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Gloved Up!
Modified "Nasty Girls"
50 Squats
7 Pull Ups
7 Dips
95# Power Cleans x10
Time: 17:52
The callouses on my hand opened up so I had to glove up for this workout and probably for now on. Anyway I can't do any Muscle Ups so I had to split it into the Pull Up and the Dip. I also had to drop the weight of the cleans, but I'm still sure I need to work on my form. I'm not getting anywhere near the amount of depth I need to. I think my feet are to close together. After tomorrow's workout I'll do some broomsticks.
Workout felt good for the most part, my mind was still a little distracted but I felt good.
Failure!!
Warm Up:
15 min of Boxing
5x3 Bench Press @ 160# (Failure)
3xFailure Pulls Ups (20,16,13)
I felt distracted going into today's workout and it showed in my results. On the Bench I could feel the weight as soon as I started my warm up with only 95# on it.... then by the time I started my working weight I knew I'd have to drop from 3 sets to 5 with lower repetitions and I still didn't make that. I failed in the third set on the third rep, I had to ask for help to get it up. I dropped the weight to 135# which isn't a 25% reduction but I really don't want to do reps of 120#.
Pull Ups felt better, I got to 20 which is a first, but I think the reason was b/c my kipping form has been improving. I have an open callous on my right hand and that prevented me from getting a good hold of the bar.
Today sucked, I was to much in my head. Tomorrow is a new day though and a new workout so we'll see what happens.
I thought today was a workout day, but I actually jumped ahead in my workouts by doing Diane, anyway, I'm resting today and I'm back on the grind tomorrow.
Diane
Sets of 21 -15-9:
Deadlift @ 225 lbs.
HSPU
Completion time- 15:18
This workout was great. It hurt in all the right places. The biggest problem was mental, I was able to push through the whole thing but I had to break everything up, I would have liked to have made it through one of the sets without having to, but I know that it will come with more time.
I wanted my time to be lower since the first time I saw this workout was on CF's exercise vids and the guy did it in 4:18, I would have liked to have done it in the 9-11 min range. Now I have a goal.
Twisted TuesdayWalking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-upsTime: 19:13These lunges were killer. I felt them after the second set and by the final I had to take a break before reaching the 50 foot mark. The Pull Ups were tough, I ended up having to break them up until I got down til 9. I hope to improve on this workout by next month but we'll see. I have Squats tomorrow and I'm torn because I really want to rest my legs tomorrow but I'm not sure. I'm going to eat some Eggs and Rice before bed drink about a 1/4 gallon of Water and sleep on it. We'll see what happens tomorrow.
I forgot to swim and now that I've showered I'm not going to. This is pretty bad, I haven't done any Cardio since I started, although it's only been two days since I've been on the plan I developed. It's too bad I'm not in the Faction anymore otherwise I could allow it. Tomorrow starts the sprints... I might just do those at school tomorrow in between classes and then take a break on my legs. That sounds like a good idea.
Mucky Monday3x5 Bench Press (150#)
3 sets of Chin Ups, til failure (15,16,12)
3x5 Squat (150#)
I missed the 3 mile run this morning because of a late night out(no drinking) but I did manage to make the lifting workout. Thankfully I didn't catch the major problem I had until I was doing the last set of Squats otherwise I'm not sure I would have finished the workout. The problem... I haven't eaten all day.
The crazy thing is that I've been hydrating so I didn't notice until the end of the workout and I was really low energy. It makes me think that if I were to eat right I could fast on one day and eat another. Considering my monetary problems at the moment this may be the way to go.
August 23, 2009
Rest Day
August 22, 2009100# 3x5 Shoulder Press
260# 1x5 Deadlift
145# 3x5 Squat
I also Clean & Jerked 135# five times, but I'm pretty sure that my form wasn't correct, either way it didn't feel wrong.
August 20, 2009
145# 3x5 Bench Press
3 Sets til Failure Pull Ups
140# 3x5 Squat
