BW - 183.4 lbs
1 lb Indian club series then..
bench press: 130x3, 150x3, 165x3, 175x1, 190x1 (5 lb PR over December's test), add RAM - 185x3, 155x8
chins: 31 reps
swiss bar press: 95x10 / 3
seated row: 120x12 / 3
barbell curl: 65x8 / 3
running x 2 miles / 18:00 (avg pace was 9:00 however the breakdown was closer to 10:00 mile 1 and 8:00 mile 2)
Finished with a 2 lb Indian club swinging series
I am pretty happy with this run. I haven't run continuously more than a mile since I did my 1.5 mile test on my birthday, 6/13/11, when I did an overall fitness test to see where I was at. The 1.5 miles was around 20:00 if I remember correctly, and I haven't been doing a ton of running lately, had a bought with some 20:00 interval runs in Dec - Jan but that was about it so I am very happy with this. Would love to hit a 12:00 1.5 mile for my birthday when I go through the fitness test again!
Workout Time: 1 hour(s)
Workout Date: Today
Today at 7:49alink
Training Cycle 3 of 2012 begins today! In this cycle weeks 1 and 3 will be weeks in which I work in some heavy singles just to test my strength and see if the volume work from cycles 1 and 2 is working.
squat: 170x3, 190x3, 215x3, 225x1, 250x1 (5 lb PR over my test squats in December!)
chins: 53 reps
GHR: 25 x 6 / 3
ball sit-up: 25 x 10 / 3
WKC Elite Fitness Protocol: 16kg bell @ level 8 - jerk x 24/24, snatch x 24/24, long cycle x 15/15
*club swinging
Taiji class tonight. Also headed to Pensacola for a Qigong/Taiji retreat my Shifu, Shi Deru, is teaching this weekend! That is going to be AWESOME!
Workout Time: 55 minute(s)
Workout Date: 2 days ago
Yesterday at 6:28alink
Last session of the deload week - cycle 3 starts next week!
deadlift: 115x5, 135x5, 155x5
press: 45x5, 65x5, 75x5
chins: 18 reps
ab wheel: 2x8
wkc elite fitness protocol: 16kg bell @ level 4 / jerk x 18/18, snatch x 17/17, long cycle x 11/11, swing x 15/15
*club swinging
Workout Time: 30 minute(s)
Workout Date: 5 days ago
5 days ago at 6:17alink
Still deloading this week...
bench press: 80x5, 95x5, 105x5
dips: 9 reps
chins: 24 reps
suspended inverted row: 2x8
wkc elite fitness protocol: 16kg bell @ level 4 / jerk x 20/20, snatch x 20/20, long cycle x 12/12
*club swinging
Taiji class tonight at the Shaolin Institute....
Workout Time: 45 minute(s)
Workout Date: 7 days ago
6 days ago at 4:55alink
This week is the most awesome of the 4 week cycle - deload!!
squat: 95x5, 115x5, 135x5
chins: 15 reps
ghr: 2x8
ghr sit-ups: 2x8
wkc elite fitness protocol: 16kg bell @ level 4 / jerk x 19/19, snatch x 20/20, long cycle x 11/11
*club swinging
Taiji class tonight...
Workout Time: 45 minute(s)
Workout Date: 9 days ago
8 days ago at 2:54plink
