Friday 7/13/09

Morning:

Hindu squats - 70

Pushups with feet elevated 24" - 2x17, 1x15

Max VO2 - 16kg bell 15/15 protocol - 44 sets of 7 reps

What's kind of funny is that I'm getting hindu squats back into my routine to help my knees feel better. My left knee was getting sore as I'm sure it is still healing from the surgery. Surprisingly the hindu squats are making it feel much better.

My weight was around 197 lbs today during my workout. I'm getting leaner and the weight is coming down. I'm starting to think that 180 is going to be a great goal. With the muscle I've gained I should be very lean at that point. I'm postive that a pullup pr will result at that weight as well.

Thursday 7/30/09

Morning:

Hindu squats - 60

Afternoon:

8lb sledgehammer levering

16kg bu presses 1x3/3, 20kg bu presses 1x2/2, 24kg bu presses 1x1/1

Goblet squats - 20kg 1x8, 24kg 1x8, 28kg 1x8

Starting to ease back into my routine. Still no pullups this week. I'm counting on jumping back into twice a week next week.

Wednesday 7/28/09

Evening:

Hindu squats - 50

Pushups with feet elevated 24" - 3x15

Monday 7/27/09

Afternoon:

Pushups with feet elevated 24" - 3x15

Max VO2 - 16kg bell 15/15 protocol - 40 sets of 7 reps

I was still feeling beat up last week with a sore left elbow from pullups, a sore knee and I got a cold when my sister visited from Eureka. I took off a few days to try to allow my body to heal up. My elbow is still a bit sore...I'll see how pullups tomorrow affect it.

Tuesday 7/21/09

Afternoon:

8lb sledgehammer levering

Pullups - bw ladders 2x 2,3,4,5,6 3x 1,2,3,4,5 3x 2,3 - 100 total

Goblet squats - 20kg 1x7, 24kg 1x7, 28kg 1x7

Farmers walk - 50 lb dumbell in each hand - 1x 3x around the backyard, 2x 2 1/2 times around the backyard

L-sits - 2x30 seconds

Monday 7/20/09

Afternoon:

16kg bu presses 2x1/1, 20kg bu presses 2x1/1, 24kg bu presses 2x1/1

Tgu - 20kg continuous reps 1x4/4, 1x2/2, 3x1/1

24kg swings - 5 sets of 20 on the minute

One more week of this and then back to VO2 Max. These two weeks of this PM style workout are intended as a bit of a backoff since my elbow was getting sore and my shoulder felt a bit sore from the pressing ladders I was doing. I'm going to stay on 2 days a week for pullups for now until the soreness is completely gone.

Saturday 7/18/09

Afternoon:

16kg bu presses 2x1/1, 20kg bu presses 2x1/1, 24kg bu presses 2x1/1 (pr)

Tgu - 20kg continuous reps 1x4/4, 4x1/1

24kg swings - 7 sets of 20 on the minute

The 24kg bu press pr snuck up on me. I don't believe I've ever been able to hit a 24kg bu press before, much less on each side. They felt heavy, but solid. I've really been trying to pay attention to my tension and my pressing groove lately. The grip work I've been doing with the sledgehammer levering and the farmers walks seems to help also. Stoked!

The swings are still tough, but my strength is coming back. Today it was in the 7th set that I started losing power in driving the bell up. I still need to get back a bit more consistently, but my form is feeling better each time. I'm working on making each rep correct. I know I'm on the right track because my glutes especially, but my hamstrings also are feeling it when I finish.

I was plugged in for this workout yesterday, but I was feeling lethargic so I put it off 'till today. It was a good workout.