This week in training was particularly lame for me because I was working on a paper.
- 1. 1/16/10 - Sat
Light stretching while Dee and Jansel test maxes before the meet.
- 2. 1/15/10 - Fri
Nothing -- paper deadline.
- 3. 1/14/10 - Thu - LOWER
Really quick workout because of paper deadline.
- Single-leg press 270x5x3
- A: Pull-through 190x15x3
- A: Adductors 100x15, 120x15,20
- A: Abductors 150x20x3 (stack)
Much harder if I lean forward.
- A: Single-leg quad extension 140x15, 180x13, 200x10
Try for good ROM.
- 4. 1/13/10 - Wed - CARDIO
Light basketball today for a little while.
- Cardio? - basketball HORSE
- 5. 1/12/10 - Tue - UPPER
- Dumbbell bench warm-up, 75x8, 85x7,6, 70x8
This was kinda hard... not a great sign.
- Single-arm pulldowns 100x6,8,8, 110x7
I like these.
- Cable fly 70x8, 80x5, 70x5
All of the rest was done quickly, and it shows.
- A: Tricep pressdown 70x8,7
- A: Hammer curl 30x8, 40x8,7
- Cardio: basketball/jogging 15 mins?
- 6. 1/11/10 - Mon - LOWER
Weight: 219 (after gym).
- Leg sled machine warm-up, 220x6, 260x6, 300x6, 340x6x4
This wasn't very hard, but it was probably the hardest bilateral movement I've done in a month.
- Hyperextensions bwx12x2, bw+45x8, bw+90x8x3
Stupid easy.
- Cable sidekicks 50x8, 60x8x3
These killed my glutes/hip adductors, but that was it.
- Leg extensions stackx20x2
My quads were burning doing these, two sets were enough.
- Leg curls 100x20, 120x20, 160x20
Not as hard, should have gone heavier.
- Abs: medicine ball toss/catch crunches 15 lb ball, 5 sets
Hopefully they will post about it, but Dee and Jansel tested their maxes today... Dee did pretty well considering she hasn't been training very heavy. Jansel was crazy intense -- it was kind of hilarious -- and hit some good numbers and a big squat PR. I'll call them all PRs since he hadn't tested a paused press or deadlift after squatting. Anywho, that's their story to tell...
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