Wednesday

Cardio: 1 lap chain, 1 lap prowler with a plate on each side. 20 minutes on incline treadmill
Reverse band squats: 2 sets of 2 at 415, 1 set of 2 at 505 just a little warm up/ speed squat
Deads off 2 or 3" box: 315 X 2, 405 X 2, 505 X 2, 605 X 1 (sucked) 515 X 2 sets of 5
Stiff leg deads with db's: 85 X 8, 105 X 8, 130 X 8

I hear there is a new heavy metal powerlifting band coming out called Tollhouse killers......
There first album will look something like this....
1. Scar tissue Ripping
2. No Respect for The Weak
3. Get it Get it Get it
4. Can't tie my shoes
5. My foam roller has a flat spot

More to come later......

1000 carb day and my cheat meal......s

Sunday was the first time I was going to try to get a 1000 g of good carbs in. Fortunately I learned a lot from marcs first 1000 carb days, so I just blended most of my carbs to eat. The plan was 100 grams every 2 hours or so.

#1: 2 large apples (not the best carbs, but it was 6 A.M and didn't like the thought of an oatmeal shake
# 2: 2 cups of oatmeal blended in water
#3: 1 cup oatmeal, 1/2 carb force blended
# 4: 1 cup oatmeal 1/2 carb force blended
# 5: 2 cups kashi cereal dry
# 6. 1 large sweet potatoe, 1/2 carb force blended
# 7: 3 rolls of sushi and 1/2 cup rice, 3 or 4 oz of sesame chicken, 1 new castle beer
# 8: Nestle tollhouse time! 1 butter finger brownie, 7 layer brownie, double doozie choc chip cookie
# 9. blackened chicken Alfredo (3 or 4 oz chicken) and 2 cups pasta, 1 double serve red stripe

It wasn't as hard to get the good carbs in as I thought. I was surprisingly hungry most of the day. The cheat meal was not all that bad, but it took a turn for the worst when the tollhouse idea popped into my head. It is all good......

Happy 4th and 5th of july

Squats on box with cambered bar: 145 X 2 sets of 8, 235 X 2 sets of 8, added the blue bands over the plates from here on out. 235 X 3, 325 X 3, X 5, 415 X 3, X 5. I put briefs on for the 4 plates. I used berry's old briefs that he doubted I would fit into.
Deads: worked up to 4 or 5 sets of 2 with 405.
Hanging leg high raise: 3 sets of 5.
Cardio: 1 lap with chain, 2 laps with 2 plate, 2 laps fast walking. Took a slow paced 40 minutes.

Happy 4th of July to everyone. I am going to have a happy 5th of July because it is a 1000 carb day with a small cheat meal to top the night off!

Thursday sort of workout....

Bench: 135 X 3 sets of 8, 155 X 8, 185 X 3 or 4 sets of 5. Not quite speed work, but its the heaviest i have taken a full bench to the chest since I hurt my pec.
KB stability ball press: 20 Kilo X 3 set of 25
Spud Inc jump Ring Pull Ups: 4 sets of 5
Bent over row: 225 X 8, 315 X 2 sets of 8
Lying KB extension: 1 set of 15

I didn't really accomplish anything today, but i was there.

I was daydreaming of my next cheat meal the other day while I was running the rack for mac squatting. I think we were having a conversation and out of nowhere i said something like...." I am going to eat so much sushi" in a longingly voice. I think it made him uncomfortable to hear me talk about sushi as " a sexual object" (so he said). Cheat meals are something to look forward to with great anticipation.

Wednesday

Speed squats on box: 235 X 2 sets of 8, 315 X 3 sets of 3
Conv Rack Pulls: 4 sets of 8 with 315
Sumo Rack Pulls: 3 sets of 8
Leg press: 3 or 4 sets of 10-15 kinda heavy
Stiff Leg DB deads: 60 X 10, 70 X 10, 80 X 10
Oblique Crunch 106 X 12 for 2 sets.

Tuesday Cardio: 3 laps with the sled in just under 43 minutes.

Saturday and Monday

The hamstring felt a little better today so I went a little heavier.
Cambered bar with blue band over it. 145 X 2 sets of 5, 195 X 2 sets of 5, 235 X 5, 285 X 2 sets of 5, 325 X 2 sets of 5. Nothing felt good, but my leg didn't fall off so its all good.
Spud Inc hanging ab strap leg raise: 3 sets of 10
Stiff leg deads with DB's: 45 or 50's for 3 sets of 12

Cardio: 6 laps with 1.5 plates and 2 more with 1 plate (took about 50 min)

Monday:
Floor Press: 135 X 3 sets of 12, 185 X 2 sets of 12, 225 X 3 sets of 10, 275 X 2 sets of 6
DB Press: 45 X 20, 55 X 15, 65 X 15
Roling Triceps ext: 45 X 3 sets of 20
Green Band Single arm pushdown: 1 set of 12 each arm

Cardio: 2 laps with the chain.

A guy in the gym walked in and said " hey man your look'en good.....you actually have some shape to you now...." I love backhanded compliments as much as the next person.

-10 more to go.....I think

Thursday

Benched a little today for the first time since i hurt my pec. 135 X 4 sets of 10
Floor Press with DB: 75 X 15, 85 X 12, 95 X 12
KB Clean and press ladder: using 16, 20, 24, 28, 32 KG for one set of 3 and one set of 5 each arm
Snatch ladder: 16, 20, 24, 32, 40 X 1 set of 3 each arm
Low row Machine (3 plates) superset with wide lat pulldowns 220 lbs) 3 rounds of 8 reps each
Single arm band pushdown: drop set going from green to purple to monster mini's all for 8 reps.