Training for Monday-Wednesday, March 23rd.

Monday 03/21 - Upper Body.

Ugh...man, I am achy today. I'm not sure if this is from dieting all month or being sick all of last week. I'm still not 100%, but I just hate being lazy or making excuses.

Chins: 60 x 4, 4, 65 x 4, 4, 70 x 4, 75 x 4 - No Fat Gripz today. Just regular Chins.

Yates Row: 255 x 12 + 3, 3, 3, 3, 3

High Incline Smith Machine Presses: 185 x 15 + 3, 3, 4, 4, 5

Incline Machine Press: 220 x 10 + 3, 3, 3, 3, 3

Incline Side Raises: 37.5 x 15 + 4, 4, 4, 4, 5

Incline Rear Raises: 30 x 16 + 4, 4, 4, 4, 5

Hammer Dumbbell Curls (Tyler Grips): 50 x 12 + 3, 3, 4, 4, 4

Tricep Pressdown (Fat Gripz): 150 x 18 + 4, 5, 6, 6, 7

After work, yet another 15 minutes on the recumbent bike.

Tuesday 03/22 - Squats and Sprints.

Weighed in at 194.4 this morning. Today I'm doing another Pulse Fast, so this should be interesting.

Just did a little bit of foam rolling before work. I also started the Waterbury Challenge today. You can read about it here.

http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge

This should be pretty easy for the first 30 days. It's mainly just something extra to throw into the mix. Before work I did:

10 chins

10 reverse lunges (per leg)

10 pushups

10 one-legged calf raises - the workout didn't call for this, but I hate my calves

PM - Legs

Front Box Squats: 275 x 2, 2, 2, 2, 2, 2 - I just didn't have it today. From this point on, I considered today a back-off day.

Front Box Squats (Myo Reps): 185 x 11 + 3, 3, 4, 4, 4

Hip Thrust: 275 x 13 + 4, 3, 3, 4, 4

One Leg Press w/mini bands: 140 x 10, 10, 10, 6, 6, 6, 6, 5

One Leg Calf Raise w/mini bands: 140 x 10, 8, 5, 5, 5, 5, 5

Cable Pull Through: 150 x 10 + 5, 4, 4, 4, 5

Cybex Calf Raise: 270 x 8 + 4, 3, 3, 4, 5

Weak sauce! The diet's over soon, so I can finally eat more carbs.

After work was sprinting time. Despite my fatigue, I actually felt pretty good during sprints. Perhaps all the leg and Prowler work carried over.

10 x 40 meter sprints followed by some stretching.

Wednesday 03/23 - Off, but some notes.

Today, I was pretty happy. I weighed in at 191 flat this morning and then I took a certification test for work that I've been stressing about for a few months now. Fortunately, I passed the test and I can say it was clearly affecting my mood as I was instantly in a good mood the rest of the day. Went out after work, had a drink and caught a movie.

After the movie, did the Waterbury Challenge:

11 Chins

11 Reverse Lunges

11 Pushups

11 One legged calf raises

Fun stuff!