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Old 10-19-2012, 08:22 PM   #51
Gregory L. Johnson
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Monday 10/15/12


Starter Program Week 3

C&J 5x1
95-95-95-95-95
Clean Pull 3x3
105-105-105-
Back Squat 5x3
105-115-125-130-135

Glute Bridges with 20 lbs. Med Ball 10x3
Back Extensions 10x3

Finished at 9 p.m.
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Old 10-19-2012, 08:25 PM   #52
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Tuesday 10/16/12

Starter Program Week 3

Power Snatch 5x3
Hang Clean 5x2

Oops! Didn't notice there was a Tuesday workout this week after two weeks of now Tuesday workouts
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Old 10-19-2012, 08:39 PM   #53
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Wednesday 10/17/12

This morning I took my wife to her follow up appointment with her hernia surgeon. She's doing great as expected. We did learn something about the mesh they used to support the abdominal wall. We assumed it was some inorganic material like plastic or silicon or something. But it's actuall organic that dissolves over time leaving scar tissue in it's place to support the abdominal wall.

176 lbs. in the a.m.
On 8 hours sleep


Starter Program Week 3

Snatch 5x2 (Oops it should have been 5x1)
75-75-75-75-75
Snatch Pull 3x3
85-85-85-85-85
Front Squat 5x2
105-105-110-115-125

Standing Abduction with blue band (light) 3x8
Back Extension 3x15

TGU Sit-Ups 3x5 each side
20-25-20

Finished at 9:45
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Old 10-19-2012, 08:49 PM   #54
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Thursday 10/18/12

175 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 3

Hang Snatch 5x3
65-65-65-65-65
Power Clean & Power Jerk 5x1+1
85-85-85-85-85
Overhead Squat 5x1
75-80-85-90-95

As many round in 5 minutes
5 1-arm 20 lbs KB Swing each arm
5 1-arm 20 lbs KB Clean and Push Press each arm
5 1-arm 20 lbs KB Snatch each arm
3

Hanging Knee Raises 3x8

Finished at 9:30 p.m.
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Old 10-21-2012, 02:15 PM   #55
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Saturday 10/21/12

177 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 3

Snatch heavy single
90
C&J heavy single
115
Front Squat
150

Max weighted pull-up
20 lbs.
Max weighted dip
12.5 lbs.

Finished at 2:55 p.m.
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Old 10-21-2012, 02:19 PM   #56
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Sunday 10/21/12

My daughter's father-in-law is in town for the day from Israel. So we will be going to her house for dinner tonight.

Active Rest

20 minutes rowing

Finished at 2 p.m.
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Old 10-24-2012, 07:40 PM   #57
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Monday 10/23/12

177 lbs. in the a.m.
On 7 hours sleep
After the third and final Presidential Debate.

Starter Program Week 4

C&J 5x1
95-95-95-95-95
Clean Pull 3x2
105-105-105
Back Squat 5x2
125-125-125-125-125

Roman Chair Sit-Ups 3x10
Back Extensions 3x10

Glute Bridges 3x10 w/45 lbs.

Finished at 9:45 p.m. Tonight I discovered I do not have mitral regurgitation (leaky valve) but rather mitral prolapse. We finally got a copy of the doctor's report on the echocardiogram. Next time I should pay closer attention to what my doctor says. I knew he said "mitral..."
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Old 10-24-2012, 07:57 PM   #58
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Tuesday 10/24/12

177 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 4

Tall Snatch 5x2
55-55-55-55-55
Tall Clean 5x2
75-75-75-75-75

3 Rounds
10 KB Row/Arm, 20 lbs.
10 KB Press/Arm, 20 lbs.

KB Overhead Pullovers 3x10, 20 lbs.

Standing Plate Twist 3x30, 25 lbs.
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Old 10-27-2012, 03:50 PM   #59
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Wednesday 10/25/12

177 lbs. in the a.m.
On 8 hours sleep

Starter Program Week 4

Snatch 5x1
75-75-75-75-75
Snatch Pull 3x2
90-90-90-90-90
Front Squat 3x2
125-125-125

Standing Abduction with blue band (light) 3x10

Barbell Curls 12-10-8-6
55-60-65-70

Finished at 9:10 p.m.
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Old 10-27-2012, 04:07 PM   #60
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Thursday 10/26/2012

177 lbs. in the a.m.
On 6 hours sleep

Had to get up early this morning to sit in traffic for an hour and half to see my oncologist/urologist/surgeon at USC. I did bloodwork and a CT scan. It was all good. The scan was clean. One year after my surgery I have had no recurrence of cancer and my remaining kidney is healthy. So far so good.

Starter Program Week 4

Hang Snatch 5x2
65-65-65-65-65
Power Clean and Power Jerk 4x1+1
85-85-85-85
Overhead Squat 3x1
95-95-95

5 minutes - one arm 20 lbs. KB swings
145

Finished at 9 p.m.
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