Friday - LEGS!!!

Had a friggin' awesome leg workout today. Much different on this strength protocol than the typical leg workouts I'm used to, but I really liked it!

Warm-up - Swings: 36x12, 16 53x12
BB Squats: 140x7 160x5 170x4 190x3 200x2 220x1, 1 270-walkout
Pullups: 1, 2, 3, 1, 2, 3, 6
KB Clean n Jerk: 26'sx6 36'sx5, 6, 6
KB Front Squat: 36'sx5 Unilateral: 53x5, 5 Double: 53'sx3, 3
KB 1-Legged SLDL: 36'sx5, 5 53'sx3, 3 53'sx3, 3
KB Snatch: 26x8, 8 36x5, 5 36x5, 5 26x10, 10

Duration: 1 hr 20 min

Thursday - Bench Press

Bench Press (+ Delts)
Flat DB Bench Press 50'sx6 50'sx6 55'sx7
BB T-Bar Row 125x6 135x6 140x6
Deadlift 140x5 180x5 180x4
Squat 135x5 135x5 155x5

KB Clean n Press 26'sx8 36'sx5
Double Cleans 53'sx5 53'sx5
Upright Row 50x10 60x8 60x8

Duration: 57 minutes

Thursday's Diet

0800: 1/2c homemade granola, 4 oz soymilk, 4 egg whites

1030: 8 oz soymilk, 1 scoop Probolic protein, 1 med. apple

1250: 1/3 MHP Up Your Mass bar

1345 Preworkout: 93% lean beef, red beans, brown rice

1530 Postworkout: 1/2 MHP Macrobolic MRP

1740: 93% lean beef, red beans, brown rice

1905: 2/3 MHP Up Your Mass bar

2030: 2 oz deli turkey, lettuce, 1 tbsp light Ranch

Wednesday's Diet

0800: 1/2c cottage cheese, 4 oz low-sugar yogurt, 1/3 scoop Probolic protein, 1/4c Kashi Go Lean

0950: small Detour bar

1230: 4 egg whites, 1 slice toast, 1/2 med. apple

1500: 3/4c cottage cheese, 2 tbsp sf jam, 1/2 med. apple, small salad (iceberg lettuce, diced gr. pepper, 1 tbsp light Ranch)

1700: 2.5 oz chicken, 1/2 MHP Macrobolic bar

1900: other 1/2 of MHP bar

2100: 2 oz deli turkey on 1 WW low-carb tortilla w/ 1 tbsp light Ranch; 4 oz soymilk

Wednesday - Sprints

Today was my first sport-specific workout, and I chose sprints on the treadmill (cold & rainy outside).

2 minute warm-up @ 5.0
1 min @ 8.0, 2 min @ 4.7
1 min @ 8.2, 2 min @ 4.7
1 min @ 8.2, 2 min @ 4.7
1 min @ 8.5, 2 min @ 4.7
1 min @ 9.0, 2 min @ 4.7
5 minute cool-down

Total time: 22 minutes

Tuesday's Training

Day 2 - Deadlift (+ Back, Triceps)
Deadlift 160x6 180x6 190x4
Flat DB Bench Press 40'sx8 45'sx8 50'sx7
BB T-Bar Row 110x8 125x6 135x6
BB Military Press 70x7 70x6 80x5
Wide Lat Pulldown 90x12 110x8 120x5

Dips 2 sets of 8
Free Motion Row/Lat 50x12 60x10 70x10
Lying Tricep Extension 40x5, 5 30x6

Duration: 1 hr. 5 min.

Diet for Tuesday

Feeling much better about my diet, now that I'm eating more fresh and whole foods!

0730: 1/2c homemade granola, 4 oz soymilk, 1/3 scoop Probolic protein, 1 container low-sugar yogurt

1000: 3 egg whites, 1 whole egg, 2 slices WW bread

1300: 1/2 chicken (skin removed), 1/3c spanish rice

1530 Preworkout: 3 oz chicken breast, 1/2c corn

1745 Postworkout: 1/2 packet MHP Macrobolic MRP, 2 tsp agave nectar

1915: 4 egg whites, 1 slice turkey bacon, 1 WW low-carb tortilla

2115: salad w/ 1 tbsp light ranch, 2 oz lean roast beef, 1 low-fat cheese stick

Phase 2 Sport-Specific Training

In addition to my 4 days of weight training during this strength cycle, I will begin adding in supplementary sport-specific work. (I did none during my last cycle, except a bit during weeks 1 and 2.) Here's the game plan:

Mon - Sprints (Intervals of 20 sec @ 7-9, 60 sec @2-4; Unsure of Duration)
Wed - Sprints (Intervals of 20 sec @ 7-9, 60 sec @2-4; Unsure of Duration)
Fri - Yoga (1 hour)

The sprints are to build up my glycolitic system and increase my anaerobic threshold. The yoga is for flexibility, of course!

Day 1 of New Cycle

Wow, what a change with this new training phase! It was really difficult psychologically to force myself to train this way. I did have a great workout, very exhausting! Looking forward to tomorrow now just as much.

Day 1 - Military Press (+ Chest, Biceps)
Warmup: Swings 26x20 36x20
Standing BB Military Press 65x9 85x5 85x5
Pullups 1, 2, 3, 1, 2, 1, 2, 1
BB Squat 135x5 135x5 155x4
Deadlift 135x8 165x6 185x4

Supplementary Work
Incline DB Bench Press 30'sx12 40'sx10 45'sx7
Hammer Strength Chest Press 25'sx12 45'sx6,2 45'sx6
EZ Bar Curl 50x8 50x8 60x4
Alt DB Curl 15'sx9 15'sx8 20'sx5

Duration: 58 minutes
Total Sets Core=12 Supp=12

Football's over, time to train!

Had an awesome weekend of relaxing, drinking beer, eating junk and watching football! And what a performance by my boys, the Steelers!!! Even if we get whooped in Indy, I'm happy with what a great season they had. I'd marry Bettis if I were single! *sigh*

But, it's back to eating good and training hard. My new strength cycle starts today, and I can't wait to tear it up in the gym!

*2c coffee
0930: 4 egg whites, slices WW bread

1115: 1/2c cottage cheese, 1 medium apple

1300 Preworkout: 3 oz chicken, 1/2c spanish rice

Train 1430-1530

1600 Postworkout: 1/2 MHP Macrobolic MRP

1745: 4 egg whites, 2 slices turkey bacon, 2 slices WW bread, small salad w/ ranch dressing

1930: 1 container low-sugar yogurt, 1/3 scoop Probolic protein

2000: handful of low-fat tortilla chips & salsa; low-fat string cheese

2130: 1.5 tbsp peanut butter