12_30 Tues--Squats 5x5, Bench and DL Max Effort (ME)

Felt much better in AM
Slept 8 hours
AM "sleeping" HR avg 51 bpm over 15 min
lowest was 46 bpm
---need to do more conditioning (CRF) work again.

Z Health 20 min
needed some femoral nerve glide work for rt hip--helped quite a bit
green tea and 2 scoops Surge and 1 scoop hyrdo before lifting (still out of BCAAs--will see if it makes any difference), creatine and 2 g L Carnitine

Squats
tested well at +3" for all sets
brought in stance about 1 inch on each side
warm up
135 x7
135 x7
135 x6
135 x 5
135 x 5

Then tested
DL
trap bar DL +2.5"
best ever, did not test others

Bench tested
index +2"
middle finger 0
push ups 0

Bench
at index finger
warm ups
185 x 4
185 x 1,1 w 1 sec pause at bottom
185 x 1,1 w 2 sec pause at bottom
185 x 1,1 w 3 sec pause at bottom
185 x 1 w 4 second pause at bottom
--worked on concentric accel. Speed got better on set 3 and forward

alt with
Trap Bar DLs
worked on conc speed, done fast so heal leave floor, slow lower and reset between each rep
tested great
185 x 5 (cont)
185 x 1,1,1,1
185 x 1,1,1,1
185 x 1,1,1,1,1
185 x 1,1,1 ,1

rope rows (feet on bench) very light
BW x 10, x 8

chins ups (light)
BW x 2, x 2 x 3

Did not feel up to doing any acc work
done

12_28_29 Sun and Mon OFF, Z Health, recovery

Sunday AM and afternoon I felt fine and then got smacked with the tired stick for some reason. Went to bed early and slept 10 hours. Low back was tight and movement sucked.

Monday AM, felt better, rode bike for 45 min at avg HR 118, low intensity
Z Health for 40 min two 2o min sessions) and constantly during the day.
Taped scar for all of the day
Z Health and then 40 min walk in the afternoon cold sunlight w nike frees, felt better
legs are stiff and stupid sore along with mid back
Hot Epsom salt bath at night and then off to bed

Body Fat Measurements update

Forgot to post this from about 1.5 weeks ago. Pretty much the same, but up 2.5 lbs so I will take it

12_27 Sat Bench and DL ME (Max Effort)

no bike in AM
AM wt 209.5
1 hour before 3 scoops Surge, 2 cups coffee (Reindeer blend--tasty!)
1 scoop surge during lifting, sipping coffee
20 min Z Health before
slept 9 hours last night

Music
Lamb of God "Sacrament"
The Haunted "The Haunted Made Me Do it"
Temp 43 F

Bench and DL
Tested
Bench
index at ring +1"
middle finger at ring +1.5"
push ups 0

DL testing
trap bar +2"
did not test others

Working on squat groove
tested squat, medium wide (toes at rack) +2.5"
warm ups
135 x 7
135 x 6
135 x 6
135 x 4
135 x 5
short rest periods, working on perfect form and speed

Bench (alt with DL) no lifting partner
at middle finger
warm ups
185 x 2 with 2 sec pause on each at chest
185 x 2 with 2 sec pause again
185 x 2 w 3 sec pause
185 x 2 w 4 sec pause (wow, that seems long)
185 x 1 w 5 sec pause (seemed like an eternity)
speed on concentric was good on all

Trap Bar DLs
warm ups
185 x 6
225 x 5
275 x 3
275 + 40 lbs chains x 1,1,1 (clusters)
275 w 60 lbs chains x 1,1,1
315 w 40 lbs chains x 1,1
315 w 40 lbs chains x 1,1
315 w 40 lbs chains x 1,1

Alternated the following
swiss bar neutral bench RE, tested well, outside grip
125 x 12
125 x 7--ran out of gas, done

str bar standing curls (grip at middle--between ring and smooth)
95 x 4--tested poor

KB bottoms up press
16 x 2/2 tested ok, but done

Post train meal 25 gms hydro whey, showered and then
1.5 cups egg whites, 2 whole org. eggs, spinach, parm. cheese, fiber and 1 TBSP Udos oil, 1 pomegranate, 1 pear. Delicious and nutritious!

12_24 Xmas Eve Training Sess Bench DL day 2

Xmas Eve!
Slept 8 hours
no training partner

Z Health 15 min
Garage temp 29 F
Music
Atreyu and Hatebreed

Tested
str ba bench at index 0
str bar bench at middle +1.5"
push ups -1.5

DL
trap bar +2"
did not test others

Alt bench and DL

Trap bar DL
185 x 11
225 x 8
275 x4 , legs are sore
315 x 1
315 w blue chains (40lbs) x 1
365 x 1
365 w blue chains (40lbs) x 1 woo ha. moderate to ok speed too.


Bench (middle finger at ring)
185 x 4
185 x 3 FAST
185 w 20 lbs chains x 1
185 w 20 lbs chians x 2
185 w 20 lbs chains x 2
185 w 20 lbs chains x 1

Alt the following (used outside grip)
Swiss Neutral bar all done fast
125 x8
125x 8
125 x7
125 x4 with pause at the bottom

str bar standing curl
95 x 7, x 5 faster speed, x 4
done

time off coming up for the next day or so

12_25 and 26 Xmas day. OFF completely

Survival Z Health
Ate tons of food, had some cookies, etc Tasty!
Felt like I needed some time off

12_25 slept 9 hours
12_26 slept 11.5 hours (I think longer). Wow! I can't remember the last time I slept that long. I got up at 11:45 Am the next day (and I did not even drink other than 1 beer). ha.
Feel almost human again
Took 12_26 off also other than a 40 min AM bike ride at avg HR 128
went to bed by 11:15pm that night also

12_23_AM bike, Squat and CRF circuit

AM bike
6 gm BCAAs and water
35 min avg HR 126
done at 8am

Time in at 7pm
Z Health 20 min
Squats
135 x 5
135 x 6
135 x 7, speed was up
tested well again at +3"

CRF circuit

30 min of Z Health (done before session)


Tested
1 arm KB swing
Front squat with 1 KB
Ring rows
--all were good, but not great (slightly better)

Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form

I) 1 arm swing
28 x 15/15 for 4 sets

2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also

3) Ring rows (feet up on a bench, palms neutral)

BW x 10 for 4 sets


Last time
Avg HR 139 (max was 162bpm)
15 sec rest 1 min avg 124
RPE 9--felt brutal
time 15:59

Last time
Avg HR 142 (max was 162bpm)
15 sec rest 1 min avg 125
RPE 9--felt brutal
time 16:24 lost 25 seconds! Bugger
I need more sleep, and sleep seems to affect my CRF so we will see how that goes. The KB squats just felt brutal.

Music Hatebreed "Perseverance"
Garage temp 34F

12_22 Mon AM bike, Squats, Bench RE

Working at home today
AM bike
6 gm BCAAs water
32 min on bike at 128 avg HR
done at 9am

Z Health 20 min
My Xmas gift to myslef came just before my session!
The neutral handle Swiss bar! Whoo ha! See the video below of the guys at EliteFTS.
I love it so far!

I realized that I have not done squats in what too long and when I did then, I sucked. Hmm, maybe I should work on them. I tested them today and tested better than anything I've done in several months. I will revise my template to start Jan 1 to bring them up. In the meantime I will be dong some light 5x5 w short rest work a few times a week to groove the movement. My PR on squats to a bench, parallel is a very pathetic 205 lbs. There, I put it out so time to improve. I am excited since in the past doing any type of squats felt horrible, was painful and looked like crap. Only up to go.

str bar squats
tested +3"
45 x 12, 95 x 15
135 x 6
135 x 6
135 x6
135 x6
135 x6
135 x5
135 x3
all done with asics flat shoes, feet at supports, light touch to bench,
focus on eye movment and bone rhythm

following done circut style

Neutral Swiss bar RE bench
85 x 10
85 x 12 FAST
115 x 11 FAST
working on "throwing the bar up past the stopping point" due to the weight it won't actually leave my hands (yet)

Neutral Swiss Bar standing hammers
85 x 5, x 5, x 5

2 Hand swings
32 kg x 15, x 15
done in wide, athletic ready stance

12_21 Sun DL Day

20 min Z Health
1 spike at 4:40pm
Slept 9.5 hours last night
still a bit tired

Tested DL
st bar +2"
trap bar +1.5"
sumo (feet at ends) +1.5"

KB Press +2"

Music Nothingface "Violence"
Temp 28 F

DL (conventional)
warm up
185 x 5
225 x 4
275 x 3
275 x3 LHup
315 x 2 RHup
315 x 2 LHup
315 x 1 RHup
335 x 1 Lhup
335 + 40 lbs chains x 1 LHup
got it and great form, but slllllllloooooooooowwwwwww
315 x 1 RHup, great speed
315 x 1 Lh Up
315 x 1 Rhup

8 sets done over 300 lbs

KB Press
16 x 13/11 (L lunge, rot L)
16 x11 only (L lunge, rot L)
did not like doing rotation work inbetween DLs, so dropped it. Felt more "twisted" when DLing.

Push ups (moderate speed, nice and easy)
BW x 10, 10, 15 (mod fast), 11

str bar curls 95 x 7, 95 x6
L bottoms up only 16 x5

Close grip bar on rack at about waist high, push ups
BW x 10,10 10
no thumbs grip

done

12_20 Sat Bench ME (Max Effort)

Sat AM lifting with lifting partner (yeah)
3 s Surge
1 c coffee
Z Health 25 min

Bench
index at line tested best by far (+2")

bench
45 x 12/95 x 8/135 x8
185 x 3
190 x3
225 x 1
225 x 1 slooooow
all were touch and go

205 x 3
205 x 3
205 x3
all FAST, speed was pretty good

retested middle finger grip--good, used it for
3 board
225 pause and sink boards x 1
225 pause and sink boards x 1
245 x 0
got greedy, nothing left after lowering

Krazy KB bench (KBs suspended off bands)
16 kg KB on each end x 13 (middle finger grip)
16kg KB on each end x 15 (middle finger grip)

Bottoms up KB Press
16 kg x 7/6 PR!!!
16 x 2/3

Ring Rows (1 board, palms face)
BW x8, x7

str bar curl (standing)
95 x 6, x 4
done
post training meal
25 gm hydro protein, shower and then
1.5 c egg whites, 2 whole eggs, spinach, parm cheese, 1 pear, 2 banana, 2 Eziekel English muffins with butter, fiber supplement with 1 TBSP Udos oil

12_19 Friday AM bike only

AM fasted bike
30 min at avg HR of 123 bpm
Z Health later 20 min
off
low back and legs and glutes sore

12_18_Thurs_Asym work, push, pull, misc RE PM Bench/ KB Prss

Done at work gym around 11am
30 min Z Health

DB Neutral grip Bench (alt and hold other DB at lock out)
40 x7/7
45 x 13/12
50x 10/10
60 x 8/7

Cybex rows (CSR)
130 x20
130 x 25 FAST, no thumbs on grip
150 x 14

DB Hammers (rotated Left, L lunge)
35 x 12/12
40 x 7/7
45 x 3/4 (L lunge only no rot)

DB Curls
40 x 5/4 L Lung only

rope overhead ext//push ups
9 x 17/ BW x 12 FAST

PM Session in garage
time in at 8:30pm
10 min Z Health

bench testing
index -1.5"
middle finger +1.5"

185 x 2 with 2 sec pause at bottom
185 x 2 same
185 x 1 same
185 x 1
all used 3-5 sec eccentric, pause, conc FAST
135 x 12 FAST


Alt with
KB Presses (tested good)
16 kg x8/8
16 x 13/13
24 x 3/3
all done FAST speed

KB bottoms up presses
16 x 5/4 PR!!!
24 x 1 /o PR on right!!!

temp 34 F music American Head Charge: The Feeding

12_17_CRF Circuit

30 min of Z Health
green tea and tyrosine and BCAAs only before sess

Tested
1 arm KB swing
Front squat with 1 KB
Ring rows
--all were great

Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form

I) 1 arm swing
28 x 15/15 for 4 sets

2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also

3) Ring rows (feet up on a bench, palms neutral)

BW x 10 for 4 sets


Last time
Avg HR 133 (max was 162bpm)
15 sec rest 1 min avg ??
RPE 7--felt good (but CRF was worked for sure)
time 15:17

today
Avg HR 139 (max was 162bpm)
15 sec rest 1 min avg 124
RPE 9--felt brutal
time 15:59

12_16_Tues_ Bench and DL day

20 min Z Health

tested
trap bar DL +2"
did not test others

bench at index -1"
bench at middle +1.5"
push ups 0

Trap Bar
warm ups
Not feeling like going heavy today as speed was dropping off
decided to stay lighter and work on speed
worked on lateral foot weighting and then "replanting" big toe
ala tip from Frankie Faires---I like it, tested well
(note upper hamstrings and glutes were stupid sore for about
3 days, which is very very rare for me)

185 x 5
225 x 8 done as single clusters, about 5-10 sec rest between
275 x 4 FAST
275 x 4 FAST
275 x 3 FAST
275x 4 FAST

bench
warm ups
lock out work
see pics above
used lighter chain to pull on KBs at about 4 inches from lock out
wanted something to overload the last part of the lift, as that is my current
sticking point
may be an option if you have KBs and only 1-2 sets of chains

115 st wt+ 60 lbs chains and 70 lbs KBs at top=245 lbs at top
x 3, x 2, x2

Rev blue choked bands, grip at middle finger ring
185 x 10
added 40lbs of chains to it, with bands
x 4 reps
--tested well, bands are slack at top so another way to overload the
top (finish) bench position and allow more reps.

time will tell if this translates to increased performance

12_15_08 Mon Asym day at work

Z Health as always 20 min
(forgot to mention Z on other days, but normal amount is 10-30min per day)

DB Bench flat
done alternating, hold other DB at lock out
45 x 11/11
55 x 10/10
65 x 13 both

2 pt DB Row
45 x 12/12
55 x 11/11

DB hammers (L lunge, rotation L at trunk)
---tested better than R lunge, probably from snowboarding all weekend
goofy footed (rt leg in front)
35 x 7/7
35 x 6/6

Eagle lat pulldown thing
did not use handle--grip work too
110 x 11
110 x 12

//DB Neutral bench//overhead rope ext//PUs to bar
45 x 8//8 x20//BW x 6

DB stand curls (str)
40 x 5/5

12/12-12/14 OFF, Snowboarding in the UP with Jodie and Ski Hawks

Snowboarded all day Sat and most of the day Sun-10am-2pm before heading home on the bus.
Great trip and snow was awesome!

12_11_08 Thurs AM bike, PM DLs, Chins, KB Press

AM fasted bike
30 min
avg HR 126

PM
DLs, Chins and KBs

trap bar tested at 2.5" whoo ha, did not test others

warm ups
275 x 6
315 x 3
365 x 1 --felt good
315 x 4

KB Press
ladder style
24 x 6/6
28 kg x 1//24 x 4/4
28 x 5 / 3 PR!!! // 24 x 2/2

chins
BX x 3, x 4, x4, x3

at end
28 kg KB Swing for 50 reps non stop
movement tested well

12_10_08 Wed AM bike, PM Bench and DL

AM fasted bike
30 min
not sure of HR

PM Bench with Finlay (training partner)
warm ups 45 x 10/ 95x 14/ 135 x5
185 x3
185 x 3 better speed
195 x 2--note, tighten grip on L hand
205 x 1
215 x 1
215 x 1 slow at top, last 4 inches

2 board
225 x 1
225 x 1
235 x 1 very slow at top, but got it

misc 16 Kg KB work, RE for 3 sets

done

12_9_Tues DL only

Chest was sore and nothing tested well

DLs only--with training partner
tested
str bar +2"
trap bar 0
sumo (feet at plates) 0
Sumo with shins at rings -1.5"
--may have to play around with brining my feet way out
when I pull sumo next time it tests well. I guess when you are 6'3"
that makes sense. Cool that I have enough hip mobility to actually
do it now!

DLs
warm ups
225 x 5
225 x 4
275 x 2 LHup
275 x 2 RHup
275 + ALL chains (about 60 lbs) X 1
low back tighter than usual

called it a day. not feeling strong on DLs tonight and did not force it.
speed was slower than normal at that weight

12_8_Mon Asym work, push, pull, misc

Done at work gym
asymmetric work day RE

DB flat bench
65 x 18
70 x10
70 x11
done with both at same time, tested well! Whoo ha

DB curls standard
35 x 8/8
35 x 7/6
seated 35 x 7/7

1 arm row
50 x10/10
65 x 7/7 FAST
70 x 6/6 FAST

Eagle lat pulldown
110 x 20
130 x 12
130 x8

//smith machine low bar push ups x 10 FAST//overhead rope ext 8 x 10/10
done

symmetric work tested better than asymmetric work today! good sign

12_7_Bike only

AM fasted bike riding indoors (on trainer)
before
"sleeping" HR avg over 20 min was 53 bpm, lowest seen was 48

Bike 30 min
avg HR 124

12_6 Sat OFF

20 min Z Health during the day

12_5_Friday_light bench day

Cramped for time today
Z Health 15 min

Index at ring tested best

Bench
warmups
185 x 4
185 x4
185 x 4 +1 (reset up, better speed)
185 x 2 (speed dropped)

2 board touch and go
205 x 1
205 x 1

done

12_4_CRF day

Got in 3 sessions today! Whoo ha.

Stopped by to see Brad "No Relation" Nelson at Kinetic Edge for some Z Health level 4 hands on work and to review my exercises.

Hands on worked helped my thoracic quite a bit. Whoo ha.
Reviewed
KB 1 arm Swing (low tension)
KB Snatch (need to work on relaxing my opposite hand more)
KB TGU (looked good, head nice and neutral)
DL--great tip from Frankie Faries.

Move into a slight Z Lateral Tilt with both feet, and hold that position (so weighting the outside part of the foot) and then replant the big toe. Feels amazingly stable all the way up to my hip without adding tons of extra tension. Stayed light on the weights, but felt good and speed picked up.

KB press--good, Left side a bit weaker.

Overall looked pretty good. Thanks again to Brad!!

AM Session
Done at work,
30 min of Z Health
6 pos ankle work, high speed upper body Z
More trunk rotation work

Stayed a little light and not much tension since did Z work in AM

DB Bench (Alt, while holding at lock out)
45 x 11/11
55 x11/11
65 x 8/8
70 x 6/6
pushups with 1 arm on med ball BW x 5/5

DB 1 arm row
50 x 15/15
55 x 15/15
65 x 12/12
Cybex CSR 130 x 17 fast

DB Hammer curls (rt lunge, int rot lower leg)
35 x 7/7
40 x 6/6
standing 40 x 6/6

BW Squats
BW x 20, did not test well for second set

90/90 lunges (slt holding on to reduce balance, done on ball of foot)
Bw X 6/6 and X 6/6

PM sess

I know, this is normally a Bench/DL night but my lifting partner could not make it so we pushed it to Friday and I opted to do my missed CRF session from last night

30 min of Z Health

Tested
1 arm KB swing
Front squat with 1 KB
Ring rows
--all were great

Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form

I) 1 arm swing
24 x 15/15 for 4 sets

2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also

3) Ring rows (feet up on a bench, palms down)
note, took the 3 boards out in front of the bench for first 3 sets and lowered the rings aobut 2-3 inches from last time.

BW x 10 for 4 sets


Last time
Avg HR 136 (max was 158 bpm)
15 sec rest 1 min avg 115 (HRR good)
RPE 9--felt much harder
Total time for circuit 18:05 cut about :40 off

today
Avg HR 133 (max was 162bpm)
15 sec rest 1 min avg ??
RPE 7--felt good (but CRF was worked for sure)
Total time for circuit 15:17 cut almost 3 MINUTES off
What the heck? Only difference was the Earth Pulse unti and some Z work this AM. I did the same circuit 2 times before and I am familiar with the exercises. Avg HR was less too! Wow.

12_3 Wed Volleyball playoffs

Did not have time to get any lifting in today. Did a quick 15 min this AM on the stationary bike at a low intensity.

Volleyball playoffs tonight. We got beat, but it was a fun game to play. I actually got a few blocks, so I was super stoked about that. I could actually time the movement and watched the other player to see if he was going to spike it or just tip it over the net as the ball was coming over. I know for most that sounds simple, but I have never been able to do that until recently. I used to completely miss many balls since I had an eye tracking problem. Still some work to do for 3D vision, but the rest of my vision is getting better. Movements are quicker, esp in the lateral direction now too. The best part was that it was fun!!

12_2 Tues Bench and DL day 1

Back in the gym!

Z Health on and off all day, 35 min before lifting---felt quite good and movement back to normal

Proteolytic enzymes 10 tabs in the AM

Bench and DL at night
AM weight 204.0
super hungry all day
taped scar from 8am-9pm

Tested
str bar DL +3"
trap bar 0
sumo DL 0

pushup +4"
did not test others

DL (str bar)
135 x 6/ 185 x 5/ 225 x 4
275 x 2 LHup
275 x 2 RHup
275 x 2 RHup

Pushups
BW x 10 mod speed (for all) RPE higher than usual
BWX 12
BW x 13
BW x 10
BW x 11

Chin ups
BW x 4, X 4 X 3

Felt pretty tired and not the best session ever, but good to get back in the groove

11_27_ to 12_1 OFF, South Padre

Pushed more than I normally have up to this point since I knew I was going to be off for some time.
Jodie and I left Wed to kiteboard in South Padre Island TX over turkey day.
Had a great time, got to ride almost every day. Jodie did great and took a lesson and then I helped her on the 5 m foil kite for 2.5 hour on another day and she was doing really well.

I rode my 16M most of the time and had a great sess Sat afternoon when the wind was about 20-23 mph and got to rip around on my Cabrinha 12 M Crossbow 3--- I LOVE that kite---had a blast screwing around, going downwind and then in one line I could rip all the way back to where I started, cutting upwind with my butt just a few inches off the water. Whooo ha.

Great trip!
Nutrition wise it was ok at best. Kept protein up along with calories (somewhat), but fruits and veggies suffered a bit. Had my poptart after my kite session (the only time I eat them) and Jodie and I had a beer each night to watch the sun set. BW when I left was about 205-207 and came back at 204 and 203.5 lbs. Ha! We were constantly moving around the whole time, and that helps a ton. I had a 1 mile hike back once too as the wind died.

Back to normal now! Went to the store Monday and made my food for the week. Feeling stupid hungry, so upped the calories yesterday and Tues. Ate 3/4 lb of salmon last night with broccoli!

Movement wise was pretty good. Did my Z rehab 2-3 times a day and about 10 min of Z each day--hindsight says I need to do more as my low back was very tight on Sunday AM (a few crashes on the kite probably did not help much either). It is almost back to normal now and no pain just a bit tighter than normal. Eating fruits and veggies along with good EFAs helps too.

No scar taping and cut most supplements. No creatine, no carnitine, no BCAAs, no fish oil, no beta alanine.

Used the Earth pulse unit each night, got to sleep in most day, but did a dawn patrol on Sunday to go ride so we were on the water at 7am--amazing to ride watching the sun come up!

Need to work on my CRF now---ugh. Feels like it has stabilized, but was dropping like a rock before I left.

Forced breath hold was 1:10

11_25_08 Tues Bench DL day 1

Z heath NWU 2 15 min

Tested DL
str bar comp grip +2"
trap bar 0
RLD -4" ugh
sumo (sins at rings) 0
----str bar the winner

Tested Bench
push ups +2"
did not test others

str bar DLs
warm up
185 x 3 RHup
225 x 3 LHup---felt heavy, WTF?
225 x 5 RHup, speed better
275 x 5 pronated on both hands

Pushups
BW x 13 FAST
BW x 10/9 done with 24 kg under palms
BW x8, elbows back style, narrow
BW x 10/6 Left leg up/ Rt leg up

BW Chin ups
BW x 3, X 4 (eyes down on the way up)

overall felt tired, and although it tested ok, not much energy

11_24_08 Mon Asym Day Push/Pull/Misc

Done at end of work day in gym there
Z Health 30 min
was feeling kind of goofed up
6 pos ankle work
more rot (trunk) work
high speed linear arm movements
more head (vestibular) work

lift at 3pm done at 3:43pm
1 scoop surge, 1 hydro, 6 BCAAs, 2 L Carnitine, 5 gm creatine at 2pm

Done circuit style, tested all movments
DB Bench
40 x 12
55 x 8/8 (alt, hold other at lockout)
65 x 9/9
70 x 11 (both)
75 x 5/5---no neck tension!!! Would get left sided tension in the past at that weight

Cybex chest suppported rows
130 x 25
150 x 8/8
170 x 8/8
150 x 20 both

3 angle lunges (45 left, str, 45 rt)
BW x 5/5 (3 pos each so 15/15 reps)
BW x4/4

BSS
BW x 5 Left only (only tested ok)

DB Curls (alt) Left lunge
35 x 13/13
40 x 7/7
40 x 7/7

EZ bar curl
85 x 8
85 x 5

Rope overhead ext
8 x 15/15
//med ball pushups L only BW x 4--triceps toasted, tension too high---startle!
called it a day

11_23 Sun Asym and Squat day

Z rehab work as always lately
slept 10 hours last night 10:30pm-8:30am

EARTH PULSE UNIT BACK TODAY

Front squat
45 x 10, x 8, clean grip, working on getting all fingers on the bar

Back Squat
done to very low box (1 sandbag, 1 board and 3 plates). About 1/2 height of tib/fib
45 x8
95 x 5
95 x 6
--done to see how my mobility is coming along, done barefoot
in the past I was barely able to squat to a standard 17 inch box without pain/tightness
adductors were a little sore later---need to work on more asym/wider lower body work in the future

KB towel hammers (rotation and lunge)
16 kg x 5/5
16 x 5/5

KB Front squats
24 kg x 5
24 x3

KB TGU
16 x 2
24 x1/1
24 x 1/1--tested worse
felt tired and everything started to test worse, felt like I went off a cliff
called it a day

11_22 Bench and DL Day 3

Z NWU 15 min
str bar DLs and pushups tested best

DL
135 x 5/ 185 x4 / 225 x 5
225 x 5
275 x 3
315 x 2
335 x 1
365 x 1 RPE 8---felt great and relatively easy

Push ups
BW x 13, x 15, x 15

overall felt great, but crunched for time, so short rest periods
10% meal at dinner, Chicken Pad Thai

11_21_08 Friday OFF, Dinner at Mannys

Today was my day off from the gym and Jodie and I celebrated 2 years together at Manny's Steakhouse. We have talked about going there for years (literally) and it was awesome.
I had an amazing tuna steak and Jodie had a potato encrusted halibut (ironic that she ordered fish too). For an app we had deep fried portabello spears---hmmmmm.
For dessert they brought us a irish mouse chocolate cake. I am not a huge dessert fan, but wow, this thing was amazing!! Real whipped cream and hot fudge on top.
Great dinner and no I did not concern myself over the calories. A few times a year is just fine and will have no impact on your body composition. Tomorrow it is back to normal