Friday, July 26, 2013

Workout
11AM

Power Clean 5x3
185x2x2x2, 155x5x5

Conditioning

"GFY" Tabata

Deadlift @225

Good workout but the power cleans were terrible but I still felt strong just crappy form. GFY was an ass-kicker.

Thursday, October 4, 2012

Workout
9:30AM


Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
45x5, 115x4, 135x3, 155x3x5
                 Floor Press 3 x 5 (begin around 75-80% of  your Bench Press 1rm)
45x5, 115x4, 135x3, 165x5, 145x2x5
Conditioning:  Tabata Mash Up:
- Air Squats
- Push Presses (75#)

Sleep
12AM-8AM (8 hours, restless)

Friday, July 20, 2012

Workout
9:30AM


Strength: Power Clean 5x3
45x3, 95x3, 115x3, 130x5x3

Conditioning: Tabata:
- Tabata Wall Ball
Rest 1 minute
- Tabata Kettlebell Swing

Sleep
2:30AM-9AM (6.5 hours)
11AM-12PM (1 hour)

Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM chicken sausage, pasta, salmon
3PM tuna sandwich
5PM 4 hardboiled eggs, greek yogurt
7PM 10 chicken wings

Friday, February 17, 2012

Still feel like crap today but couldn't take sitting around the house waiting to get better.

Workout
3:30PM

Warmup
500M Row
10 KB swings @ 35lbs.
burgener warmup
10 squats  @ 45lbs, 135lbs

Workout
Barbell Back Squat
155x5, 185x5, 195x5, 205x3, 205x3, 205x3

Deadlift
135x5, 185x5, 205x5, 225x5, 265x3, 265x3, 265x1


Conditioning
Tabata Rowing

Sleep
11PM-6:30AM (7.5 hours)
1:30PM-2:30PM (1 hour)

Nutrition
8AM BCAAs, 3 eggs, tomatoes, peppers
11AM 1/4 chicken breast, mixed greens, 2 pickle slices
12:45PM string cheese, sweet potato fries
1PM 1 granola bar
2:45PM 3 hardboiled eggs, a few sweet potato fries
3:30PM BCAAs
4:30PM Post workout shake
6PM lean ground beef, pepper, mixed greens, lentils
8PM ground turkey with peppers

Tuesday, February 7, 2012

9:30AM

Warmup
500m Row

2 rounds of:
5 reverse back extenstions
5 pushups
5 burpees
Samson stretch

Strength
Barbell Row

95x5, 125x5, 135x5, 155x5, 155x5

Conditioning
Tabata (20 seconds all-out, 10 seconds rest. For four minutes each):

Row-minimum 7 cal
Kettlebell swings-53#, minimum 7
Pushups-minimum 7

Sleep
12AM-7:30AM (7.5 hours)
12PM-1PM (1 hour)

Nutrition
8AM 3 eggs and spinach
9AM Whey Protein and Glutamine
10:30AM Post Workout Shake, handful of blueberries
2:20PM Turkey soup

3PM Apple with peanut butter
6PM Two lettuce wrap burgers with avocado, pickles, and onions. And olive oil sauteed spinach, carrots, and onions
7PM Cottage cheese