Don't judge a log by its name.

[jugglecat]

Day 78: Pull 3/25/08
1. Hang Cleans: 3x4 w/150lbs, 1x4 w/155lbs. 2 min rests
2. Single Leg Good Mornings: 1x12 w/75lbs, 1x10 w/95lbs, 1x8 w/105lbs, 1x6 w/110 lbs 1 min rests.
3. Horiz. Pullup on Rings: 1x12 w/feet on floor, 1x10 w/feet on bench, 1x8 w/feet on bench, 1x6 w/feet on ball 1 min rests.
4. One Arm Pulldowns: 1x12 w/65lbs, 1x10 w/65lbs, 1x8 w/70 lbs, 1x6 w/75lbs. 1 min rests.
5a. Swiss Ball Weighted Roll: 4x8 w/45lbs. 1 min rests
5b. Side Bridge and Reach: 1x30s, 1x45s, 2x60s. 1 min rests.


Finisher: Pushup/Jump Pullup Countdown.........Brutal. I was sucking wind hard.

Anyways, good workout. The hang cleans felt strong today. I think I'm getting a hang of the form. No pun intended by the way. We'll see next week when I try for 4 sets of 155 or more. Took 2 sets to get used to the side bridge and reach. Upped the time after the first two sets. They were too easy.

[jugglecat]

Day 79: Cardio 3/26/08

Complexes: 1. DB Complex: 2x8 90secs rest Curl-Lunge +Press w/25lbs
RDL
Alternating Row
Jump Squat
Pushup-Core Row

2. Barbell Complex: 2x8 90secs rest High Pull 75lbs
Push Press
Good Morning
Alternating Lunge
Barbell Rollout

3. BW Complex: 2x8 90secs rest Horiz. Row
Jump Squat
Plyo Pushups
Split Jumps
Burpees

Felt pretty good during these all things considered. Next week I up it to 3 sets each. I do this 3 times a week.

[jugglecat]

Day 80: Push 3/27/08

1. One Arm DB Snatch: 2x4 w/68lbs, 2x4 w/70.5 2 min rests
2. Single Leg Squats: 1x12 w/BW+15, 1x10 w/BW+15, 1x8 w/BW+20, 1x6 w/BW+25 1 min rests
3. Dips: 1x12 w/ BW+25, 1x10 BW+35, 1x8 w/BW+45, 1x6 w/BW+50
4. DB shoulder press: 1x12 w/40.5 1x10 w/43lbs, 1x8 w/43lb, 1x6 w/47.5 1 min rests
5a. Kneeling Woodchop: 4x8 w/55lbs 1 min rests
5b. T-Pushups: 4x12 w/one foot in air during the "T" part 1 min rests

Finisher: 2 minute of Squats...... 20s of jump squats, 20s of squats, 20s hold of bottom postion in squat, repeat once no rest.

This finisher burned the crap out of my legs. The hold for 20s is brutal. Burns like no other. was strong on the pistols today. I guess to make them harder I just hold more weight. not sure. That's what I;ve been doing though.

[jugglecat]

Day 81: Pull 3/28/08

1. Clean Pull -4x4 w/210lbs 2 min rests
2. Romanian Deadlift - 1x12 w/235lbs, 1x10 w/235lbs, 1x8 w/240lbs, 1x6 245lbs, 1 min rests
3. Chin ups - 1x12 w/BW+15, 1x10 w/BW+15, 1x8 w/BW+15, 1x8 w/BW+15 1 min rests
4. 2pt DB Row - 1x12 w/58lbs, 1x10 w/58lbs, 1x8 w/60.5lbs, 1x6 w/63lbs 1 min rests
5a. Corkscrews - 4x8 w/45lbs 1min rests
5b. Plank Walkups - 4x75s 1 min rests

Finisher: I did the cardio complexes I posted a couple of days ago. One DB complex, 1 barbell complex and a BW complex.

Good Workout. Grip was holding me back on the deads. Especially the longer sets. Also, thought I would be able to use more weight on the 12 rep chinups but guess not. So I'll look to improve on those next week.

[jugglecat]

Day 82: Cardio 3/29/08

I just did a couple BW interval workouts today.

15 Prisoner Squats
15 Decline Pushups
12 Underhand Grip Inverted Row
30s Plank w/Elbows on Ball
12 Bulgarian Split Squats (per side)
100 Jumping Jacks

Repeat 3 times w/30s rest btw circuits....Total time was 11:17. This was the first time I tried this. went pretty well.

20 Prisoner Squats
20 Pushups
20 Squat Jumps
5 Chinups
20 Lunges (per leg)
15 Close Grip Pushups

Repeat circuits twice w/no rest btw circuits. Total time was 5:17. I actually got this circuits from the Men's Health website.

[jugglecat]

Day 83: Off 3/30/08

Day 84: Push 3/31/08
1. One Arm DB Snatch: 2x4 w/70.5lbs, 2x4 w/73lbs 2 min rests
2. Back Squat: 1x12 w/210lbs, 1x10 w/220lbs, 1x8 225lbs, 1x7 w/230lbs 1 min rests
3. Db Bench Press: 1x13 w/63lbs, 1x11 w/65.5, 1x9/68lbs, 1x8w/68lbs. 1 min rests
4. Shoulder Press: 1x13w/100lbs, 1x11 w/100lbs, 1x9 w/105 lbs, 1x7w/110lbs 1 min rests
5a. Rotational Crunch: 4x8 w/55lbs
5b. Plank Transfer: 4x90s

Finished w/the series of complexes I"ve been doing. Not a great workout today. Unable to raise the weight on the last set of squats but did one more rep w/the same weight. Also unable to raise the weight on the presses but did more reps w/the same weight. Didn't know if it was better to raise the weight and not get the number of reps prescribed or keep weight the same and just do more reps. I chose the latter. This is the last week of a 12 wk phase. So I'll take a little break next week to recover. I probably need it.

[jugglecat]

Day 85: Pull 4/1/08
1. Hang Cleans: 3x4 w/155lbs, 1x4 w/160lbs. 2 min rests
2. Single Leg Good Mornings: 1x12 w/80lbs, 1x10 w/100lbs, 1x8 w/110lbs, 1x6 w/115 lbs 1 min rests.
3. Horiz. Pullup on Rings: 1x12 w/feet on bench, 1x10 w/feet on ball, 1x8 w/feet on ball 1x6 w/feet on ball 1 min rests.
4. One Arm Pulldowns: 1x12 w/65lbs, 1x10 w/65lbs, 1x8 w/70 lbs, 1x6 w/75lbs. 1 min rests.
5a. Swiss Ball Weighted Roll: 4x8 w/45lbs. 1 min rests
5b. Side Bridge and Reach: 4x60s 1 min rests.


Finisher: 24's - 2:05.

I was happy w/the clean numbers today. 160 is the most I've even cleaned so that's a PR. Felt like I could have added 5 or 10 more lbs and still got 4. So good day for those. The One arm pulldowns were a different story. Unable to add weight or good reps to them. THe finisher wasn't bad. Not my best time but I haven't done that one in a while. I need to step it up on those.

[Lost Dog]

Congrats on the PR!

[jugglecat]

Originally Posted by Lost Dog

Congrats on the PR!

Hey Thanks for the encouragement LD! I appreciate it.

[jugglecat]

Day 86: Cardio 4/2/08

Onto my 4th week of the 12 wk cardio strength training program.
Upped the sets to 3x8 of each complex, 1 DB, 1 Barbell and 1 BW complex. Same exercises, just one more set.

Also, did a 10 min circuit of
10 Burpees
10 Chinnies
10 Squats
10 Pushups

I was able to do this 6 times. Not bad I guess. I was gassed though.
I've started doing Burpees w/the pushup included the past month. I got this workout from Never Gymless. I'm really getting into that book. Trying to figure out a way to incorporate some stuff into my training and fit it w/my goals. I have alot to learn. Seems daunting sometimes. I mean just when I think I know something, I read something which reminds me I don't. Whatever I'm rambling. Sorry. Back to my regularly scheduled log.

[stingo]

When I read your workout, I thought - "That sounds like a Ross workout..." and sure enough... His programs will definitely give ya workout - very challenging, but doable. I like how he's all about progression.

[jugglecat]

Day 87: Push 4/4/08

1. One Arm DB Snatch: 4x4 w/73lbs, 2 min rests
2. Single Leg Squats: 1x12 w/BW+20, 1x10 w/BW+22.5, 1x8 w/BW+25, 1x6 w/BW+30 1 min rests
3. Dips: 1x12 w/ BW+30, 1x10 BW+40, 1x8 w/BW+50, 1x6 w/BW+55
4. DB shoulder press: 1x15 w/40.5 1x12 w/43lbs, 1x8 w/48lb, 1x6 w/50.5 1 min rests
5a. Kneeling Woodchop: 4x8 w/57.5lbs 1 min rests
5b. T-Pushups: 4x12 w/10lbs feet stacked 1 min rests

Finisher: 2 minute of Squats...... 20s of jump squats, 20s of squats, 20s hold of bottom postion in squat, repeat once no rest.

[jugglecat]

Day 88: Pull 4/4/08

1. Clean Pull -4x4 w/215lbs 2 min rests
2. Romanian Deadlift - 1x15 w/235lbs, 1x12 w/235lbs, 1x8 w/245lbs, 1x6 255lbs, 1 min rests
3. Chin ups - 1x15 w/BW+15, 1x10 w/BW+20, 1x8 w/BW+20, 1x8 w/BW+20 1 min rests
4. 2pt DB Row - 1x15 w/58lbs, 1x10 w/60.5lbs, 1x8 w/63lbs, 1x6 w/65.5lbs 1 min rests
5a. Corkscrews - 4x8 w/50lbs 1min rests
5b. Plank Walkups - 4x90s 1 min rests

Finisher: I did the cardio complexes I posted a couple of days ago. One DB complex, 1 barbell complex and a BW complex.
Man, I feel beat down after these 12 wks. So that ends my 12wk cycle from Power Training. So I need to decide what's next.

[jugglecat]

Day 89: Cardio 4/5/08


I just did a couple BW interval workouts today. Same as last Saturday. Trying to improve the times.

15 Prisoner Squats
15 Decline Pushups
12 Underhand Grip Inverted Row
30s Plank w/Elbows on Ball
12 Bulgarian Split Squats (per side)
100 Jumping Jacks

Repeat 3 times w/30s rest btw circuits....Total time was 10:07. This was 1:10 better than the first time I tried this. went pretty well.

20 Prisoner Squats
20 Pushups
20 Squat Jumps
5 Chinups
20 Lunges (per leg)
15 Close Grip Pushups

Repeat circuits twice w/no rest btw circuits. Total time was 5:03. Beat my time by 14s. Not too bad I guess. An improvement is an improvement.

[jugglecat]

Day 90: Off 4/6/08

Day 91: Cardio 4/7/08

Finished the 12-wk program from Power Training. So I am taking a couple of days to deload. Mainly just doing BW workouts and GPP type stuff I guess. Not really sure what I'll be doing next. I really need to focus on gaining size and strength this phase I think. Not sure how important it is to get down to 10% bodyfat b/f I start to gain size again.
My last phase had alot of higher rep stuff, mainly 10-12. So I think I need to find or make a program that mixes the reps ranges or is on the lower end. Again I don't know. Any suggestions would be welcomed.

Did 3 sets of each Complex today.
Also did a GPP workout from Infinite Intensity.

Burpees x30s
Jumping Jacks x 30s
Split Jumps x 30s
Burpess x30
Jumping Jacks x 30s
Moutain Climbers x 30s

Rest 30s then repeat circuit 5 more times. Those burpees are brutal towards the end. Feels like I'm jumping w/lead weights for shoes....

[jugglecat]

Day 105: Strength -Max 4/21/08

1. 1 Arm DB Clean and Press - 4x3 w/63lbs, 2 min rests
2. 1 Arm DB Snatch - 4x4 w/73lbs, 2 min rests

3a. One legged Squat - 4x5 w/35lb DBs 1 min rests
3b. Glute Ham Raises - 4x5 w/BW 1 min rests

4a. Pullups - 4x5 w/35lbs 1 min rests
4b. Weighted Pushups btw 3 blocks - 4x15 w/BW +25lbs 1 min rests

Finisher: 100 Sledgehammer Swings done in 3 minutes even.

As you can see I've decided to change it up a bit. I''ve been reading Infinite Instensity the past couple of weeks and have loved it. So I will be doing a 50 day cycle from that book. I like how Ross mixes up the lifting w/conditioning and sometimes combining them. Seems like I could use this program for awhile. I like how I can customize it per my goals. I'm including 2 strength days a week along with the Warrior Challenges and 2 gpp days and an interval day.

[jugglecat]

Day 106: GPP and Core Work 4/22/08

Burpees x30s
Jumping Jacks x30s
DB High Knee Press x30s
Shadow Boxing x30s

Repeat Circuit 5 times w/no rest.

Core Work:
1a. Partial Standing Wheel Rollouts x5
1b. V-ups x15
1c. Russian Twists x10 (per side) w/10lb
1d. Back extensions x12
1e. High Rep chinnies

Repeat Circuit 5 times.