CURRENT GOALS1. DUNK
2. RVJ= 35"
3. SVJ= 30"
4.
SQUAT= 3 X 315# 
5. BENCH= 1 X 250#
6. DO A DEAD HANG MUSCLE UP ON MY RINGS
7. RUN A SUB 9:20 ON A 1.5 MILE AIR FORCE PT TEST
8. HAVE MY FIRST CHILD!
JanRVJ=30"
(Not Checked)SVJ=26"
(Not Checked)Lose 5 lbs Continue with Strength Block through this month Have at least one dunk session per week (start working timing and stuff on lower rims) 
Get 5 consecutive spotted Muscle ups Squat= 1 x 305# Bench= 3 x 225# Run a 10:20 1.5 mi
(Not Checked)FebRVJ=31" SVJ=27" Lose 2 lbs Power Block through this month Hang on rim with 2 hands Get 10 consecutive spotted Muscle ups Squat= 1 x 315# Bench= 1 x 235# Run a 10:00 1.5 mi MarRVJ=32"
SVJ=28"
SVJ=26"Lose 2 lbs Peaking Block through this month
Hang on rim from vertical
Get muscle up
Squat= 3 x 315# Bench= 1 x 250#
Run a 9:45 1.5 mi
Run a 10:00 1.5 mi Modified Baby is BORN!!!
AprRVJ=33"
SVJ=29"
Maintain 195 lbs
Maintenance Block through this month
Dunk!!
Run a 9:30 1.5 mi
MayRVJ=34"
SVJ=30"
Run a 9:15 1.5 mi
JunRVJ=35"
MAJOR PR'S/MILESTONES1/15/11 Squat 1 x 315 lbs
1/24/11 Squat 5 x 295 lbs
1/24/11 Bench 3 x 225 lbs
1/24/11 5 Consecutive Spotted Muscle Ups
2/03/11 Hang on rim with two hands. EASY!
2/11/11 Squat 3 x 315 lbs
2/23/11 Bench 1 x 235 lbs
2/24/11 Squat 5 x 315 lbs
2/26/11 Muscle Ups: 10 consecutive "jumping" ones
3/02/11 RVJ=31"
3/18/11 MSEM Squats: (WU 5 x 225 lbs) 2 x 4 @ 335 lbs
DAILY PHYSICAL & MENTAL STATEBODYWEIGHT1/12/11 208 lbs - Not at my gym, different scale and I think it wasn't right
1/15/11 202 lbs - Need a better scale
1/17/11 202 lbs - Scale goes up and down depending on how you lean? I got it to 198 and up to 210, WTC?
1/19/11 200 lbs - OK, gonna keep my heels on the back of the scale for the consistency
1/22/11 201 lbs
1/24/11 200 lbs - Need to pay attention to my portions fo sho!
1/28/11 199 lbs - Onderland again!
1/31/11 196 lbs - Hit 6 lbs lost! (Calling 202 lbs my starting weight.)
2/02/11 196 lbs
2/04/11 195 lbs
2/11/11 196 lbs
2/16/11 194 lbs
2/21/11 195 lbs
2/22/11 194 lbs
2/23/11 194 lbs
3/01/11 195 lbs (*New Scale)
3/11/11 194 lbs
3/14/11 193 lbs
3/23/11 192 lbs
DIET1/12/11 No junk food, had a waffle this morning for b-fast
1/13/11 Had BK for dinner and a subway for lunch and Pancakes with eggs this morning. Not too good.
1/14/11 No junk food still, but hardly any veggies. Need to make better meal choices.
1/15/11 Pretty good day. Had good meals and no junk.
1/16/11 Not bad. Did have ice cream for dessert after dinner though!
1/17/11 Not GOOD! I had Foosackly's for lunch! It's awesome but horrible for you, chicken fingers, fries and texas toast.
1/18/11 Not bad, trying to control my portions. Still no junk food, but I did have two cookies at lunch (oatmeal raisin and peanut butter, it was from Roly Poly).
1/22/11 Ahhh, could have been better. Chick-fil-a biscuit and fruit, pretzels, protein bar, chicken, fish, lima beans, corn, biscuit, almonds, and 2 slices of pizza for dinner.
1/23/11
2613 Calories = Good with a pretty big slip up! Breakfast: Conecuh County Sausage, 2 biscuits, fruit, and OJ; Lunch: Moe's Chicken Burrito and chips/queso (UGH, why am I so weak?); Dinner: Baked Salmon, Asparagus, and a little rice.
1/24/11
2844 Calories = Why is this so hard for me?? Breakfast: Whey Protein, McDonald's Sausage Biscuit, Bacon Egg and Cheese Biscuit; Snack: Banana, handful of almonds, a few carrots/snap peas/celery; Lunch: 5 Guys double cheeseburger and fries; Snack: Greek Yogurt, handful of almonds, a few carrots/snap peas/celery; Dinner: Baked Chicken Breast, Asparagus, and Broccoli
1/25/11
2105 Calories = Better. Breakfast: Almond Cereal, 2% milk, and OJ; Snack: Whey Protein, Banana, handful of almonds, a few carrots/snap peas/celery; Lunch: McAllister's Grilled Chicken Salad with Balsalmic Vinagerette; Snack: Greek Yogurt, handful of almonds, a few carrots/snap peas/celery; Dinner: 3 - Homemade Tacos (ground Beef, cheese, and lettuce)
1/26/11
2015 Calories = Good, still hungry though. Breakfast: Conecuh County Sausage, 1 biscuit, egg, egg whites, and OJ; Snack: veggies, almonds; Lunch: Fried Shrimp and Broccoli; Snack: greek yogurt, veggies, almonds; Dinner: Rest of my shrimp, whey protein, and a slice of leftover meat pizza
1/27/11
1907 Calories = Much better. BFast: almond cereal, milk, oj, banana; Snack: veggies, almonds; Lunch: small chicken breast, asparagus, broccoli; Snack: Apple, veggies, almonds; Dinner: whey protein, Chicken Tetrazini, a couple of chips and salsa
1/28/11 ????
1/29/11
2611 Calories = I won't bore you with the details, but beer and tailgating food!
1/30/11
1858 Calories = CRAP!!! BFast: 2 biscuits, conecuh sausage, .5 banana; Lunch: 3 - Mahi Mahi tacos, some chips and salsa; Baby Shower/Dinner: mixed greens salad, bean dip and chips, 2 brownies, 3 coors lights
1/31/11
2048 Calories = BFast: Biscuit, egg, bacon; Lunch: Panera 1/2 Chicken Cobb Salad, 1/2 smokehouse turkey panini; Snack: Blueberry Bagel w/ cream cheese, veggies; Dinner: Homemade spaghetti w/ ground beef, and sweet peas
2/01/11
1968 Calories = BFast: chicken biscuit, med fruit cup; Snack: Whey Protein, almonds, veggies; Lunch: ATL Bread 1/2 Ceasar Salad, 1/2 Turkey Club Panini; Snack: Greek Yogurt, veggies; Dinner: Zatrain's Red Beans & Rice w/ Conecuh County Sausage
2/02/11
1858 Calories = BFast: Biscuit, egg, bacon, whey; Snack: Veggies, almonds; Lunch: Foosackly's Chicken Finger Box; Snack: almonds, greek yogurt; Snack: Whey
2/03/11
2331 Calories = CHEAT DAY! = BFast: oatmeal, whey, milk, OJ; Snack: banana, almonds, veggies; Lunch: spaghetti, sweet peas; Snack: Greek Yogurt, veggies, whey; Dinner: Moe's Chicken Burrito, 2 sides of queso, and chips!
2/10/11
2035 Calories = BFast: chicken biscuit, med fruit cup; Lunch: Mixed Greens Salad, Ruby's Minis, Fries; Dinner: Turkey Gumbo and rice
2/15/11
2170 Calories = BFast: cereal, milk, whey; Snack: Greek Yogurt; Lunch: Home made Spaghetti; Dinner: Foosackly's Chicken Fingers, fries, texas toast
2/16/11
2191 Calories = BFast: oatmeal, milk, whey; Snack: veggies and almonds; Lunch: Baked chicken, beef stroganoff, corn, salad, steamed veggies; Snack: Whey; Dinner: Wendy's bacon 1/4 lb with cheese
2/17/11 Not sure, we had a baby shower at work so there several different things and I forgot what they all were. Nothing to bad. I'm gonna guess
2200 calories.
2/20/11
2350 Calories = BFast: lucky charms, milk, 4 cookies; Snack: pretzels; Lunch: 1/4 lbs with cheese, small fries; Dinner: 5 - Homemade soft tacos.
2/21/11
2587 Calories = BFast: whey, honey nut cheerios, milk, oj; Snack: raw veggies; Lunch: BBQ Shredded beef, baked beans; Snack: Whey, veggies; Dinner: 7 homemade pizza rolls (from Food Network, AWESOME!!! ), and a mixed green salad with homemade lemon/oil dressing
2/22/11
2576 Calories = BFast: chickfila chicken biscuit, fruit, whey; Snack: greek yogurt, veggies; Lunch: BBQ Brisket, Baked Beans; Snack: 2 homemade pizza pockets, veggies, whey; Dinner: Pan Fried Pork chops, black beans, green beans, Bud Light
2/23/11
2572 Calories = BFast: scrambled egg and 2 egg whites with spinach, mushrooms and cheese, OJ, whey; Snack: greek yogurt, veggies; Lunch: Zoe's Club Pita, Zoe's Fruit Cup; Snack: banana, veggies, whey; Dinner: Zatarains Red Beans and Rice with Conecuch County Smoked Cajun Sausage (MMM, MMM GOOD!)
2/24/11
2369 Calories = BFast: Honey Nut Cheerios, Milk, OJ, whey; Snack: Banana, veggies; Lunch: 14" Ham, Turkey, Roast Beef Sub with lettuce, tomatoes and mustard on wheat (from Sub King); Snack: veggies, whey; Dinner: Leftover (1 cup) Zatarains Red Beans and Rice with Conecuch County Smoked Cajun Sausage (MMM, MMM GOOD!), Leftover Pork Chop, and Black Beans with Rotel (Awesome leftover night at the Thomas House!)
2/26/11
2304 Calories = BFast: eggs, bacon, OJ, whey, 1/2 apple; Lunch: Wendy's 1/2 lb cheeseburger, med fries; Dinner: Hibachi Grill - Grilled chicken and shrimp w/ fried rice and veggies (1/2 my Entre), 2 Blue Moons, and some warm sake!
2/27/11
2664 Calories = BFast: honey nut cheerios, milk, OJ, whey; Snack: 1/2 bag of M&Ms, Donut; Lunch: Roast beef, mashed potatoes, corn, roll, cake; Dinner: 1/4 lb cheese burger from wendy's
2/28/11
1991 Calories = BFast: honey nut cheerios, banana, milk, whey; Snack: Detour Protein Bar; Lunch: 1/2 Large Club Sandwich at Firehouse Subs; Snack: 1/4 big grab bag of Rold Gold Pretzels; Dinner: Popeye's - 3 chicken fingers w barbeque, biscuit
3/11/11
1931 Calories = Bfast: honey bunches of oats, milk 2%, whey; Snack: apple, almond butter; Lunch: Sliced Roast Beef with Au Jus, Green Beans, Black Eye Peas; Snack: Chobani Greek Yogurt and almonds, whey; Dinner: Taco Soup
3/14/11
1950 Calories = Bfast: Honey Nut Cheerios, milk, Whey; Lunch: Sonic Cheeseburger; Snack: banana and whey; Snack: Frozen Yogurt; Dinner: Pan Fried Pork Chops, Black Beans, Sweet Peas
SORENESS1/12/11 Hamstrings a little tight
1/13/11 Quads tight this morning but loosened up
1/14/11 Nothing today
1/17/11 Calves a little tight and ankles were stiff this morning
1/25/11 Lower back, glutes, hammies, quads, groin and hip flexors are sore and tight
1/26/11 Lower back, glutes, hammies, quads, groin and hip flexors are still really sore and tight
1/28/11 Chest and shoulders are killing me!!!!! Left groin still tight.
2/01/11 Hamstrings and glutes are tight, but not bad
2/02/11 Groin a little tight, glutes are a little tight too
2/03/11 Not bad, a little tight in posterior chain
2/11/11 Right quad was sore right after workout
2/17/11 Sore as HELL!!! Man, I'm old. Everything hurts!
2/18/11 groin and glutes are sore, traps and right shoulder too.
2/22/11 My left quad and right shoulder are really sore.
2/23/11 Calves pretty sore and right shoulder still sensitive
2/24/11 Calves really sore, right knee, quads, achilles, shoulders,..... I'll just say "I'M SORE!"
2/25/11 All quads! Finally feel like I'm gettin my money's worth out of those squats!
3/01/11 Felt pretty good
3/11/11 Calves
3/12/11 My back started killing me this afternoon!
3/13/11 Back was throbbing this morning, but loosened up later
3/14/11 Back still really tight, CAUSE=Tight hip flexors!
ACHES/INJURIES1/12/11 Knee bothering me and swollen a little
1/13/11 Knee still hurts but not puffy anymore
1/14/11 Knee hurts, but not bad
1/15/11 Knee felt great in the morning, but feels like I hit it with a hammer after the workout.
1/16/11 Knee felt pretty good all day.
1/17/11 Knee hurts pretty bad, and some small swelling above knee cap!
1/18/11 Knee feels much better today, still tender but better!
1/19/11 Knee is still bothering me, but not bad.
1/22/11 Knee felt pretty good. Definitely need to work on hamstring flexibility, it's pathetic.
1/24/11 Knee's not bad. A little sensitive but not bad. I have been noticing a little PF in my left foot when I wake up, but after a few minutes it goes away.
1/25/11 Knee feels pretty good after basketball. A little tender, right afterward but not bad.
1/28/11 Knee feels good.
2/01/11 Knee hurts a little. I just need to stretch.
2/03/11 Knee feels pretty good, a little tender on the knee cap like before, but a little stretching does the trick
2/11/11 My left foot has a pretty bad case of Plantar Fascitis, but only when I first wake up
2/22/11 Knee is tender, need to work flexibility more during the day
2/25/11 knee is achey, but not bad.
3/11/11 Knee and left foot are achey
FATIGUE1/12/11 Pretty tired after being in the water all day
1/13/11 Pretty tired after being in the water all day
1/14/11 Tired from 13 hour of work
1/17/11 Felt good at the gym, tired now
1/18/11 Tired in the morning at work, but not bad
1/19/11 A little tired early, but got better
1/25/11 A little sleepy, but not bad
2/01/11 Really tired after basketball this morning. Damn allergies!
2/02/11 Not bad, feel pretty good
2/03/11 A little sleepy
2/04/11 Tired, didn't want to get up.
2/11/11 Sluggish at first in the gym, but felt better
2/17/11 So sleepy!
2/18/11 I felt great this morning! Wasn't tired at all.
2/22/11 Not bad, a little tired
2/23/11 Feel pretty good
2/24/11 sssssssooooooooo ssssssllllllleeeeeeeeeeeeppppppppyyyyyyyyyy!
3/01/11 Pretty tired, drove all day yesterday
3/10/11 Extremely tired in the evening
3/14/11 Tired, time changed on Sunday!
SLEEP SCHEDULE THE PREVIOUS NIGHT1/11/11 7 hours of good sleep (OK hotel)
1/12/11 8 hours of good sleep (nice hotel)
1/13/11 7 hours of sleep
1/14/11 8 hours of great sleep, AT HOME!!
1/17/11 Great sleep last night. 8 good hours.
1/18/11 8 hours but was pretty restless
1/22/11 9 hours of good sleep
1/23/11 7 hours of good sleep
1/24/11 7 hours of good sleep
1/25/11 8 hours of great sleep, felt good
1/28/11 8 hours of good sleep
1/30/11 Slept pretty good, my allergies are acting up
1/31/11 7 hours of OK sleep
2/01/11 8 hours of pretty good sleep
2/02/11 7 hours, got up early for some reason
2/03/11 6 hours, not good sleep either
2/10/11 8 hours of great sleep
2/15/11 8 hours, felt great
2/16/11 8 hours of restless sleep
2/21/11 8 hours
2/22/11 7 hours
2/23/11 7ish hours
2/24/11 6 hours (off and on thanks to my VERY pregnant wife!)
2/28/11 6 hours, UGH!
3/10/11 7.5 hours of good sleep
3/13/11 7 hours of tossing and turning
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)1/12/11 Iced knee twice today
1/13/11 Iced knee after diving
1/14/11 None
1/15/11 Iced knee 3 times today
1/16/11 Iced knee once
1/17/11 Iced immediately after workout
1/18/11 Forgot to ice
2/15/11 Iced my knee for about 20 mins
3/13/11 1000 mg of Iburofen for my back. Helped a lot!
3/13/11 Iced lower back for 10 min
3/22/11 Iced calf and ankle
STRETCHING AND MYOFASCIAL RELEASE1/12/11 Did some mobility work on hamstrings and quads
1/18/11 Forgot to do it LAZY!
1/22/11 Worked on hamstrings
1/23/11 Good hamstring and hip mobility
1/24/11 Quads, hamstrings, and hip mobility, 2 min ea per leg. 12 min total
1/25/11 Quads, hamstrings, and groin, 2 min ea per leg. 10 min total
1/26/11 Foam Rolled hip flexors, glutes, and hamstrings / Quads, hamstrings, and groin, 2 min ea per leg. 10 min total
1/27/11 Foam Rolled hip flexors, glutes, and hamstrings / Quads, hamstrings, and groin, 2 min ea per leg. 10 min total
2/01/11 Foam rolled like a maniac! Felt great.
2/03/11 Foam rolled legs.
2/16/11 Foam rolled lower body.
2/21/11 Foam rolled lower body.
2/22/11 Stretching throughout the day, foam roll legs after run
2/23/11 Stretching throughout the day, foam roll legs after practice
3/12/11 Rolled and stretched hip flexors and hamstrings.
3/13/11 Rolled and stretched hip flexors hard.
EXERCISES & SESSIONSJUMPS/DUNK SESSIONS1/24/11 3 x 10 ME Jumps/Dunks on 9'3" goal with 8 lbs Ball
2/03/11 Dunks on 9' and 9.5' for about 30 minutes, and rim grabs on 10' (one hand)
2/13/11 Jumps and dunks on 9'9" goal.
2/22/11 Dunks on 9' goal for 20 min
2/22/11 15 ME Jumps at outdoor court, got about 5 to 6 inches above the rim
3/22/11 Dunks on 9' and 9'7" - 3 x 10
BASKETBALL SESSIONS1/18/11 3 on 3, 1 hour - Shot well, NO DRIVING!
1/25/11 4 on 4, 1 hour - Rough day, couldn't hit anything.
1/28/11 4 on 4, 1 hour - Shot better. Ballhandling was suspect.
1/31/11 3 on 3, 1 hour - Played pretty good all around, had a really good block on one of the best/tallest players.
2/03/11 4 on 4, 1.5 hours - Shot much better. Was jumping much better. Couple of good blocks.
2/10/11 4 on 4, 1.5 hours - Felt good.
2/15/11 4 on 4, 1 hour - Getting better.
2/16/11 5 on 5, 2 hours
2/20/11 5 on 5, 1.5 hours, not too strenuous
2/22/11 3 on 3, 1 hour - awesome sweat. Killer.
2/23/11 5 on 5, 1.5 hours, not super tough but definitely a workout
2/24/11 5 on 5, 1 hour on the big court!
3/01/11 4 on 4, 1.5 hours - Felt slow, but jumped well
3/10/11 3 on 3, 1 hour - good sweat
3/13/11 2 hours of everything from 1 on 1 to 5 on 5. Shot pretty well, and had a couple of good jumps.
3/15/11 1 hour of 4 on 4
3/17/11 1 hour of full court
3/20/11 2 hours of regulation size full court. Sweated my arse off!
3/22/11 1 hour of 3 on 3
3/24/11 1 hour of 5 on 5 full cout. played pretty good.
SQUATTING1/12/11 Box Squats - Used a bench to Stop on: 3 x 5 ea @ 225 lbs
1/15/11 MSEM - 2 x 4 Singles @ 305, got all of them!
1/15/11 REA Squats - 3 x 5 @ 135 lbs, too easy
1/17/11 Squats - 1 x 5 @ 225 lbs, pretty easy but my knee freakin hurt so I called it a day.
1/24/11 Squats - 4 x 5 @ 225 lbs, 295 lbs, 295 lbs, 295 lbs
1/28/11 Box Squats - 3 x 5 w/ 1 s pause on box - 225 lbs
1/31/11 EXPLOSIVE SQUAT: 5 x 5 - 225 lbs
2/02/11 MSEM SQUAT: Warmup: 3 X 5 - 135 lbs, 225 lbs, 275 lbs; Working: 3 x 4 Singles - 305 lbs, 315 lbs, 315 lbs
2/11/11 MSEM SQUAT: Warmup: 3 X 5 - 135 lbs, 225 lbs, 275 lbs; 1 x 3 - 295 lbs; Working: 1 x 3 - 315 lbs; 2 x 4 Singles - 315 lbs
2/16/11 MSEM SQUAT: Warmup: 3 X 5 - 135 lbs, 225 lbs, 275 lbs; 1 x 3 - 295 lbs; Working: 1 x 3 - 315 lbs; 2 x 4 Singles - 315 lbs
2/16/11 MEBM SQUAT: 1 X 20 - 135 lbs
2/18/11 Box Squats: (Speed Focus) 10 x 2 x 185 lbs with 1 min rest
2/18/11 Squats: (Speed Focus) 3 x 135 lbs, 185 lbs, 225 lbs, 275 lbs, 295 lbs
2/21/11 MSEM SQUAT: Work up to 5 rm: 155 lbs, 225 lbs, 275 lbs; 305 lbs; 3 x 4 Singles - 315 lbs
2/21/11 MEBM SQUAT: 1 X 20 - 135 lbs
2/25/11 Box Squats: (Speed Focus) 10 x 2 x 225 lbs with 1 min rest
2/25/11 Squats: 5 x 185 lbs, 225 lbs, 275 lbs, 295 lbs, 315 lbs
3/07/11 Squat : WU= 5 x 135, 185, 225, 275, 3 x 5 @ 305
3/16/11 REA Squats: 3 x 5 @ 135 lbs
3/16/11 MSEM SQUAT: WU 5 x 225 lbs, 2 x 4 @ 315 lbs
3/18/11 MSEM Squats: (WU 5 x 225 lbs) 2 x 4 @ 335 lbs
3/22/11 Squats: 5 x 45 lbs, 135 lbs, 225 lbs, 275 lbs
BODYWEIGHT UPPER1/12/11 Pushups: 3 x 20
1/12/11 Pull ups: 3 x 8
1/19/11 Pull ups: 3 x 8
1/19/11 Dips: 3 x 8
1/24/11 Wtd Pullups: 3 x 5 @ 20 lbs
1/24/11 Spotted Muscle Ups: 2 x 5
1/26/11 Spotted Muscle Ups: 3 x 5
1/26/11 Ring Pushups: 6 x 10
2/02/11 Pushups: 5 x 20
2/04/11 Pushups: 5 x 25
2/11/11 Pull ups: 3 x 6
2/23/11 Pushups: 3 x 30
2/26/11 Muscle Ups: 10 consecutive Jumping Muscle Ups
3/08/11 Ring Pull Ups: 5 x 5
3/14/11 Ring Flys: 4 x 5
3/14/11 Staggered Grip Rope Pullups: 4 x 5 (alternate hands each set
BENCH PRESS1/12/11 Incline BB bench: 3 x 5 @ 185 lbs
1/17/11 BB Bench: 4 x 5 @ 185 lbs, 3 x 215 lbs
1/19/11 Incline BB bench: 4 x 5 @ 185 lbs, 205 lbs, 205 lbs, 205 lbs
1/24/11 BB Bench: 1 x 5 @ 185 lbs, 3 x 3 @ 225 lbs
2/02/11 Decline Bench Press: 3 x 5 - 185 lbs
2/11/11 Bench Press: 1 x 5, 5, 4, 3 - 135lbs, 225 lbs, 225 lbs, 225 lbs
2/23/11 MSEM BENCH: Work up to 3 RM: 95 lbs, 135 lbs, 185 lbs, 205 lbs, 225 lbs; 1 x 3 Singles - 235 lbs
2/23/11 MEBM BENCH: 1 x 20 @ 135 lbs
2/26/11 Incline Bench (Speed Focus): 5 x 45 lbs, 135 lbs, 185 lbs, 205 lbs; 10 x 2 on the minute @ 155 lbs
3/08/11 Bench Press - WU: 5 x 135, 185, 3 x 5 at 225 (failed after 3), 205, 205
3/14/11 Incline Bench: 5 x 45 lbs, 135 lbs, 185 lbs, 185 lbs, 185 lbs
ROWS AND PULLS1/17/11 Lat Pulldowns: 3 x 8 @ 230 lbs
1/28/11 Bent Over Rows: 3 x 8 @ 70 lbs
2/02/11 Std Rows: 3 x 8 - 180 lbs
2/11/11 Std Rows: 4 x 5 - 180 lbs, 230 lbs, 230 lbs, 230 lbs
2/26/11 Std Rows: 5 x 10 @ 50 lbs
3/08/11 Hanging High Pull: 3 x 8 @ 75 lbs
CORE1/12/11 Hanging Leg Raises: 3 x 10
1/19/11 Bridge Circuit: 3 rds of 30 sec EA - Front Bridge, Left Bridge, Right Bridge
1/22/11 Hanging Leg Raises: 3 x 12
1/28/11 Wtd Crunches: 3 x 10 @ 100 lbs (not right, machine was weird)
1/31/11 HANGING LEG RAISE: 3 x 15
2/02/11 GHD Situps: 3 x 10
2/21/11 HANGING LEG RAISE: 2 x 10
2/23/11 GHD Situps: 3 x 12
2/25/11 Wtd Crunches: 3 x 10 @ 75 lbs
3/08/11 L-Sits on rings: 5 x 10s
SHOULDERS1/15/11 OH Press: 3 x 10 @ 135 lbs, too easy
1/22/11 Hanging High Pulls: 3 x 10 @ 95 lbs
1/28/11 OH Press: 3 x 10 @ 135 lbs, too easy
3/08/11 Standing OH Press: Work up to 5 RM @ 45, 95, 115, 135
BICEPS1/15/11 EZ Bar Curls: 3 x 10 @ 70 lbs
1/22/11 Rev. Grip Rope Curls: 3 x 10 @ 50 lbs
2/23/11 EZ Bar Curls: 3 x 10 @ 75 lbs
3/08/11 Barbell Curls: 3 x 5 @ 75 lbs
TRICEPS1/15/11 Skull Crushers: 3 x 10 @ 70 lbs
1/22/11 Rope OH Tri Extensions: 3 x 10 @ 50 lbs
2/23/11 Rope Pushdowns: 3 x 10 @ 60 lbs
2/26/11 Bar Pushdowns: 5 x 10 @ 50 lbs
CALF RAISES1/19/11 4 X 10 @ 250 LBS
1/28/11 3 X 10 @ 250 LBS
1/31/11 EXPLOSIVE - 3 X 10 - 250 lbs
2/16/11 Calf Raises: 5 x 12 @ 250 lbs
2/21/11 Calf Raises: 2 x 10 @ 270 lbs
3/07/11 Standing Calf Raises: 4 x 5 @ 275 lbs
3/18/11 Calf Raises: 3 x 10 @ 255 lbs
DEADLIFTS1/19/11 SL DL: 5 x 5 @ 135 lbs, 225 lbs, 275 lbs, 275 lbs, 275 lbs
1/22/11 MSEM Deadlifts: 2 x 4 singles @ 305 lbs
1/28/11 Deadlifts: 3 x 5 @ 225 lbs - Form focus
1/31/11 EXPLOSIVE DEADLIFT: 5 X 5 - 225 lbs
2/04/11 Warmup: 2 X 5 - 135 lbs, 225 lbs; Working: 3 x 4 Singles - 315 lbs, 275 lbs, 275 lbs
2/18/11 DEADLIFT: 5 x 5 @ 225 lbs
3/07/11 Deadlift : WU= 5 x 225, 3 x 5 @ 295
3/16/11 Good Mornings: 3 x 5 @ 45 lbs
LUNGES3/16/11 Barbell Lunges: 3 X 3 EA @ 45 lbs
3/18/11 Barbell Lunges: 3 x 3 EA @ 95 lbs
SNATCH1/17/11 Snatch: 3 x5 @ 105 lbs
1/31/11 Hanging Snatch: 4 x 5, 45 lbs, 115 lbs
2/04/11 Power Snatch: Form Focus: 3 x 5 @ 45 lbs
2/18/11 Snatch: 3 x 3 @ 95 lbs
2/25/11 Power Snatch: 3 x 3 @ 115 lbs
CLEAN AND JERKS1/12/11 Power Clean: 135 lbs - 3 x 5
1/22/11 Power Clean: 155 lbs - 3 x 5
1/28/11 Power Clean: 135 lbs - 3 x 5 - Form focus
2/16/11 Power Clean: 135 lbs - 3 x 8
2/21/11 Power Clean: 155 lbs - 3 x 5
3/18/11 Squat Cleans: 3 x 5 @ 135 lbs
REACTIVE WORK: HALF TUCKS, POGOS, ETC1/12/11 DEPTH JUMPS: From a standard Flat Bench, 3 x 5
1/17/11 DEPTH JUMPS: From a standard Flat Bench, 3 x 5
1/28/11 POGOS: 3 x 5
1/31/11 LATERAL LINE HOPS: 5 X 30
2/02/11 DEPTH JUMPS: From a standard Flat Bench, 3 x 5
2/04/11 POGOS: 5 X 8
2/11/11 MR Half Tucks: 3 x 10
2/16/11 DEPTH JUMPS: From a standard Flat Bench, 3 x 5
2/25/11 POGOS: 3 X 10
3/07/11 DEPTH JUMPS (18") : 4 x 5
3/18/11 Running Hurdle Jumps: 3 x 8 @ 40"
3/18/11 Hurdle Hops: 5 x 3 @ 30"
SPRINTS & AGILITY1/22/11 Sprints: 5 x 10 yds
3/07/11 Sprints: 5 x 20 yds, fastest 2.88 s
3/13/11 Sprints: 10 x 25 yds
3/13/11 Lane Agility Drill: 5 trips, fastest was 11.33s (used tennis court service square)
3/18/11 Sprints: 6 x 20 yds, 6 x 40 yds, fastest 20 = 2.81 s, fastest 40 = 5.31 s
3/22/11 Sprints: 5 x 20 yds, Fastest was 2.81 s
CONDITIONING1/28/11 Heavy Bag Work - 6 x 1 min
2/22/11 2 mile run @ 8:30/mile
2/26/11 WOD: 10,9,8,....1: Pullups & Ring Pushups for time = 6:30
3/07/11 Jump Rope: 5 x 1 min
3/07/11 Speed Bag Work: 5 x 1 min
3/14/11 2 mile run: 14:30
RECOVERY1/10/11 Rest Day
1/13/11 Rest Day - Dove at work, swam approx 1/2 mile
1/14/11 Rest Day, not by choice
1/16/11 Rest Day
1/18/11 Active Recovery, light basketball for an hour, 1 mile walk, & mobility
1/23/11 Recovery, and hangover recovery too. UGH!
1/29/11 Rest, with drinking!
1/30/11 Rest, with drinking!
2/01/11 Rest with basketball and stretching.
2/03/11 Rest with basketball and foam rolling.
2/14/11 Rest day
2/17/11 Much needed rest day!
2/20/11 Rest day
2/27/11 Rest Day
2/28/11 Forced Rest (worked from 7 am to 10 pm!)
3/09/11 Rest Day
3/19/11 Rest Day + Yard Work
3/23/11 Rest Day + Walk
3/24/11 Rest Day + Basketball + Walk
