20JAN2013
Rest day - made this another carb nite
21JAN2013
Rest day - wanted to do a race pace run and maybe a neural charge workout but I ended up staying at work much later than planned
22JAN2013
BW = 195(????) YMCA scale
NTUBWU
OH press - bar x 10, 65 x 5, 75 x 3, 85 x 3, 100 x 3, 115 x 10
wide grip pullup - 4, 3, 4, 4
chest to bar pullup - 5, 6, 3, 4
bench press - fat grips - bar x 5, 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10
calf machine shrug - 70 x 20, 90 x 20
machine curl - 50 x 25, 50 x 15, 50 x 14
swiss ball isometric neck hold - front x 0:24, back x 0:32, front x 0:19, back x 0:18
hanging leg raise - 8, 8, 8
race pace run - 7:25 - 0.85 mile = 8:41 pace
strides x 3 on the top of the minute
Notes:
-5/3/1 - oh press day 3's week
-Forgot my notebook at home so all my weights were guessed at
-oh press - 115 x 10 was supposed to be 110
-pullups - totaled 33 over 8 sets
-accessory work - shooting to do 3-5 total sets of 25-100 reps depending on time left in workout
-race pace run - a little bit slower than I would have liked, didnt plan my run well enough in advance wasn't sure what time i was shooting for
-strides - felt good
__________________
"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."
-Kelly Starrett
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