Catalyst Athletics Forums - View Single Post - Derek's Mass Gain Manifesto and Milestone Log

Derek Simonds · 07-15-2011, 06:28 AM

15 July 2011 AM

D W/U

40 LB weight vest for 20 minutes then

10 X 40 M's as fast as I could comfortably go. It was faster then a jog but slower then a sprint. I timed one lap and I clocked in at 12 seconds. I was definitely running though and focused on landing on the balls of my foot. This took a total of 10 minutes

4 X 30 second elbow planks with 40 lb weighted vest. The extra 10 seconds on the first rounds was challenging.

Press 45 X 10, 95 X 6,7,7,8
BB Row 45 X 10, 95 X 10 X 4

I had a weird tightness in my neck and upper back so I didn't push it on the presses. Discretion is definitely the operative word for me over the next 3 weeks.

07-15-2011, 06:28 AM	#2370
Derek Simonds Senior Member Join Date: Nov 2006 Location: Deland, FL Posts: 4,232	15 July 2011 AM D W/U 40 LB weight vest for 20 minutes then 10 X 40 M's as fast as I could comfortably go. It was faster then a jog but slower then a sprint. I timed one lap and I clocked in at 12 seconds. I was definitely running though and focused on landing on the balls of my foot. This took a total of 10 minutes 4 X 30 second elbow planks with 40 lb weighted vest. The extra 10 seconds on the first rounds was challenging. Press 45 X 10, 95 X 6,7,7,8 BB Row 45 X 10, 95 X 10 X 4 I had a weird tightness in my neck and upper back so I didn't push it on the presses. Discretion is definitely the operative word for me over the next 3 weeks. __________________ What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin http://westvolusiawellness.com/