A boy named Sharon

Wednesday 15 July 2009

Treadmill
4 minute walk
4 minutes @ 5
4 minutes @ 6
6 minutes @ 7
1 minute @ 5.5
1 minute @ 7
1 minute @ 8
1 minute @ 7.5
3 minute walk

25 minutes 2.2 miles total

Rowing Machine
10 minutes @ level 9 2150M

Eliptical
10 minute cool down

Weighed 210lbs today. 13lbs lost in the past 3 weeks. 10 of them because of laziness.
 
Thursday 16 July 2009

Deadlift
1x10x135
1x2x225
1x3x255
1x3x290
1x3x325
1x3x360
1x8x395
Pleasantly surprised. I definitely didn't think I had it in me.

OHP
1x10xBAR
1x5x95
1x5x110
1x5x125
1x5x140
1x10x155

Dips
4x10

Neutral Grip Pullups
4x5
 
Friday 17 July 2009

Treadmill
4 minute walk
4 minutes @ 5
4 minutes @ 6
4 minutes @ 7
4 minute walk
10 minutes @ 5.5
5 minute walk
35 minutes 2.5 miles

Eliptical
15 minutes Lvl 7 1.6 miles
 
Saturday 18 July 2009

Squats
1x10x135
1x3x225
1x5x275
1x5x300
1x8x320

Bench
1x10x135
1x3x225
1x3x235
1x3x245

Dynamic Rows
1x10x135
1x5x185
1x5x205
1x8x225
 
Tuesday 21 July 2009

Bench
1x10x135
1x5x185
1x3x225
1x3x255
1x3x270
1x4x285
Considering where I was at a couple months ago, this is just depressing.

Power Cleans
1x10x135
1x3x205
1x3x225
1x4x235

Light Box Squats-Form Work
3x10x135
I did these onto a very short stool. Well below parallel.
 
Thursday 24 July 2009

Deadlift
1x10x135
1x3x225
1x3x315
1x3x365
1x3x385
1x5x405

OHP
1x10xBAR
1x5x95
1x3x115
1x3x135
1x3x150
1x10x165

Dips
3x10

Neutral Grip Pullups
3x5
 
Saturday 25 July 2009

Squats
1x10x135
1x3x225
1x1x275
1x3x300
1x3x320
1x4x340

Close Grip Bench
1x10x135
1x10x145
1x10x155
1x10x165

Dynamic Rows
1x10xBar
1x8x135
1x3x185
2x3x225

10 Neutral Grip Pullups
 
Tuesday 28 July 2009

Bench
1x10x135
1x5x185
1x5x235
1x3x270
1x2x300
1x10x225

Power Cleans
1x10x95
1x6x135
1x5x185
1x3x215
1x3x245

Neutral Grip Pullups
3x8

Dips
3x15

If anybody wants to pick up my new book at Amazon, look for the title, "How to lose 90lbs on your big 3 in 2 months." It's a tale of pussiness that will be enjoyed by the whole family.
 
Thursday 30 July 2009

Deadlift
1x10x135
1x5x225
1x3x315
1x5x355
1x3x415
1x1x455

OHP
1x10xBAR
1x5x115
1x3x135
1x5x155
1x3x170
1x6x185

Rack Pulls
1x5x225 5 shrugs each rep
1x10x315
1x5x405
1x3x475

30 Pushups
 
Tuesday 4 August 2009

Bench
1x10x135
1x5x185
1x1x225
1x5x235
1x5x250
1x6x275

Power Cleans
1x10x135
1x5x175
1x5x205
1x5x230

Dips
3x15

Neutral Grip Pullups
3x8

Pushups
2x30
 
Thursday 6 August 2009

Deadlift
1x10x135
1x5x225
1x3x315
1x5x335
1x5x370
1x4x405 WTF!?!?!?!?

Croc Rows
1x15x45
1x15x55
1x15x65

Stiff Legged Deads
3x10x225
 
Saturday 8 August 2009

Squats
1x10x135
1x5x225
1x5x260
1x5x290
1x7x320

Low Box Squats
3x5x225

OHP
1x10xBAR
1x5x95
1x4x135
1x4x145
1x4x160
1x7x175
1x8x185 Push Press

Neutral Grip Pullups
3x8
 
Tuesday 12 August 2009

Bench
1x10x135
1x5x185
1x3x225
1x3x255
1x5x285

Hang Cleans
1x10x95
1x5x135
1x3x185
1x3x215

Power Clean
1x5x240
Tied my PR. Good to see I haven't turned into a complete pussy.

Dips
3x20

Neutral Pullups
3x8
 
Thursday 14 August 2009

Deadlift
1x10x135
1x5x225
1x5x315
1x3x360
1x3x395
1x3x430
Somebody is making progress.

Kroc Rows
1x15x50
1x15x60
1x15x70

Deadlift
3x10x245
 
PT test is this week. After the 23rd look out. I'm going to start eating again, and I hope to smash through 1300 by the end of September.
 
PT test for what?



Fuck you.

I'm Military. FUck yo couch. I think September is a little too optimistic. Early Oktober?

I weigh 209 right now btw. I'm looking to get around 230. I would be there right now, but once I get over 220 running starts to hurt.
 
Tuesday 18 August 2009

Bench
1x10x135
1x5x185
1x5x240
1x3x270
1x2x300

Hang Cleans
1x10x135
1x5x190
1x3x225

Power Clean
1x2x250
I could have done this at least 2 more times, but I went to the wrong gym tonight. No bumper plates. Had to be gentle with the weights. It felt light though.

Neutral Grip Pullups
3x8

DIps
2x20
1x10
 
Thursday 20 August 2009

Deadlift
1x10x135
1x5x225
1x5x315
1x5x375
1x3x405
1x1x455

Kroc Rows
1x25x15
1x45x10
1x85x26EA
Comin to Jesus moment
 
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