12 APR 2013 (Friday)

Squat:
Warm Up
115# 1 x 5
140# 1 x 5
175# 1 x 5

Work

195# 1 x 5

225# 1 x 5

255# 1 x 3, 1 x 2 (Belt)

 

Dips(35#):

5 x 5

 

The worst workout I've had since I've been here. No motivation, still did the workout.

11 APR 2013 (Thursday)

Bench Press:
Warm Up
100# 1 x 5
120# 1 x 5
150# 1 x 5

Work
165# 1 x 5
190# 1 x 5
215# 1 x 5

Snatch:
65# 1 x 1
85# 1 x 1
115# 1 x 1
135# 1 x 1
155# 1 x 1 PR (15lbs from bodyweight)

115# 10 x 1

Dips(35#):
5 x 5

09 APR 2013 (Tuesday)

Afternoon:
Deadlift:
Warm Up
5 Dips
5 Pull Ups
165# 1 x 5
205# 1 x 5
240# 1 x 5

Work
275# 1 x 5
320# 1 x 5
360# 1 x 5

Overhead Squat:
115# 3 x 5

Row:
Time: 4.11
Distance: 1 km



Evening:
Stationary Bike:
Time: 31:09
Distance: 10 miles
Level 7
Elevation Mask: 12,000 ft.

08 APR 2013 (Monday)

Afternoon:
Press:
Warm Up
65# 1 x 5
85# 1 x 5
95# 1 x 5

Work
115# 1 x 5
130# 1 x 5
150# 1 x 3, 1 x 2

Front Squat:
115# 1 x 5
135# 1 x 5
155# 1 x 3

Clean:
185# 1 x 1
205# 1 x 1 (Fail)
205# 1 x 1 (Fail)

Curls (45#):
2 x 8

Normally I could care less about the rest time I need to recover from being sick but this time I was just a little bit over my head. If I had my way I'd never take rest days and work through all of my sickness but sometimes that's just not my case. Anyway, The workout today was done while I was at 80% give or take. Which is why I skipped the morning sprints. I'll still workout this evening though. Bodyweight stuff focusing on the Shoulders and Core development.

You don't want to be the Ubermensch, You want to be Average?

"Ladies and Gentlemen! You've read about it in the papers! Now witness, before your very eyes, that most rare and tragic of nature's mistakes! I give you: the average man. Physically unremarkable, it instead possesses a deformed set of values. Notice the hideously bloated sense of humanity's importance. Also note the club-footed social conscience and the withered optimism. It's certainly not for the squeamish, is it? Most repulsive of all, are its frail and useless notions of order and sanity. If too much weight is placed upon them... they snap. How does it live, I hear you ask? How does this poor pathetic specimen survive in today's harsh and irrational environment? I'm afraid the sad answer is, "Not very well." Faced with the inescapable fact that human existence is mad, random, and pointless, one in eight of them crack up and go stark slavering buggo! Who can blame them? In a world as psychotic as this... any other response would be crazy!"

04APR2013 (Thursday)

I was sick on Tuesday and Wednesday... I'm probably still sick but sometimes you just need to work out.

Bench Press(170#):
2 x 5
1 x 8

Curls(40#):
2 x 8

Squats(225#):
2 x 5
1 x 6

Neck Harness(25#):
1 x 27
2 x 25
1 x 27

Dips(25#):
5 x 5

It was all too easy and I just don't like how light the weight is that I'm lifting, I'm sure I'm being a bit ridiculous but I just don't care. I'm going back to a modified 5/3/1, I hadn't stopped strength gains on that program and I enjoyed it a ton. I am going to add the Neck Harness to the workouts however. Also I'm going to be doing three 3 a days every week. I know it's going to tear me up pretty good but my body should adapt plus the additions are just bodyweight workouts and cardio.

01APR13 (Monday)

Morning:
Sprints
Warm Up: 1/2 Mile

Work:
1/8 Mile Slow x 6
1/8 Mile Sprint x 6

Total Distance Traveled: 2 Miles

I coughed up a lung, that's what not running for 6-9 months will get you.


Afternoon:
Press
Warm Up:
45# 1 x 10
65# 1 x 5
115# 1 x 1

Work:
130# 3 x 5 (I actually remembered to go as hard as I could on the last Rep but I was distracted by the deuche using the squat rack for DB Flys.. Why would that ever be necessary?)

Weighted Chin Ups
25# 2 x 7

Clean:
155# 3 x 3

Deadlift:
315# 1 x 5
385# 1 x 1 (RAW)

OA Deadlift:
135# 1 x 2 per Arm
225# Fail(I could have picked up the weight if my grip wasn't shit. I guess I have something new to add to the workouts)

Evening:
5 x 10ft. Rope Ascent
10 x 5 Pull Ups
70# DB Carry - 100 Steps
3 x 15 GHD
5 Minutes Rowing, Total Distance Travelled: 1100m