Roadwork

Getting my legs in shape for the next few weeks before incorporating sprints in to my workout rotation 

Maxwell daily dozen

Run - 1.15 miles - http://www.runningmap.com/?id=88473

Time 12:17, ahr 160, max 182, min 94, recover 28 (174-146)

Misc.

2.8 mile walk

JM stuff later 

-takes about 15-20min walking to get to park.

5x5 series 6 day 1

dynamic stretching
squat 135, 160, 180, 205, 225 x 5
bench 100, 115, 130, 145, 165 x 5
rows 90, 105, 120, 135, 150 x 5
curls 65 x 3s x 8r, 6(7)r
hlr 3s x 8r

-adjusted row, dead and press weight then reset back to series 6. will try to construct some pillars of poverty this week to spot me on benches and squats.
-225 was somewhat slow
-bench was good, 165 went up about medium pace
-rows good
-failed on rep 7 of 4th set on curls, retry next time.
-hlrs were tough but go to 4 x 8 next

Misc.

2.6 mile walk

ICT 4

Maxwell daily dozen

circuit
5 x 7 burpees, 16 lunges, 15 hindu squats, rest 30-60sec
5 x 4 ring pull-ups, 6 power-overs, 8 green band high-pulls, rest 30-60sec
time: 15:55, ahr 161, max 173, min 101, recover 13 (171-158)

neck raises 25lbs x 4s x 12r

-circuit pace was pretty good, go to 8 burpees next and take full 60 sec rest on everything.
-go to 3 x 15 w/ 25lbs for neck next time.

5x5 series 7 day 3

What a shitty workout! Crap form on the squats and a puss-out on the bench. My tris and traps were still sore from push-presses and my calves were still sore from jump rope. I also had a somewhat rich brunch.

dynamic stretches
squat 140, 160, 185, 210 x 5, 235 x 3, 185 x 5
bench 100, 115, 135, 150 x 5, 135 x 8
rows 85, 100, 115, 130 x 5, 150 x 3, 115 x 8
curls 65 x 3s x 8r
ab circuit 4 x 10 sprinter sit-ups, 10 leg raises, 10 hip raises, rest 1-2min

-235 x 3 was really shitty, my form went to shit and I thought I wasn't going to make it.
-155 x 5 was fuckin hard in the bench. I didn't even try to go for 170 x 3 as planned.
-Resetting both squat and bench to series 6 day 1 next time to be on the safe side.
-Rows were done Pendlay style and are still continuing to improve.
-Go for 4 x 8 for curls and 2 x 12 for ab circuit (w4sb has 2-3 sets of 4 exercises 10-20 reps each).
-Pissed!

Stuff

30min rope - varied pace, double unders, etc
ahr 163, max 178, min 84, recover 20 163-143

intuitflow intermediate

Challenge

dynamic stretching
Push-press / push-jerk 125 x 5r, 130 x 5s x 5r, 20s x 3r - no rack involved.
(time: 29:53, ahr 172, max 186, min 118, recover 22, 183-161)
wide grip chins 3s x 5r

-if theres a next time do 4 on the min for 30
-pace and form were an issue

ICT 6

Maxwell daily dozen

8 times through
100 rope turns
10 push-ups
15 med ball slams
20 lateral jumps over med ball
30-60sec rest
16:54, AHR 165, Max 183, Min 67, recover 14 (180-166)

-Min HR seem abnormally low.
-Circuits took a little under 1.5min to complete

5x5 series 7 day 2

dynamic stretching
sq 140, 160, 185, 185 x 5
press 85, 100, 110, 125 x 5
deads 205, 235, 265, 295 x 5
chins 3 x 7, 1 x 5
side bends 16kg x 4 x 12

-meant to go for 4 x 7 for chins. the 4th set was right at the 45min marker so its safe to assume my testosterone must have been depleted.
-on the real take rests closer to 2min than 1 next time. last set on presses were hard but its obvious theres more there. deads were wonderfully easy.

5x5 series 7 day 1

a few minutes of rope
dynamic stretching
squats 140, 160, 185, 210, 230 x 5
bench 100, 115, 135, 150, 165 x 5
rows 85, 100, 115, 130, 145 x 5
curls 65 x 4s x 6r
ab circuit 3 x 10 sprinter sit-ups, 10 leg raises, 10 hip raises
immediately in to plank for 40sec

-last set of squats went up way too slow. the mind was somewhere else. eat something before working out next time.
-follow progression and see how it goes. bench and row were no prob.
-go to 3x8 for curls and 4x10 for ab circuit with the same plank time.

5x5 series 6 day 3

dynamic stretching
squat 135, 160, 180, 205 x 5, 230 x 3, 180 x 8
bench 100, 115, 130, 145 x 5, 165 x 3, 130 x 8
rows 85, 100, 115, 130 x 5, 145 x 3, 115 x 8
curls 65 x 8r, 3s x 6r
side-bends 16kg x 3s x 12r
jump rope 5min easy pace

-every thing went up easy today.

ICT 5

Maxwell daily dozen

circuit
8 burpees, 8 chinnies, 8 hindu squats, 8 push-ups
10 circuits in 19min
AHR 171, max 189

neck isos

-circuits took about a min to complete so a little less than 1min rest between
-3/4 push-ups through out. got slow at the end but made it without failing
-recovery was 15 (185-170) this might be skewed since it took me a little to realize i was not going to complete another circuit
-min hr was 102

5x5 series 6 day 2

dynamic stretching
sq 135, 160, 180, 180 x 5
press 85, 95, 110, 120 x 5
deads 200, 230, 260, 290 x 5
chin-ups 3s x 7r (1-2min r.i.)
ab circuit same as last time followed by 40sec plank

-time 1:01
-go to 4 sets same reps for chins and abs

5x5 series 6 day 1

a little rope
dynamic stretching
squats 135, 160, 180, 205, 225 x 5
bench 100, 115, 130, 145, 165 x 5
rows 85, 100, 115, 130, 140 x 5
curls 65 x 3s x 6r
side-bends 16kg x 4s x 10r

-time was about 1:09
-squats and benches are getting heavy
-go to 4s x 6r for curls with same weight
-go to 3s x 12r for side bends with same weight

ICT 2

Maxwell daily dozen

8 x (5 med ball wood choppers, 8 slams, 5 burpees, rest)
9:07, ahr 160, max 174, min 80, recover 7 (174-167)

neck isos

-lungs burnin!
-shitty recovery, possibly due to taking less rest before last set.
-max heart rate was considerably less this time however beginning hr was about 20bpm faster, recovery the same.
-since this is taking less than 10min up the reps to 8, 10, 8 next time.

5x5 series 5 day 3

dynamic stretching
sq 135, 160, 180, 205 x 5, 230 x 3, 180 x 8
bench 100, 115, 130, 145 x 5, 165 x 3, 130 x 8
row 85, 100, 115, 130 x 5, 145 x 3, 115 x 8

flow

flowfit 3 15min - 10 rounds

5x5 series 5 day 2

dynamic stretching
squat 130, 155, 175, 175 x 5
press 85, 95, 105, 120 x 5
dl 200, 225, 255, 280 x 5
chin-ups 4s x 6r, 1-2min r.i.
ab circuit 3 x ( 10 sprinter sit-ups, 10 leg raises, 10 hip raises, 1-2min r.i.)
30sec plank right after last set of abs

-took a little more time between sets for presses and deads (no more than 4min) and it helped.
-total time 1:02, including 6min of stretching.
-go to 3s x 7 for chins next
-stay with sets and reps on ab circuit, but go to 40sec for plank

ICT 4

Maxwell daily dozen

circuit 5 x (7 burpees, 10 lunges, 15 hindu squats, 30-60sec rest)
rest 30-60sec
circuit 5 x (3 pull-ups, 6 power-overs, 8 green band high pulls)

neck isos

-circuit time 13:35, ahr 162, max 176, min 94, recovery 12 (175-163)
-everything done at a good pace.
-adjustments: 16 lunges, 4 pull-ups.

5x5 series 5 day 1

dynamic stretching
sq 120, 155, 175, 200, 220 x 5
bench 95, 110, 125, 145, 160 x 5
row 85, 95, 110, 124, 142.5 (oops) x 5
curls 60 x 4s x 8r
kneeling ab wheel 3s x 20r

-slapped on a 5 on the left side instead of a 2.5 on rows
-220 was a little sticky don't rush it next time. take 2-4min rest all sets for big three
-65 x 3s x 6r next for curls
-band side bends for abs next, then work on flags or standing roll-out.

5x5 series 4 day 3

dynamic stretching
squats 130 x 5, 150 x 5, 170 x 5, 195 x 5, 220 x 3, 170 x 8
bench 95 x 5, 110 x 5, 125 x 5, 140 x 5, 160 x 3, 125 x 8
row 80 x 5, 95 x 5, 110 x 5, 120 x 5, 140 x 3, 110 x 8
curls 60 x 3s x 8r (60-90 sec r.i.)
ab circuit 4 x 8 sprinter sit-ups, 8 leg raises, 8 hip raises, 1-2min r.i.

- take curls to 4 sets with same weight and reps
- take ab circuit to 3 sets and 10 reps each

ICT 9

Maxwell daily dozen

circuit x 3
40sec burpees (12)
40sec chinnies (65, 60)
40sec hindu push-ups (11, 10, 9)
40sec lunges (20)
40sec med ball slams (25, 26, 24)
60sec rest
ahr 163, max 180, min 103

neck iso's x 3

-forgot to hit the stop button on the hrm.
-tried to go for 40sec of constant work on these, chinnies are a real bitch.

5x5 series 4 day 2

dynamic stretching
squats 130, 150, 170, 170 x 5
press 80, 90, 105, 115 x 5
deads 195, 220, 250, 275 x 5
a1. pull-ups 3s x 6r
a2. kneeling ab wheel 3s x 15r

-time ~50min.
-a1, a2 is not a good format for improving pull-ups. switching to chin-ups next and doing the ab wheel after.

ICT 4

Maxwell daily dozen

5 x (5 burpees, 10 lunges, 15 hindu squats, 30-60sec rest)
5 x (5 ring pull-ups, 10 power overs, 5 green band high pulls, rest)
14:16, ahr 165, max 182, min 100, recover 9 (180-171)

10lbs neck wrap back, left, right, forward 3s x 12r

-adjustments for next time: 7 burpees, 14 lunges, 3 pull-ups, 6 power overs, 8 high pulls, wear socks for power overs (slippage).

5x5 series 4 day 1

dynamic stretching
squats 130, 150, 170, 195, 215 x 5
bench 95, 110, 125, 140, 155 x 5
rows 80, 95, 110, 120, 135 x 5
ez-bar curls 60 x 3s x 8r (90sec r.i.)
ab circuit 4 x (8 sprinter sit-ups, 8 leg raises, 8 hip raises, 1-2min rest)

-overall time 1:02 including stretching and setup.
-things are starting to feel heavy on the last sets.
-next time same sets/reps for curls and abs.

Yoga

Followed along with Namaste Yoga on FitTv for a half hour. Those chicks are kinda hot.

random conditioning

Maxwell daily dozen

8 rounds of
double 16kg nut swing x 8
150 rope turns
~30 sec rest
time: 13:30, ahr 163, max 180, min 85, recover 21 (179-158)

10lbs neck wrap (back, left, right, forward, no rest) 3s x 12r

-my buddy lee badest of all bad jump ropes busted on me. the top of the plastic handles both cracked and one side opened up while jumping. this is partly my fault from dropping the handles between circuits, however the plastic is cheap and thin. nothing some electrical tape won't fix. lifeline weighted rope has been added to the xmas list.

5x5 series 3 day 3

dynamic stretching

squat 125, 145, 170, 190 x 5, 214 x 3, 170 x 8
bench 90, 105, 120, 135 x 5, 155 x 3, 120 x 8
row 80, 90, 105, 120 x 5, 140 x 3, 105 x 8

a1. kneeling ab wheel 4s x 12r
rest 30sec
a2. ez bar curls 60 x 4s x 6r
rest 30sec

-time 1:07. stretching ~8min.
-decided both abs and biceps need to be hit on a more regular basis.
-doms from friday in the tops of pecs, tris, serratus and calves. nonetheless everything was no prob.

Flow

Yesterday: IntuFlow beginner

ICT 5

11 rounds in 20min of
8 burpees, 8 chinnies, 8 hindu squats, 8 push-ups (6 pu on last circuit), rest

-the double dose of push-ups are a limiting factor here. even though i wasnt kissing the floor on either burpees or push-ups they got real slow at the end.
-20:12, AHR 167, Max 188, Min 92, Recover 12 (188-176).

5x5 series 3 day 2

dynamic stretching 10min

sq 125, 145, 170, 170 x 5
press 80, 90, 100, 110 x 5
dl 190, 215, 240, 270 x 5
pull-ups 3s x 6 r

-overall time with stretching 47min
-last sets of deads felt fairly heavy. take more than 2min rest on final set next time.
-stick with 3x6 for pull-ups.

5x5 series 3 day 1

dynamic stretching

squats 125, 145, 170, 190, 210 x 5
bench 95, 105, 120, 135, 150 x 5
row 80, 90, 105, 120, 130 x 5
kneeling ab wheel 3s x 12r (60-90 sec r.i.)

-was not feeling it all today but ended up feeling good after the squats.
-about an hour including warm up, setting up and putting away my mess.

Random achyball conditioning

dynamic stetches

5min 24kb snatch - no touching the ground
15 l/r, 10 l/r, 5 l/r, 3l total 63

rest until 120bpm

tabata med-ball slams (10lbs) 8 x 20sec work, 10sec rest
14 was the least # of reps in a set
ahr 164, max 179, min 118, recover 12 (176-164)

-didn't hrm the snatches. the pace was overly comfortable, watch the clock next time.

5x5 series 2 day 3

dynamic stretches
sq 125, 145, 165, 185 x 5, 210 x 3, 165 x 8
bench 90, 105, 120, 135 x 5, 150 x 3, 120 x 8
row 75, 90, 105, 115 x 5, 130 x 3, 105 x 8
neck wrap 4s x 10r

-1:15, stretches took 12min or so

Recovery stuffs

am
Followed along with Namaste Yoga on FitTv

pm
ran through magnificent mobility dvd

5x5 series 2 day 2

w/u:
jump rope 3min
hip jm

w/o:
sq 125, 145, 165, 165 x 5
press 75, 85, 100, 110 x 5
dl 185, 210, 235, 260 x 5
chins 4s x 5r (90sec r.i.)

-legs a little fatigued from yesterday's ride
-total time about 50min

Bike Ride

12.7 mi in 1:05
90% street, 10% dirt
ascent/descent: 418ft

5x5 series 2 day 1

w/u:
2min rope
dynamic stretches

w/o:
sq 125, 145, 165, 185, 205 x 5
bench 85, 100, 115, 130, 145 x 5
row 75, 90, 105, 115, 130 x 5
ez-bar curls 60 x 3s x 6r (60-90sec r.i.)

-total time including w/u and dragging out squat rack was about 45min.
-r.i. first 2-3 sets is a min or so while leisurely changing weights. last two sets i struggle to keep myself away from the bar for 2min or more. this will change as time goes on.

ICT 1

w/u:
2min rope
dynamic stretching

w/o:
circuit
burpees x 45 sec, 30sec, 15sec
ring pull-ups x 45 sec, 30sec, 15sec
squats x 45 sec, 30sec, 15sec
push-ups x 45 sec, 30sec, 15sec
4min, AHR 165, Max 178, Min 95, recovery 20 (178-158)

jack knife things on with rings at knee level (don't know the proper name) 3s x 8r

-i fucked up the timing on the circuit. had my watch set to go off every 15sec and must have gotten over zealous. gymboss is on the xmas list.

5x5 "heavy" day

w/u:
2min rope
coated the bowl
dynamic stretching

w/0:
sq 120, 140, 160, 180 x 5, 205 x 3, 160 x 8
bench 85, 100, 115, 130 x 5, 145 x 3, 115 x 8
row 75, 90, 100, 115 x 5, 130 x 3, 100 x 8
10lbs neck wrap 4s x 12r (back, left, right, fwd - no rest)

-no problemo

5x5 #2

w/u:
rope 2min, dynamic stretching

w/0:
sq 120, 140, 160, 160 x 5
shoulder press 75, 85, 95, 105 x 5
dl 180, 205, 230, 255 x 5
chin-ups 3s x 5r - 1min r.i.

-went through this pretty fast, no more than 2min rest for anything. everything fairly easy as it should be.

Back to basics

50/20 with deadlifts made me feel like shit. Going to a basic 5x5 with some conditioning mixed in.

w/u:
2min rope
dynamic stretching

w/o:
Squat 120, 140, 160, 180, 200 x 5
Bench 85, 100, 115, 140 (oops!), 145 x 5
Rows 75, 90, 100, 115, 125 x 5

-Feet should width, ass to the grass squats. Haven't squatted like this in awhile, 200 was sticky on 5th rep.
-4th set on benches was only supposed to be 130.

50/20 chin/dip day

w/u:
2min rope and upper body dynamic stretching

w/o:
1. chin/dip supersets - 62/63 in 20min (3 and 3 on the minute and a few extras at the end)
2. anchored straight let sit up w/ 35lbs at arms length - 4s x 10r

-pleased with 60+ reps. for some reason the dips were more difficult this time.
-arms are fatigued during sit ups.

50/20 DL Day

usual w/u:
2min rope
dynamic stretching
dl 155 x 3, 225 x 1

w/o:
dl 225 x 50 - 12min (5, 5, 6, 7, 7, 5, 5, 5, 5)
rope the remaining 8min

neck raises 16kg x 3s x 10r

-went with 225 instead of 235. 235 next fo sho.
-neck raises were on the heavy side.

50/20 chin/dip day

w/u:
2min rope, dynamic stretching

w/o:
1. 20min chin/dip supersets: 56/56
(4s x 5r, 4s x 3r, 3s x 2r, 3, 2, 3, 2, 3, 2, 2, 1)
2. straight leg sit-ups 35lbs at arms length 3s x 10r

-it appears a calculated effort is needed to get to 60/60. next w.o. do 3/3 every min.

50/20 DL Day

w/u:
2min rope, dynamic stretching, dl 155 x 3, 245 x 1

w/o:
dl 265 x 25 in 12min (ended prematurely)
8min rope
neck raise 25 x 4s x 12r

-back and hams felt fatigued from the beginning.
-bar speed sucked and back started to round in a way i didn't care to repeat 25 more times. ended at 12min and jump roped the remaining 8min.
-go back down to 235 for next time.
-i think i erroneously logged 245 last time and really did 225.

50/20 chin/dip day

2min rope
upper body dynamic stretching

20min
chin 58
dip 60

straight leg sit-ups 25lbs at arms length 4s x 10r

-bad time management skills... should of had 60 in both.

50/20 DL Day

2min rope
dynamic stretching
DL 155 x 3

DL 245 x 50 in 15:45
rep breakdown - 1,2,3,4r, 8s x 5r
slow jump rope for the remainder of the 2omin

Neck raises 25 x 4s x 12r - 60-90sec static stretches for back and hams in between

-one of those workouts were i feel shitty to begin but great after
-265 for deads next
-do 25 x 4s x 12r again for neck before moving on

Recover

JM stuff
5min walk
20min jog with a few short sprints

50/20 day 2

2min rope
dynamic stretching

supersets for 20min
chin-ups 57 total
dips 59 total

kneeling ab wheel 3s x 12r (60-90sec rest)

-its a small jump but ill be shooting for 60 in each next.
-most sets descended from 5s to 3s to 2s. will try to mix and match reps more often next time. im thinking 2s and 4s or maybe laders.
-lesson to be learned: once failing on a set retrying with the same # of reps does not work in this format
-tri delts and lats were felt fried while doing the ab wheel. switching to straight leg sit-ups or ab circuit next time

beginning 50/20

Heard good things about the Bryce's 50/20 thing. Using deadlifts on day 1 and chin/dip supersets on day 2.

2min rope
dynamic stretching
deadlift 205 x 50 in 10min (3, 8, 9, 8, 7, 5, 10)
neck curls 25lbs x 3s x 12r

-using 245 next time 205 was way too light.
-weighed in at 165 today (large breakfast).

junk

rope 10min - medium to slow pace with a few sprints and sets of double unders
ahr 158, max 175, min 95, r - 16 (166-150)

flowfit3 15min - 8 or 9 rounds
ahr 149, 162, 105, r - none (154-157)

-recovery on flowfit is interesting.

Tango 1.0 take1

Maxwell DD
2min rope
dynamic stretching

Tango 1.0 take 1
10 tripods
5/5 LCCJ (first 3 sets), 5/5 jerks (last 4)
5 body rows
7 rounds in 9 minutes
AHR 172, Max 183, Min 152, recovery 14 (181-167)

kneeling ab wheel - 4s x 10r (1-1:30 rests)

-Not going to continue with these exercise selections. I thought with Marco's success using this program I could avoid bastardizing it.

-CST Postmortem:
Hate: I hate incorporating jerks and lccj's with cattlebawls in to bodyweight circuits. Maybe its my shitty form and this odd desire i have to breath like Valery does but they take too fuckin long. I much prefer higher paced exercises. The hand switch is stupid too.
Like: I hated the tabata medball slams in a good way and will incorporate them. I think going between set time periods per circuit, tabata, then an all out do as many as you can do in this timeframe is a cool way of doing conditioning circuits.
Conclusion: I will return to using CST with BW only exercises and possibly double swings with kbs. Do not get me wrong on timed sets for LCCJs, Jerks, Cleans, Swings or Snatches. I have respect for doing these alone for a couple minutes or more. That is were they belong. For me they do not belong in integrated circuits.

Sierra 1.0 take 1

2min rope
dynamic stretching

Sierra 1.0 take 1
Tabata 6 rounds of each (20sec on 10 off), 1min rest between rounds
24kg kb cleans 8l, 8r, 8l, 8r, 8l, 8r
med ball slams 17, 16, 15, 14, 14, 12
ring pull-ups 3, 3, 2, 1, 1, 1
AHR 163, max 181, min 80, recovery 27 (161 - 134)

neck isos

-mostly seeing where I'm at. will change up reps an accelerate through rounds.
-my ring set up is too rickety to kip well. muscling through was slow and made my hr go way down. subbing in body rows on the rings next time.
-the slams were by far the most taxing. I'm considering putting them last.

Charlie 1.0 take 2

I was advised by MarcoFP to scale it back on the reps a bit and got some good results.

2min rope
dynamic stretching

Charlie 1.0 take 2
9 rounds on the minute of:
6 springing tripods
3/3 24kg kb jerks
3 push-ups
8:37, AHR 167, Max 181, Min 93, Recovery 12 (181-169)

kneeling ab wheel 3s x 10r

ended up with a little over 20 seconds rest between rounds.
breathing correctly (or how i have been taught) on the jerks is a bitch when you're in a hurry.

F-around

Maxwell daily baker's dozen

10min of rope with a several series of double unders and sprints mixed in
AHR 156, Max 174, Min 86, recover 26 (159-133)

Charlie 1.0 Take one

Decided to mess with the CST protocol modeled after MarcoFP's log found here:
http://www.irongarmx.net/phpBB2/viewtopic.php?f=3&t=193668&start=0

Charlie 1.0
7 rounds on the minute of:
10 springing tripods
3/3 24kg jerks
5 push-ups

-Max HR 178, Recovery 18 (178-160)
-Only ended up with 10-12 seconds between rounds. Not sure if this is to be expected. PM'd MarcoFP for advices on whether to scale back reps, bust my ass faster or if this is to be expected.

Weights 9/9

2min rope and dynamic stretching
power clean + 5 front squats 115, 135, 155 x 3s (1min rests)
A1. ring push-ups w/ feet on bench 12, 10 , 10 (30sec-1min rest)
A2. renegade rows 24kg kbs x 6/6, 16kg kbs x 8/8, 10/10 (30sec-1min rest)
27min

Weights 9/7

mowed the lawns for a warm up
dynamic stretching
tried dan john's favorite pressing workout with poor results. i took no rest accept changing weights perhaps i should take more.
military press 95lbs x 16, 105 x 2, 125 x nothin
did chins in the same fashion with similar results
chin-ups x 10, pull-ups x 2, wide-grip pull-ups x 0
power snatch + 3 ohs 70lbs, 80, 90, 100, 110
10lb neck wrap 3s x 12r no rest
overall time including stretching 32min

9/3 (weights 2)

rope and lower body dynamic stretching
kneeling barbell jumps 95lbs x 8s x 1r
upper body dynamic stretching
bench 45lbs, 65, 95, 115, 135, 155 x 5, 175 x 4
db press 40s x 3s 8r
chins 4s x 6r supersetted with
band pull-a-parts 3s x 8r (band looped once around each hand)
3 x (10 toe touches, 10 LHS, 30sec plank)

-jumps no prob go to 5s x 2r
-4th rep with 175 was slow. decided not to go for 5 without a spotter.
-db press, chins and pull-a-parts stick with it.
-ab circuit was way hard... attempt a 4th set next
-the workout seemed long and like a chore. i got some personal shit going on right now and am debating going to a much shorter workout... possibly devany-like

Weights 9/1 (2)

rope then dynamic stretching
fsq 45, 65, 95, 115, 135, 155, 175 x 5
walking lunge 2 16kg kbs x 3s x 8r
shrugs 115 x 4s x 8r supersetted with
rear db flyes 15s x 4s x 8r
ez-bar curls 55 x 3s x 8r supersetted with
twist yo wrist 10 x 3s x once up and down forward and reverse
bench sit-ups 25lbs x 4s x 12r
rope

-175 was hard, add a set with 185 next. read up on front squat form.
-clear to go for sets of 10 for walking lunge. watch it on these i think i stretched my groin too much on one of these today.
-shrugs and flyes go for 3s x 10r
-go for 4s x 8r on curls, stay on wrist.
-sit-ups go for 4s x 15r

ICT 8 (3)

rope and dynamic stretching

6 circuits performed every 2min
ring pull-ups x 3 (cheatin)
med ball salms x 7
burpees x 10
jumping jacks x 13

neck raises 25lbs x 3s x 10r

-11:09 time, AHR 169, max 183, min 116, recover 15 (183-168)
-major puss out here. chest and quads sore, lats felt tired and 93F out. i need to look at how i did 10 rounds last time.
-burpees are what do me in go to 8 reps on these and 15 jj's
-go to 12 reps on neck raises and ICT 1 next time

Weights 8/29 (1)

rope
lower body dynamic stretching
kneeling barbell jumps 45lbs x 3s x 3r, 60 x 3, 70 x 2s x 3r, 80 x 2s x 3r
bench press 95lbs, 115, 135, 145, 155, 165 x 5r
A1. chins 2s x 8r, 6r
A2. db press 3s x 8r
rope

-cut it short do abs tomorrow
-jumps just do 95lbs for 8 singles
-165 was fairly hard. next time start with 45lbs with 20lbs jumps up to 175?
-go to 4s x 6r for chins
-stick with 3s x 8r for presses they were hard.

Stuff

Maxwell daily dozen
walk 5min down hill
jog / jog backwards / cariocia 3min down hill
~80m sprint (by jungle gym)
~120m sprint (north side west of titan)
~100m sprint (south side west of titan)
jog / jog backwards / cariocia 5min up hill
walked up hill the rest of the way home

-grass is wet and stay out of the sand. sprinklers were going off at 6AM
-the dirt by the jungle gym seems to be the best place. grass is fine though.

Weights 8/25 (1)

rope and dynamic stretching
front squats 45lbs, 65, 95, 115, 135, 155 x 5
walking lunges 2 16kg KBs x 3s x 6r
shrugs 115lbs x 3s x 8r supersetted with
rear db flyes 15lbs x 3s x 8r
bench sit-ups (squeezing the bench for an anchor) oly bar x 8r, 25lbs x 3s x 12r
more rope

-fsq's were easy on the legs but hard on the wrists... need some more flexibility here. Stretch the wrists and give 175 a go next.
-go to 8r in the walking lunges
-shurgs and flyes go to 10r
-sit-ups go to 4s x 12r

Weights 8/16 (3)

rope, lower body dynamic stretching
hurdle jumps x 8
dips BW, +10, +20, +30, +40, +50, +60 x 5r, +70 x 4r
bent rows 115 x 3s x 10r
ab circuit 3 x (8 sprinter sit-ups, 8 leg raises, 8 hip raises, 1-2min rest)
more rope

-hurdle jumps were easy, again get the pvc pipe for this
-70lbs for 4 was a real fight on the dips, opted to not go for 5

Weights 8/13 (3)

2min rope, dynamic stretching
box sq 95, 125, 155, 185, 215, 245 x 5
DB power clean 15s x 3s x 12r
1-leg DLs 2 16kgs x 3s x 12r
side bends 16kg x 4s x 15r
5min rope

-245 was hard but it went up without a hitch. free to go upwards next cycle.
-power cleans were hard again stay drop to 4 x 10
-DLs were good... go ahead and go up next cycle. once i let my mind wander on these i loose balance.
-go up on side bends next cycle.

ICT 8

rope and dynamic stretching

-10 rounds done every 2min of
3 ring pullups (kicking and screaming)
7 med ball slams
10 burpees (peeling myself off the floor at the end)
13 jumping jacks
rest (averaging 1min)

neck raises 25lbs x 3s x 10r

wrist, elbow, shoulder jm

-Time 19:19, AHR 168, Max 186, Min 90, Recovery 12 (184-172)
-slams and burpees got slow. rounds 8-10 i paused standing up several times during the burpees
-recovery can be a deceiving thing. if i don't finish at a good pace the numbers could be skewed.
-i was really thinking about quitting after round 7. as usual im happy i didnt. stay with this for next time.

Weights 8/7 (2)

rope and lowebody / back dynamic stretching
hurdle jumps x 7
upper body dynamic stretches
dips BW x 5, +10 x 5, +20 x 5, +30 x 5, +40 x 5, + 50 x 5, + 60 x 5 (hard)
bent row 115 x 4s x 8r... possibly 5 sets here i lost count. better to err on the side of volume
3 x (8 sprinter sit-up, 8 leg raises, 8 hip raises, 1-2min rest)
rope
calf stetching (still sore from the jog wtf?)
jm for elbows shoulders and wrists..... do some more later

-last set of dips were hard, give 70 for ride next
-go to 3s x 10r for bent rows
-abs were painful... moving to 8 reps was a good move

Flow

FlowFit #3 - 12 rounds (a little over 15min)
Neck bridges 3s x 15r

Weights 8/4 (2)

rope and dynamic stretching
box sq 95lbs x 5, 125 x 5, 155 x 5, 185 x 5, 215 x 5, 225 x 5
db seated power clean 15s x 4s x 10r
1 leg kb dl 16kgs x 3s x 12r
side bends 16kg x 4s x 12r
rope

-box sq weren't bad. do an add'l set at 235 and possibly 245 depending.
-give 3s x 12r a try for db pc's
-stick with the sets and reps on the dl's. balance was a factor here. my lower claves, ankles and feet have been feeling fatigued since saturday's run. I think this played a large factor.
-go to 4s x 15r for side bends.

Stuff

Easing in to EIT workouts

walk 6min down the hill
jog 4min down the rest
jog 4min around park
jog 8min back up the park

-surveyed the park looks like behind the storm drain is the best quality grass. next time I need to check by the swings and other side of the park.

Weights 7/31 (1)

rope and dynamic stretching
hurdle jump x 6
dips BW(165) x 5, +10 x 5, +20 x 5, +30 x 5, +40 x 5, +50 x 5
bent rows 155 x 5, 135 x 8, 115 x 8
3 x (6 sprinter sit-ups, 6 leg raises, 6 hip raises, 1min rest)
more rope

-hurdle was around 39". lowest squat rack setting, on the edge of rubber mat. need a pvc pipe for this.
-dips were good same sets reps then try 60 on 7th. rest times were shorter than usual for top sets here.
-started too heavy on bent rows. go to 4 x 8 with 115 next time.
-give 8 reps a piece a try for the ab circuit next.

Weights 7/28

rope for a few and dynamic stretching
box squats (inch or two above parallel) 95, 115, 135, 155, 175, 195, 205, 215
db seated power cleans 2 x 15lbs x 4s x 10r
kb 1-leg deadlift 2 x 16kgs x 3s x 10r
side bends 16kg kb 4s x 10r
rope for a few

-An hour and 5min overall time
-box squats felt strong but i'm still getting the hang of em. move to 215 then 225 for final sets depending on feel.
-seated power cleans were fun as well. still learning them. same set/rep/weight
-dls were all good. give 3 x 12 next time.
-side bends go to 4 x 12.

FlowFit

FlowFit 3 14:36

-This has turned in to a puss-out week. Lots of school and social engagements. Next week back to Sparta.

Weights 7/19

rope and dynamic stretching
DL 155 x 5, 185 x 5, 215 x 5, 245 x 5, 275 x 5, 305 x 3, 315 x 3
pull a parts 3s x 8r - (band looped around each hand once)
reverse lunges 95 x 3s x 10l/10r
pavelizer 35lbs x 4s x 12r
rope

-i think this is a pr for the dead. forgot to video myself for critique.
-pull a parts just right but hard start with this next time
-reverse lunges were quite grueling
-pavelizer is silly and only good for variety. good ole weighted sit-ups are the ticket.

ICT 8

2min rope and dynamic stretching

10 rounds done every other minute:
ring pull-ups x 3 (kipping and cheating)
medball slams x 5
burpees x 8
jumping jacks x 10

neck isos

-forgot to capture the first round on the hrm. time: 17:55, AHR 166, Max 182, Min 137, Recover 7 (181-174).
-burpees got a tad slow on the push-up portion.
-looking at the last time I did this and my HR appeared to really suck. Note to self I did a warm-up before and my Min heart rate was 100 at the lowest as opposed to 65 to start the last time.
-next go to 4 pull-ups, 8 slams, 9 burpees, 15 jumping jacks... fun.

Weights 7/14

rope for a couple and dynamic stretching
BSSJ 20lbs DBs x 5s x 3r
chin-ups BW x 5, +5lbs x 5, +10lbs x 5, +15lbs x 5, +20lbs x 5, +25lbs x 4
DB presses 2 x 40lbs x 3s x 10r
ab circuit 4 x (12 crunches with 3sec pause, 12 LHS, 24 chinnies, rest 1-2min)
rope for a couple

-good weight for BSSJ stay with it for next time.
-last rep on chin-ups was a good one. probably wouldnt have cleared the bar if i went for a fifth.
-just barely made it on the presses
-abs were a nice burn

FlowFit

FlowFit3 15min

ICT 9

rope for a couple then dynamic stretching

3x through
burpees 40sec (13, 12, 12)
chinnies 40sec (40, 30, 20)
hindu push-ups 40sec (10, 9, 8)
lunges 40sec (9 l/r, 9, 9)
slams 40sec (28, 25, 24)
rest 1min

neck iso's

-Time: 12:04, AHR 167, Max 183, Min 97, Recovery 13 (182-169), felt good
-last reps of burpees were slow on the push up
-reps on chinnies were points of failure. put my legs down for a sec then continued for the 40sec
-the decay in reps on hindus were due to wind not strength.
-lunges were easy but a nice break before slams
-slams felt like they were slowing down. i am done with this ict for awhile but when i come back i need to try to accelerate though the slams since the break is coming up
-my tris were really pumped after this i need to add some curls to my ME lower body day.

Weights 7/10

rope for a few, dynamic stretching
DL 155 x 5, 185 x 5, 215 x 5, 245 x 5, 275 x 5, 295 x 5, 305 x 3
pull a parts 4s x 12r
reverse lunges 95 x 3s x 8r l/r
payhole-izer 35lbs x 4s x 10r
rope for a few

-295 had about the same form as last time. 305 was in much better form. Next time try same weights 1st-5th set. Then 305 x 3, 315 x3.
-time to choke it up for pull a parts
-stay the same on the lunges
-try 12 reps on pavelizer

ICT 9

jump rope 3 min
dynamic stretching
3 circuits of
35 sec burpees (12, 12, 11)
35 sec chinnies (60, 60, 40ish)
35 sec hindu push-ups (10, 10, 6)
35 sec lunges (17, 17, 16)
35 sec med ball slams (25, 23, 21)
1 min rest
----
neck raises 17.5lbs x 3s x 12r

-circuit Ahr 170, max 182, min 119, recovery 10 (180-170)
-circuit was fucked up. last set of chinnies i failed out around 40 but continued in special olympic fashion. i think keeping the torso crunched up with that much o2 debt is what killed it. strength was not an issue with hindus, gasping for air was. lunges were mad easy, almost like a respite. slams lost power and cadence at the end.
-going back down to 30sec next time and then try to break records with the reps.

Weights 7/5

rope 3min
dynamic stretching
BSSJ 15lbs DBs x 5s x 3r
chin-ups BW x 4s x 5r, +5lbs x 5, +10lbs x 5, +15lbs x 5, +20lbs x 5
DB press 40lbs DBs x 4s x 8r
ab circuit 4 x (12 crunches, 12 LHS, 24 chinnies, rest 1-2min)
rope 3min

-BSSJ go to 20lbs
-Chins pleasant surprise bangin out 5 reps with 20lbs. Next do 3 sets at BW then work up to 25lbs
-I think I did 4 sets on the presses but not 100% either way the last set was hard. Next shoot for 3 x 10.
-Good burn for abs. Try 15reps for first set then the rest 12 next time.

FlowFit

Yesterday 7/4:
FlowFit3 15min in 97F garage

ICT 9

3min rope
dynamic stretching
----------
Circuit
30sec burpees (10)
30sec chinnies (~40)
30sec hindu push-ups (~10)
30sec lunges (8 l/r)
30sec med ball slams (20)
1min rest
repeat 3x
----------
neck raises 17.5lbs x 3s x 10r
20min of band and jm work

-Forgot to set HRM until 2nd circuit - AHR 174, Max 183, Min 163, Recover 8 (182-174)
-3rd circuit was hard. Chinnies burned, searching for air on the hindus and wanted to slow down on slams. Stick with 30sec each next time.
-Go up to 12 reps on neck raises

Weights 6/29

Warm up:
Jump rope 3min
Dynamic stretching

Workout:
Deadlifts 155, 175, 195, 225, 245, 265 x5, 295 x 4
Band pull a parts 4s x 10r
Reverse lunge 95 x 3s x 6r
Pavelizer 35lbs x 4s x 10r
Jump rope

-Locked out 295 for 4 no problem but hip rose way too fast. Definitely not max effort. Next workout do 155-195 x 5 then 225-295 x 3
-Hands were at the ends of the yellow band for pull a parts go to 4s x 12r
-Reverse lunge was interesting go to 3s x 8r
-Stick with same for abs

FlowFit

Yesterday:
FlowFit 3 for 15min

Wannabe ICT7

Warm up:
Jump rope ~3min, dynamic stretching

Workout:
100 burpees (w/o push-up) 7:36
Push-ups 10sec work / 20sec rest x 4
Squats " "
Neck raises 15lbs x 3s x 15r

-Burpees AHR 167, Max 181, Min 115, Recovery 12 (180-168)
-Push-ups sucked last set, squats no prob
-Neck move up to 17.5 x 3s x 10r

Weights 6/24

Warm up:
Jump rope / DS

Workout:
Bulgarian split squat jumps BW x 1r, 15lb DBs x 2, 2, 3, 3
Chins BW x 8s x 5r
DB press 40s x 3s x 8r
Ab circuit 4 x (12LHS, 12 crunches, 24 chinnies, 1min rest)
Jump rope

-Jumps were easy. Go to 15s x 5s x 3r.
-Add weight to chins after 4th set next session.
-Presses were good effort. Go to 4th set next.
-Abs just right keep it but swap crunches and LHS
-Recovering from a cold again... shit

ICT

Warm up:
Jump rope and dynamic stretching

Workout:
100 burpees w/o the push-up 8:31 (set of 12 then 11 on the minute)
Push-ups 2 x 20

-Burpees were good. Clear to go for 12 on the minute. Time 8:31, AHR 165, Max 178, Min 116, Recovery 11 (177-166).
-Started to do tabata push-ups but it wasn't happenin. Going for density style next time.

6/21
FlowFit #3 15min

Weights 6/18

Warm up:
3min rope and dynamic stetching

Workout:
Squats 95, 115, 135, 155, 175, 195, 215, 225 x 5
Rear delt flyes 15s x 4 x 10
Step-ups 2 16kg KBs x 3 x 10
FCT 70 x 4 x 12
3min rope

-Last set on squats my hips rose too fast and knees wanted to go in. Need to think about about spreading the floor and when it gets heavy.
-All else good

ICT

Warm up:
Rope 3min and dynamic stretching

Workout:
100 burpees 9:30

-Butchered so bad I can't call it ICT 7
-AHR 172, Max 182, Min 110, Recovery 11 (181-170)
-Dropped the push-up portion after 50
-For next time just do 100 burpees, rest 2min then start working in to tabata push-ups then squats.

FlowFit

Maxwell daily baker's dozen earlier
FlowFit 3 - 14:30

-Been fairly regular with the Maxwell DD lately but not usually logging it.
-FlowFit felt good and worked up a good sweat.
-Still have some snot in my sinuses which didn't bug me too much. Should be good to go tomorrow.

FlowFit

FlowFit 3 9min
-Interrupted.
-Need to wait to workout til my head is clear. My equilibrium feels a bit off. Until then just JM stuff.

Flow

Thurs 6/12 IntuFlow beginner
-Shitty head cold

Flow

Weds 6/11 IntuFlow beginner

Weights 6/9

Warm up:
Jump rope and dynamic stretching (lower body, did upper before benches)

Workout:
Broad jumps 5s x 3r on grass
Bench 95, 115, 135, 155, 165, 175 x 5
DB Row 60 x 4 x 10
Ab circuit - 4 x (6 sprinter situps, 6 leg raises, 6 hip raises)
Jump rope 3-4min

-58min including warm up
-Broad jumps felt good... Tried to measure but I could only find a 6.5ft tape.
-175 x 5 for BP was a PR I think? PR at least for the past 5 years. AND I haven't been this light since 20 y.o.
-Rows were at their max unless I want to get really sloppy with the form.
-Ab circuit was good.
-Changing it up next: Bulgarian split jumps, ME Chin-ups, DB presses, Abs

Flow

IntuFlow - beginner

Attempt at ICT 7

Warm up:
Rope 3 min / DS

Workout:
75 burpees w/o push-up 6:35
~2min rest~
2 sets tabata squats
2 sets tabata push-ups

-Fuck this shit... terrible! There's no way I can do a full tabata set of squats or push-ups after burpees.
-Going to work on full 100 burppees in under 10min, then add 1 tabata set of squats and push-ups. Work up 1 set at a time until 8 of each.
-Won't even bother posting HRs. Didn't even break 180.

Weights 6/4

Warm up:
3min rope, dynamic stretching

Workout:
Squats 95, 115, 135, 155, 175, 195, 205 x 5, 215 x5
Rear delt flyes 15lbs x 3s x 10r
Step-up 16kg KBs x 3s x 8r
Full contact twist 70 x 4s x 10r
3min rope.

-Squats felt good. A few reps were less than perfect but happy overall. I'm thinkin 95, 115, 135, 155, 175, 205, 215, 225 next session.
-Step-ups were taxing in a fun way
-Forgot to go 12 reps on FCTs. Keep in mind to breath at the top of the movement not bottoms.
-Time 1:03

FlowFit

FlowFit 3 15min

Flow

Beginner IntuFlow

ict 6

Warm up:
3min rope and DS

Workout:
ICT 6 x 8, every 1:50
Neck strap 3s x 10r

-ICT time 13:52, AHR 171, Max 186, Min 90, Recovery 11 (185-174)
-Had a couple false starts... consider it an extended warm up.
-A little improvement over last time. Good stuff overall.
-Abs a little sore from yesterday but no cramps. Somewhat surprised. The whole thing felt good.

Weights 5/31

Warm up:
Jump rope and dynamic stretching (lower body, did upper before benches)

Workout:
Broad jumps 5s x 2r on grass
Bench 95, 105, 115, 125, 135, 145, 155 x 5, 165 x 5
DB Row 60 x 3 x 10
Ab circuit - 4 x (6 sprinter situps, 6 leg raises, 6 hip raises)
Jump rope 3-4min

-Overall time was about an hour
-Broad jumps were good will measure later or next week.
-165 felt lighter than 155 last week. Next week cut out 145 set and possibly go heavier
-Rows were were good, add a 4th set next time
-Ab circuit was tough. First set did 10 reps a piece and thats way too much stay the same next time

FlowFit

FlowFit #3 14:30
Neck Iso's

ict 6

Warm up:
Rope / D.S.

Workout:
ICT 6

-Cut rope a bit short on warm up
-Time 14:30, AHR 174, Max 185, Min 121, Recovery 10 (184-174)
-Set watch to go off every 1:55
-Accidentally reset my watch after first 100 rope turns. Thus the high min HR.
-Shoot for every 1:50 next time. This was hard but do-able.

Flow

Intuit Flow level #1

Weights 5/25

Warm up:
3min rope, dynamic stretching

Workout:
Squats 95, 115, 135, 155, 175, 195, 205 x 5
Rear delt flyes 15lbs x 4s x 8r
Step-up 16kg KBs x 3s x 6r
Full contact twist 70 x 4s x 10r
3min rope.

-Baby steps on the squat. Form was fair and things felt good. Add 8th set with 215 next time if all goes well.
-Go to 3s x 10r on flyes
-Step-up taxes the grip and traps. I like. Go to 3s x 8r next.
-FCT was cool too go for 4s x 12r .
-Overall time was 1hr on this but interrupted twice.

FlowFit

FlowFit #3 14:30min

Worked on truck

BS

Friday 5/23 - Maxwell's daily baker's dozen

ict

Warm up:
3min easy rope, dynamic stretching

Workout:
8 x (100 rope turns, 3 clapping push-ups, 8 med-ball slams, 10 lateral jumps, rest ~1min)
Neck ext with wrap 12 reps in 4 planes

-Time: 15:02, AHR 165, Max 182, Min 100, Recovery 16 (182-166)
-Not hard and a lot better than Saturday. Temp today was only 67F and there was no hangover.
-Set the watch to go off every 2min, going for 1:50 next time. This was not too hard.
-Stay with reps on neck wrap.

Weights 5/20

Warm up:
Jump rope and dynamic stretching

Workout:
Broad jumps ~6ft 5s x 1r
Bench 95, 105, 115, 125, 135, 145, 155 x 5
DB Row 60 x 4 x 8
Ab circuit - 3 x (10 sprinter situps, 10 leg raises, 30sec plank)

-Start doing the broad jump on the grass. Work on landing heels first.
-Bench was good. Same next week unless I feel really good on last set or can find a spot.
-Rows were easy go to 60 x 3 x 10.
-Ab circuit was awkward. Work more on the sprinter sit ups.

Chill

Maxwell daily baker's dozen

ict 6

Warmup:
The usual: 2min rope and dynamic stretches

Workout:
8 x (100 rope turns, 5 clapping push-ups, 8 medball slams, 10 lateral jumps over ball, rest)

-Time 15:19, AHR 173, Max 184, Min 126, Recover 7 (183-176)
-Changed to regular push-ups after 5th circuit. Do only 3 next session.
-Rope definitely slowed down towards the end.
-Coulda and shoulda done this faster. The circuit takes a minute or so not including rest. Next time set the timer to go off every 2min and see how that goes.
-In my defense I had a slight hangover this morning and its reading 99F in the garage. Air seemed scarce.

Flow

Rope - 5min
FlowFit 3 - 14min

Weights 5/13

Warmup:
3min rope / dynamic stretching for lower body and back

Workout:
Squats 155 x 5, 165 x 5, 175 x 5, 185 x 4, 195 x 4
Seated KB cleans 2 x 16kgs x 3s x 10r
BSS 2 x 10lbs x 3s x 12r
Situps 15lbs x 12r, 2s x 10r
3min rope

-New stance on squats and starting light. Slightly wider than shoulder width and concentrating on form. Felt pretty good. I need to video it. Will do another 3 sessions of squats this way.
-Cleans, BSSs and situps were all good. Rotating in something new for the next few sessions.

ict 5

Warmup:
The usual: 2min rope and dynamic stretches

Workout:
20 x (5 burpees, 6 chinnies, 5 hindu squats, 5 push-ups, rest)

-Time: 19:46, AHR 171, Max 185, Min 113, Recovery 11 (181-170)
-Did a circuit at the top of every minute.
-Hit my goal of 20 circuits in 20min... Feels good. Was not feeling it early on, but slowly the goal started looking more and more attainable.
-Recovery breathing was in effect after 20sec or so of panting. I'm pleased with the improvement but it still needs work.
-Moving to sets of 8 next when I come back around to this one.

Flow

FlowFit #3 15min

Neck Isos

Weights 5/9

Warmup:
3min rope and LB dynamic stretching

Workout:
Hurdle jumps - same setting (38") 5 x 3
DB press 30s, 40s, 50s, 55s x 5, 60s x 4, 65s x 2(3)
Chins 3s x 7r
Ab circuit 4 x (10 crunches, 10 LHS, 20 chinnies, rest 1min)
Rope 3min

-Total time 51:30
-4th rep on 60s was shakey, 65 x 2 was good, 3rd rep died right off the shoulder. Forgot to mention presses start with palms facing then regular up top.
-Chins were just right.
-Ab circuit good.

Weights 5/6

Warmup:
Rope, dynamic stretching for neck, LB and back

Workout:
Squats 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5
Seated KB cleans 16kgs x 4 x 8
BSS 10lbs plates x 4 x 10
Sit-ups 15lbs x 4 x 10

-Total time was 52min including warmup.
-235 really sucked the last two reps. Next workout sticking with 215 on 4th and 5th set. Need to keep my stance the same for all sets. Going to Medium-Wide stance.
-Everything else was good.
-Cleans go to 3 x 10, BSS 3 x 12, Sit-ups 1 x 12, 2 x 10

More Flow

FlowFit 3 13:30

-Calves are sore from Sat. Burpees = good.

Flow

A few explosive style pull-ups to the NIPPELZZZZZ

IntuFlow - Beginner

ICT 5

Warmup:
Few minutes rope and dynamic stretching

Workout:
17 x (5 burpees, 6 chinnies, 5 hindu squats, 5 push-ups)

-Time: 19:50, AHR 171, Max 185, Min 106, Recover 8 (179-171)
-Not too hard. Got a familiar cramp in the right side of abs. No real hindrance.
-I want to hit 20 circuits in 20min on this. Circuit time is around 40sec so go for 20 sec rest and possibly shore it up to 15 sec towards the end.
-Last time I only did 15 rounds. No HRM though.
-Seems like time to recover goes up with total workout time.
-Recovering well after 2min but hardly anything after 1min. Need to keep rest times under a min to train this.

Weights 5/1

Warmup:
Rope and dynamic stretching for lowerbody

Workout:
Hurdle jumps: lowest setting 5 x 2 (30-60sec rest)
DBPress: 50lbs x 8s x 5r (90-160sec rest)
Chins: 3s x 6r (30-60sec rest)
Ab circuit: 3 x (10 crunches, 10 LHS, 20 chinnies, 30-60sec rest)
Rope ~ 3min

-Jumps = easy. Go to 5 x 3 next.
-Forgot to do some dynamic stretching before presses
-Press no prob. 3s x 5r w/50 next then 55 for max sets of 3-5.
-Chins were good. 4s x 6r next
-Go to 4 sets for abs next time

Weights 4/28

Warm up: Rope and dynamic stretching for lower body and back

Workout: ME LB
Squats 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5 (2min rests)
Seated KB cleans 2 x 15kg x 3s x 8r
Bulgarian Split Squat 2 x 5lb x 8r, 2 x 10lb x 2s x 8r
Sit-ups (plate behind head) 10lbs x 10r, 15lbs x 2s x 10r

-Stick with weigh on squats. Hips rose too fast with 235
-Seated cleans were done with no back swing. Go to 3s x 9r
-Split Squats go to 10lbs x 3s x 8r
-Forgot the last set on sit-ups. Stick with 10lbs x 4s x 10r
-Started to do some rope at the end but I'm disgusted with this Valeo rope. Getting a Buddy Lee ASAP.

Weights 4/24

Warm up:
3min rope

Workout:
DE LB: Hurdle jumps @ lowest notch 5 x 1
ME UB: DB Press 50s x 4s x 5r, 55s x 5r
Chin-ups 2s x 8r, 6r
Ab circuit 3 x (10 crunches, 10 LHS, 10 chinnies, 30-60sec rest)
3min rope

-New template for weights
-Hurdles no prob go to 6 sets next
-55 was hard on the last set. Go to 6 sets with 50 for DB Presses.
-Failed on last set of chin-ups. Go to 3s x 6r.
-Overall time 35min. Do dynamic stretches before jumps and presses next time.

Flow

FlowFit 3 on 4/21

Weights 4/19

Warm up:
Rope for a few

Workout:
Sq 135 x 20, 155 x 10, 185 x 5
Bench 95 x 20, 105 x 10, 115 x 5... a few plyos
DB Row 50 x 15, 60 x 8, 70 x 4
Rope for a few

-Sq were about right no real burn though just fatigue and somewhat wobbly at the end of the last two sets. Forgot to do jumps doh!
-Bench was good. Plyos weren't really plyos due to fatigue. Next time do some off two 55lbs plates.
-DB Row was good as well.
-Overall I still need to work on pacing the first sets.
-Used the HRM. Time not including set up and warm up was 17:30, AHR 161, Max 185, Min 119, Recovery (not active) 17 (174-157).

Nada

Maxwell Daily Dozen 12 reps each

Weights 4/14

Warmup:
Dynamic stretching, rope until it broke

Workout:
Squats 135 x 15, 155 x 8, 185 x 4 (above parallel)... 5 jumps
Bench 95 x 15, 105 x 8, 115 x 4... 4 plyos
DB Row 35 x 15, 45 x 8, 55 x 4

-Screwed up on squats with 155 instead of 175. Maybe that's why everything seemed easy.
-Shooting for 20, 10 and 5 with the same weight for everything next time.

Flow

Intu-Flow - Beginner

FlowFit

Saturday:
FlowFit3

ICT 4

Dynamic stretching

5 x (5 Burpees, 10 lunges, 15 squats, 60sec rest)
5 x (5 Ring pull-ups, 10 Power overs, 5 Green band high pulls, 60 sec rest)

-Time 14:50, AHR 172, Peak 188, Min 123, Recovery 7 (179-172)
-Pt 1. Burpees w/o push-up after 1st set - glad I decided I didn't need it, go to 14 lunges, nice burn from the squats.
-Pt 2. Hell at the end. Started strong but ran out of gas for pull-ups and power overs last set managed only 3 and 8. Go to 3 pull-ups and 8 power overs or get better at kipping. 10 band-pulls next time, they were too easy.
-188 is pretty high. I figure I did it on the last set of pt. 2 failing out on pull-ups or power overs.

Flow

FlowFit2 15min

Weights 4/07

Warm up:
Dynamic stretching, Rope work (practicing double unders)

Workout:
Squat 135 x 15, 175 x 8, 185 x 4(just above parallel).... 6 jumps
Bench 75x 15, 85 x 8, 95 x 4... 6 plyo push-ups
DB rows 35 x 15, 45 x 8, 55 x 4
4-way neck curls with 10lbs wrap 3s x 10r
A few more double unders

-Squats were about right. Working more towards slowing it down on first set. Still no burn just cardio fatigue. Stick with weight for next session.
-Bench was stupid easy again. 10lbs across the board.
-DB Rows were a good weight. Changing out plates between sets sucks. Next time just taking 45lbs and going left to right til fatigued.
-Neck curls were the usual... switch to forward curls with same reps next time.
-Good progress on the double unders.

Jump Rope EIT

Dynamic stretching
8 x (140 rope turns, 5 med ball slams, 5 push-ups, 30sec rest)
Feet anchored sit-ups with 10lbs medball at arms length 2s x 20r, 1s x 15r (30 sec rest)
45 sec right side plank to 5 push-ups to 45 sec left side plank to 5 push-ups x 2
- EIT Time 12:11, AHR 172, Max 188, Min 102, Recovery 14 (186-172). I was cruising around 180 before the last interval when I pushed the jump rope to the max. This made me think of something - progressively push the last sets i.e. next time push the last 2 sets next the last 3 etc.
-Unable to lower myself in controlled fashion so the last set of sit-ups were cut short
-Planks were just for fun and painful =)

Friday

AM: Maxwell Daily Dozen

FlowFit

10min Rope
16min FlowFit
-Been incorporating various moves #s 2-4. Sticking with #2 until it becomes retarded easy.
-Did a little JM work last night but nothing worth posting about.

Maxwell DD

Maxwell Daily Dozen 5-10 reps each
http://maxwellsc.com/article-daily-dozen.php

Weights 3/31

Warm up:
Dynamic stretching, Rope work (practicing double unders)

Workout:
Squat 155 x 15, 175 x 8, 195 (just above parallel).... 6 jumps
Bench 65 x 15, 75 x 8, 85 x 4... 6 plyo push-ups
Ab circuit 3 x (V-ups x 5, LHS x 10, Plank 30sec, Rest 30sec)
More rope work (practicing double unders)

-Too heavy on the Squats. Begin with 135 next time. Work on pace for first set and smooth form for the rest.
-Bench was too fuckin easy. Up 10lbs across the board. Work on " "
-Sliced my finger yesterday so no pulling today.
-Abs = burn = good... Find a higher rep circuit. This is like medium rep-wise.

Schutff

15 dips then 10 chin-ups
Intu-Flow

FlowFit

Thursday 3/20
FlowFit
Pull-ups 8, 7, 6, 5, 4

Chillin

GTG Pull-ups 8, 7, 6, 5, 4 - This was hard - make sure to take 2min or more between sets
A bunch of JM - Maxwell's daily dozen

Farting around

Burpees x 10, Swings 32kg x 10/10
Burpees x 10, Swings 24kg x 10/10
Swings 24kg x 10/10
Time 7:05, AHR 165, Max 179, Min 107, Recovery 13 (174-161)

Weights 3/21

Warm up:
Dynamic stretching, snatches with the oly bar, jump rope, chin-ups 7, 7, 6, 5, 4

Workout:
Deadlifts 1/5s 245 x 8
Press 65 x 15, 85 x 8, 95 x 4.... Push press 135 x 3
Neck strap 10 reps 4 ways for 3 sets no rest.

-Chins are getting challenging
-Deads were easy. A series of eight singles with approx 5-10 seconds between. Go up to 265.
-Press still feels like a good weight for me. Work the first set slower to faster. PPs were good no jerking around.

FlowFit

Pull-ups 7 , 6, 6, 5, 4
FlowFit 3/4

-Pull-ups are getting hard on the 2nd and 3rd set
-FlowFit 3 with plenty of 4 thrown in

ICT 3

Warmup:
Dynamic stretching

Workout:
Half deck of cards - hearts = burpees w/0 push-up, spades = push-ups
Time 13:48 AHR 170, Max 181, Min 89, Recover 10 (181-171)
Sit-ups with Oly plate @ arms length 25lbs x 15, 35 x 8, 6 - 1min between sets
Side-bends 35lb plate x 3s x 10r - no rest just switching sides

-ICT was tough but not too tough. Push-ups were a strain as per usual. Reps were partials but completed all. To improve decrease rest before burpee sets. Fared way better this time than last. Good shit.
-First time doing sit-ups like this. Like em a lot. Stick to 25lbs next time and work the negative.
-Stomach was churning for side bends - fast pace.

Weights 3/17

Warmup:
Dynamic stretching, a few squat snatches, a few double unders

Workout:
Deads: 205 x 15, 225 x 8, 245 x 4... Jumps x 8
Press: 65 x 15, 85 x 8, 95 x 4... Push-press 135 x 3
A1. Pull-ups 7, 6, 6, 4
A2. Neck Curls 15lbs x 12, 2 x 15

-First two sets of Deads were good 245 felt hard. Stick with it next session. Concentrate on going from slow to fast on the first set. Stick with 5 - 6 jumps.
-Press was good. Same weights for next session. Get out the 45s for Push-presses. The PPs were more like jerks. I need to be doing PPs for lockout powa. Negatives were nice and slowwww.
-Pull-ups sucked. After yesterday's pull-ups I thought this would be a breeze. Doing these at the end of a session as opposed to fresh makes a huge diff! Get yo muthafuckinass out of bed and do these in the AM on Weight and Cond. days!
-Neck no prob 15lbs x 3 x 15 next time.

Stuff

Spent the past few days in Vegas. Some walking but not much else.

Pull-ups 7 ,6, 5, 5, 4

FlowFit

Yesterday: Off

Today:
FlowFit3
Pull-ups 7, 6, 5, 4, 4

Jump Rope EIT

Warmup:
Dynamic stretching

Workout:
8 x (100 rope turns, 5 med ball slams, 5 push-ups, 30sec rest)
Time: 10:04, AHR 171, Max 184, Min 97, Recovery 12 (182-170)

-Forcing even breathing really seemed to help with recovery here. Interesting since I haven't seen 184 for awhile.
-100 rope turns is roughly 30sec. Next time go to 140 (35 count).

Weights 3/9

Warm up:
Dynamic stretching, a couple minutes of rope

Workout:
Deadlift 195 x 15, 215 x 8, 225 x 4..... 6 jumps
Press 60 x 15, 80 x 8, 95 x 4..... PP 130 x 3

-Lack luster. Forgot to do the jumps until a couple minutes after the deads... doh!
-Go up 10lbs across the board on deads
-For press 65 and 85

FlowFit

AM:
IntuFlow - beginner

PM:
Pull-ups GTG 7, 6, 5, 4, 3
FlowFit3

-Pull-ups no prob 2min between sets
-FlowFit = good. Review DVD for breathing and form
-Doing IntuFlow again later tonight

ICT 2

Warm up:
Dynamic stretching with GTG Pull-ups mixed in 6, 6, 5, 4, 3

Workout:
ICT 2 divided by 2
8 x (5 Woodchoppers, 8 Slams, 5 Burpees) (10lbs med ball)
Time 9:11, AHR 172, Max 181, Min 104, Recover 7 (181-174)

-Pull-ups are way easier before a workout
-Went to see the Foo Fighters in concert last night and I'm tired as hell. Felt like going straight to bed when I got off work. The ICT shows it. I can't compare it too much to last time since all burpees today included the push-up. 40 seconds longer does seem like a lot though.

Weights 3/4

Warm up:
Dynamic stretching
Rope for a couple
Squat snatches 45lbs x 5, 55 x 5

Workout:
Deads 195 x 15, 205 x 8, 225 x 4... 5 jumps for max height
Press 60 x 15, 75 x 8, 95 x 4... 3 x 125 push presses with slow negative
A1. Pull-ups 6, 5, 5, 4, 3
A2. Neck strap 3s x 10r - 4 ways
Rope for a couple

-Go to 60 for warm up snatches
-195 was no prob, 215 x 8 next w.o.
-60 was good, 80 x 8 next w.o.
-Pull-ups were fair. Continue to 6, 6, 5, 4, 3
-Go to 12 reps for neck.

Flow

Pull-ups 6, 5, 4, 4, 3
FlowFit3

IntuFlow

IntuFlow Beginner - Followed along with beginner level on DVD.

Jump Rope EIT

AM
GTG: Pull-ups 7, 6, 5, 4, 3
-Oops jumped ahead of myself. Supposed to do 6, 5, 4, 4, 3. Do that next.

Noonish
Warmup: Washed truck, dynamic stretching
Jump Rope EIT 6 x (100 rope turns, 5 med ball slams, 5 push-ups, 30 sec rest)
Abs Superset: 3 x (Russian twist 10lbs med ball x 20, kneeling abwheel x 10, rest 30sec)
JM for back
-EIT time 7:24, AHR 170, Max 182, Min 86, Recover 14 (181-167). Felt good, fucked up on the rope a couple times, Push-ups went well. Do same next time.
-Nice burn on the abs. Russian twist done on a flat bench with legs squeezing for anchor. Tried to maintain a 45 degree or less angle as best as possible. Started with 12 reps for wheel. Definitely do-able but gasping for air.

Weights 2/28

Warm up:
Dynamic stretching, 2min rope practice, Dan John circuit with oly bar, 5 snatches w/ 50lbs

Workout:
Deads 185 x 15, 205 x 8, 225 x 4, 6 standing jumps for max height
Press 55 x 15, 75 x 8, 95 x 4, push presses w/ slow negative 125 x 4
A1. Chins 6, 5, 4, 3, 2
A2. Neck curls 15lbs 3s x 15r

-Getting better at double unders. For warm-up just do snatches.
-Deads no prob. A little fatigued with 225 still smooth. Go to 195 for first set next time.
-Press same as deads. 60 for first set next.
-A little worn for chins but still made it with room to spare. 6, 5, 4, 3, 3 next.
-Stick with 15lbs on neck for next time.
-Total time with warm up about 36min.

FlowFit

Today:
FlowFit #3
Pull-ups 5, 5, 4, 3, 2
-FlowFit was good as usual. Watch the DVD again and refine.
-Pull-ups were fair and done quickly. Next is 6, 5, 4, 3, 2

Yesterday:
Nada - a little JM

ICT 1

Warm up:
-Dynamic stretching
Workout:
-2 x 30sec intervals of Burpees, Ring pull-ups, Squats and Push-ups
-2 x 15sec intervals of " "
-Rest
-3 x (KTEs x 6, Side planks x 40sec, Rest 30sec)
-Twist yo wrist 5lbs, 10lbs, 15lbs
Notes:
-Screwed up timing the ICT added an extra 15 sec or so. Time ~4:30, AHR 170, Peak 182, Min 117, Recovery 8 (178-170).
-The ICT was good but moving between exercises with 15sec intervals kind of sucks. Burpees were done with out the push-up. Pull-ups and push ups were not continuous at the end.
-Abs were aight. Pretty weak with KTEs still. Its hard to avoid swinging on the rings.
-15lbs was hard on the twist yo wrist.

Weights 2/22

Warm up:
-Dynamic stretching - arms and legs
-A little rope
-2 Dan John BB complexes 45lbs and 50lbs

Workout:
-Deadlift 185 x 15, 205 x 8, 225 x 4
-Press 55 x 15, 65 x 8, 105 x 4... push-press to negatives 105 x 4
-A1. Chin-ups 5, 4, 4, 3, 2
A2. 10lbs Neck wrap 3s x 10r (front / sides / back)
-A few minutes rope

Notes:
-Workout not timed today
-Need to pick up some more dynamic stretches especially in the back region
-Complexes were nice 45, 50 and 55lbs next time as time permits
-Deads were good. Use same weight next time. I fucked up and forgot plyos after.
-Meant to do 75 x 8 but forgot and just upped the weight on the last 4. Do 55, 75, 95 next time.
-PP to negatives were good. Go slower on the negatives next time.
-Chins no prob. Front raise portion on neck work was hard last set, stick with 10reps.

FlowFit

Weds: Nada

Thurs: FlowFit # 3 15min

Jump Rope EIT

Warm up:
-Dynamic stretching
-Chin-ups mixed in. See below.
Workout:
-6 x (Rope x 80 turns (30sec), 5 med ball slams, 5 push-ups, 30sec rest)
Time 6:49, AHR 170, Max 182, Min 111, Recovery 15 (182-167)
-3 x (15 Crunches, 14 LHS, Rest ~60 (Chin-ups))
Notes:
-Skipped Pavel's fighter pull-up thing this morning so I did 5, 4, 3 reps during warm ups then 3, 2 between ab supersets. Working with this as many days as possible accept planned rest days.
-EIT felt good. 20 count or 80 rope turns is just barely 30sec. Step up to 25 count next time. Push-ups felt fatigued last set.

Weights 2/18

Shit has it been a week?
Fucked around with DeVany's hierarchical sets. I liked them and I plan to stick with em for enough time to get some results or rule them out as gay.

Warmup: Dynamic stetching, practicing double-unders with the rope, a few sntaches and ohs with the oly bar.
Deadlifts 175x15, 205x8, 225x4... 12 tuck jumps
Presses 55x15, 65x8, 95x4... 8 explosive push-ups
Chin-ups (GTG) 5, 4, 3, 2, 2
-50 on oly bar next warmup
-Deads were a good weight. They did not feel heavy per se but fatigue was setting in. No real burn. Remember to get progressively faster reps on the first set. Sub some standing long jumps for tuck jumps.
-Presses go to 75lbs for 8 next time. Good burn but not hard. Again accelerate the first set. Debating band press for explosive. Don't forget some negatives on these.

FlowFit

A few rounds of FlowFit3

Weights 2/11

Warm-up: Dynamic stretching, snatches with oly bar, rope
DL: 155x8, 235 x 3s x 8r (90sec rests)
Changing weights
A1.: Chin-up 2s x 6r, 5r (1min rest)
A2.: Press 95 x 3s x 8r (1min rest)
B1.: Kneeling abwheel 3s x 12r
B2.: Neck bridges 3s x 12r
JM stuff for back, elbows and shoulders
-Failed on the last set of chins back down to 3 x 5 next time. Didn't I say I was going to stick with that?
-Deads and presses were easy. 245 x 3 x 8 for deads and 100 x 3 x 5 or whatever next time.
-Abwheel sucked in a good way. Both arms and abs equally worn by the end.

Weights 2/7

Dynamic stretching / Jump rope
Deads 225 x 3s x 8r (~90sec rests)
A1. Chin-up BW x 3s x 5r
A2. Press 95 x 3s x 6r (~1min rests)
Situps 35lbs on the chest 3s x 10r
Time ~30min
-Go to 235 for deads, stick with 5 for chins, go to 7 for presses

Deck of Cards / 2

1/2 Deck of cards - red burpees, black pushups
17:57 AHR 168, Max 179, Min 110, Rec 5 (169-164)
Neck Iso's
-1/4 through started failing on the push-ups and switched to burpees minus push-up, 1/2 cut push-ups to 1 per black card.
-Next time do half deck, burpees with no push up all the way through and half the reps for black cards.

Dynamic stretching / Jump rope
Chin-ups BW x 5, 6, 5, 3, 4 (under 2min rest)
Pistols BW x 3s x 10l/r (1min rest)
Ab circuit: 3 x (LHS x 12, Crunch x 20, rest 30sec)
-Flu messed me up for the past week and a half.
-Chins felt weak but thats all I had today.

A.M.
Flowfit3

P.M.
Dynamic stretching / rope
DLs 95, 125, 155, 185, 215, 245, 275 x 5
A1. Ring push-ups 3s x 10r
A2. Rear delt raise 10lbs x 3s x 10r
KTEs 10, 8, 6
-275 felt crisp, starting with 155 and add 20lbs a set next time (90 sec or less between sets)
-Push-up / delt raise thing felt good, sticking with set/rep next w.o.
-KTEs sucked as usual

Flowfit3

Flowfit3

Warmup: Dynamic stretching, rope for a couple
5 wood choppers (10lbs med ball)
8 med ball slams
5 burpees
8 times; 10:34, AHR 172, Max 182, Min 118, Rec 11 (183-172)
Neck raises 20lbs x 3s x 15r
-Started easy and got tired in a hurry.
-Stick with 10reps for 20lbs neck raises, go to 3/4 ICT2 next time and see what happens.

Rope and dynamic stretching
Chin-ups BW x 5, +2.5lbs x 5, 5 x 5, 7.5 x 5, 10 x 4, 7.5 x 5
Pistols 10lbs x 3s x 8r
Weighted situps 25lbs x 15, 45 x 2s x 10r
-Rest was all 90sec or less
-Stay with 7.5lbs on chins... pretty weak
-Add a set of pistols

Rope, complexes w/ bar
Squat 95 x 5, 125 x 5, 155 x 5, 185 x 5, 215 x 5
-kept it light, no issues from the groin pull.
-first thing in the morning feels even weaker than usual.

Flowfit3

jog / backward jog / carioca to hill (5min), 30sec all out sprint uphill + 10 pushups, jog / backward jog / carioca home
-felt a little strain in the groin during the sprint so I pussed out on the next three and went home.

Flowfit3

Upperbod

Rope, BB complexes
BP 135, 145 x 5, 165 x 3, 175 x 3s x 3r, 165 x 2s x3r (<2min rests)
Ring pull-ups x 8, 5, 3 (<1min rest)
LCCJ 16kg x 2min/2min
-planned on doing squats but this groin pull or whatever was buggin a little. Might do some light squats tomorrow and see how it feels.

Flowfit 2/3