High/Low

Sat oct 23/2010
Events

Jumps- 2 sets of 3

DE Log-worked up to 3 sets of 3 @ 235

Stones-300 to 60", 350 to 56", 350 to 56", 350 to 56" X2, 350 to 56"X2

Tire flip-75 seconds- 6 flips


This session was absolutely frustrating and definitely a low point in the training week.



Sunday Oct 24/2010
Hockey 1 hr 8:30am

ACC 7pm

DB side bends-150X15, 150X15, 150X15, 150X15
GHR-4 sets of 15

DB bench-80X15, 80X15, 100X12 (no shoulder issue if scaps remain retracted)
Chins-3 sets of 15

DB side raise-3 sets of 20 @ 20
DB Shrugs-3 sets of 20 @ 80
Barbell curls-3 sets of 15 @65
Lat pulldowns-4 sets of 20 (2 narrow grip, 2 wide grip)

This session was decent, mostly due to the fact that I was on mission to make up for Saturdays shitshow.

Overall this was a great week, I had zero deviations from my plan, I got all cardio sessions completed, the meal plan was followed perfectly and I was able to implement some extra shoulder prehab/rehab work.

4 weeks of the diet plan and I am now down 20lbs.  Fat loss doesnt have to be dragged out, extreme dicipline and execution make it happen pretty fast.  And I stick to my opinion that losing fat/dieting is easier than gaining weight.  This has been so much easier than all the force feeding that I was doing previous to the lean out.