Ado's Log

[Adolfo Riveron]

You have no idea how much i hate my gym.

Yea i have felt really weird the last couple of days. I have a lot of school work to do so i think that this time off will help me a lot. Plus ill be fired up to get back into it next week. I think its been 2-3 months since ive had a complete rest week. 3 weeks ago i took a half week where i did a lot of gymnastics and sprints and no weights. I plan on doin nothing but school work and guitar this week. I feel feel really bad about being a slob then ill run a 5k or something. Nothing too intense.

[Adolfo Riveron]

After a week and a half off with no workouts whatsoever, im ready to come back.
Enjoyed not having my body destroyed and the extra time to play some guitar and get school work squared away.

Monday 4/20/09
no fast
Burgener warmup
Handstand holds: 2s;2s;2s;8s;2s;7s;6s;6s;4s;9s;6s;8s; total 1:02

Clean and Jerk: singles #'s
135; 165;185;190;195-PR

185&190 i did not set my weight as much onto my heels as i should have, thefore the bar got a little out in front of me. This did not happen for 195 however.

monday's CFFB wod: 7 rounds of 15s on 45s off
225 lb deadlifts
24 inch box jumps

dl:5;6;5;5;5;4;;6 total:36
bj:8;9;8;9;8;8;9; toal:59

not that taxing metcon wise but a good strength workout

[Adolfo Riveron]

well one day back and i roll my ankle plaiyng basketball . Its very painful and very swollen, atleast twice its normal size. Im so angry, im just going to lose all my gains now. I can even put into words how angry i am. This sucks.

[Adolfo Riveron]

Tested my ankle yesterday and i can now do squats amd pushups. Still cant hop on my right leg so i cant do full power workouts. Therefore i did this to entertain myself:

4 rounds for time of (no watch):
40 squats
20 pushups

Right leg started cramping a bit. Wow. Pathetic. These weeks off have killed me. Its gonna be a lonng climb back up. Im gonna do stuff like this for the next week and hopefully the monday after next i will be able to start lifting again.

[Adolfo Riveron]

did the same workout again tuesday. This time no cramping but still not good. Im so sick of my ankle. Hope i can train hard again soon.

[Adolfo Riveron]

First day back in the gym after the sprained ankle. Its still not completely healed so i took it easy. Was also considerably weaker after a month off. I am also about 6 pounds lighter.

New Programming Goals:
Recovery of strength from sprained ankle
incorporate summer activities including volleyball/ basketball/ swimming and jobs
gymnastics/oly/ strength bias
work metcon enough so that i dont feel out of shape. 2-3 times a week for about 5-10 minutes not including play time

Monday May 18 2009

Burgener Warmup: slight ankle discomfort

Handstands: 11s;6s;9s;8s;4s;7s; Total:45s

Better than i expected until i went too far over and landed on my ankle

C and J: #'s
135;155;155;165;155

cleans were good but i was very timid with the jerks due to my ankle. Hopefully this will be gone by next week. 165 was hard to put up due to my shyness to push under the bar. Ive put up 195 easily before, 165 should not be hard....

Weighted Pullups:
25x5; 25x5;25x5

Felt so weak...

No metcon, i was running short on time.

[Adolfo Riveron]

Tuesday May 19th 2009
Weight: 164
Lsit holds: 15s;10s;17s;14s;5s Total: 1:01

BS 3x5:
135x5; 185x5;195x5;200x5

Felt weak so i didnt go higher. Feels like the work i put in during the winter/spring was a waste, im back to my old starting numbers. Sooo frustrating.

DL:
245x5;245x5

Same as above.

Metcon:
5 rounds for time:
10 pullups
10 clapping pushups

Time: 4:35

ankle needed icing afterwards but didnt really inhibit my workout

[Adolfo Riveron]

Wed May 20
Weight: 160
Losing a lot of weight fast, even though i havent been fasting

Rest day

Very very sore so i jumped in the hot tub at the rec center. I also swam 400m at a moderate pace. Im not a skilled swimmer to say the least so it was harder than it sounds.

sauna was closed because its broken so that was dissapointing. My body still feels great after that.

Have some meat in the slow cooker that im absolutely going to tear into tonight.

[Adolfo Riveron]

Thursday May 21 2009
Weight 164

frog tuck holds: 13s; 26s;21s

Snatch: #
95; 105 -f; 105; 105; 105;

Awful- lost so much strength and the ankle is still not at full flexibility.

Front Squat
135;175;175

Once again was harder than it should have been

No metcon, played basketball for about 40 minutes earlier

I think i need to shovel calories into my mouth constantly to get my weight and strength back