PM:  2×30min heavy bag (thai)

Notes:

Felt like a warmed over turd yesterday.  At times I’m not even sure it was warmed over.  Major assness.  Today I wasn’t great but better than I was so I figured I’d give it a go and maybe turn in a little early today.

In other news I went to a welcome home party last night and ended up winning a laptop.  That’s pretty cool!

am:  yoga

still no gym time.  In hindsight it might work out OK.  Spend a couple weeks getting used to the cardio centric approach before adding more stuff.  We’ll see.

Did a little workout this morning.  Was expecting to get in a strength training session this evening but that didn’t work out.  Over all it was a pretty good beginning.

AM 1:  Jog 3mi (untimed)

AM 2:  Pyramid Circuit

It’s a little harder to describe than it really was to do.  5 sets of 10 pushups\situps, run .5mi, 4 sets of 10pushups\situps, run .5mi, 3 sets of 10 pushups\situps, run .5mi……and so on.

Alrighty then.  Made it back to the states so there should be more updating.  I’ve got a request for Cosgroves program design manual and Waterbury’s Huge in a Hurry.  I have Cosgrove’s so I should be able to get an update on that one before you know it.  The waterbury book might take a little while longer since I don’t actually own that one.  I might be able to pull some strings though and get a guest review in there.  We shall see.

Playing catch up

Yesterday:
BB Wide Grip Row 2×6 @ 115\135
BB Incline Bench Press 2×6 @ 135
BB Bent Over Row 1×10@ 115
BB Bench Press 1×10 @ 135
DB 1arm Row 1×15 @ 55
DB Decline Bench Press 1×1 @ 45

Knee Up x 15
Sit Up x 15
Side Raise x15
Broken Table 2 leg x 10@5sec hold

Today:
Squat 2×6 @ 225
Deadlift 2×6 @ 225
Lunge 1×10 @ 20
Strait Leg Deadlift x8 @ 135
Step Up x 10 @ BW
DB Single Leg Strait Leg Deadlift x10 @ 45
Calf Raise 2×15 @ 210 (leg Press)

Toes to Sky x 10 @ 5sec hold
BB Rollout x 10
Russian Twist x 15 @ 6lbs
V-Up x 10

Notes:
Just trying to figure out the weights more than anything.  The deadlifts were a lot harder than I anticipated.  Just not used to doing them any more.

Cable Row 180 x 10 reps total (more of a jerking around thing)
Bench Press 195 x 1 (two sets of one)
Squat 275 x 1

Jog x 2mi
Eliptical x 40min (easy)

Notes:
The 20 rep day pretty well kicked me in the nuts. I wasn’t really up for a full workout but I couldn’t go three days without doing anything either. Nothing was really a “true” 1rm, or I assume it wasn’t anyway since I didn’t fail on anything. It’s making me pretty hopeful. That’s only 25lbs to go on the squat, and 30lbs on the bench with 5months left on the challenge. I still haven’t deadlifted anything but the squats should go a long way in that department. I figure 2 months dedicated to “that” should be more than enough. I could be wrong, but that’s what I’m hedging my bets on anyway.

For 20 Reps
Squat @ 225
Cable Row @ 160
Bench @ 185

Jog 2mi

Notes:
I’ll have one more heavy workout (maybe two) before the big flight, so I’m kind of beating up the volume a little bit at the “heavier” loads. I figure there’s probably going to be 3-4 days where I’m not going to do anything but sleep and take in the beautiful landscape so it’ll be prime time to heal and recover for some more aggressive poundages.

My diet took a nosedive. I pretty much figured out that starting next week I’m not going to be snacking at all and my options are going to be a little more limited so considering that there’s going to be 3 1/2 months of forced dicipline, a week of enjoying what I’m sticking in my hole isn’t going to make that big of a difference.

yesterday:

60min eliptical

Today:
10×2min Heavy Bag Work
jog 2mi

For 15 Reps
Squat @ 225 (the 235 last workout was a typo)
Cable Row @ 160
Bench @ 185

Heavy Bag for 8 rounds
30 min walking

Notes:
Pretty decent day. The squats felt pretty solid. The rows were good. The bench is probably pretty close to a legitimate 5rm and it was down to doubles there at the end.