If you're considering fasted morning cardio, a lot of experts recommend popping some BCAA's before and after each session to aid in preventing catabolism. Just thought I'd throw that in.
I've been away the past few days, and while I was staying active and exercising, it wasn't really formal training and not worth putting down in this journal. Anyhow, onto my next entry.
Wednesday, July 5th 2007
Sprints
40 yrds x 6
Front Squats
135 x 6 x 4
-I know that I used more weight...
Saturday, June 30th 2007
Max Effort Lower and Core
Back Squats
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
Pullthroughs
65 x 10
55 x 15
55 x 15
55 x 15
DB Shurgs with Timed Hold
70's x 12 + 35 sec hold
70's x 12 + 35 sec hold
70's x 12 + 40 sec hold
Weighted Decline Sit Ups with Russian Twist...
Thursday June 28th, 2007
Repetition Uper Body
Bench
95 x 36
95 x 18
95 x 16
Pull Ups
10
8
7
6
Standing Military Press
95 x 10
95 x 10
95 x 10
95 x 8
Conditioning
Harness Pulls (basically it's like a sled drag, but instead of pulling a sled there's a partner on the other end also wearing a...
Wednesday, June 27th 2007
Leg Training and Core
Sprints
20 Yrds x 3
30 Yrds x 3
40 Yrds x 1
-I'm still a little concerned about my hamstring because I still feel some discomfort, so after these I didn't any more at maximum effort.
Front Squats
135 x 8
135 x 8
155 x 6
155 x 5
Wrestlers Twist...
Tuesday, June 26th 2007
Conditioning
Rope Skipping
1 min intervals followed by 1 min rests
Completed 6 times
Running on a treadmill
3 min intervals follwed by 1 min rests
completed 3 times
Burpees
Completed 10 Full Burpees folowed by 1 - 1 1/2 min rests
Completed 5 times
Monday, June 25th 2007
Max Effort Upper Body
Bench
180 x 3
180 x 3
180 x 3
180 x 2
-I'll use this weight again next week
Incline DB Press
60's x 8
60's x 8
60's x 7
Barbell Row
180 x 5
180 x 5
180 x 5
180 x 4
Incline DB Rear Lateral Raises
20's x 12
20's x 12
20's x 12
Conditioning...
Saturday, June 23rd 2007
Max Effort Lower Body
Back Squats
3 Warm Up Sets
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
-Very easy, I'm going to pump it up to 205 for next weeks session.
Stiff Legged Deadlifts
155 x 10
155 x 10
155 x 10
155 x 10
-I backed off on these because I could still feel...
Thursday, June 21st 2007
Repitition Upper Body
Pushups
30
15
14
-This was a real eye opener, I'm disapointed with my performance here. I need to work on these
Standing OHP
95 x 8
95 x 6
95 x 6
65 x 12
Pull Ups
10
8
8
6
Biceps Triset
DB Reverse Curls--> Standard DB Curls--> Hammer Curls...
Wednesday, June 20th 2007
Lower Body Training
1 Legged Squats or "Pistols" (left leg only, all reps slightly assisted)
5
4
3
1 Leg Stiff Legged Deadlifts (left leg only)
BW + 25 x 15 x 3
Weight Decline Bench Sit Ups
25 x 15
25 x 15
25 x 15
Skipped rope for 5 mins
-My hamstring still...
Tuesday, June 19th 2007
Conditioning
Skipped rope for 7 1/2 minutes (1 min intervals, 30 sec rest) --> Rope a stationary bike for 10 mins --> Skipped rope for another 7 1/2 mins
Normally I would be running for conditioning, but my right hamstring is still tender from the sprints so letting it...
Monday, June 18th 2007
Upper Body and Sprints
Bench
2 Warm Up Sets
175 x 3
175 x 3
175 x 3
175 x 3
-This went up very easily, much easier than the 165 did last week.
Bent Over Row
165 x 8
175 x 5
175 x 5
175 x 5
A. Incline DB Press
55's x 12
55's x 10
55's x 10
B. Incline Rear Lateral...
Sunday, June 17th 2007
Conditioning
I did the same type of workout I performed last week on the 10th (Sand hill sprint then 10 burpees then 20 jumping jacks). I added an extra interval and completed 7. They felt a lot easier this time.
Saturday, June 16th 2007
Lower Body Training
Back Squats
3 Warm Up Sets
190 x 3
190 x 3
190 x 3
190 x 3
Stiff Legged Deadlifts
135 x 15
155 x 12
185 x 12
185 x 12