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Firedawg33

Training Log: July 21st, 2006

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by , 07-21-2006 at 12:00 AM (551 Views)
Playing catch-up been real busy! I am being lazy and just cutting & pasting. Looks like a mess but I didn't feel like typing all day. After completing the fast 10's I took 3 days off. I am now training more frequently w/ reps between 1-5 and low sets 2-5. I have incorporated a naked warrior/PTP protocol. Body responds well to this type of training.

06 July 2006-10 July 06
Bodybuilding cycle

14 July 2006 Friday
1) Warmup
2a) OAPU 8 3 l/r Bw
2b) Front Lever PU 8 3 Bw
2c) Pistols 8 3 l/r Bw + 25lb db
3) Jandas 2 5 Bw
4) Hyperext. 2 10 Bw
5) Sprint Protocol 10 50m Bw
Cooldown

16 July 2006 Sunday
1) Warmup
2) Deadlifts 5 1 245 15sec
3) Chins 5 1 Bw + 35 15 sec
4) Incline Db press 5 1 80lb db 15 sec
Alactic sets

17 July 2006 Monday
1) OAPU 5 2 l/r Bw
2) Pistols 5 4 l/r Bw
Sets done throughout the day
3) Pushups 2 50 Bw

18 July 2006 Tuesday
1) Warmup
2) BB clean & Jerk 3 3 135 20 sec
all sets done w/ speed 3 2 160 20 sec
3) Pullups 3 3 Bw 25 sec
3 1 Bw + 50lbs 25 sec
4) Db snatches 2 3 60 lb db
2 2 80 lb db
5a) Incline situps 2 5 Bw
5b) HLR 2 5 BW
5c) Russian twists 2 5 l/r Bw + 25 lb db
6) Tabata Squats 1 100 Bw 2 min
Cooldown

20 July 2006 Thursday
1) Warmup lots of mobility stuff
2) power cleans 3 3 135
2 2 165,175
3) Db snatches 2 3 70lb db
2 2 80lb db
Conditioning:
For Time
1) Dips 5 Bw
2) Chins 5 Bw
3) Jump squats 10 Bw
12 rounds in 15 min
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