Thursday: 6/20/13, Strength, Upper

I) Training:

1) Bench Press:
- 1 x 20 x bar
-1 x 5 x 135, 155
- 4 x 5 x 185

2) Tampon Press:
- 1 x 10 x 185

3) Military Press:
- 5,3,2,2 x 135

4) Shoulder Circuit: 3 rounds
- 20 x plate raises @ 35#
- 20 x bent over lat raises @ 10# dbs

5) Arm Circuit: 5 rounds
- Bicep x 10
- Tricep x 10

6) Prehab/Rehab work

II) Nutrition:
- Good. 

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 208#
- Body: really sore throat. I think it is allergies but not sure.  Body is achy as well. 

IV) Notes:
- Went really hard these past 2 days. Friday is a rest day and then back at it Saturday depending on how my throat feels. I took quite a bit of D3 and tried to get some sleep. 

Thursday: 6/13/13, Strength, Upper Body

I) Training:
- Cycle 2, Week 1 (10 x working sets)

1) Bench Press:
- 1 x 6 x 135
- 1 x 6 x 155
- 4 x 6 x 185

2) Decline DB Bench Press:
- 2 x 20 x 40# dbs
- 1 x 12 x 40# dbs
- 1 x 15 x 30# dbs

3) Shoulder Circuit: 3 rounds
- Standing Lat raises x 15
- Band Fly's (AMRAP w/ mini bands while partner does lat raises)

4) Arm Circuit: 5 rounds
- Bicep Curls x 10
- Tricep Pull downs x 10

5) Rehab/Prehab work with bands

II) Nutrition:
- minimal but solid.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 210#
- Body: Shoulders are a bit sore.

IV) Notes:
- Had to move at a pretty fast pace to get this in in 45 minutes. Strength is slowly coming up. A lot has to do with the increase in bodyweight. 

Thursday: 5/30/13, Strength

I) Training:

Mtn Dog Push
1) Warm up:
- Handcuffs
- band shoulder dislocates
- brief shoulder mobility

2) Bench press:
- 1 x 8 x 135
- 1 x 10 x 185 (top set)
- 1 x 14 x 135 (back off set)

3) Seated press:
- 1 x 10 x 45#
- 2 x 5 x 95#

4) Rack press:
- 2 x 5 x 95#
- 1 x 3 x 95#
- 1 x 10 x 45#

5) Skull crushers:
- 3 x 12 x 25# dbs

6) Delt flys:
- 1 x 30 x 15# dbs
- 1 x 30 x 20# dbs
- 3 x 30 x 35# dbs

7) Face pulls:
- 1 x 100 w/ mini bands

8) Team front raises:
- 5 rounds:
- 10 x 45# plate
- rest in oh position while parter goes

9.) Walk:
- 3 miles at easy pace

II) Nutrition:
- Hydration: 3/4 gallon
- Protein: >280
- Carbs: approx 140g
- Supp: 5k mg of fish oil, 2k IU D3, zmc, fiber

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: tired, better after some carbs from oatmeal mid morning.

IV) Notes:
- pretty solid day. My pressing is still a weak point which will continue to be addressed. I am starting to really enjoy the assistance work. It has helped my joints and tendons feel good. I am really starting to thicken out from increased food intake.

Thursday: 5/23/13, Strength

Training:

Warm up:
J/m
Shoulder pull aparts
Shoulder dislocates
Shoulder complex

Workout:
Bench press:
2 x warm up sets
8 x 185 (top set)

Incline press:
10 x 95
3 x 10 x 115

5 rounds:
15 x lat raises
AMRAP band shoulder flys (22-25 reps)

Tricep push downs w/ mini bands:
1 x 100, 25

Push press:
8 x 20/10 x 15# dbs

Comments:
Body: sore
Hydration: 1 gallon
Protein: >200g
Weight: 207 upon waking
Notes: Shoulder acted up on incline presses. I will probably stay away from these in the future. Quads are really sore from DOMS from leg day but also from the push presses.

Friday: 5/17/13, Strength

1.) Sleep:
- Wake: 6:00am (7.5 hours)
- Bed: 11:00 PM

2.) Quiet/Personal time:
- Devotion, journal, bible reading

3.) Work/Volunteer:
- Work: 7:00-3:30pm (8.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: 230g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#

5.) Training:
1) Bench press:
- 1 x 5 x 95#, 135#
- 3 x 5 x 185

2) Incline bench:
- 1 x 15 x 95#
- 1 x 20 x 95#,
- 1 x max x 95# (16 reps)

3) 2 board press:
- 1 x 8 x 145#
- 1 x max x 145# (12 reps)

4) 5 rounds:
- 15 x Lat raises @ 15# dbs
- AMRAP mini band reverse flys
- (done with partner)

5) Banded tricep push downs
- 100 x 2 mini bands
- (Get 100 in as few sets as possible)

6) Plate raises
- 100 x 45#
- (done with partner, one max reps, one rests)

Notes:
Intensity is there, strength is not. Training partner is a horse, I have lots of work to do. I enjoy the high rep assistance work.