burn

Squats:
wu
225 x 3
275 x 3
315 x 3
365 x 3
385 x 3
405 x 3

Box squats:
385 x 16 (around number twelve I started talking to dead people)

Natural Glute Ham raises:
2 sets of five

Speed skater squats:
Bw x 10
+30 x 10
+30 x 10

standing Calf raises:
45 seconds per foot x 2

If I could throw up, I would'a.

Back in it

After nearly a week of horrible tendonitus and geral slothfulness, it was good to get back in for a full on session yesterday.

Benchpress:
WU
285 x 3
305 x 3
320 x 6 (When three just isn't enough!)

Floor Press:
275 x 10
275 x 8
295 x 6

pushups:
30
18ish

Incline DB flys:
arbitrary weight for 3 sets of 12

Tri pressdowns:
heavy bowflex weight for 3 sets of ten

Really pumpy workout. Everyone suffered accordingly.

Cheers!

Pain tolerance

This was the first day of a new three week squat program I'm throwing in to try and get everyone to learn to squat (and to build pain thresholds).

http://www.tmuscle.com/free_online_article/sports_body_training_performance/my_greatest_gains_ever_joe_defranco

Box Squats:
WU
315 x 5
335 x 5
365 x 5
385 x 5
405 x 5
350 x 15 (I actually lost my hearing for a little while after this)

Natural Glute Ham Raises:
BW x 5 for 2 sets (this is a great exercise)

Speed Skater squats:
BW x 10 each leg
+30 x 10 each leg for two sets

Standing sigle leg calf raises:
BW for 30 seconds each leg for two sets. The recipe called for 60 each, but it wasn't happening. I wanted to collapse and cry in the fetal position after thirty seconds. I'll shoot for 45 next week. This is a hellish workout for sure. Kind of fun to stumble around the next few hours with zero muscle coordination in the southern regions. I'll definately add this one to my keeper pile.

Fried-day

Mike and I partied Thursday night oldschool. Reminiscent of the days when he was going through his divorce. Shut it down at 1am with vodka and cranberry. Needless to say, there was an all day debate on Friday whether or not we would be working out. I won. again.

Bench:
WU
270 x 5
285 x 5
305 x 5

3 board press (fun incarnate):
275 x 10
295 x 10
315 x 10
325 x 10

dips:
3 sets to failure with 35lbs added

db flys: light
pressdowns: light/high rep

Nobody puked today. That's good I guess.

Del Fuego

Deadlift Day! Hooray!

Deads:
WU
380 x 5
405 x 5
430 x 5
(Mike and I are now doing the same weights on deads. It was kind of fun to see who could rip them up with the most style. (I won.))

Chin ups: 4 X 10 BW

DB rows: 4 x 15 light weight

Band pull thrus: 4 x 15 Average Band

weighted sit ups: 4 x 10 45lbs

Finished strong with a lot more sweat action. Mike got the deadlift flu and blew chunks. Blamed me for making him throw up post workout now for the second time.

Sweat Shop

Never have I sweated like I did yesterday. Manly session it was.
102 degrees
Humidity: 1000%
Wind: none


Overhead Press:
wu
5 x 195
5 x 205
5 x 220

Upright Row: 4 sets of 6

DB Military: 4 sets of 12

Rear Lateral: 4 sets of 8

DB Curls: 4 sets of 12

I laid down on the concrete and made sweat angels.

De-Loaded

Well, here we are at the last day of deload week. Glad to see it gone. Very uninspiring week, as weeks go. Monday's workout was a joke. Wed was a bigger joke and I spent all day Friday sitting in the oval office praying for the Rapture to begin immediately. Great way to spend my day off from work. So to make up for getting nothing done of Friday, I spent all day Saturday working in the yard. Saturday night we had the fam over for a pretty good fireworks show. I don't think it was a grandiose as last year, but great fun all the same. Rained all night last night and most of this morning. This is making for a very peaceful day to chill out. Finally, a day for nothing but chillin. I'm ready for the new cycle to start in the gym. I've put together a good plan that's going to suck the like out of everyone dumb enough to be involved. Should be some stronger people in the world when we're done. Cody, hope things are rocking in Cali. Please keep praying for Pops.

Cheers