Upper body stuff

Going free form

SI joint correction stuff

Maxwell Daily Dozen

Tennis ball on pirformis and stretch

5min stationary bike

Bench - 185x3x6-8 - did anywhere from six to eight sets

DB Row - 65, 75, 85 for sets of 5 between benches, finished off with 85x15 Kroc-style

Complex with bar 3x:

-Front squat x 10

-Squat x 10

-SDL x 10

I'm going to be doing this for a bit so it will now be known as the shit bird.

11/29

Attempted some lower body stuff on Monday.
5min stationary bike
Complex thing with bar 3 sets

-Front squat x 5

-Back squat x 5

-Stiff leg dead x 5

Leg press - a few light sets - didn't feel good at any depth

45 degree back raise 4x10

10min stationary bike to finish off

Slackin

F'd up the SI squatting 205 on 11/22 and pretty much chilled accept for a couple of walks since then.

Ride

11 mile ride - about an hour, one hill, easy but cold as fuck. Need to invest in some gear.

Still climbing

Still congested, and lower right SI still a little sore.

Maxwell Daily Dozen
Lower body stretching
Jog to gym
Squats 45x10, 95x5, 135x5, 165x4, 185x3, 195x5x3 - easy
Press 45x5, 65x5, 95x3, 125x5, 115x5x2 - no use being stubborn, hunt down the 2.5 plates next time and use 120#
Chin-ups 10#x10, 7, 5 - go to 20#
Jog home

Feeling great accept for loogies and snot.

More Weights

JM
Lower body stretching
Jog to gym
Squat 45x10, 95x5, 115x5, 135x5, 155x3, 185x5x3
Bench 45x5, 95x5, 135x3, 155x5x3
Pull-ups 15, 4, 6
A1. Russian twists on incline board 10lbs x20x3
A2. 45 degree back raise 10x10x2, BWx10
Jog home

-SI joint still a little sore. Squats felt good though and form was pretty tight.
-Benches were no prob. PR for pull-ups. Last set with 10 for back raises felt like it might be a strain so BW only.
-Still congested.

Ride

Sunday I rode up around the back of the zoo then down the LA river to Fletcher and back - 18 miles? Although I was still congested it was easy

Back!

Nasty cold kept me out of the game most of the week. Congestion is still lingering.

Maxwell Daily Dozen
Jog to the gym
Smith Machine Squats 95x10, 115x5, 135x5, 155x5
Squats 135x5, 155x5, 175x5x3
OHP 45x5, 65x5, 95x5, 115x5x3
Deads 135x5, 195x5
Jog home

-Lower right SI still a little sore. Squats had a massaging effect on it though. Last couple reps with 195 felt sore but no pain or stiffness after.
-Only go up 5lbs on Presses, 10 on Deads and Squats.

ZZZ

Maxwell Daily
Lower body stretching - perhaps too much; i felt a little something on the right-side of the SI joint on the last set of squats
Jog to gym
Squat 45x10, 95x5, 115x5, 135x5, 175x5x3
Bench 45x5, 65x5, 95x5, 115x3, 145x5x3
Chin-up 15, 6, 4
Side bends 25x10, 35x10, 25x10
Jog home
A shit load of stretching and hanging stretches for back between sets - especially after I felt something. Also, my form was a little loose on the last set of squats. Need to remember not to shoot my ass out like a power squat. In any case monitor the back and think about retrying 175 since it wasn't perfect.

Ride

20miles 800' or so elevation gain - all road - took a couple hours with a few stops for pics

Another workout

Maxwell Daily
Stretching
Jog to gym
Squats 45x10,95x5,115x5,135x3,165x5x3
OHP 45x5,65x5,95x3,105x5x3
Pull-ups 12,6,5
A1. Reverse curls 40x10x3
A2. Back raise 3x10
A3. Incline sit-ups 3x10
Jog home

Sprints

Maxwell Daily
Stretching
8x100m sprints

Workout #2

Maxwell Daily
Stretching
Jog to gym
Squat 45x10, 95x5, 115x5, 135x3, 155x5x3
Bench 45x10, 65x5, 95x5, 115x3, 135x5x3
Deadlift 135x3, 165x5
Various abz 3x10-15
Jog home

-48min or so door to door
-Remove a warm up set from squat and bench next time.

Filler

Maxwell Daily
Lower body rolling and stretching
Neck harness 25x20x3
Neck flex 10x20x3
CoC 1.5 4,5,5,6,5 between sets

Back at it

JM stuff and lower body stretching
Jog to gym
Squat 145x5x3
OHP 95x5x3
Chin-up 15,6,4
Jog home
45min door to door