Sheiko#37- W3 D1- Monday- 3/31/08

2 Hours 15 Minutes

1)Squat
(50%)195x5
(60%)235x4 x4
(70%)275 (belt) x3 x3
(80%)310x3 x3 x3 x3 x3

2)Bench Press
(50%)150x5
(60%)175x4
(70%)205x4 x4 (supposed to be 3s)
(80%)235x3 x3 x3 x3 x3 x3 (extra set by accident)

3)Flat DB Flys
20x10 x10 x10 x10 x10

4)Pushups
BWx10 x10 x10 x10 x10

5)Squat
(50%)195x5
(60%)235x5
(70%)275 (belt)x5 x5 x5 x5 x5

6)Good Mornings
125x5 x5 x5 x5 x5

Recovery- Contrast Shower 20s/60s (cold/hot) x4

Notes: First time using Rehbands today, and goddamn they feel like magic. I think they cause my core body temp to rise in addition to the elbows and knees. Definitely felt less soreness because of them.

Today was pretty big in volume, but I felt decently strong throughout. Was showing a MMA friend some stuff in the gym, so it cut into my rest a little bit, and I wasn’t quite as focused. Did an extra bench set and whatnot. I’ve been starving after.

http://www.youtube.com/watch?v=8yW1n5HTZPA

Sheiko#37- W2 D3- Friday- 3/28/09

(7 Weeks Out)

2 Hours 10 Minutes

1)Squat (Nike Frees)
(50%)195x4
(60%)235x4
(70%)275x3 (belt) x3
(75%)295x3 x3 x3 x3 x3 x3

2)Bench Press (paused)
(50%)150x6
(60%)177x5
(70%)205x4 x4
(75%)220x3 x3
(80%)235x2 x2
(75%)220x4
(70%)205x4 (forgot a rep)
(60%)175x6
(50%)150x7

3)Flat DB Flys
20x10 x10 x10 x10 x10

4)Cable Pushdowns
50x10 x10 60x10 x10 x10

5)Squat (Nike Frees)
(55%)215x3
(65%)255x3
(75%)295x2 x2 x2 x2

6)Good Mornings
125x5 x5 x5 x5 x5

Recovery- 20s/60s x3 (cold/hot) contrast shower

Notes: Lumbar erectors started feeling very sore once I began the squats. Residual soreness left over from Wednesdays workout no doubt...just strange that I didn't feel it until I started squatting. Squats didn't move too fast, but the bench felt fine. Made an effort to straighten my wrists a little more than usual.

Decided to take a little posing video to have a gauge for my bf levels and overall physique. Sometime within the next few months, I'll be making a concerted effort to improve body composition as I reenter personal training and begin auditioning.

-Matt

3/27/08- Wed- GPP/Recovery

Lower Body Foam Rolling

1a)Seated DB Twisting Curl
30x12 x10 x8

1b)VMO External Rotation
20x12 x10 x8

1c)45 Degree Prone DB Raises
10x15 15x12 x12 x10

2a)Side Lying Ext Rotation
15x10 x10

2b)DB Lateral Raise
25x12 12

40 Minutes incline treadmill walking (relatively low intensity)

Sheiko#37- W2 D2- 3/26/08- Wed

1 Hour 50 Minutes

1)Deadlift to Knees
(50%)270x4
(60%)320x4 x4
(70%)375x4 x4 x4 x4

2)Close Grip Bench Press (paused/pinkies on rings)
(50%)150x5
(60%)175x5 x5
(70%)205x4 x4 x4 x4 x4

3)Flat DB Flys
20x10 x10 x10 x10 x10

4)Deadlift
(50%)270x4
(60%)320x4
(70%)375(belt)x3 x3
(75%)400x3 x3 x3 x3 x3

5)DB Static Lunge
40x5 x5 x5 x5 x5


Recovery: Contrast Shower- 20s Cold/60s Hot x 4

Notes: Elbows were throbbing a bit for most of the workout. As a results, I probably didn't need to be doing close grip bench, especially since it wasn't in the program, but I went through with it anyway. The Rehband elbow and knee sleeves should be in by tomorrow...I'm excited.

I've been doing my best on my lighter deadlift sets, to keep the form very strict, as long as possible. As in, no spinal flexion. This is obviously not possible with the heavier weights or under fatigue.

-Matt

3/25/08- Tuesday- Recovery/GPP

Foam Rolling

45 Minutes Incline Treadmill

1a)Wide Neutral Grip Pullups
BWx12 x9 x8

1b)Cable Ext Rotation
35x12 x12 x12

1c)Band Pushdown
lightx25 x20 x15

2a)DB Lateral Raise
35x10 x12 x12 25x12

2b)DB Standing Ext Rotation
20x10 15x10 x8

2c)DB Hammer Curls
25x10 x8 30x10

2d)Terminal Knee Extensions (band)
lightx15 x12 x15


Notes: I need to start getting better with sleep. I'm generally getting 7 hours a night, but I'm still going to bed way too late when there's really no need to. I only ever have 1 cup of coffee or 1 caffeinated drink a day, but I needed half a Redline after my morning cup of coffee to get "up" for the gym.