GYM

LA Fitness ALONE 8/10

1. Snatch Grip Push Press: 135x10...185x6...225x4...275x4...275x5!...275x4...225x8

2. Seated Hammer Unilateral Military Press: 6 45sx8...6 45s & 2 10sx8
3. Hammer Pulldowns: 4 45sx12...6 45sx8...same/4 45sx6
4. Seated Cable Rows: 255x10...same
5. Hammer standing Shrugs: 8 45sx20...8 45s& 2 25sx20
6. Swiss Neck Bridges with pausex6...same

O Lifting

April 29, 2009 Wednesday HArwood with Katie, JOhn and Tom 8/10
1. Snatch: 95x3...135x3...155x2...185x1...205x1...215x1 (miss)...215x1 (miss)

2. Clean High Pulls: 135x3...185x3...225x3...same...same (still trying to give left elbow break)

3. Back Squat: 135x5...225x5..275x5...315x5

GYM

LA Fitness ALONE 7/10

1. DB Bench: 65x15...95x12...115x8...125x8...125x7

2. Pulldowns: 115x12..125x10...185x4...165x6

3. Recline Rows: BWx12

4. Hammer Bench: 4 45sx10...4 45s & 2 10sx10

5. Incline DB Rows: 70x6...same

6. Hypers: 45x12

Outdoor Conditioning

Central High Field with Thomas 8/10

1. Tire Flip (alternating Tom and I each flip) : 110 yards x 4 minutes(?)...110 yards x 3 minutes and 45 seconds..

2. Med ball throws: bunch

GYM

LA Fitness with Kaite 8/10 April 25, 2009 Saturday

1. Front Squat: 135x6...185x5...225x3...275x2...315x1...345x1...225x3...225x3
2. Snatch Pulls: 135x5...185x5...225x3...275x3...275x3

3. DB Rows: 125x8...same

4. Unilateral leg extensions: 90x??...same...same

5. ABS

GYM

LA Fitness with Katie 8/10

1. Snatch grip Push Press: 135x10...135x10...185x6...225x4...255x3...275x4...225x6

2. Hammer Seated Unilateral Military Press: 6 45sx10...same


3. T BAR row: 3 45s & 25 x 10...4 45s x 8...4 45s & 25 x 8

4. Incline Bent Laterals: 35x12...same

5. Hypers: 45x12...same

6. Swiss Ball Neck Bridges: x6...x6

7. Rope Pushdowns: ????

O Lifting

Trinity with Thomas and John 8/10 weight: 228

1. Snatch: 95x3...135x3...155x2...185x1...205x1...215x1 (took 5 attempts)
2. Clean High Pulls: 135x3...185x3...225x3...same...same...same
3. OHS: 135x3...165x3...185x3...205x3...225x3

Gym

LA Fitness ALONE 8/10

1. DB Flat Bench: 65x12...90x10...110x10...125x8...125x8 (all easy)

2. Hammer Pulldowns: 4 45s x 12...6 45s x 10...6 45s & 2 25s x 10

3. V Handle Cable Rows: 265x10...280 (stack) x 10

4. Seated Hammer Bench: 4 45s x 10...same

Left elbow/bicep hurts probably from tire flips on Sunday...will give flips one more try..

Outdooor Conditioning

Central High with Thomas 8/10

1. Tire Flips: 50 flips (around 80 yards) alternating Tom goes than I go...two sets..will do FULL length of football field next time!!!!!!! there AND back..worked upper back hard!

2. Hungarian Core Blaster: 25x12...50x12...75x12

3. Med BAll throws: BUNCH

4. Med ball relay: length of football field: underhand throw then sprint to ball then other person throws...etc...did one set underhand and one set overhand...

GYM

LA Fitness with Josh 0930 9/10!!!

1. Front Squats: 135x6...185x5...225x3...275x2...315x1...365x1...385x1 (even didn't have bar in good spot on neck, was dizzy because of this AND elbows dropped and STILL adjusted and was EASY!!!)...Did walk out for 30 seconds with 405 to get feel for it! it felt HEAVY! is much harder to keep elbows up for some reason with just 20 more pounds!!!

will probably SKIP set with 275 and jump to 315...Josh also wants me to skip set with 365 but will see...

2. Snatch Pulls: 135x5...185x5...225x3...275x3...275x3

3. DB Rows: 125x6...125x6

4. Unilateral Leg Extensions: 80x???...same

5. Hypers: 45x12....same

GYM

LA Fitness ALONE 6/10

1. Snatch Grip PP: 135x10...185x6...225x6...225x6 (sucked..felt weak as hell..prob. from doing bench twice this week and today being Friday!)

2. Seated Nautilus Press: stack *(160 each arm)* x 10...same

3. Incline Bent Laterals: 35x12...35x10

O Lifting

April 16, 2009 Harwood ALONE 8/10

1. Snatch: 95x3...95x3...135x3...155x2...175x2...185x2...195x2...205x1 (miss)...185x2

2. Clean High Pulls: 135x3...185x3...205x3...225x3...225x3...225x3

3. Back Squat: 135x5...225x5...275x5...315x5...335x5

"Still giving my left elbow break..."

GYM

LA Fitness Keller with Katie 9/10

1. Bench: 135x15...225x12...275x9...315x6...335x6...225x25

2. Pulldowns: 190x12...235x10...255x10...265x10 (close to stack!!)

3. Hammer Inclines: 4 45s & 2 25sx10...same x 8

4. T Bar Row: 4 45s x 10...4 45s & 25 x 6/x4

5. knee/leg ups alternating: x10...x10

Cardio

Jogged around 2 miles in 30 minutes with Niko 6 AM.

Gym

April 13, 2009 Monday LA Fitness ALONE 8/10

1. Flat DB Press: 65x15...100x10...125x12!...125x10! (PRs & EASY!)

2. Nautilus Pulldowns: 4 45sx15...6 45sx10...6 45s & 2 25s x 10...8 45s x 10...same

3. Hammer rows: 6 45sx10...6 45s & 2 25s x 10...same

4. Seated Nautilus Bench: 6 45s x 10...same

5. Hypers: 45x10...same

6. Hammer Shrugs: 8 45s x 20

Gym O lifts

LA Fitness with Josh 9/10

1. Front Squat: 135x6..185x5...225x3...275x2..315x1..365x1..385x1! (started moving forward and Josh pulled me back...actually had to step forward at top. did not feel too heavy though! 405 on the horizon!!!!!!! 365 was easy!

2. Snatch Pulls: 135x5...225x3...225x3...275x3....275x3...275x3

3. DB Rows: 125x8...same...same

4. Unilateral leg xtensions: 85x15..same

5. Swiss Ball neck bridges...x8..same..

i iced knees and left elbow hour prior to workout...Chiropractor did 'jackhammer' on left elbow and aligned back yesterday...



In afternoon ran 9 laps around track (2 miles) with Niko.

GYM

April 09, 2009 LA Fitness ALONE 8/10

1. Snatch Grip Behind Neck Push Press: 135x10...135x10...185x6...225x4...275x4..275x4..275x3...225x10..225x8

2. Seated Hammer Unilateral Press: 6 45s x 8..same..same

3. BB Rows: 135x8...225x8..275x6..275x6

4. Small Handle Pulldowns: 260x10...same...same

5. Incline Face down bent laterals: 40x12...same...same

6. Hammer Shrugs: 8 45sx20..same

7. Swiss Ball Neck Bridges: x8...xsame

O Lifts

April 09, 2009 Wednesday Trinity with John 7/10

1. Snatch: 95x3...95x3...135x3...155x2..175x2..155x2...175x2...185x2

2. Clean Pulls: 135x3...185x3...225x3...225x3...225x3

3. Back Squat: 135x5...225x5...315x5..315x5

saw chiropractor last night. He suggested to NOT catch cleans for now to give left elbow rest to cure tendinitis.

GYM

Monday ALONE LA FITNESS 7/10

1. Bench: 135x10...225x10...275x6..315x6..225x20

2. Hammer Pulldowns: 4 45sx12...same...6 45sx10...6 45s & 2 25sx8...8 45sx6

3. Seated Nautilus Bench: 6 45sx10...same...same

4. Chest Supported T Bar: 3 45sx10...3 45s & 25...same

5. Hypers: 45x10..same

Cardio

Outdoor training Thomas could not make it today. Jogged 2 miles with Niko today. Did not time it..

GYm

April 02, 2009 Thursday With Katie LA Fitness 8/10

1. Behind neck snatch push press: 135x8..185x6..225x4..275x5!..275x5!..225x10!..225x10!..last 4 sets PRS

2. Seated Nautilus Shoulder Press: stack (150 each arm) x10...same...same

3. T Bar: 4 45sx8..same..same

4. Incline Bent Rear Delt Laterals: 30sx12..30sx10

Neck Bridges on Swiss

Abs

cardio

March 31, 2009 Tuesday LA Fitness ALONE 8/10

20 minutes on revolving stair climber at level 12. rest for one minute at 14 minutes and 16 minutes.

ABS

March 30, 2009 Monday LA Fitness ALONE 8/10

1. DB Bench: 65s x 12..90sx10..115x10..125x8..125x7

2. Nautilus Pulldowns: 6 45s x 10..6 45s & 2 25s x 8..8 45sx8..same

3. Chest Supported T Bar Row: 3 45sx10..4 45sx8..same

4. Nautilus Seated Bench Press: 6 45sx10...same...same

MARCH 28, 2009 Saturday Don Fields Gym Alexandria 7/10

1. Snatch: 95x3..95x3..135x3..155x3..185x2..185x2

2. C&J: 135x3..185x3..left elbow killing me...could not continue

3. Hammer unilateral chest supported Row: 6 45sx10..8 45s x 10..same

4. Hammer Incline: 2 45s & 2 25s x 10..same..same

5. Hammer seated press unilateral: 2 45s & 2 25s x 10..same..same

various box jumps

Gym

March 27, 2009 Friday Don Fields Gym Alexandria 8/10

1. Snatch: 95x5..95x3..135x3..135x3..155x3..185x2..185x2

2. Bench: 135x10..225x8..275x6..315x6..315x6 (easy)

3. Front Squat: 135x5..185x5..225x3..275x3

4. Pulldowns: 265x10..same

various box jumps

O lifts.

Trinity ALONE 6/10

I. Snatch: 95x3..135x3..155x2..175x2..

II. C&J: 135x2..185x2..205x2.. Left elbow tendinitis is KILLING me...disrupting my timing in elbow whip and drop under.

III Back Squat: 135x5..225x5..275x5

IV GHR: BW x10..same