Yes, reading the PES manual while rocking out to Winger...Son.
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New Gym, new program...
- Thread starter Dale Mabry
- Start date
Today-
Agility
Depth Drop to Lat. change of direction-2x2 each side
High Knees-2x10 yds
Back Pedal-2x10 yds
Power-
Split Snatch-155 3x2
Strength-
Lunge-45s 3x8
DB Shoulder Press-50s 3x4
Lat Pulldown-190 3x8
Agility
Depth Drop to Lat. change of direction-2x2 each side
High Knees-2x10 yds
Back Pedal-2x10 yds
Power-
Split Snatch-155 3x2
Strength-
Lunge-45s 3x8
DB Shoulder Press-50s 3x4
Lat Pulldown-190 3x8
Oh, snap, split jerks...Fixed.
Or maybe not...
Yesterday-
ESD-1min/2min for 15 min
185 cals
Max HR-177 (93%)
Ave HR-136 (71%)
Today-
Agility-
Reverse Icky Shuffle-2x10yds
Forward/Backward-2x10yds
Backward/Forward-2x10yds
Power-
Power Cleans-235 2x1
Strength-
Front Squat-255 2x4
Incline Press-205 2x8
Face Pulls-200 2x4
ESD-5 sec/15 sec 10 minutes
169 cals
Max HR-171 (90%)
Ave HR-164 (86%)
Full stretch
Had to roll for a while beforehand, my right glute and calf area had 2 really bad spots. Form on cleans and front squat was so so, and I had to satop early on the ESD because I had to go to an eye appt.
ESD-1min/2min for 15 min
185 cals
Max HR-177 (93%)
Ave HR-136 (71%)
Today-
Agility-
Reverse Icky Shuffle-2x10yds
Forward/Backward-2x10yds
Backward/Forward-2x10yds
Power-
Power Cleans-235 2x1
Strength-
Front Squat-255 2x4
Incline Press-205 2x8
Face Pulls-200 2x4
ESD-5 sec/15 sec 10 minutes
169 cals
Max HR-171 (90%)
Ave HR-164 (86%)
Full stretch
Had to roll for a while beforehand, my right glute and calf area had 2 really bad spots. Form on cleans and front squat was so so, and I had to satop early on the ESD because I had to go to an eye appt.
Today-
Speed/agility-
Double Barrier hop to lateral-3x2 each side
Lateral Shuffle 2x10yds each side
High knees 2x20yds
Power-
1 arm-snatch-95 2x2 each side
Strength-
Squat-330 2x4
Bench Press-255 2x7
BB Row-215 2x4
ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%
Prone Bridge-3x30 seconds
Semi-kneeling chop-80 2x10 each side
Full stretch
Worked out much later than usual, didn't like it. Forgot my HR monitor, too.
Speed/agility-
Double Barrier hop to lateral-3x2 each side
Lateral Shuffle 2x10yds each side
High knees 2x20yds
Power-
1 arm-snatch-95 2x2 each side
Strength-
Squat-330 2x4
Bench Press-255 2x7
BB Row-215 2x4
ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%
Prone Bridge-3x30 seconds
Semi-kneeling chop-80 2x10 each side
Full stretch
Worked out much later than usual, didn't like it. Forgot my HR monitor, too.
Today-
Random balance stuff
Russian Twist 6lbs 3x30
ESD-30 minutes (1min 9.0mph 1.0%/2min rest)
391 cals
Max HR-175 (92%)
Ave HR-140 (73%)
Random balance stuff
Russian Twist 6lbs 3x30
ESD-30 minutes (1min 9.0mph 1.0%/2min rest)
391 cals
Max HR-175 (92%)
Ave HR-140 (73%)
Yesterday-
ESD-28 minutes (12mph 1% 5/15 sec intervals)
523 Cals
HR Max-182 (95%)
HR Ave-172 (90%)
Today-
ESD-30 minutes (9mph 1% 1/2 min intervals)
381 cals
HR Max-173 (91%)
HR Ave-138 (72%)
ESD-28 minutes (12mph 1% 5/15 sec intervals)
523 Cals
HR Max-182 (95%)
HR Ave-172 (90%)
Today-
ESD-30 minutes (9mph 1% 1/2 min intervals)
381 cals
HR Max-173 (91%)
HR Ave-138 (72%)
First weight workout in a while, could only do ESD for a couple weeks after eye surgery.
Anyway-
Pro-agility 2x each side
2 leg broad jump, 1 leg landing-3x2 each side
Power Clean-205 2x2
Front squat-205 2x4
Incline Press-165 2x8
1-arm high pull-100 2x4
Attempted ESD, but the only good treadmill was taken, all of the others can;t maintain full speed. I got 10 minutes on the good one, though (5/15).
Weights felt good, still can't do full intensity for another week.
Anyway-
Pro-agility 2x each side
2 leg broad jump, 1 leg landing-3x2 each side
Power Clean-205 2x2
Front squat-205 2x4
Incline Press-165 2x8
1-arm high pull-100 2x4
Attempted ESD, but the only good treadmill was taken, all of the others can;t maintain full speed. I got 10 minutes on the good one, though (5/15).
Weights felt good, still can't do full intensity for another week.
Eye Surgery? 
Eye Surgery?
I have harnessed the power of laser.
And as such, not allowed to workout for a week, or with max weights for 2 weeks.
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
Lasik?
Oh, and once again, happy birthday!
Oh, and once again, happy birthday!
Yeah, I lasiked...Thanks on the bd.ay
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
Yesterday-
20 minutes of 9.2/1.0 (1min/2min), 20 minutes of basketball
Today-
1 leg double barrier hop (1' between each pair of hurdles)-3x2 each leg
Broad jump over barrier (outside hurdles placed 7' apart)-3x3 (Longest jump was 8'6")
Power Clean-225x2, 245x1(Failed), 245x1(Good)
Drop lunges-35s 2x8
Flat Bench-245 2x4
BB Row-175 2x8
ESD 16:30
12.0/1.0 (5/15) for 10 minutes, 90 seconds rest, (5/15) 5 minutes
Good coming back workout, was very happy with cleans, all of my warm-up sets felt good, so I decided to try my max again and got it. Essentially did a clean pull on the first one, second try was perfect, but it was all I had in me. Last time I got 245 I thought i may have been able to get 255. Everything else I went light with because I took 2 weeks off from strength training and did only plyos.
20 minutes of 9.2/1.0 (1min/2min), 20 minutes of basketball
Today-
1 leg double barrier hop (1' between each pair of hurdles)-3x2 each leg
Broad jump over barrier (outside hurdles placed 7' apart)-3x3 (Longest jump was 8'6")
Power Clean-225x2, 245x1(Failed), 245x1(Good)
Drop lunges-35s 2x8
Flat Bench-245 2x4
BB Row-175 2x8
ESD 16:30
12.0/1.0 (5/15) for 10 minutes, 90 seconds rest, (5/15) 5 minutes
Good coming back workout, was very happy with cleans, all of my warm-up sets felt good, so I decided to try my max again and got it. Essentially did a clean pull on the first one, second try was perfect, but it was all I had in me. Last time I got 245 I thought i may have been able to get 255. Everything else I went light with because I took 2 weeks off from strength training and did only plyos.
Today-
Power Cleans-225 4x1
Jammer-Thick band and medium band-3x3
Squat-315 2x4
Neutral girp standing shoulder press-45s 2x8
Reverse Grip Pull-ups- BW+20lbs 2x4
Basketball and a few shuttles. Did half the 300yd shuttle (6x25yds) in 33 seconds, not bad considering all I did prior. Jammer felt really good, I am adding it in as my other power movement. I don't know what the tension in each of the bands was, but I had to place 2 45lbs plates on the base of the machine to keep it down, and that didn't help much. I would have loaded up the unused plate holders, but they would have restricted the bands. I am going to keep cleans and the jammer as my power movements for a while. My shoulder isn't quite ready for DB snatches. It is a ton better, but I want it back 100% and cleans and the Jammer don't aggravate it.
Power Cleans-225 4x1
Jammer-Thick band and medium band-3x3
Squat-315 2x4
Neutral girp standing shoulder press-45s 2x8
Reverse Grip Pull-ups- BW+20lbs 2x4
Basketball and a few shuttles. Did half the 300yd shuttle (6x25yds) in 33 seconds, not bad considering all I did prior. Jammer felt really good, I am adding it in as my other power movement. I don't know what the tension in each of the bands was, but I had to place 2 45lbs plates on the base of the machine to keep it down, and that didn't help much. I would have loaded up the unused plate holders, but they would have restricted the bands. I am going to keep cleans and the jammer as my power movements for a while. My shoulder isn't quite ready for DB snatches. It is a ton better, but I want it back 100% and cleans and the Jammer don't aggravate it.
I bet his gay nephew works out at the gym I am at.
Today-
Power Clean-225 2x2, 245x1, 255x1 (New PR), 225x2
Jammer-Lg and Med Jumpstretch band 3x3
Front squat-245 2x4
Incline Press-195 2x8
1-arm high pull-110 2x4
Prone Bridge(RI=30 sec)-3x30
Elbow to knee-2x15 each side
ESD-11.0mph/1.0% 10sec/30 sec 10 minutes on, 2 off, 10 on
Felt good doing cleans, so I decided to add 10lbs. Form on 225 was perfect, 245 was nice, best I had ever done. Form on 255 was what form was on 235 and 245 the first time, left foot stepped slightly out to get under the bar, but I still stuck it. It will be a decent amount of time before I try and increase it again. Jammer was so much better this time through, I had to put 4 45lbs plates on the non-working plateholders to keep the machine from coming off the ground. I want to add the small band, but was too lazy to add another pair of 45s to the machine.
Shoulder is feeling great, and I got my full stretch on again.
Power Clean-225 2x2, 245x1, 255x1 (New PR), 225x2
Jammer-Lg and Med Jumpstretch band 3x3
Front squat-245 2x4
Incline Press-195 2x8
1-arm high pull-110 2x4
Prone Bridge(RI=30 sec)-3x30
Elbow to knee-2x15 each side
ESD-11.0mph/1.0% 10sec/30 sec 10 minutes on, 2 off, 10 on
Felt good doing cleans, so I decided to add 10lbs. Form on 225 was perfect, 245 was nice, best I had ever done. Form on 255 was what form was on 235 and 245 the first time, left foot stepped slightly out to get under the bar, but I still stuck it. It will be a decent amount of time before I try and increase it again. Jammer was so much better this time through, I had to put 4 45lbs plates on the non-working plateholders to keep the machine from coming off the ground. I want to add the small band, but was too lazy to add another pair of 45s to the machine.
Shoulder is feeling great, and I got my full stretch on again.
. congrats on the new P.R 
- Joined
- Apr 16, 2005
- Messages
- 4,743
- Reaction score
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- Points
- 0
Thanks buddy, congrats on the new infraction.
lol thanks. one more and you can make a "congrats kenwood is gone" thread
lol thanks. one more and you can make a "congrats kenwood is gone" thread
No one has made a trhead yet, what a disappointment.
Today-
Power Clean-225x2
Drop lunges-35s 2x8
Flat Bench-275 2x4
BB Row-175 2x8
Core-
Russian Twist-8 3x30
Prone Bridge-3x30 seconds
ESD 22:00
11.0/1.0 (10/30) for 10 minutes, 2 minutes rest, (10/30) 10 minutes
Power Clean-225x2
Drop lunges-35s 2x8
Flat Bench-275 2x4
BB Row-175 2x8
Core-
Russian Twist-8 3x30
Prone Bridge-3x30 seconds
ESD 22:00
11.0/1.0 (10/30) for 10 minutes, 2 minutes rest, (10/30) 10 minutes
You unoriginal bastard.
You look like you have Buckwheat in a headlock, trim your pits unless that is your bush growing out.
