Couple of Workouts

Monday 5/9/11

One-arm dumbbell Clean and Jerk: 1x35, 1x45, 1x55, 1x65, 1x75, 1x80, 1x90, 1x100 (Right arm only)

Back Squats: 1x135, 1x185, 1x225, 1x245, 1x265

Dumbbell Bench Press: 1x40, 1x50, 1x60, 1x70, 1x80 (Right arm only)

Dumbbell Row: 1x60, 1x70, 1x80, 1x90, 1x100, 1x110

Ok workout. Tweaked my back a little on the right side while doing my final single set of back squats. No spotter, no rack..., and really don't like back squats. Going to stick with front squats.

Came home and did a Tabata of 35lb. kettlebell swings (Dan John style, minimum knee bend, maximum hip bend/extension, popping and firing the glutes and hamstrings) and then a second Tabata of one arm swings and switch hands on upward swing.

5/10/11 - 5/14/11

Walked about an hour a day (mainly barefoot) the rest of the week and surfed... a lot.

Sunday 5/15/11

10 - 100m sprints: (give or take a few meters) barefoot in the grass at UNF. Mixed in some box jumps, hurdle jumps, muscle ups, quadrupedal movement (great mobility work) side-to-side skipping, backwards running, etc. for about an hour.

Monday 5/16/11

Walked for an hour.

Mobility exercise, slow deep ROM push-ups between bricks/parallettes - 2x10, slow inverted bodyweight rows on the rings - 2x10

One-arm push-ups: 1x1, 1x3

One-arm rows: 1x1, 1x3

Single-leg deadlifts: 2x5 at 70lbs., 1x5 at 105lbs.

Played with some snatches

This was basically just a warm-up... then went to the county gym and threw around some heavier weight...

One-arm snatches with barbell: (Max is 90lbs. Took 90% of 1RM and then took 65%, 75%, and 85% respectively for the following poundages): 1x5 at 45lb.s, 1x5 at 55lbs., 1x5 at 60lbs. 1x5 at 65lbs. (I like these!)

Deadlifts: (Max is 375lbs. Took 90% of 1RM and then took 65%, 75%, and 85% respectively for the following poundages): 1x5 at 215lbs., 1x5 at 250lbs., 1x13 at 285lbs.

Dumbbell Overhead Press: (Max is 65lbs. Took 90% of 1RM and then took 65%, 75%, and 85% respectively for the following poundages): 1x5 at 35lbs., 1x5 at 40lbs., 1x5 at 45lbs. (with barbell).

Worked various planks in between exercises. Good workout, I feel strong.

I've been fasting fairly extensively for the past couple of days (about 18-22 hours). I started nursing school and have basically been skipping breakfast and lunch. I ate a lot leading up to Saturday and even still ate a lot on Saturday night (including three coconut popsicles). Bodyweight was its lowest it's been in a while yesterday after the sprints at 166.5. Today, after the workout is what at 167. In reality, I'm probably still holding steady at a morning fasted weight of about 170-171. Too heavy for me here still. I like being at 160. The heavy lifting twice a week seems to keep me in this higher weight range. Lifting once a week coupled with sprints drops me down though. Huh? Guess I'll just continue to mess around with this. Love lifting heavy and running fast!