Justin- Football

Much like Aaron, my lifting schedule has changed quite a bit due to me picking up a sport. I'm playing football in the fall, so I'm doing whatever the coach tells me for now. The program we are on right now is more volume than I'm used to, and seems to be tweaked as to emphasize core strength. I hope I can get stronger on it...

some agility stuff, then some sprints, then...

1 leg squats to box 4x5
lying pull ups 3x6
swissball hip ext 3x8
farmers walk 3x20
1 arm rows 3x8
swissball db bench 3x8
situps with med ball toss 3x10

Shanker: Conditioning/Core 09/18

Intervals for 1 mile
Supinated Leg Raise + Reverse Crunch BWx24
Kneeling Cable Crunch 190x24
Ab Roller (from knees) BWx16x2
Hanging Windshield Wiper BWx12; BW+5x8
DB Sidebend 75x16

Foam Roll: Low Back (static and dynamic), hamstrings, quads, glutes, groin (im tagging groin. why? don't know, just kinda feel like it)

Gordon: 8/22 & 8/23

8/22/09: Speed day

Box Squat: 9x3@185 (fast)
Bench: 8x3@135 (medium fast)
Bent over row: 3x6@154 (medium)
Hanging leg raise: 6,8,8,8
Cable standing crunch: 3x8@100

All the speed sets started out medium, then got faster as the sets went on. Didn't quite know what to do with all the extra hours at the gym, so did some abs too.

8/23/09: Accessory day

Good Morning: 3x5@185 (medium) per Nate's advice I'm going to start progressively adding weight to gm's
DB curl: 8@30; 4x8@35 (slow)
Calf raise: standing - 2x8@160; seated - 2x8@90
Sit ups: 3x10@45

Was really unfocused today and babbled too much. Need to increase work capacity (conditioning) and focus.

Also, I've decided to enter into a bodybuilding pre-competition phase on account of an ex coming into town this weekend, and me needing to show her what she's missing. The plan is to drop to 1000 Cal/day, take ECA stack, and carb/water deplete starting today. John I'll need advice for good tanning salon, Andre for hair removal/manicure/pedicure, Shanker for ways to push her out of my life, and Rene for fashion tips :D

Shanker: Etc/core day

Warmup:
Intervals for 0.75 miles had to stop because z treadmills are fucking deathtraps for intervals. Goddamn belts catch, speed adjustments are slow...
Cat/camel 16
Cobra/prayer thingy 16
Birddogs 16
Fire hydrants 16

Foam Rolled Lower back, quads, hamstrings, calves, groin and glutes.
Static stretched hamstrings, quads and calves.

DL 135x8
Standing Ab Roller FAIL Don't know how Frank does these...freak.
Kneeling Ab Roller BWx16
Kneeling Cable Crunch 235x12x2
Hanging Windshield Wiper BWx12
DB Sidebend 110x12

Sit/dick around/make mildly homosexual jokes/check self out in mirror/obsess over fat gain 342

Shanker: GVT Cycle 5 Arms Workout 1

Warmup:
Jog 1 mile

Working Sets (90 sec between sets):
Dips (goal BW+35x9x10): BW+35x9x6; BW+35x6; BW+35x7; BW+35x8; BW+35x6
Seated Incline Hammer Curls: 35x9x10
Skullcrushers:105x12x3
Close Grip BP: 105x12; 105x10; 105x12
Standing Cable Curls: 140x12x3
Hanging Windshield Wipers: BWx12; BW+5x6
Russian Dumbbell Twist: 15x17
Hanging Pike+Reverse Crunch: BWx8
Lying Leg Raise+Reverse Crunch: BWx24

Dips were harder than expected and after set 6 I got a slight twinge on the lower inside part of my right pec, didn't push myself as hard after that.
Everything else was relatively normal, core work felt amazing...popped out 5 working sets in less than 15 minutes.

Veronica: Aug 9 core/cardio and Aug 8 deadlift

Thanks for inviting me to the blog. Already I have learned something important: it helps to wear an Under Armour hat to lift heavy weights; for very heavy weights, another hat with flames can be added to that one...

Sunday, August 9

Cardio: I'm trying to lose weight at the moment, so aiming for 25-45 mins cardio on most days. Total today: 45 mins.
---running outdoors - 16 mins @ medium pace
---running on treadmill - 1 min/7.2, 10 min/7.4, 1.5 min/9.0. Incline 1.o for all times.
---swimming - 17 mins @ leisurely pace

Weightlifting: Was sore from DL yesterday; tried to do things that use the opposite movement.
---Incline situps -- 10 lbs x 16; 25 lbs x 5; 20 lbs x 6; no weight x 30ish
---Leg raises on leg-raising-ab-machine (don't know what it's called) -- 16 x 3
---Knee raises hanging from bar -- 12 x 3
---Cable hip flexor exercise -- 60 x 12; (80 or 90) x 6
---Knee-to-opposite-elbow situps while balanced on other hand and foot -- 16 x 3
---Assisted pullup -- 35 lb assist x 5 x 2

Stretching/misc: 1 yoga class and sauna

Saturday, August 8

Deadlift
---Romanian (?) style -- 64 x 5 x 2; 74 x 7; 84 x 5
---regular -- 94 x 7ish; 104 x 7ish; 114 x (3-5) x (4ish) or maybe it was 124 lbs... I forget

This felt "enjoyable" overall... got tired at the end and grip failed. My goal for the next few months is to learn correct technique, so I don't mind adding weight slowly. Thanks, Shanker, for the pointers: shins more perpendicular to ground, weight on heels, lift from upper back first then legs.

Cardio: running ~2.5 miles outdoors, ~20 minutes.

Shanker: Etc/core day

Intervals for 1 mile to warmup
Situps: BW+45x24
Ab Roller: BWx24x2
Kneeling Cable Crunch: 225x18
DB Sidebends: 90x16; 110x12
Stationary Horizontal Woodchop: 60x40
Foam Rolled Lower Back, Static Stretched Hams and Glutes