1/13/2010 (4)

Jump Rope
500x

Bent Over Row

Pull-ups
Super set with curls

Treadmill
20 min

1/12/2010 (3)

Jump Rope
300x

Plyometrics

Clean Load- 3,246
1x3_154
1x3_198
1x3_220
1x3_242
1x2_264
1x1_275

Squat Load- 3,295
1x1_385
1x1_425
1x1_475
1x6_335* My 20 repper strength really suffered from the time off. Next week I am going to drop to 295 so I'll be able to get more reps.

1/11/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,218
1x10_90
1x5_200
1x1_244- 1 motion
1x1_266- 1 motion
1x1_288- 1 motion
1x1_300
1x5_244

Incline Load- 6,750
3x10_225

Triceps

1/10/2010 (1)

Treadmill
30 min

1/8/2010 (5)

Bent Over Row

Pull-ups

Work was closed today so I got another day off. It was in the low teens outside today and in the low tweentys in the garage, real hard to get going today.

1/7/2010 (4)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axel Clean & Press Load- 9,712
1x10_90
1x10_174
1x10_196
1x8_218
1x8_240
1x4_262

Close Grip Bench Load- 9,250
5x10_185

1/6/2010 (3)

Treadmill
40 min

Pull-ups
Super set with biceps

1/5/2010 (2)

I am really feeling those 2 weeks off. To avoid getting overly soar I have decided to work back into my training routine gradually. Today I went with modert weight (around 75-80%) but kept the reps real low.

Jump Rope
300x

Plyometrics

Clean Load- 2,464
1x3_154
1x3_198
1x3_220
1x2_242
1x1_264

Squat Load- 1,085
1x1_315
1x1_365
1x1_405

1/4/2010 (1)

I had a good Christmas break and really enjoyed the time off with my son. But it is time to get back to work.

Jump Rope
300

Plyometrics

Log Clean & Press Load- 4,256
1x10_90
1x10_156
1x5_200
1x1_244- 1 motion
1x1_266- 1 motion
1x1_286

Incline Load- 4,050
3x6_225