My Training Journal

[LeanMeanHockeyMachine]

Friday, June 15th 2007

Repetition Upper Body

Bench
95 x 35
95 x 20
95 x 16

A.Standing Military Press
95 x 8
95 x 8
95 x 7
95 x 6

B.Pull Ups
12
8
8
6

(A & B are a superset)

Biceps Triset
DB Reverse Curls--> Standard DB Curls--> Hammer Curls
-Did as many reps as possible for one exercise before moving onto the next.
-Completed two sets.

Tate Press
25's x 12
25's x 10
25's x 8

Conditioning

Skipped rope for 10 minutes following the weights. Completed five 1 minute intervals of intense skipping followed by 1 minute of rest.

 

[LeanMeanHockeyMachine]

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

 

[LeanMeanHockeyMachine]

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.

 

[LeanMeanHockeyMachine]

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 Raises
20's x 10
20's x 10
20's x 10

(A & B are a superset)

Sprints
10 Yrds x 3
20 Yrds x 3
40 Yrds x 2

-Pulled up lame on the last 40 yrd run, I think I may have pulled my right hamstring, cause it's pretty sore now. Afterwards, I took an Epson Salt bath and have been icing it to help with recovery, but I may have to take it easy and skip my wednesday leg workout and find some alternatives to running for conditioning.

 

[LeanMeanHockeyMachine]

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 heal is first priority.

 

[LeanMeanHockeyMachine]

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 doesn't feel ready, so I only trained the left leg which is much weaker than my right leg anyways.

 

[LeanMeanHockeyMachine]

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
-Did as many reps as possible for one exercise before moving onto the next.
-Completed three sets, one with 25 lbs, 20 lbs and 15 lbs.

Prone Trap Raises
10's x 15
10's x 12
10's x 12

Tate Press
25 x 12
25 x 11
25 x 9

Pretty bad workout, I felt like crap today. This is probably to due not eating enough and not drinking enough water, my sleeping paterns have been off as well, I'll need to fix those.

 

[LeanMeanHockeyMachine]

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 some very minor discomfort in the hamstring I pulled on tuesday, but it was barely noticeable and nothing serious; I made it through these two lifts without issue.

DB Shurgs followed by timed hold
70's x 12 + 30 sec hold
70's x 12 + 30 sec hold
70's x 12 + 20 sec hold

Ab Roller (with knees on ground)
10
10
9

-Holy crap are these ever tough! I first tried to do them from my feet and nearly face planted. They feel really good though, so I'm going to keep doing to keep them and hopefully build up to doing them from the feet.

 

[LeanMeanHockeyMachine]

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

Complex

70 Lbs Sand Bag Clean and Press for ten reps --> 30 6Lbs Sledgehammer Swings (downwards onto a tire) --> Rope skipping (100 foot contacts using various drills like double unders, high knee running etc.)

Repeated this complex 6 times. Holy crap was I dead afterwards...

 

[LeanMeanHockeyMachine]

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