Wednesday, March 23, 2011

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.


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!

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