Archive for September, 2009

Wednesday 9.30.2009 500m Row – 1:39.1 Back Squats45x5x2, 70×5, 95×5, 12

September 30, 2009

Wednesday 9.30.2009

500m Row – 1:39.1

Back Squats
45x5x2, 70×5, 95×5, 125×5, 160x5x3

Bench
45x5x2, 60×5, 70×5, 85×5, 97x5x3

Chin-Ups, max sets, green band, chest to bar
9, 8, 7, 6, 5

Make-Up Logging Friday 9.18 Back Squats45x5x2, 75×5, 100×5, 135×5, 150x

September 29, 2009

Make-Up Logging

Friday 9.18

Back Squats
45x5x2, 75×5, 100×5, 135×5, 150x5x3

Press
45x5x2, 55×5, 60×5, 65x5x3

Deadlift
95×5, 135×5, 145×5, 150×5, 160×5

Thursday 9.24

“Grace”
30 Clean & Jerks, 95#, for time: 5:22.

Saturday 9.26

“Fight Gone Bad” – 296

Monday 9.28

Back Squat
45x5x2, 75×5, 105×5, 140×5, 155x5x3

Press
22x5x2, 42×4, 52×3, 62×2, 70x5x3

Power Clean
65×3, 75×3, 95×3, 105x3x3, 95x3x2

Scallops, mushrooms

September 17, 2009

Scallops, mushrooms

Corn bisque

September 17, 2009

Corn bisque

Wine and cheese biscuit

September 17, 2009

Wine and cheese biscuit

Wednesday’s Workout Pull-Ups, Strict, Green Band10, 10, 10 Handst

September 17, 2009

Wednesday’s Workout

Pull-Ups, Strict, Green Band
10, 10, 10

Handstand Practice

Back Squat x5
75, 95, 115, 140, 140, 140

Bench x5
45, 65, 75, 85, 95, 95, 95

Chin-Ups, Strict, Green Band, Max Reps
10, 10, 10, 8 (6 C2B), 7 (5C2B)

10.00am Breakfast Coffee, smoothie

September 17, 2009

10.00am Breakfast
Coffee, smoothie

Again, back to logging… Wednesday’s Foods 8.30am BreakfastS

September 16, 2009

Again, back to logging…

Wednesday’s Foods

8.30am Breakfast
Smoothie, coffee

11.00am Snack
Handful Almonds

2.00pm Lunch Part I
1/2 turkey cheese tomato lettuce honey mustard wrap
1/2 french onion soup

4.00pm Lunch Part II
1/2 quart grassfed chocolate milk
1 apple
1 stick string cheese
diet cherry soda

10.00pm Dinner
Tuna/cheese wrap (tuna packed in oil; 2 slices cheese)
1 beer
Lots of sweet potato/beet chips
1 small milk chocolate bar
Raspberries

9.00am BreakfastSmoothie 2.00pm Lunch1/2 roasted chicken sandwich

September 12, 2009

9.00am Breakfast
Smoothie

2.00pm Lunch
1/2 roasted chicken sandwich
1/2 chicken salad sandwich
1/2 cup tomato soup
1 diet coca cola

Friday’s Indulgences 9.00am BreakfastSmoothie, coffee 2.00pm L

September 12, 2009

Friday’s Indulgences

9.00am Breakfast
Smoothie, coffee

2.00pm Lunch
Tomato soup
1/2 salmon wrap
Roast zucchini
Handful almonds
Coffee
1 beer

5.00pm Movie Snacks
4 shrimp dumplings
8 fried battered apple sticks
1 beer
Handful almonds

10.00pm Dinner
2 hot dogs
1 hot italian sausage
2 hot dog buns
Grilled zucchini and squash
4 slices cheese (2 american, 2 monterey)
2 beers
dark chocolate ice cream