August 24, 2015 Upper BOdy

• Bench Press: 225*3 260*3 260*3 260*3
• Pullups: 95*1 95*1 95*1
• Push Press: 185*1 225*1
• Chest-Supported Rows: 160*3 170*2 180*1
• Narrow-Grip Pullups: 11
• DB Standing Reverse Flyes: 25*9

Not a bad session, the 260 was a bit tough, I'll try 265 next week instead of bumping to 270.  Also, loved the 95 for pullups!

August 23, 2015 Sprinting

• 60m: 2
• 15m: 2
• 40y: 3
• 100m: 1
• 110m: 1
• Total: 480m

Track was soggy from rain, and my legs were tired, just did some general work her. 

August 22, 2015 More progress pics

Here's a few more progress pics....I'm always shocked when I see my back, even a few years ago it wasn't this developed.  Super happy with how it's progressing, and balancing out the chest/shoulders; hopefully it leads to good shoulder joint health in the long run.  Hips are still thick, which is just genetics...going to run an ECA stack, see if I can torch that off, although I'm not sure how much leaner I would want to get; things like farmers carries and the like get to be a pain in the ass if you're too thin.  I like having meat on me....pause.

 

August 22, 2015 Sprinting (first track spike session!)

• 60m: 2

First thoughts: Felt...cool, it's like you're almost instantly at your top speed, there's no slip back or anything on the start.  I'm surprised how much I felt a boost past the first 20m or so, it was definitely helping me push off harder with each step.

• 100m:  12.44

First 100 with them...I actually tailed off for the past 20m since it was supposed to just be a warmup run, and came within .12 of a PR....this is going to be fun.

• 100m: 12.13 NEW PR!! 

I actually stumbled a bit at 20m, simply because I got such a huge push at the start, I'm not used to it. 

• 100m: 12.06 NEW PR!! 

 It's going to take at least a few sessions before I'm used to this push at the start, I almost feel like I'm going to face-plant on my starts...Still, PR! I definitely feel like 11s are coming, as soon as I start getting used to these things.

 

•  100m: 11.92 NEW PR!!

Or I'll just get into the 11s right now....whoah. Honestly I have faster in me....I feel like once I get used to this 11.6 or better is possible.  

 

 So yeah.....HUGE help at the start, which contributed the most to besting my previous PR by .4, but honestly the help further down the track was amazing, I've never hit the top speeds I was hitting before. Once I get used to those first 30 meters and can kind of 'cage' the huge speed at the starts I should be able to knock down PRs.  I officially feel like a sprinter now....just need to start from a crouch, which is the next task after I master the spikes.  

 

• 100m: 12.35,  12.44

Finished with a couple more but I was pretty tired at this point...still the 12.35 would've almost been a PR about an hour ago. 

Total: 720m 

August 21, 2015 Track Spikes!

So I went and picked me up a pair of track spikes; Nike Zoom Rival S7s, and a pair of padded socks simply because they matched in color. But seriously though, the socks are super comfortable.  I can't wait to see how the spikes help; my weakest part of my sprinting is clearly my starts with a lot of slips and a tendency for one of my legs to kind of 'kick out' to the side.  

August 21, 2015 Pics

Forgot to post these, they're from June, so about two months old, right after I started my first EC stack of the summer.  I was obviously pretty dried out. 
 

August 21, 2015 Upper Body

• DB Incline: 105*9 110*6 100*8
• Sternum Pullups: 11, 8, 7
• Standing DB Unilateral Press: 70*7 65*7
• Pendlay Rows: 135*8 155*6
• DB Unilateral Flat Bench: 80*10 90*8
• Paloffs: 100*10

Good times, going to lead off with 110 next time.  Really had a lot of energy here.  set of 70 on the unilateral standing press was a bit sloppy.  I'll see how it goes next week, and if it's shit again I'll drop down to 65 for both sets. 

August 21, 2015 Random picture

I forgot to post this, took it mid-July. I get crazy veins in my forearms when I get even a little dehydrated.

 

August 20, 2015 Lower Body

• Olympic Squats: 275*1 315*1 340*1
• Front Squats: 225*1 275*1 300*1
• Deadlift (double oh): 315*1
• DL Mixed Grip: 405*1 425*1
• HPS: 95*3 135*2
• Hex Farmers: 365*110 365*110 365*102
• Dead Bugs: 10, 10

On squats/deadlifting I took it a bit easy since I'm doing this on Thursday instead of Tuesday. I want to be able to sprint well, I got new spikes! I'll post about that after.  On Hex Farmers I've never done 3 sets before, felt great.   Actually it felt horrible on my hands, but everything else felt good. 

August 19, 2015 Dodgeball

• Dodgeball: 80 minutes

August 18, 2015 Sprinting

• 110m: 2
• 100m: 12.69 -into wind

So I was feeling really energetic, then I went to the track and a lightening storm started just as I got there, with stiff winds that I was running face-first into. Not good times. 

August 17, 2015 Upper Body

• Bench Press: 225*3 250*3 250*3 250*3 250*3
• Pullups: 90*1 90*1 90*1 90*1 90*1
• Push Press: 185*1 205*1 225*1
• Face-Pulls: 40*10 40*10

Good session, just wanted to get some reps in, the 250 benching for triples felt great. 

August 15, 2015 Sprinting

• 110m: 2
• 100m: 12.75, 12.56 (shitty start), 12.50, 12.32 NEW PR!!, 12.56

yesssssssss back on track.  After a few crappy weeks worth of times things started to turn around about 10 days ago.  Set myself a record here.  Honestly I think it's time to get some track spikes, not sure how much faster I can get in cross trainers. My starts are what is holding me back. 

August 14, 2015 Upper Body

• Incline Bench Press: 225*3 240*1 255*1 265*1
• Sternum Pullups: 11, 9
• Standing DB Unilateral Press: 65*7 70*5
• Unilateral landmine BB Rows: 135*6 155*5
• DB Unilateral Flat Bench: 75*10 85*7

I've been calling the landmine bb rows t-bar rows, which they're not.  

August 12, 2015 Dodgeball

• Dodgeball: 90 minutes

August 11, 2015 Lower Body

• Squats: 315*1 355*1 370*1
• Front Squats: 255*1 280*1 305*1
• BB Calves: 315*10 315*10
• Deadlift (double overhand): 315*1 365*1 380*1
• Deadbugs: 10, 10

32 minutes here, wanted to get in a quick one with lower rest times, felt good!

August 10, 2015 Upper Body

• Bench Press: 225*3 250*3 265*3 280*2 290*1 300*1
• Pullups: 80*2 80*2 80*1
• DB Seated Press: 75*6 80*5
• Narrow-Grip Pullups: 10, 10
• DB Reverse Flyes: 25*6 30*5
• Cable Curls: 60*9 80*5

August 9, 2015 Sprinting

• 110m: 5

August 8, 2015 Sprinting

• 110m: 2
• 100m: 12.60, 12.56, 12.51, 12.88, 12.88, 12.91

August 7, 2015 Upper Body

• DB Incline: 105*9 105*8 100*8
• Sternum Pullups: 10, 7, 7
• DB Unilateral Standing Press: 60*9 60*8
• Cable Rows wide u-bar: 150*8 150*6
• DB Unilteral flat bench: 70*10 80*10
• Paloffs: 100*10

August 6, 2015 Sprinting

• 110m: 3
• 100m: 12.69, 12.65

August 5, 2015 Dodgeball

• Dodgeball: 85 minutes

August 4, 2015

• Front Squats: 250*1 275*1 300*1
• HPS: 115*2 135*2 145*2
• DB Farmers: 120*100 120*75
• Standing Calf Press: 260*10 280*10
• Dead Bugs: 10, 10

August 3, 2015

• Bench press (no arch, paused, cluster): 250*1,1,1,1,1,1
• Sternum Pullups: 35*3 35*3 25*2
• Push Press: 205*1 225*1 -r. lat cramped
• BB Rows: 135*13 185*9 205*7
• Landmine Laterals: 55*5 55*5
• Hammer Curls: 55*5

Good session, worked on benching off the chest with paused reps.  Lat cramped up on push pressing when I caught it at the bottom. 

August 2, 2015 Sprinting

• 40m (not yards): 1,1,4.92
• 100m: 12.52, 13.09, 12.56, 12.72, 12.72, 13.03

Good session, hitting good times on 100m here.  Gym Games were at the track, did some quick 40s, would have liked more warmups. 

July 31, 2015 Upper Body

• DB Incline Bench: 105*9 105*7 100*6
• Sternum Pullups: 11, 6, 6
• DB Unilateral Standing Press: 60*8 60*6
• Chest-Supported Rows: 135*5 135*5
• DB Unilateral Flat Bench Press: 65*10 75*8
• Close-Grip Bench Press: 185*4 205*1-elbows sore. 

Good session, 105 on db incline.  Sternum pullups went well, hit 11 finally 

July 30, 2015 Sprinting

• 110m: 4
• Total: 440m

Good stuff, feeling fast still, good to have that back.

July 29, 2015 Dodgeball!

• Dodgeball: 85 minutes

July 28, 2015 Lower Body

• Squats: 315*1 350*1 370*1
• Front Squats: 250*1 275*1 295*1 305*1
• DL (double overhand): 315*1 350*1 365*1 385*1 405*1/2
• DL (Mixed Grip): 405*1 425*1
• HPS: 135*1 double calf cramp fuck fuck fuck fuck
• Dead Bugs: 10, 10

baaaaaaarely missed 405 on the double overhand deadlifting.  So I was restarting the ECA this week, plus it was 95 degrees out for a few straight days....you see where this is going.  My forearms were cramping on deadlifts, plus my abs (wtf)...then on the hanging power snatch attempt both my calves imploded.  Not good times, first double calf cramp of my life. Laying off the ECA for at least a week, then trying again when this hot streak is over.