Putting out an APB on a 400lb Tire.

My tire was stolen. Told John. He said 'how do you feel about that?' I said, sad. He said, ok, we got that outa the way, back to work.

Cycle 1 Week 2

Warm up: RUN

1) Squats
bar x 12
95 x 8
115 x 8
125 x 3 (70%)
140 x 3 (80%)
160 x 3 (90%)
they were dang slow. 150 for 8 last week. This week barely got the 3 for 160.
95 x 3 x 10

2) Leg Press
+90 x 15
+140 x 3 x 12

3) Ham Glute Raise
bw x 4 x 8

4) Leg Extensions
30 x 4 x 15

5) Weighted decline abs
+15 behind head x 4 x 5

I am lacking spirit. I think I left my moxi in the old gym.

c.

bench

Cycle 1 week 1 bench

Run 15 minutes fast

1) Bench
bar x 12
55 x 8
60 x 5 (65%)
70 x 5 (75%)
80 x 5 (85%)
55 x 3 x 10

2) Dips
bw x 5 x 5

3) DB Bench
25's x 5 x 8

4) Lat raises db
15's x 3 x 8

5) DB curls
25's x 3 x 15

6) DB tri extensions
25 x 3 x 10

7) BEnch dips
+25 x 3 x 12

c.

Day 2

If only I could add.

Cycle 1 Week 1

warm up: run 12 minutes fast

1) Push Press (each set cleaned)
bar x 2 x 8
70 x 3
65 x 5 x 5
I thought the 70 was 60 and got mad when it was so heavy. then realized I added wrong.

2) Deadlift
135 x 2 x 8
175 x 5 (65%)
190 x 5 (75%)
215 x 5 (85%) Last couple got shaky. Still weaker than $hit.
135 x 22

3) 1 arm DB rows
55 x 4 x 8

4) Lunges DB
30's x 4 x 8

5) Lat pull downs
90 x 4 x 8

6) Decline abs no wieght
2 x 25

c.

Good Start :)

First day on wendlers 5/3/1 and I'm using 85% of my 1RM for squats and deads just because.

bw up to 116.4

warm up: run 12 minutes fast

1) Squats
bar x 12
95 x 8
115 x 5 (65%)
130 x 5 (75%)
150 x 8 (85%) :) 8!!!
I had good people around me. John didn't believe I got 8 but just ask jimgo and johnnyO, they will tell ya.
95 x 3 x 10

2) Leg press
1 plate x 5 x 12

3) Ham glute raise
bw x 3 x 8

4) Leg curls
40 x 5 x 10

5) Weighted decline abs
+15 behind head x 3 x 6

6) 25 pushups

c.

Bench Day (minus the bench part)

This was my last willy nilly training day. I'll start my new schedule on friday which will be coordinated with my school schedule. Looks like friday, sunday, tuesday.

I went over to the bench room but long and behold, every stinkin bench was being used, by (blank) and his cloney's he trains with. (no name will be mentioned to protect the guilty)
 "Hey Christine, you can lift in with me"
 "No thank you" she politely said.

1) DB Bench neutral grip
20's x 15
25's x 15,15,15,12,5 (when I'm done, I'm done)
20's x 8
15's x 14

Walked over to the new Hammer Strength machines. Asked J-dirt which one was like a bench press.

2) Seated Bench Press hammer strength type thing
+50 x 3 x 5
mucho stupid

3) Cable tri extensions
50 x 4 x 12

4) Cable upright rows
50 x 4 x 12

5) Dips
bw x 5,5,3,3

6) Pushups wide
bw x 4 x 12

7) Decline abs weighted
+15 behind head x 3 x 6

Bench room was empty

8) Bench
bar x 12
65 x 8
75 x holy batman thats heavy x 3

wow.

well friday I will start training more seriously. Might try wendlers 531 again for lack of a better program, and being clueless and lost in my new gym.

Inspiration.

c.

Squattin in John Cena's Rack

My day started with driving right into a snow bank behind Albany Strength. I just left it there. But Warren (XXXL certified maintenance/contractor) shoveled it out. The work day started slow until John Cena stopped in to train before his big match in Albany tonight. He squatted. Heavy. and Deep. 5 plates + a 25 and 10. I squatted the same. minus the 5 plates. and the 10's.

Superset
1a) Squats
95 x 8 x 10

1b) Straight leg GM's
95 x 8 x 10

Superset
2a) Leg Extensions
40 x 3 x 10

2b) Leg Curls
40 x 3 x 10

3a) Decline weighted abs
+25 behind head x 3 x 8
3b) Pushups
50, 23, 25

My squats were just a little lighter weight than his.....

c.

Twenty Days Off and,

starting over....
..... at the new gym.

bw=114.2

Wasnt' sure what to expect after so long away. So I expected to be strong :) silly me. weak as a puppy but it was fun. Thought I would squat today but Sean and his crew had the squat racks. So I deadlifted. Just wanted to get the work in.


Warm up:
 Kettlebell swings 50lb x 3 x 50

1) Deadlift
135 x 3 x 10
185 x 2 x 5
205 x 12 sets of 3
Last rep was like pulling 295 so I called it there.

2) one arm DB rows
55lb x 4 x 8

3) Lat pulldown
90 x 4 x 8

4) Horizontal cable rows
95 x 4 x 8

5) Tbar Row
+35 x 4 x 8

6) HGR
bw x 8,8,6,3

7) 50 pushups

Ran 12 minutes

not sure what all the new machines are for. just kinda looked at them some. I guess I will like the new gym.

c.