I want to start by saying that I am completely disappointed with myself today. I did two workouts, but didn't finish either one of them.
METcon #1
20 Burpees
20 Chest-to-Bar Pull-ups
** 3 Rounds for time **
GT 1 rd. 2:37
METcon #2
5 min AMRAP
4 Power Cleans (135lbs)
8 Single-arm Snatch (40lb KB)
12 Double Unders
** 5 Rounds; Rest 1 min. between each round **
GT Round 1 (3 rounds 9 reps); Round 2 (2 Rounds) DNF
My mental state just wasn't there today. I felt sorry for myself the minute I stepped into the gym. I may take an active rest day tomorrow with some running and stretching.
1/4/11
Tuesday, January 4th
Push Press
1 x 10 @ 135
1 x 5 @ 155
3 x 5 @ 165
Strict Press
1 x 5 @ 95
1 x 5 @ 105
1 x 3 @ 125
Strict Pull-ups
2 x 10
1 x 4
Bent-over Rows (Pit Shark)
3 x 10 w/2 plates
** superset **
Back Extensions
3 x 15
Close-grip Pull Down
2 x 10 @ 130lbs
Straight Arm Pull-Overs
2 x 10 w/40lb DB
Today was a decent strength session. I did the push press and shoulder press by myself, then did some back exercises with Craig. I thought about doing a METcon, but I'll save that great idea until tomorrow! Studying and relaxing the remainder of the day!
1/3/11
Monday, January 3rd
First posting of the NEW YEAR!
Incline Chest Press
1 x 10 @ 135
1 x 12 @ 155
1 x 5 @ 185
1 x 3 @ 205
1 x 5 @ 205
Decline DB Chest Press
3 x 10 @ 70lbs DBs
Chest Flys
3 x 10 @ 40lbs
Weighted Dips
3 x failure w/25lb DB
METcon
3 minute cap
500 m row
Max Burpees
3 min rest
** 5 rounds **
18, 15, 12, 15, 17 = 77
Score is the amount of burpees you get at the end of each round. Today was a good start to the New Years. I have been eating really well this entire year! Ha. Resting the remainder of the day and studying!
Incline Chest Press
1 x 10 @ 135
1 x 12 @ 155
1 x 5 @ 185
1 x 3 @ 205
1 x 5 @ 205
Decline DB Chest Press
3 x 10 @ 70lbs DBs
Chest Flys
3 x 10 @ 40lbs
Weighted Dips
3 x failure w/25lb DB
METcon
3 minute cap
500 m row
Max Burpees
3 min rest
** 5 rounds **
18, 15, 12, 15, 17 = 77
Score is the amount of burpees you get at the end of each round. Today was a good start to the New Years. I have been eating really well this entire year! Ha. Resting the remainder of the day and studying!
12/28/10
Tuesday, December 28th
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
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
12/27/10
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.
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