Back Squat
1 x 10 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 225
1 x 3 @ 245
One-leg Leg Press
3 x 10 w/1 plate on each side
Leg Extensions
3 x 10 @ 160
Hamstring Curls
3 x 10 @ 50, 60, 60
12/28/10
12/27/10
Monday, December 27th
Bench Press
1 x 10 @ 135
1 x 10 @ 185
1 x 6 @ 205
1 x 12 @ 165
Dips
3 x failure
** superset**
Machine Chest Flys
3 x 10 @ 100lbs
Incline DB Wide Press
1 x 10 @ 30lbs
1 x 10 @ 35lbs
1 x 10 @ 40lbs
I will be doing my first METcon in weeks later today. Wish me luck!
METcon
"Lucas"
25 min AMRAP
25 Burpees
25 Toe 2 Bar
25 Box Jumps (24in. Box)
5 Muscle Ups
GT 2 rds. 9 reps
This was my first METcon in weeks. It felt good to get back into things. This was a good WOD to start with, the muscle ups let my heart rate settle down, because I had to relax a good amount of times before I could perform each muscle up. All in all today was a good day back. Legs tomorrow.
1 x 10 @ 135
1 x 10 @ 185
1 x 6 @ 205
1 x 12 @ 165
Dips
3 x failure
** superset**
Machine Chest Flys
3 x 10 @ 100lbs
Incline DB Wide Press
1 x 10 @ 30lbs
1 x 10 @ 35lbs
1 x 10 @ 40lbs
I will be doing my first METcon in weeks later today. Wish me luck!
METcon
"Lucas"
25 min AMRAP
25 Burpees
25 Toe 2 Bar
25 Box Jumps (24in. Box)
5 Muscle Ups
GT 2 rds. 9 reps
This was my first METcon in weeks. It felt good to get back into things. This was a good WOD to start with, the muscle ups let my heart rate settle down, because I had to relax a good amount of times before I could perform each muscle up. All in all today was a good day back. Legs tomorrow.
12/20/10
Monday, December 20th
Incline Bench Press
1 x 10 @ 135
1 x 5 @ 155
1 x 1 @ 185
1 x 1 @ 205
1 x 1 @ 225
1 x 1 @ 235 (Failed)
Flat DB Bench Press
3 x 10 w/75lb DBs
DB Skull Crusher Modified
1 x 10 w/20lb DBs
1 x 8 w/20lb DBs
1 x 10 w/15lb DBs
German Tricep Press
3 x 10 w/25lb DBs
1 x 10 @ 135
1 x 5 @ 155
1 x 1 @ 185
1 x 1 @ 205
1 x 1 @ 225
1 x 1 @ 235 (Failed)
Flat DB Bench Press
3 x 10 w/75lb DBs
DB Skull Crusher Modified
1 x 10 w/20lb DBs
1 x 8 w/20lb DBs
1 x 10 w/15lb DBs
German Tricep Press
3 x 10 w/25lb DBs
12/15/10
Wednesday, December 15th
Decline Barbbell Bench Press
1 x 10 @ 185
1 x 10 @ 185
1 x 8 @ 205
1 x 8 @ 205
Incline DB Bench Press
1 x 10 @ 70lbs
1 x 8 @ 70lbs
1 x 6 @ 70lbs
Cable Flys
3 x 10 @ 40lbs
Dips
2 x 20
1 x 10
I lucked out and was able to workout with my client Aries tonight. I didn't do anything all day, but he came in and I became a little motivated. I felt like I got in a decent chest workout with him. I'm not accustom to working out this late, but better late than never. I want to wish my good buddy lucas a fast and healthy recovery from a minor surgery today. He is will be out a week, it should be interesting how he takes that. It is like taking meth away from a meth-head! Love ya buddy.
1 x 10 @ 185
1 x 10 @ 185
1 x 8 @ 205
1 x 8 @ 205
Incline DB Bench Press
1 x 10 @ 70lbs
1 x 8 @ 70lbs
1 x 6 @ 70lbs
Cable Flys
3 x 10 @ 40lbs
Dips
2 x 20
1 x 10
I lucked out and was able to workout with my client Aries tonight. I didn't do anything all day, but he came in and I became a little motivated. I felt like I got in a decent chest workout with him. I'm not accustom to working out this late, but better late than never. I want to wish my good buddy lucas a fast and healthy recovery from a minor surgery today. He is will be out a week, it should be interesting how he takes that. It is like taking meth away from a meth-head! Love ya buddy.
12/14/10
Tuesday, December 14th
Back Squat w/resistance bands
1 x 5 @ 185
1 x 5 @ 185
1 x 5 @ 205
1 x 3 @ 205
Leg Press
1 x 10 @ 4 plates
1 x 5 @ 5 plates
1 x 5 @ 5 plates
1 x 5 @ 5 plates
Resisted Hamstring Curls
3 x 10
Stairs w/ 25lb KBs
2 flights (100 steps; every other step)
Sled Pull (Pulling between legs)
4 x 120ft
Standing Leg Curls
2 x 15 w/35lbs
So I have been absent from my workouts for the past week or so. I have no real good excuse for this. I've done a few things here and there, but nothing really worthy of writing on here about. Lucas and I changed up the leg routine this week, and just like after the other leg days, I know that I am going to be sore sore sore. I'm still in limbo with a new workout program. The idea of taking time off of METcons sounds really good in my head, but METcons are the reasons for all the strides I take. There is no better feeling that finishing a METcon, knowing you busted your tail and are better off for it. We'll see how things go.
1 x 5 @ 185
1 x 5 @ 185
1 x 5 @ 205
1 x 3 @ 205
Leg Press
1 x 10 @ 4 plates
1 x 5 @ 5 plates
1 x 5 @ 5 plates
1 x 5 @ 5 plates
Resisted Hamstring Curls
3 x 10
Stairs w/ 25lb KBs
2 flights (100 steps; every other step)
Sled Pull (Pulling between legs)
4 x 120ft
Standing Leg Curls
2 x 15 w/35lbs
So I have been absent from my workouts for the past week or so. I have no real good excuse for this. I've done a few things here and there, but nothing really worthy of writing on here about. Lucas and I changed up the leg routine this week, and just like after the other leg days, I know that I am going to be sore sore sore. I'm still in limbo with a new workout program. The idea of taking time off of METcons sounds really good in my head, but METcons are the reasons for all the strides I take. There is no better feeling that finishing a METcon, knowing you busted your tail and are better off for it. We'll see how things go.
12/7/10
Tuesday, December 7th
Back Squat
1 x 5 @ 135 (Warm-up)
1 x 5 @ 185
4 x 5 @ 225
Split Lunges
4 x 10 (3 sets w/40lbs; 1 set w/45lbs)
Explosive Air Squats
3 x 15
Lying Leg Curls
3 x 10 @ 45lbs
Pit Shark RDLs
3 x 10 @ 315
** Superset**
3 x 20yd Sled Push (4 plates)
I have done this leg workout with Lucas the last 3 weeks, and each time I'm incredibly sore afterwards. This is the last week for back squat and these particular assistance moves. Next week we will change it up. I plan on writing my strength program soon, I'll be using the input of Lucas and Tony to hopefully come up with an optimal program for myself.
1 x 5 @ 135 (Warm-up)
1 x 5 @ 185
4 x 5 @ 225
Split Lunges
4 x 10 (3 sets w/40lbs; 1 set w/45lbs)
Explosive Air Squats
3 x 15
Lying Leg Curls
3 x 10 @ 45lbs
Pit Shark RDLs
3 x 10 @ 315
** Superset**
3 x 20yd Sled Push (4 plates)
I have done this leg workout with Lucas the last 3 weeks, and each time I'm incredibly sore afterwards. This is the last week for back squat and these particular assistance moves. Next week we will change it up. I plan on writing my strength program soon, I'll be using the input of Lucas and Tony to hopefully come up with an optimal program for myself.
Monday, December 6th
Well, looking at crossfit's mainpage today, I came across information that said there would be no sectionals this year for the crossfit games. This is very disheartening news considering I've been training pretty hard to get in the shape I need to compete in. To qualify for regionals this year, it will be through video submissions or doing a particular workout at a crossfit box. This news has made me rethink my training program. I am going to lay off of doing a lot of METcons, this is going to put me in worse cardiovascular shape, but I am going to attempt to do a lot of strength work, become stronger and gain weight. I will post my new program once I have it written up. Today all I did was 300 double unders for time. 5:04 Tomorrow is legs with Lucas.
Friday December 3rd - Sunday December 5th
My good friend and training partner Anthony Mazzon got married this weekend, so needless to say, there was a lot of drinking and eating going on. Lucas Tony and I all did 50 burpees for time in the hotel room before we got dressed in our tuxes, but unfortunately that was about all I got done the entire weekend!
12/2/10
Thursday, December 2nd
METcon
800 m run
50 Wall Ball (20lb ball; 10ft target)
25 Power Cleans (115lbs)
1000m row
** For Time **
GT 14:30
I didn't have a good mind set today. I was feeling sorry for myself quite a bit during this workout. I struggled with the power cleans. The weight isn't too heavy for me, it is just complex olympic lifts fatigue me quickly. This is something I need to work on!
800 m run
50 Wall Ball (20lb ball; 10ft target)
25 Power Cleans (115lbs)
1000m row
** For Time **
GT 14:30
I didn't have a good mind set today. I was feeling sorry for myself quite a bit during this workout. I struggled with the power cleans. The weight isn't too heavy for me, it is just complex olympic lifts fatigue me quickly. This is something I need to work on!
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