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Monday 3/2/2009
Modified three bars of death. Because my wrist still lacks flexion, i couldn’t do the cleans-to-front squat but instead just did front squats.

10! reps of:
1.5x body weight of deadlift
1.0x BW of bench
.75x BW of clean to front squat
for time.
~19minutes
my gym only has one squat rack, so I had to do DB bench presses to have all three stations running concurrently.

3/3/2009:
40 minute jog (approx 4.5 mi)
10 min core work
Fran at 15,9,9 not 21,15,9. I did do pull ups though
~wasn’t checking the time, but i think around 4-5 minutes

3/4/09 – rest…. aka being lazy
3/5/09
51min eliptical @75% HR –as much as i hate the eliptical, at least i can read while on it
10 min core work
200 assorted pushups

3/6/09
Fran
DL 155 x 10, 185 x 10,8,8
Bench 155x 10,10
Lat raises @20 x 12,12

3/9/09
10 minutes of core work
CF 300-workout minus floor wipers
=12:04

3/11/09
10 min core work
3 bars of death, not timed b/c i didn’t have my watch.
35 minutes on the eliptical to waste time

3/12/09
minimal workout

3/13/09
15 rounds (2 min each)
15 squats at 65lbs
25 pushups
10 lat pulldowns @ 70lbs

After 10 rounds i started doing 10 dips instead of pushups

3/16/09
Ran 5 miles
Stretch

3/17/09
Ran 3 miles
10 min core work
15,12,9 fran
stretch

3/18/09
Yoga: 1 hr
40 mile bike ride

3/19/09
1 hr yoga
watched a lot of basketball

3/20/09
10 min core
25 x 135lb DL
4 x 5 reps squat @ 185,225,275,275
pull-ups: 8,6,6 – big weakness in my strength
Split leg jerks 3 x 8 reps @ 95,115,115
dips 3 x 15 reps
(still hope to do an hr of yoga, but i may not get to it)

3/21/09
30 miles on the bike
~can’t remember if I did anything else

3/22/09
1hr of yoga
5 min core work

3/23/09
1 hr yoga
20 miles on the bike
5 min core work
25 min no rest, light lifting
(I didn’t have shoes at the gym, so I couldn’t particularly work out)

3/24/09
1 hr yoga (last day of free week)
10 miles on bike
rest

3/25/09
1hr yoga
core work
5 rounds of:
Deadlift @ 185 x 6
DB Bench @ 150 x 6
lat pull down @ 80 x 8
~ 9 minutes

3/26/09
~8 min core
thrusters @ 90 x 15,12
Front Squat @ 135 x 10,10,10
lat raises
(I feel like I did something else; but i can’t remember)
1hr yoga

3/28/09
biked 40 miles

3/29/09
played soccer for 90 minutes

3/30/09
1 hr yoga
20 miles on bike
1 hr boxing class
~I’m exhausted right now; i’m gonna do some strength work and core work tomorrow and then stretch out

3/31/09
5 min core work
5 rounds of
DL @ 225lb x 6,5,5 ; 135lb x 20,15
50 pushups, bench 55, 65, 65 # DB
3 rounds of:
12 dips
12,10,8 seated row @ 80lb
~I hope I sleep well tonight. I haven’t in a while.

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