Everything is going as planned for my "lean out". I've dropped a total of 18lbs now in the last 3-1/2 weeks. Strength perhaps has taken a small decrease, its too early to tell, as there have been other factors affecting my performance in the last couple of weeks. So far I've had an easy time sticking to the diet and the cardio is not fun but I'm getting it done.
After 3 weeks, 18lbs lost
Thurs Oct 14/10
MAF
Military press- 135X10, 150X5, 170X5, 195X9, 135X17
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SSB Box squat (Slightly below parallel)- worked up to 315X3, 405X1, 455X1, 495Xmiss, 405X5
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Front squats-225X10, 225X10, 225X15
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Buf Bar GM's - 225X10, 225X10, 225X12
GHR sit-ups- Blk Band, X15, X15, X10
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Sat oct 16/2010
Events
Weighted Jumps- (aprox 30") 3 sets of 3 holding 25lb DB's
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DE Log- worked up to 235X3 for 3 work sets. Nothing spectacular but made some good improvements from set 1 to set 3
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Farmers-(all runs turn @ 75') 200X150, 250X150, 300X150, 320X150 2 drops on this run, 370X10' drop to 320 to the 75' mark, drop to 250 and finish run. (drop set I guess)
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Stones- a couple warm-ups with 285 (20"), 320 to 54" X3, 320 to 54" X3, 320 to 54" X4 (used and I go, you go rest period on the last set)
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Tire flip-2 sets 75 seconds, 7 flips on each set.
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This session was done in about 3 hours and it destroyed me. But that was the goal. Success.
Events
Weighted Jumps- (aprox 30") 3 sets of 3 holding 25lb DB's
.
DE Log- worked up to 235X3 for 3 work sets. Nothing spectacular but made some good improvements from set 1 to set 3
.
Farmers-(all runs turn @ 75') 200X150, 250X150, 300X150, 320X150 2 drops on this run, 370X10' drop to 320 to the 75' mark, drop to 250 and finish run. (drop set I guess)
.
Stones- a couple warm-ups with 285 (20"), 320 to 54" X3, 320 to 54" X3, 320 to 54" X4 (used and I go, you go rest period on the last set)
.
Tire flip-2 sets 75 seconds, 7 flips on each set.
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This session was done in about 3 hours and it destroyed me. But that was the goal. Success.
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Sunday Oct 17/2010 (am)
Played hockey for 1 hr
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Sunday Oct 17/2010 (afternoon)
ACC
(the focus of these sessions is to get some extra posterior chain work and heavy abs, and then just a bunch of upper bodybuilding)
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DB side bends-150X10/side, 120X20/side, 120X20/side
GHR-3 sets of 15 (these felt crisp and solid, good control)
It was neccessary for me to drop to the 120's due to my grip being fatigued from sat farmers session, I just couldnt hold on long enough to get the work in.
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DB incline-80X12, 80X12, 80X10
Lat pull downs-160X20, 160X20, 160X20
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DB curls-40X12/arm- 2 sets
DB Shrugs-80lbs X20 - 2 sets
DB side raise- 25X15- 3 sets
Push-ups-3 sets of 20
More lat pulldowns after each round
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