Monday April 13, 2009  7:42am - 7:47am

• Row 30 sec. work / 30 sec. rest x 5: 799m.

10:55am - 11:16am

• Superset of 60lb Dumbbell Bench Press, Strict Pull Ups, Ring Push Ups, and 60lb One-arm Row.  1 minute rest between supersets.
• Dumbbell Bench Press: 15, 8, 6, 6.
• Pull Ups: 10, 6, 4, 4.
• Ring Push Ups: 10, 6, 5, 5.
• One-arm Row: 5, 4, 4, 4.

• Followed by Sledge Hammer drills 30 seconds work / 30 seconds of rest x 4 (2 each side).

Tuesday April 14, 2009 7:31am - 7:36am

• Jump Rope 30 sec work / 30 sec rest x 5.

Wednesday April 15, 2009 6:40am - 6:45am

• Row 30 sec work / 30 sec rest x 5: 821m.

10:19am - 10:39am

• Power Snatch: 55lb x 8, 75lb x 5, 75lb x 5, 75lb x 5, 75lb x 5.
• 1 minute rest between sets.

• 44lb. Double Kettlebell Clean, Press, Overhead Squat: 5, 3, 3.
• Untimed rest between sets.

• Knees to Elbows supersetted with 30 seconds of Hopscotch. No rest between sets, repeat three times.
• Knees to Elbows: 14, 6, 6.

Thursday April 16, 2009 11:10am - 11:45am.

• 1 Muscle Up every 30 seconds: 10 reps total.

• Superset of Rope Climb, 150lb Bench Press, Kipping Pull Ups, Plyo Push Ups, and Body Rows with heels elevated.  1 minute rest between supersets.
• Rope Climb: 4, 2, 2.
• 150lb. Bench Press: 10, 7, 5.
• Pull Ups: 12, 9, 10+6.
• Plyo Push Ups: 12, 10, 8.
• Body Row: 10, 6, 6.

Friday April 17, 2009 11:17am - 11:32am

• 32″ Box Jump x 10.
• 55lb. Kettlebell Swing x 20.
• Repeat 5 rounds for time: 14:25.

Saturday April 18, 2009 10:10am - 10:40am.

• Bootcamp Class: various high impact cardio and other bodyweight drills like squats, lunges, and squat thrusts.

Sunday April 19.  Untimed Workouts x 2.

• Took pics and video twice today for use with GymJunkies.  Prior to both sessions I completed a “pump” workout of pushing and pulling exercise.  I also did 4 karate forms for the second session.  Needless to say, although I did not write down the workouts, they were tough ones.  Tough enough that I’m taking the entire next week off from training.  Next workout will not happen until the week of April 27 - May 3.

Once again, I’m behind on entries.  And again, I’m without the voice recorder.  But I now have a back up voice recorder on my cell phone, so no more excuses. . .

Training for the last week follows:

Friday March 6, 2009: 10:55am - 11:06am

• Row 2 minute warm up.
• Power Clean & Press: 115lb x 7 + 2.  Lower back tweaked, exercise stopped.
• Push Press: 115lb x 5, 125lb x 3, 115lb x 4.  1 minute rest between each.
• Not a good day in the gym.

Monday March 9, 2009: 11:25am - 11:43am

• 135lb Bench Press supersetted with Kipping Pull Ups.  45 second rest between each superset.
• Bench Press: 18, 11, 6, 6, 4.
• Kipping Pull Ups: 14, 10, 8, 7, 6.

• 75lb Power Snatch to Overhead Squat Combo: 4, 3, 3.  Untimed rest between sets.

Tuesday March 10, 2009: 3:45pm - 4:00pm

• 2 minute rounds on Muay Thai bag, kicking and punching x 3.
• Black belt form, Form 1, Form 3.

Wednesday March 11, 2009: 9:03am - 9:20am

• All movements with 44lb Kettlebells.
• 2 Hand Swing: 20 Russian style + 20 American style.
• 2 Hand Clean and Press x 8.
• Alternating 1 Arm Swing: 15 each arm.
• 2 Hand Clean and Press x 8.
• 2 Hand Swing: 20 American style.
• 2 Hand Clean and Press x 6.
• Front Squat in rack position: 8, 8, 8.
• Untimed rest between each.

9:30am  Omelet with ham, green pepper, onion, tomato and cheese.  Homefried potatoes.  1/2 piece of wheat toast.  2 cups of coffee black.

12:16pm - 12:38pm  FITNESS TRAINING

• Deadlift 75lb x 10
• Thruster 75lb x 10

• 95lb Thruster supersetted with 24″ box jump.
• 10, 8, 6, 4 reps each completed as fast as possible.

• Superset of push ups on push up bars, strict pull ups, and ab wheel roll outs.
• Push Ups:  18, 11, 7.
• Pull Ups:  7, 5, 4.
• Ab Wheel:  6, 4, 3.
• 1 minute rest between sets.

1:00pm  1 pint chocolate milk.

1:45pm  Bowl of chili with 6 whole wheat crackers.  Large glass of water with juice of half lemon.  Multi-vitamin and Omega-3 supplement.

4:15pm  Handful of walnuts.

7:00pm  3 pieces peperoni pizza.