Saturday, October 2, 2010

Some benching... I don't normally bench.

Saturday 10/2/10

French press coffee with heavy whipping cream in the a.m.


0800: Warm-up with some jump rope, pull-ups and push-ups
Incline Bench Press: 1x10 @ 95lbs., 1x10 @ 135lbs., 1x5 @ 175lbs., 1x2 @ 185lbs.
supersetted with:
Weighted chin-up/pull-ups: 1x7 @ bodyweight, 1x5 @ 45lbs., 1x4 @ 70lbs., 1x2 @ 100lbs.

Incline Dumbbell Press: 1x10 @ 40lbs., 1x10 @ 50lbs., 1x8 @ 60lbs., 1x6 @ 70lbs., 1x2 @ 75lbs.
Horizontal rows: (with rings): 1x10 @ bodyweight (hands supinated, thumbs on same side), 1x10 @ 25lbs., (hands pronated, thumbs on same side), 1x8 @ 45lbs., (supinated, thumbs opposite side), 1x6 @ 70lbs., (pronated, thumbs opposite), 1X6 @ 90lbs., (mix grip).

Dumbbell incline flies:
1x7 @ 25lbs., 1x7 @ 35lbs., 1x5 @ 45lbs.
Bent-over dumbbell rows: 1x7 @ 35lbs., 1x6 @ 45lbs., 1x6 @ 35lbs.

Walked Yogi for 45 minutes and got rained on. It was forecasted to be beautiful today. Not so much!

I don't like the way my shoulders felt while doing chest flies. I like the weight workouts, I just don't want any injuries. We'll see how these come along.


3 organic Italian sausages with 2 scrambled eggs mixed with lots of broccoli, spinach, tomatoes, onions, garlic, Nicaraguan raw cheese, salt, black and cayenne pepper, and hot sauce.

Fish oil supplement

Friday 10/1/10

At work. Just stretched today.


Coffee with heavy whipping cream and a little honey in the first cup in the morning.

Lunch: 4 Hard boiled eggs mixed with one avocado, various spices and hot sauce. Also ate many huge handfuls of mixed nuts. Fish oil supplement.

Dinner: 2 pork chops, a cup of broccoli in extra virgin olive oil and various spices, a Romaine salad with EEVO and Balsamic Vinegar. Fish oil supplement.

Thursday 9/30/10

Coffee with heavy whipping cream in the morning.


One-arm dumbbell snatches:
1x5 @ 35lbs., 1x5 @ 50lbs., 1x3 @ 65lbs., 1x3 @ 80lbs., 1x2@ 90lbs.,
Explosive push-ups: 5x5

Deadlifts: 1x5 @ 135lbs., 1x5 @ 185lbs., 1x3 @ 225lbs., 1x3 @ 300lbs., 1x2 @ 335lbs.
Overhead dumbbell presses: 1x5 @ 35lbs., 1x5 @ 45lbs., 1x3 @ 55lbs., 1x3 @ 65lbs., 1x3 @ 75lbs., 1x2 @ 80lbs., (push press).

Walked Yogi for an hour.


Brunch: Left-over steak, onions and mushrooms, asparagus, broccoli, and a big sweet potato with coconut oil, butter and cinnamon. Good, hearty, post-workout meal! Fish oil supplement.

Dinner: Went to the St. Johns Town Center with the wife for dinner. Went to Mitchel's Seafood Market and had Cedar Plank Salmon with asparagus, and two glasses of Chardonnay.

Wednesday 9/29/10

Coffee with heavy whipping cream in the a.m.

Walked Yogi for an hour. Foam rolled whole body for 30 minutes. Stretched for 30 minutes.

Brunch: 3 scrambled eggs with two organic Italian sausages with spinach, onions, peppers, feta cheese and hot sauce.

Grassfed steak with onions and peppers in a white wine and balsamic vinegar sauce. Grilled asparagus. 3-4 full size glasses of a full bodied red Cabernet Sauvignon.

Tuesday 9/28/10

Coffee in the a.m.

At work at the station today. No walking, no workouts.

4 Hard boiled eggs mixed with one avocado, various spices and hot sauce. Also ate many huge handfuls of mixed nuts. Fish oil supplement.

Dinner: Shitty Mexican food at Cabo's Tacos. I ate steak and shrimp Fajitas. I ordered them and they were literally out on my table in about 4 minutes. This was glorified fast food. SUCKED. On top of that, we ran more bull-shit calls at night so, sleep was horrible which of course, made for a lack luster next day.

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