Week 13 Conditioning

Treadmill Run
20:00 Minutes at 6.6 at 1% incline

This run was better than the last couple, but it was a little challenging towards the end.  I think the added day of weights and the two weighted walk sessions take its toll.

Week 13 Day 4

Warmup
Jump rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg

Stretches

DB OH Press
45 x 10 (Bar)
30 x 2 x 15

Push ups
40, 15

Lat Pulldowns
85 x 60, 20, 20

Curls
20 x 100

OH Tricep Extension
35 x 4 x 25

Conditioning
40 lbs. Weighted vest walk 25 minutes

Good session today.  Friday is a quick and a little painful, but it is fun getting in the gym and doing some various lifts.

Week 13 Day 3

Warmup
Jump rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Stretches

Pause Squats
45 x 10
135 x 5
185 x 1
210 x 2 x 5

Deadlifts
175 x 5
210 x 4
245 x 3
280 x 2
300 x 1
310 x 1
320 x 1

Shrugs
135 x 50, 37, 17

Pike sit ups
3 x 12

Conditioning
Treadmill Run/Walk
12:00 Min. at 6.5 at 1%
8:00 Min at 3.5 at 4.5 %

Squats were nice and smooth with a lot of pop.  Deads flew off the floor.  Shrugs were easy until I got to 50 and then I slowed down.  Conditioning has got me after these workouts.  I was easily doing a 20:00 minute run on my off days in the last cycle at a 6.5 pace, now I cannot even get 12:00 minutes.  I think the workout takes a little bit out of me and affects the run, as I do my sprints on an off day (no weights) and I have been able to increase my speed on those.

Week 13 Day 2

Warmup
Jump Rope
100 Double leg
225 Right/25 Left
50 Alternating
100 Double leg

Stretches

Bench
45 x 15
130 x 5
150 x 4
175 x 3
195 x 2
210 x 1
230 x 1
235 x 1

Push ups
40, 18

Rows
65 x 50, 25, 25

Curls
20 x 100

Tricep Pushdown
35 x 50, 25, 25

These high rep days are a killer.  I was beat last night, and took a while to get going today.  I still have to fit in my conditioning this week over the next four days.  I have seen a couple of people actually keep to the 3 day a week lifting schedule, and I might give that a whirl going forward.

Week 13 Day 1

Warm up
Jump Rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg

Stretches

Box Jumps
30" x 3 x 5

Squats
45 x 10
135 x 5
150 x 5
175 x 4
200 x 3
225 x 2
240 x 1
260 x 1
270 x 1

Pull ups
8 x 5
2 x 4

Lunges
BW x 100

Nutrition
Starting Weight (3/18/2103): 230
Ending Weight (3/25/2013): 227.8

Avg Calories/day: 2322
Macro Breakdown:
Protein: 36%
Carbs: 34%
Fat: 29%

Was a little tired heading into the gym today, but I got a decent workout in.  The box jumps always get me going, great way to warm up for squats.  Added one more pull up across the board.  Lunges were tough, but I got them all done in one set, was huffing and puffing and my legs were on fire, but they got done. 

As for my nutrition, this last week saw me lose 2.2 lbs.  I started last week a little heavy after a cheat day, so I have some ground to make up.  I still think 215 is very manageable. 

Week 12 Conditioning

Down the hill (modified hill sprints):

3 x 1:00 min. at 6.4/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.4/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.4/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.4/1:00 min at 3.0 @ 0% incline

Felt great running today, way better than after my workout on Thursday.

Week 12 Day 4

Warm up
Jump rope
100 Double Leg
25 Right/25 Left
50 Alternating
100 Double Leg

Stretches

DB OH Press
45 x 10 (bar)
25 x 10
30 x 2 x 15

Push ups
30, 16

Lat Pull Downs
85 x 50, 30, 20

Curls
20 x 100

OH Tricep Extension
30 x 5 x 20

I am feeling it today.  Push ups were tough today, I think it had to do with the shoulder presses before hand.  I met the 50% set, but I was 10 push ups less on my first set.  Lat pull downs were tough, and my triceps are still pumped from the extensions.