March 22, 2010

The beginning of my training for the 2010 USAPL Raw national championships to be held in Denver Colorado July 16- 18.

My body weight is at 230 with clothes & shoes.

Injuries:

Right shoulder still not 100%, 85% maybe. Still getting treatment 2 x per week.

The rest of me feels pretty good, Just got over the hip thing.

No weight training today. Cardio 3mph 30 mins.

March 23, 2010

Training session 330pm

Walk 3.0mph, 8 mins

Light day.

Squat:  520x1, 530x1, deadlift 585x1 last Tuesday.

During workout 32 oz water

Squats  belt only 135x8x8x8, 225x5x5, 315x5x5x10

Deadlifts off a 2inch platform with chuck taylors

135x5, 225x5, 315x3, 405x2, 455x2, 495x1x2

Dumbbell rows 90x8, 150x3+1x2+2x2+2

Closegrip cable rows 210x10, 230x10x10

Db shrugs 130x15, 150x12

Crunches 50,50

Cardio 4.0mph, 18 mins

March 24, 2010

15min. cardio at 2.5mph

March 25, 2010

6.5 mins at 3.0 mph warmup

Incline db presses 30x20, 40x20, 50x20, 60x15, 70x15

Pulldowns narrow grip 100x20x20, 130x20, 160x15, 190x15

Crunches 45lbsx30x30x30x30

Leg raises 15,15,15,15,

Pushdowns 120x15x15, 160x15, 180x15x15

Reverse cable curls 120x12x12x12

Rope face pulls 120x12x12x12

Side laterals 40x8x8x8

Treadmill 4.2 mph 20 mins

March 26, 2010

Body weight 228 w/clothes

March 27, 2010

Treadmill 3.0mph 8 mins

Squats 135x8x8x8x8x8x8

Calves leg press 580x15x15x12

Reverse hypers 70x12x12x12, paused at top and bottom

Adductor 110x12x12

Abductor 110x12x12

Crunch 30,30,30

Low energy, lower back and knees sore over worked

March 28, 2010

Treadmill 3.0mph 8 mins

Bar inclines 45x15x15, 95x15x15, 145x8x8, 185x6, 205x6, 225x3

Hammer strength shoulder press 90x12x12, 180x6, 230x6x6x6

Db laying extensions 30x10, 40x8, 50x8x8

Db curls 30x8, 40x8, 50x6x6

Rope extensions 110x12x12x12

Cable curls 110x12x12x12

Rope face pulls 110x12x12x12

Treadmill 4.0mph 16 mins

March 29, 2010

Body weight 228.5 with clothes shoes

Treadmill 3.0mph 15 mins

March 30, 2010

Treadmill 3.0mph 6.5 mins.

Squats 135x8x8x8, 225x5, 315x5, 405x3x3x3

Deadlifts off forza platform, 1 ½ inch high with 80lb band

135x3, 225x3, 325x2, 415x2, 455x2, 485x1x1x1

Dumbbell rows 150x4+1x4+1x3+2

Pull-ups bwx10x10

DB Shrugs 120x20, 130x15

DB uprights 50x8

Reverse hypers 100x10x10x10 pause at the top

Abs crunches 95x30, 115x20, 135x20x20, 115x20

Treadmill 4.0 mph 4.0 incline 16 minutes

Bike 10 minutes