New Max 130!  Attempted 145 and made it 3/4 the way.  Got to work on lats!

Track:  800 warm, 16x100m all out, 800 cool, stretch

Lift:

• Bench:  1x6x46, 1x3x85, 1x3x105, 1x1x130, 1x1x145 (attempt), 1x9x95 (till fatigue)
• DB Incline:  3x8x35
• Tricep pushdown:  3x15x90
• DB Row:  3x10x35
• Shoulders:  4 exercises - 3x10x8
• Abs:  rotate 5x30sec. each - scissors, toe touch, plank

Conventional Deads today - 40%!  Fast and Reset each one!  Felt awesome!!!

5:30 AM:

• Track Sprints
• dynamic warmup
• half mile jog with 3 warm up striders 
• 8x200 m 
• half mile cool down

PM:

• Front Squat:  5x6x70
• Dead:  6x5x105  fast and reset
• Ham Curl:  5x6x55
• Han Clean:  6x5x70
• Low Back - Hyper:  3x15
• Conditioning:  5 sets of 60 secs - rotate: #25 Swing, #20 Yoke, #20 Front squat
• Abs:  4 sets x 30 sec. - rotate:  plank, side plank, suitcase

Monday:

AM:

• Track:  12x200m

PM:

• Bench:  1x5x45, 1x5x65, 1x5x85x 5x5x95  (85%)
• Press Assist:  DB:  1x3x35, 2x7x30  (should’ve started with 30#)
• Tricep Push down on Fat Bar:  3x15x25
• Floor Row:  1x12x45, 1x7x70, 1x10x60  (again wrong on the weight)
• Shoulder:  4x10x8  four exercises
• Upper Conditioning:  5x60sec.  ropes, burpees, inverse trx, DB Shrug 20#
• Abs:  5x30sec rotate:  toe touch, heel raise, swims

Tuesday

AM:

• Spin 60 minutes

Wednesday

AM:

• Roll and Gentle Yoga for 45 minutes

PM:

• Squat:  up to 5x5x135  (remember to do it fast)
• SUMO (fast):  5x5x135
• GHR:  5x10x10
• Conditioning:  5x60 sec.  Prowler, KB Swing, Bosu Ball Squat, Kossacks
• Reverse Hyper:  decline 3x15x90
• Abs:  5x30 sec. rotate:  T-Twist, Bike, Superman

Thursday

AM:

• Spin

Friday

AM:

• 10 x rotate:  jumprope for 2 minute, 10 burpees, 8 KB Windmills each side

PM:

• Bench:  1x10x45, 10x6x55 (pause and fast)
• *****Push Press:  1x6x55, 5x6x90  Last time 3 sets.  Today 5 sets.  (YAHOO!!!!!!)  Hit my nose, though!  Ouch and collar bone all red and little bruised.  The price of increasing weight!!!  Next time I’ll wear a sweatshirt.
• Tricep DB Overhead:  3x10x15 single each arm then 3x20x15 both arms
• Pull down lat. Move:  1x15x70, 3x10x80
• Assisted Pull Up:  5x6x30
• Lat SH and Rear Delt superset:  3x15x8
• Upper Conditioning 5x60 sec. Rotate:  2KB #10 Snatch, KB #25 Swing, 2KB #10 High Pull, KB 25# Yoke
• Abs:  5x30 sec. Rotate:  Toe Touch, Heel Raise, Swims

Exhausted tonight from this workout…it’s a good thing!

Friday:

AM

• 20x100 m.  Was very sore from that dead workout the other day.  Posterior body sore from rhomboids to gluts.  Not Low Back or spinal at all.  Muscular

PM

• Floor Press:  10x4x65 fast
• Push Press:  1x6x65, 1x6x80, 1x6x90  First time at 90#!!!  Yahoo-Felt Great!
• Tricep Skull:  3x15x20
• Superset:  Lat Pull Down 3x10x85 and Pull Up (assisted) 3x6x30
• Non-press Shoulder:  3x12x8
• Rear Delt:  3x10x8
• Conditioning:  5x60sec. each  Rope, KB Swing 25#, TRX rear, Yoke #25
• Abs:  5x30sec each  Flutter, heels up, ABD-ADD

Saturday

AM

• Run 3.5 miles

PM

• Box Squat - Fast:  8x4x90
• SUMO - 6x5x160
• Ham:  5x8x40
• Snatch 3x10x45  (Really feel extension in the hips)
• Hyper:  3x15
• Abs:  5x30sec.  heel raise, windshield, scissors, superman

Sunday

AM

• Bike - 30 min.  lactic acid wash
• Sauna - 20 min

Monday

AM

• 4 sets of:  200 m + 30 Box Jumps + 40 Rear Runners Lunges + 50 Sit Ups

PM

• Floor Press:  1x5x45, 1x5x65, 1x3x85, 1x3x95, 1x3x105, 1x3x115, 1x3x125, 1x2x135, 1x2x145
• Assist Floor:  6x5x95 (concentrate on lats)
• Dips:  1x10, 2x15, 1x12
• Face Pull:  3x10x85
• Shoulder:  3x10x8
• Conditioning:  5x60 sec. each - 2KB Snatch, 2KB Swing, 2KB Hi Pull, 2KB Push Press

Tuesday

AM

• Spin:  60 minutes
• Stretch

Happy with my Push Press of 90#.  That was the first attempt at that weight.  Next time I’ll try for 2 sets.  Also, really happy with my Floor Press.  Today, being Tuesday, I can certainly feel it!!! 

This Week Nutritional goal is to drop .5 pound to get to 116.  I am 116.5 right now.  I have 4 weeks til my powerlifting meet.  Carb cycling with 5 days of low carbs, One Medium Carb day and One High Carb Day.  My highest carb day will be Wednesday and my medium carb day will be Saturday.

Monday Night - Chiropractic Adjustment

Tues

AM:  

• Pain Free Exercises
• Spin 80 min.

Wed

AM:  

• Pain Free Exercises
• Yoga 1 hour 15 min.

PM:

• Low Squat with Yoke Bar:  1x5x55, 1x5x70, 1x3x115, 1x3x150  (No Problem - so what happened a couple weeks ago)  :/
• SUMO:  5x5x145
• Ham:  RDL  3x5x145 (focus on heels)
• Pull Through:  3x15x70
• Heavy Shrugs:  3x20x40 superset with Biceps:  3x15x15 (just to parallel)
• Lower Conditioning:  5x60sec.  prowler, wall sit (wide knees), single KB 25#, wall squat with red band
• ABS:  scizors, bike, plank

SUMO felt sooooo awesome!  I just love it!  

Thurs

AM

• Spin Sprints 80 minutes

PM

• KB Single Floor Press:  5x6x25
• Overhead Press Posterior:  3x4x55  Push Press:  3x4x75
• Tricep dips with legs up:  3x15
• Lat with assist:  1x6x30, 3x8x35
• lateral Shoulder:  3x15x8
• rear delt:  3x15x8
• Abs:  chop and lift

Friday

AM

• Sprints  8x200m, 4x100m

No bar bells here.
DE Chest:
DB chest: 10x3x27.5
Used compact cable system with bar for push press: 3x7x65
Lat: DB singles 5x6x40
Pull Up: 3x5
Tricep: cable push down. 3x10x45
Chop and lift: 5x6x45. X 25

No ropes or kettlebells so used treadmill:
Hill at 9%, speed at 6.9. 20 seconds
Rest 10 seconds
Repeat!!!

Going to bed at 10 was key.  Automatically woke up at 5 anyway.  

I’ll be doing it more often!  It was a beautiful morning!

Striders:

• 16 x 100 m.
• Walk the curve, run the straight

Ok - I am trying to psych myself up for this.  I haven’t done a 6 am workout in about 3 months!  Granted back then it was warmer and if I remember correctly I had dim light! And I was “training”, so even if it was early or dark or cold - it didn’t matter. 

Already laid out my layers of UA cold gear, fleece headband, gloves, 2 pairs of socks and jacket.

Here I go, think positively………Knowing me, I may totally fall in love with the workout and begin mornings sessions again!  Broad Street sign up is soon and by the end of Feb. I have to begin some regular track work again.  So, maybe my Chiropractic buddy and I will make a routine of early morning sprints!

• How’s that for psyching myself up :)

LOL!!!!

There is something about the word “FINISH”.