After cutting down to 148.8 lbs. (the lightest I’ve been since leaving Army Basic Training in 1998), I didn’t train at all for 3 weeks.  This was my first week back.  I’ll be focusing on strength training 3 days per week, and 2 minute intervals for three days per week.  Is this counter productive?  I don’t know.  Logic tells me “yes”.  Let’s see if experience counters that. . .

Monday May 11, 2009  10:14am - 10:37am

• Power Clean: 95lb. x 5, 115lb. x 3, 135lb. x 3, 135lb. x 3, 135lb. x 3
• 1:30rest between sets.

• Push Jerk: 95lb. x 5, 115lb. x 3, 135lb. x 3, 145lb. x 3, 155lb. x Fail, 155lb. x 1, 135lb. x 4.
• 1:30 - 2:00 rest between sets.

Tuesday May 12, 2009 10:55am - 11:09am

• 2:00 work / :45 rest of following:
• Heavy bag punching
• Jump Rope
• 55lb. Kettlebell Swing
• Jump Rope
• Heavy bag punching

Wednesday May 13, 2009 8:50am - 9:18am

• Back Squat: 135lb. x 5, 155lb. x 5, 185lb. x 5, 195lb. x 5, 205lb. x 3, 205lb. x 3.
• 1:30 - 2:00 rest between sets.

• Weighted Pull Ups (161.4lbs weight with clothes): - x 5, 25lb. x 5, 30lb. x 4, 25lb. x 4, 20lb. x 5, 20lb. x 3.
• 2:00 between sets.

Thursday May 14, 2009 9:56am - 10:10am

• 2:00 work / :45 rest of following:
• Heavy bag punching.
• Rowing.
• Heavy bag punching.
• Rowing.
• Heavy bag punching.

Friday May 15, 2009 3:43pm - 4:08pm

• Power Snatch: 75lb. x 5, 85lb. x 3, 95lb. x 3, 95lb. x 2, 85lb. x 3, 85lb. x 3.
• 1:30 rest between sets.

• Bench Press: 135lb. x 5, 185lb. x 3, 175lb. x 3, 180lb. x 3, 180lb. x 3, 180lb. x 3.
• 2:00 rest between sets.

Saturday May 16, 2009 10:05am - 10:35am (estimate ending time)

• 2:00 work / :45 rest of following:
• Heavy bag punches.
• 32″ box jump.
• Jump Rope.
• Heavy bag punches.
• Burpee-Pull Ups.
• UNTIMED REST.
• Jump Rope.
• Rowing.
• 20″ Box Jump.
• Tire Flip.
• 115lb. Power Clean and Press.

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.

9:00am  Breakfast sandwich with bacon, egg, and cheese.  2 cups of coffee black.

11:16am - 11:35am  FITNESS TRAINING

• Bench Press 135lb. x 10 for warm up.
• Superset 165lb. Bench Press with 250m Row with 45 second rest between sets.
• Bench Press reps: 9, 6, 4, 4.
• Followed by 3 minute rest.
• 30 seconds of work, 30 seconds of rest for each of the following:  Sledge Hammer left, 44lb two-hand kettlebell swing, Sledge Hammer right, 44lb two-hand kettlebell swing.

11:55am  1 pint chocolate milk.

2:00pm  2 brats with white buns and barbeque sauce.

3:30pm  2 slices pizza.

4:15pm  1 cup green tea.

9:15pm  1 apple.

8:00am  FIT FIFTY: Air Squats

9:00am  1 handful almonds.  Small fruit cup with melon and grapes.  1 cup coffee black.

11:26am - 11:41am  FITNESS TRAINING

• Power Clean & Press:  95lbs x 8, 115lbs x 5, 135lbs x 3, 115lbs x 5, 95lbs x 8.
• 1 minute 30 second rest between sets

• Row 500m at moderate pace: 1 minute 53 seconds.

12:00pm  1 pint chocolate milk.

2:00pm  Bowl of white rice, stir fried beef and broccoli.

3:15pm  1 handful walnuts.

3:45pm  1 apple.

6:30pm  1 handful almonds.

7:30pm  1 apple.

9:30pm  2 meatballs with tomato sauce and small amount of pasta.

Weigh In: 165lbs.

9:30am  Bagel with cream cheese.  1 cup of coffee black.

11:05am - 11:31am  FITNESS TRAINING

• Row: 2 minutes moderate pace for warm up.
• Superset Kipping Pullups, 165lb. Bench Press, 115lb. Hang Squat Clean. 1 min. 30 sec. rest between sets.
• Kipping Pull Ups: 13, 8, 6, 7, 6.
• Bench Press:  8, 5, 4, 3, 3.
• Hang Squat Cleans:  4, 3, 3, 3, 3.
• Rest 1 min. 30 seconds.
• Single Leg Squat: 3 reps each leg x 3 with 1 minute rest between sets.

11:40am  1 pint 2% milk.

1:30pm  Bowl of chili with a small amount of white rice.  Multi-vitamin and Omega-3 supplement.

2:45pm  1 cup green tea.

3:15pm  Small handful of almonds.

3:55pm  Small handful of almonds.  1 apple.

7:05pm  Handful of walnuts.

8:30pm  Bowl of chili with 1 small corn tortilla.