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