Day 4 week 12
WARM UP
BENCH PRESS
45/135/185 x 5, 225/275/275 x 3
TRX FACE PULLS
3 x 10
ABS
This was a deload workout. Feeling good joint-wise and feeling decently strong.
Mens Sana in Corpore Sano
4/15/11
4/14/11
PRIORITIES
Day 3 week 12
This is the first day work has kept me from training. Scheduled for today was low pin pulls for singles. My left medial hamstrings are still sore (probably from GMs on Monday), so maybe it was okay that I took a break today. I need to get adapted to this volume on both my abs and hamstrings. Tomorrow I will at the very least make up for the ab accessory work. Only doing this one day per week makes it very important that I do it. Also tomorrow will be a deload for bench press. I'll be deloading intensity but increasing volume a bit. This is to make sure that I'm always building in some way. Because of the lack of physical demand my job imposes (economists sit a lot), and the amount of calories I eat (a lot), I don't see how I'll have any issue with recovery. Back to work, and tomorrow I'll be back to work in the gym.
Mens Sana in Corpore Sano
This is the first day work has kept me from training. Scheduled for today was low pin pulls for singles. My left medial hamstrings are still sore (probably from GMs on Monday), so maybe it was okay that I took a break today. I need to get adapted to this volume on both my abs and hamstrings. Tomorrow I will at the very least make up for the ab accessory work. Only doing this one day per week makes it very important that I do it. Also tomorrow will be a deload for bench press. I'll be deloading intensity but increasing volume a bit. This is to make sure that I'm always building in some way. Because of the lack of physical demand my job imposes (economists sit a lot), and the amount of calories I eat (a lot), I don't see how I'll have any issue with recovery. Back to work, and tomorrow I'll be back to work in the gym.
Mens Sana in Corpore Sano
4/12/11
3 BOARD
Day 2 week 12
FOAM ROLL
WARM UP
3 BOARD (close grip)
45/95/135 x 5, 185/225 x 1, (add 3 board) 275/315/335/335 x 3
*realized I was basically doing an extension with the weight... hmm... maybe that's why my *forearms are in pain? I fixed it and started touching lower.
TRICEPS EXTENSIONS
90 total reps
*I was instructed by the USAPL state chair to do these with my hands supinated by my face and *pronated at extension. It felt great.
Post-workout meal:
2 packages of ramen noodles (chicken flavor)
3 eggs (poached while the noodles were cooking)
1 can of albacore
2 squirts of ranch dressing
2 squirts of extra virgin olive oil
YEAH!!!!!!!!!!
It will be nice to have a day off tomorrow. Then Thursday will be low pin pulls for singles.
Mens Sana in Corpore Sano
FOAM ROLL
WARM UP
3 BOARD (close grip)
45/95/135 x 5, 185/225 x 1, (add 3 board) 275/315/335/335 x 3
*realized I was basically doing an extension with the weight... hmm... maybe that's why my *forearms are in pain? I fixed it and started touching lower.
TRICEPS EXTENSIONS
90 total reps
*I was instructed by the USAPL state chair to do these with my hands supinated by my face and *pronated at extension. It felt great.
Post-workout meal:
2 packages of ramen noodles (chicken flavor)
3 eggs (poached while the noodles were cooking)
1 can of albacore
2 squirts of ranch dressing
2 squirts of extra virgin olive oil
YEAH!!!!!!!!!!
It will be nice to have a day off tomorrow. Then Thursday will be low pin pulls for singles.
Mens Sana in Corpore Sano
4/11/11
SQUAT
Day 1 week 12
FOAM ROLL
WARM UP
SQUAT
135/225/315 x 2, 405/455/505 x 1
*knee sleeves, wrist wraps, neoprene knee sleeves used as elbow sleeves, lever belt (that's alot of gear for me)
POWERSQUAT GOOD MORNINGS
4.5 plates per side x 4 x 10
My forearms felt so much better today. I worked on sitting my shoulder blades back and down right before I got under the bar. I think this also helped take some stress off my arms. 505 felt pretty good and I'm looking forward to 3 board press tomorrow. I'll still be using the sleeves and will progress slowly on the weight. I do hope to take 375 for a triple, we'll see.
Work is really ramping up. It's going to be a crazy month coming up. On top of that, the baby is almost here as well. I will still do what it takes to keep training.
Mens Sana in Corpore Sano
FOAM ROLL
WARM UP
SQUAT
135/225/315 x 2, 405/455/505 x 1
*knee sleeves, wrist wraps, neoprene knee sleeves used as elbow sleeves, lever belt (that's alot of gear for me)
POWERSQUAT GOOD MORNINGS
4.5 plates per side x 4 x 10
My forearms felt so much better today. I worked on sitting my shoulder blades back and down right before I got under the bar. I think this also helped take some stress off my arms. 505 felt pretty good and I'm looking forward to 3 board press tomorrow. I'll still be using the sleeves and will progress slowly on the weight. I do hope to take 375 for a triple, we'll see.
Work is really ramping up. It's going to be a crazy month coming up. On top of that, the baby is almost here as well. I will still do what it takes to keep training.
Mens Sana in Corpore Sano
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