Monday

Upper Pull/ Conditioning..Lower Push/ Power

Assisted pull-ups with black band - 25, 25, 20 superset with:

Squats 185X3, 205X3, 205X3, 205X3, 205x3

did sets of 15 ball crunches between every superset

Bent over db rows 15'sX25 3 sets superset with:
overhead db lunges 15'sX10 per leg 3 sets

15 per side oblique ball crunches in between every set

standing cable row w/rope 60X25, 70X25 for 2 sets superset with:
hip/thigh ext 3 sets 12

15 reverse crunches between sets

Hammer curls 30X6 3 sets

Ez bar curls big bar plus 40X6, 6, 5

whew! biceps were sore from saturday still!!!!!! lol

but all in all it was a good workout :)

Saturday Event Training

Warmed up flipping the medium tire. Worked on flipping the big tire, got it up and over a few times...oof. Hoping weekly attempts will get stronger and faster.




240lbs stone is the smallest Mike has...so..my first ever attempt..lol. I moved it a little...going to get tacky and see how much of a difference that makes before deciding if I should get molds and make some smaller stones to work up to the 240.



I just watched an amazing video of Kristyn picking up a 250lb stone. wow. she makes the 185 pick and load look easy, too..

Thursday's workout

Worked out with jackie today :) her goal is to get stronger for powerlifting competitions.

Thursday's workout was upper body push/explosive power and lower body pull/strength.

We did it all wrong, according to mike, lol.... oh well, at least we did it! My previous days like this were superset upper/lower, with not a lot of rest..s that's what we did...guess we weren't supposed to..oops

superset 1: Incline db press 5X3/ RDL's 4X8

superset 2: Closegrip bench (2 boards) 5X3 / hip ext w band 4X8

superset 3: bentover cable flyes 5X5 / leg curl 4X8

increased the weights each set..not a bad workout..looking forward to event stuff on saturday! :)

Chicken Fingers

Cut Up boneless skinless chicken breasts into strips.

Preheat oven to 400 degrees, spray a baking sheet with Pam.

In a gallon size plastic bag, mix together:

1/2c chickpea flour
2 tbsp secret spice blend (http://www.facebook.com/note.php?created&¬e_id=155042727839468&id=259189504101#!/note.php?note_id=155042727839468)
dash of Prudhomme's poultry magic (http://www.amazon.com/Prudhommes-Magic-Seasoning-Blends-24-Ounce/dp/B0000CDBRA)
dash cayenne pepper

Shake chicken pieces in seasoning bag to coat, place on sprayed sheet, spray top with light coating pam. Bake 15 minutes.

Yummy.

Brief workout...and food!

Still nursing my foot (pulled something pulling DJ's truck on Saturday)..but its is a lot better today.. I fit in a half hour workout between clients today...

Warmed up and did clean and press with the axle (clean every rep) 120lbs for 10-12..I always lose count when I am by myself, then I just pressed 135 as many times as I could from the rack.

Eating was good today, though I find I am hungrier lately.. taking full advantage of Mike saying not to be ketogenic...

5:30am 1 peach (omg ripe peach), 1 plum
1 1/2 scoops chocolate whey in cold coffee w splenda and tbsp Udo's perfect oil.

8:15 sugar snap peas and hummus

10:30 salad ( bib lettuce, red lettuce, a little bleu cheese, some dried cherries, almonds slivers, balsamic vinaigrette)
chicken, green beans and peanut butter

2pm-ish..ice cream drumstick (umm, ok, maybe not on the plan..)oh..and lets be honest..small handfull tortilla chips. Hungry but being lazy.

6pm baked chicken strips (in chickpea flour/spice mix coating ,mmmmm)
artichoke, dill sauce
small yukon gold potato, smart balance, lowfat sour cream

I am a little overboard on the fats today but most were good fats... if I am hungry again before bed I will have some eggs.

Throughout the day I had a gallon of water (half crystal lite).

Energy levels pretty good this morning but drained by the end of the day. more mental/stress fatigue than anything. Hopefully some situations get resolved soon...

blog slacker..lol

I have been a little demotivated lately, for a lot of non-gym related issues and some gym-related issues..anyhow.. I have been working out, sporadically. this week I did some kickboxing, some running, on Thursday I did this workout :

http://www.bodybuilding.com/fun/randy-couture-expendables.htm

and today I got to work event stuff with DJ Guereca and Matt...

We Yoke walked first. warm up with just the yoke (120lbs)X100 feet and back, then yoke plus 100 for 100' and back (for some reason I got to go both directions, whereas the guys walked it down and the other walked it back.hmm. well, except the last walk I did, I only went 100" with it). Then I did yoke plus 180 for 100' and back.then yoke plus 280 for 100' and back. final walk was yoke plus 320 for 100'.

Farmers walk - can I say HOW HAPPY i am this is not in the nationals events? lol I did handles, then handles plus 25's on each end, then handles plus 45's on each end, which sucked and I dropped it once and then a plate flew off and I tanked it onto my left knee, and then the guys said, get up, keep going, so I did and I finished the 100 feet. (With the previous weights I made it down and back).

After that we hooked up the harness and pulled DJ’s truck 100 feet and pushed it back. Whew!
I was hungry and hoped we were finished, but they had a better idea…so we put everything away from outside and went inside to do a simulation of powerstairs. I did two passes, 2 steps forward and 2 returning, with 200 pounds and on the last pass I FIGURED it out. Lol. Easy peasy now.
Done now, right? No… DJ wanted to do log press. I can’t press the log yet, so I did clean and press with the axle for reps. I went a little too light, so I did about 10 with the axle plus yellow bumpers plus 5”s on each side. Next week I will push it harder. Event weight is 160. I think I can get it. I am actually happy that it is clean every rep because I am stronger when I pull off the ground and press rather than clean once and press for reps.

All in all a good workout and I am getting geared up to really focus on good workouts, good recovery, good nutrition from now until November!