February 24, 2010
bw = 194
194??? UGH I'm going the opposite direction of my goals!
February 25, 2010
27 minute NEPA walk
hip flexor stretch - 0:60L/R, 0:60L/R
knee hug - 5L/R
inverted hamstring - 5L/R
Kossack - 5L/R
Lateral squat - 5L/R
Ido scap WU - red IW band - 10 reps all
blue collar fitness KB warmup - 12kg kb - 10 reps each movement
jump rope - 100 singles, 30L/R, 30 singles
KB complex - 24kg KB: 1:30 rest between circuits
2H swing - 10, 10
upright row - 10, 10
goblet squats - 5, 5
row (grabbing by horns of kb) - 10, 12
kb horn curls - 3, 3
crush press - 5, 8
windmill - 6, 6
suitcase DL - 12, 16
t-pushup - 10, 10
ABZ wheel - on knees - 10, 10, 10
-At home workout, going to start doing NEPA walks again
-kb complex - Tried following the cues from that t-nation complexes article where you change the reps/weight depending on the movement not necessarily a 10 reps for everything mentality.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."