Week 17 Day 4

Warm up
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg

Stretches

Overhead Barbell Press
45 x 12
65 x 6
85 x 2 x 12

Lat Pull downs
85 x 100

Curls
20 x 100

Tricep Push downs
35 x 4 x 25

Conditioning
Weighted vest walk 35:00 Minutes

Great workout today.  The lat pull downs were done in one set, they were feeling it around 60, and afterwards they were burnt.

Week 17 Day 3

Warm up
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 3
230 x 2 x 3

Deadlifts
195 x 5
230 x 4
275 x 3
310 x 2
330 x 1
340 x 1
350 x 1

Shrugs
135 x 50, 30, 20

Sit ups
3 x 30

Good workout today, squats and deadlifts felt light.

Week 17 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 8.5/1:00 min at 3.4 @ 3% incline
3 x 1:00 min. at 9.5/1:00 min at 3.5 @ 0% incline

Conditioning felt great today.

Week 17 Day 2

Warm up
Jump Rope
100 Double leg
25 right/ 25 left
25 alternating
100 Double leg

Stretches

Bench
45 x 15
140 x 5
165 x 4
195 x 3
215 x 2
225 x 1
250 x 1
255 x 1

Push ups
40, 22

Rows
65 x 60, 20, 20

Curls
20 x 100

Tricep Push downs
35 x 4 x 25

Conditioning
35 minute weighted vest walk

Good session today.  All singles on the bench were paused.  After the weighted vest walk I felt great, not too hard of cardio, just the right amount of work to make you feel good.  Really digging the nice weather and these walks.

Week 17 Day 1

Warm up
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Stretches

Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
260 x 1
285 x 1
295 x 1

Pull ups
10 x 5

Lunges
BW x 100

Conditioning
35 minute weighted vest walk

Nutrition
Beginning Weight 225.8 (4/8/13)
Ending Weight: 224

Calories: 2503 Avg. calories/day
Protein: 34%
Carbs: 38%
Fat: 28%

Good workout today.  the weighted vest walk felt great as it was sunny and 65 degrees outside.  Squats felt smooth and light.  For my nutrition, I forgot what my weigh in was for last week, so I am going off of two weeks ago.  Almost 2 lbs down in those two weeks, so i am on the right track.  I again went over what I set as my target goal for calories by about 153 calories/day which is a little over 1000 calories throughout the week.  I might be a little low on my recommended calories, which is fine, since it gives me a little cushion throughout the week.

Week 16 Day 3

Warm up
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 3
210 x 3 x 3

Deadlifts
155 x 5
195 x 4
230 x 3
275 x 2
310 x 1
330 x 1
340 x 1

Lat pull downs
70 x 100

Conditioning
30 min weighted vest walk

Nice rebound session today, took a little while to get going, but once I got it everything felt good.  Was suppose to do shrugs today, but I messed up and did lat pull downs.  I also used a lighter weight by accident, but was able to bust out all reps in one straight set of 100.

Weel 16 Day 2

Warm up
Jump rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Stretches
Bench
45 x 15
140 x 5
165 x 4
195 x 3
215 x 2
220 x 1
235 x 1
250 x 1

Push ups
25, 20

T Bar Rows
40, 30

Conditioning
30 minute weighted vest walk

Horrible workout today, the worst of the year.  Bench started feeling heavy at 165, 250 was a struggle.  Push ups kicked my butt.  I called my workout after the set of 30 on T Bar rows, head was not in the game.  Chalk it up and move on.