7-14-09

7-14-09
AM
Goblet Squat - 12-24K x 8
One Arm Clean and Press - 16K Ladder 1-2-3 x 1
One Arm Clean and Press - 24K Ladder 1-2-3 x 5 - go to 1-2-3-4 x 3 next time
Double KB Jerks - 28K x 10
KB Snatch - 20K x 20 R&L
Inverted Rows - BW x 13

Inch DB Deload - Right - 15# x 10 sec hold + 2 reps
Inch DB Deload - Left - 15# x 1 + 2 lifts to 6" misses
Decided to move the Inch DB work to the off days - grip gets too tired for good training after the KB stuff and everything.
Swings - 32K x 40

Walked Fairview Heights

Only 3 1/2 weeks until the climbing trip - I need to do more walking and include a pack now.

7-13-09

7-13-09 I'm sore today hehe

7-12-09
AM
Goblet Squat - 12 - 24K x 8
One Arm C&P - 16k Ladder 1-2-3
One Arm C&P - 24K Ladder 1 - 2 - 3 x 4 reps
Double KB Jerk - 24K x 15
KB Snatch - 16K x 20 L&R
Leverage Squat - 320# x 20
Chin Ups - BW x 15
Pushdowns - 80# x 10 Strap handle
I was supposed to do swings when the neighbor showed up. Then I spent the next several hours helping the neighbor take down and haul away a huge maple tree - the workout was nothing compared to loading chunks cut off a 44" trunk onto a trailer. Sure wish I knew we were going to do all that before the workout hehe!

7-9-09

7-9-09
AM
Goblet Squat - 12-16-20K x 8
One Arm Clean and Press - Ladder 1-2-3 L&R @ 20K x 3
One Arm Clean and Press - Ladder 1-2-3 L&R @ 24K x 3
Double KB Jerk - 20K x 20
KB Snatch - 20K x 15 L&R
Leverage Squat - 320 x 10 (harder than usual)
Inverted Rows - BW x 12
Pushdowns - 70# x 15
KB Swings - 32K x 32 reps 8 switch etc
Short break
Inch DB work
15# deload L&R x 3 - very weak today
Gracie L&R x 3R and 2L

Look good naked progress - I have lost a little over 4# so far from my high point a week ago and a bit of size here and there of course - bodyfat % is down a half percent from it's highest. Time to start cutting carbs now instead of just calories. So far so good.

7-7-09

7-7-09
AM
Goblet Sq - 24K x 15
One Arm Long Cycle - 16-24K x 10 L&R each
Double KB Jerk - 16K x 20
KB Snatch - 15L x 15 L&R
Leverage Squats - 420# x 10
Inverted Rows - BW x 12
Pushdowns - 70# x 15
KB Swings - 24K x 40 - 10 R - 10L back and forth non stop
Inch DB - 15# x 2 R&L

Did this pretty much non stop - I barely made it - thought I was gonna puke - shakey afterwards - shows I need more of this I guess.

Wrist Roller Progress and Inch work

7/3/09
Thug 2.4 inch Wrist Roller Partials (app. 2 turns each hand): 180 is feeling good now, did 195 in plates plus the loading pin with flexors and extensors. Also got 205 once out of two attempts w/ flexors (PR). Surprised I did this well after mostly taking it easy for the last few weeks.

Inch Dumbbell: two mid-shin lifts RH w/ 7.5 lbs. attached to finger side; quite happy with this as I did stop the rotation, just not for a long enough period.
LH: OH assisted lifts/negatives

Mini-tramp work: "paradoxical deloading" does not help from the ground yet LH, just feels heavier, although it does help doing holds/negatives.

Did a few Inch lifts w/17.5 lbs. attached at a picnic for work and some demonstrations w/ the RT and Blob later in the day. Also played volleyball and did pretty well.