Becoming an Athlete

I can't speak highly enough about this training plan.  Taking Jim Wendler's advice of starting from light (50% 1RM in my case), means I've yet to miss target reps for any sets.  I'm still making consistent progress.  The only area that is taking a hit are chin-ups.  They are starting to aggravate my elbow, so I'm going to switch to neutral grip pullups for my volume / endurance work.  On to my Monday night workout results: jump rope: 3 x 2min/1min.  Getting easy.  Need to add a 4th round Russian twist:  12 x 12/12, 12/12.  Will progress to 15 per side then increase load to 15lbs. skipped biceps and triceps as my elbow was still tweaked. Horizontal strength: a. bench press:  180 x 5; 190 x 5; 200 x 12 b. bent row: 150 x 5; 160 x 5; 170 x 8 Vertical endurance:  Skipped 4th set because of elbow weirdness a. OHP: 100 x 10, 10, 10 b. chin-up:  BW x 6, 7, 4 (elbow hurting) Squat:  about 5 warm-up sets, then 225 x 5; 235 x...

My wife and I hiked 10-11 miles in Georgetown, TX on Saturday.  An evening of pizza and wine brought back to life. :) I went to my friend's house on Sunday night to work some boxing skills and drills.  I'm always amazed out how quickly I get rusty, but how I sharpen up even quicker, from round to round.

Another great workout.  Back on track and feeling good. T-bell swings are the ultimate destroy / rebuild tool.  Everyone is asking me if I'm dieting.  :) treadmill:  0.62 miles in 10 mins, 3.5 degree icnline 1-arm overhead situp*:  10 x 10/10, 10/10 Bicep tri-set: one set per arm today ionstead of 2.  pressed for time a. zottman curl: 22.5 x 10/10 b. concentration curl: 22.5 x 10/10 c. x-body hammer curl:  22.5 x 10 Tricep tri-set: one set per arm today ionstead of 2.  pressed for time a. x-body dumbbell extension:  22.5 x 10/10 b. reverse grip pressdown:  20 x 10/10 c. neutral grip pressdown: 20 x 10/10 Vertical strength: a. Pullup:  BW x 5; +10 x 5; +20 x 5 b. OHP: 135 x 5; 140 x 5; 145 x 6 Horizontal endurance: a. 1-arm row: 70 x 10/10, 10/10, 10/10 b. pushup: BW x 15, 15, 15 FBGM: 115 x 10; 120 x 10; 125 x 10 T-bell swing:  73 x 15, 13, 12, 10

Thursday night I took my daughter to the pool.  We took it easy and did 20 laps together.  That girl has been a water bug from the day she was born.  It was really cool to exercise with her.  Swimming is about the only form of exercise she likes, so I plan to take her as often as she wants to go.

This was my best workout yet!  I made one subtle change to keep raising my emphasis on athleticism as my old strength levels come back. Jump rope:  3 x 2min / 1min  :)  Good and sweaty foam rolling - emphasis on IT band and triceps, but done all over Wood chopper: 110 x 10/10, 10/10  -  felt easy! Arm strength:  going to increase reps next time instead of weight, as my elbow tendons are getting sore a. barbell curl: 75 x 8, 8, 8 b. skull crusher: 75 x 8, 8, 8 Horizontal strength:  GREAT numbers today a. bench press:  175 x 5; 185 x 5; 195 x 10 b. bent row: 145 x 5; 155 x 5; 165 x 8 Vertical size: Chins kinda weak today.  Oh well a. OHP: 100 x 10, 10, 10, 8 b. Chin-up:  BW x 6, 6, 6, 4 Front squat: 185 x 5; 195 x 5; 205 x 9 - I used a heapin helpin of Tiger Balm on my knees before I started.  As I did my warm-up sets, my knees caught fire and felt AMAZING! TRX-assisted pistol squat ladders: 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1...

I went to our HOA park, and started with a 1/4 mile walk.  After that, I did some spine rolls on the ground, followed by lots of miscellaneous stretching.  After I was warmed up I did 5 rounds of the following: 1/4 mile jog down dog / cat stretch bridges windshield wipers front split / side split rotations spine rolls I kept it really light.  Just trying to feel loose and light like when I was fighting.

Much better day.  The gym was overly crowded, so I did a lot of standing around and waiting.  I was a bit weaker than I expected, but all in all, not bad.  I attribute this to my meal schedule being WAY off today. treadmill:  0.59 miles in 10 mins at 3.5 degree incline leg raise off bench:  BW x 18, 20, 20 Bicep superset: a. Alternating dumbbell curl:  30s x 10 each b. EZ bar curl:  70 x 8 Tricep superset: a. Rope grip pushdown: 50 x 10, 10 b. Dips:  BW x 8, 5 Vertical strength: a. Pullup:  BW x 3, 4, 4, 5, 5 b. OHP: 135 x 5, 5, 5; 140 x 5, 7 Horizontal endurance: a. 1-arm db row:  70 x 10/10, 10/10, 10/10, 10/10 b. pushup:  BW x 10, 10, 10, 10 deadlift:  235 x 5; 255 x 5; 275 x 12 1-arm KB swing:  35lb  - 30 total per arm.  alternated every 10 reps KB Snatch: 35lb - 20 per arm. alternated every 10 reps