ShapeFit.com

8/9
Afternoon
Cuban Press: 45x8 45x8 45x8
L-Raise: 8x8
45 degree: 5x8 5x8
Low Band Extension: 8 8

Pallof Press 30x8 30x8 30x8
Pikes: 20 20 20
Reverse LR: 20 20 20
Slams: 10 10 10
Plank Band Knee Ins: 2 per 2 per 2 per

8/9
Morning Weight: 176.4
Caloric/Carb Intake: High (100/285/240)

Power Clean: 115x3 135x3 145x3 155x3 165x3 175x3
Front Squat: 135x3 155x3 175x3 185x3 195x3 205x3
RDL: 185x5 205x5 225x5 225x5 225x5
Lunges: 135x6 135x6 135x6 135x6
GB: 135x8 145x8 155x8

7/31 Weight: 180.2... Calorie/Carb Intake: Moderate (100/235/240) Ran out of fish oil O_O, which just means I'll have to find 10g more of healthy fatty acids in foods, no biggie. Upper Body Lift (morning) Incline DB Bench: 60x5 65x5 70x5 75x5 80x5 Pullups: 5 5 4.5 (didn't touch chest on last) 5 5 DB...

So, after a week up at girlfriend's helping out while her wisdom teeth were coming out: 7/30 Weight: 179.5 Calorie/Carb Intake: High Lower Lift: Front Squat: 135x3 155x3 175x3 185x3 195x3 205x3 215x3 RDL: 185x5 205x5 215x5 225x5 235x5 DB Lunges: 55x6 60x6 65x6 70x6 Back Extension: 45x8 45x8 45x8 (ha...

7/20 Weight: 177.6 Calorie/Carb Intake: Moderate (100/235/240) Upper Lift: BB Bench: 135x3 155x3 165x3 175x3 185x3 195x3 205x3 Cable Row: 160x5 175x5 175x5 160x5 160x5 DB Military Press: 50x6 55x6 60x6 65x6 Chin Ups: 8 8 8 Tricep Pressdown: 80x8 90x8 80x8 X-Row: 20x8 20x8 20x8 10 Hill Sprints All in...

Haha, yeah last week was a little higher rep to give body a break from heavy lifting but that would be simply masochistic... Lesplease: What I did was 3 sets of 100 lb for 12 reps. notation in this blog is kind of weird, but what I'm doing is putting every set in individually, so when I'm ramping up...

Les: It's 12 reps at 100 lbs for this exercise: http://www.youtube.com/watch?v=S9srrE2-oM4&feature=related" onclick="window.open(this.href);return false; (about :23 on) Probably the most awkward looking lift I do, but really does a good job hitting the hamstrings/lower back for me. 7/1...

7/16

Weight: 178.0 :-/
Calorie intake/carb intake: High (100/285/240)

Deadlifts: Warmup 275x8 275x8 275x8

Leg Press (60 degree): +380x12 +380x12 +380x12

Back Extensions: 25x12 35x12 45x12

Pull-Throughs: 100x12 100x12 100x12

10 Hill Sprints

Stretch

Weight: 178.2 Calorie/Carb Intake: Low. Began as a high day since I was supposed to work legs, but I slashed it after not having time. Leg tomorrow though Beautiful day today...so naturally the pool I cleaned was vandalized via a shattered glass table in the middle of it. So instead of being able to...

Morning Weight: 179.0
Caloric/Carb Intake: Low (100g fat/185g carb/240g protein)

Footwork Drills: Dot Drill for speed/Dot Drill over barrier

Box Jumps: 5 5 5 5 5
Depth Jumps: 3 3 3 3 3
Ski Jumps: 5 5 5 5 5 (per side)
Slams: 12x8 12x8 12x8

Stretch/Foam Roll

Still raining...

Morning Weight: 179.6 Caloric/Carb Intake: Moderate (100g fat/235g carb/240g protein) DB Bench: 60x12 65x12 65x12 DB Row: 60x12 65x12 65x12 DB Military Press: 40x12 40x12 40x12 Wide Grip Lat Pulldown: 120x12 120x12 120x11 X-Row: 15x12 15x12 15x12 Pushups: 15 15 15 [u]Shoulder Pre/Rehab[/u] Cuban Pre...

Thanks! I iced it, stretched, and foam rolled and it felt a lot better. Here's to hoping it's better for tomorrow for hill sprints!

Squat: 225x12 225x10 225x8
RDL: 185x12 185x12 185x12

Pulled something, workout had to stop.

I definitely see what you're saying. I actually prefer splitting Squats and full deadlifts into two different sessions. I just like to do the RDL's after squats since I figure squats hit quads and the posterior chain to varying degrees and RDL's tend to just focus on the back. I think what I'm going...

Today I just did some stretching, prehab, and foam rolling. Tomorrow I'm headed to the beach so Monday will be next entry.