2/17/09-2/21/09

2/17/09

2bl LCCJ 16kg 5 Min.
Plyo push up variations 2 min. X 2
Overhead Squat 16kg 1 min then 1:30 (both arms went numb fast) target was 2 min.
Box jumps 2 minutes X 2
Run 10 intervals 30 sec on by 30 sec rest

2/18/09

-Pull ups
5 - 5 -5 -5 -5

Getups
-5 -5 -5 -5 -5
walk 1 lap in between

- Push ups
15- 15 -15 -15 -15
Farmers walk

-Situps
20 - 20 - 20 - 20 - 20
Duck walks, bear crawls, crab walks

Renegade Rows
5 -5 -5 -5 -5

New toy in the gym. Actually its an old fabricated rowing machine but, I think they heard me when I said all this equipment no rower?

2/20/09
A co worker and I went to the gym he is a "conventional lifter" I didn't bring the bells so I decided to see how the other half does it. I will admit this is the way I used to do it. I felt it was good to do it the old way to reaffirm my current methods. Since I just walked in and freestyled it I will go from memory.

I used hammer strength machines for:
Leg Presses 275
Bench presses 225 lb
Then these are without machine
Back extensions
Glute ham situps
Dips
Shoulder Presses up to 75 lbs
Run 1 mile for speed at 6:50 I was at 12.5 mph

I don't miss doing it that way I felt out of place and lost. I will admit is was a good way to assess the applicability of my current methods.

2/21/09

6 Minute LCCJ 16kgs 40-50 reps (lost count) The goal was continuous work for the time.
Rest 3min
2 min jumping for height I used an angled I beam to gauge it.
Double Overhead carry 16kg
5 laps with 1 min rest in between
Double KB walking lunges 5 lengths
6 Minute Snatches 118 reps
5 minute spinner cool down

I was feeling the burn from bench presses the previous day but overall I was pleased with the workout and how I felt.