Strength (BP, Squat, Dips)

(Authorities seized more than 20 tons of marijuana in connection with a cross-border tunnel equipped with a rail car, fluorescent lighting and a ventilation system. The tunnel found Thursday is 2,200 feet long — more than seven football fields — and runs from the kitchen of a home in Tijuana, Mexico, to two warehouses in San Diego.)

Strength

2x25 Pushups

Bench Press 3x5
185,195,205

Squat 3x5
205,225,245

Bodyweight Parallel Bar Dips 3x20

Notes: Bench press has seem a little stalled the past couple of weeks, not getting enough to eat lately probably has a little to do with it. Squats #'s are climbing good, been focusing alot on form lately and seems to be working out pretty well, the last set of 245 felt fairly easy.

Bodyweight

Bodyweight Conditioning

100 Pushups
100 4-Count flutter kicks

4 rounds of:
10 Pullups
10 Toes to bar
10 L-Dips

3x20 Calf raises

Notes: Very busy with homework today, had to do a quick home workout. Right shoulder a little sore during pushups, other than that all is good.

Run

Conditioning

3 Mile Run - 25:-- (jog pace)

Notes: Good run, went a little over 3 miles, roughly 8:00ish per mile pace.

Strength (Squart, BP, DL)

Strength

Squat 3x5
205,215,215

Bench Press 3x5
195,205,205

Deadlift 1x5
185

Weighted Pullups 3x3 (Belt&Plate)
35

Weighted Dip 3x5 (Belt&Plate)
35

Notes: Usually don't combine DL with these exercise's but with the busy week I had to make adjustments. All feels good, didn't have time for a run or metcon after the workout so plan to do so tomorrow.

Rest Day

Notes: Unintentional rest day, gym closed :(

Swim

Swim

Warmup
50yd. CSS
50yd. Freestyle

500yd. CSS (9:26)
5x50yd. Sprints freestyle (0:45-0:50avg. per)
100yd. Kicking only on back

5 Minutes of treading water.

Notes: Traps are really sore, calves a little sore. Ankle was giving me a little problems today, bruised it pretty bad last week doing something?! Nothing to worry about though, bruising is almost gone.

Strength+Run (PC,WD,Run)

(RPG swat, when a simple pat on the back will not suffice.)

Strength

Power Clean 5x3
95,145,145,125,115

Weighted Dips 3x7
25,25,25

Conditioning

1 Mile run at jog pace

5-100yd. Sprints

3x15 Toes to Bar

Notes: Dragged around today pretty badly today, lack of sleep over the weekend caught up with me. Nutrition was so-so over the weekend too which is probably part of it as well. Dips felt way easier than last week with 25, will increase to 35 next time.

Strength (Squat, Press, WP)

Strength

Squat 3x5
205,215,215

Press 3x5
95,105,105

Weighted Pullups 3x5 (Plate&Belt)
35,35,35

Notes: Went up to 35 pounds on the weighted pullups today, which is the first time I have been able to rep out sets at this weight, so pretty happy about that. Squats and presses went well, added weight from last week. The squats at this weight were not bad at all, probably going to continue to bump up the weight by 20 pounds a week, however, on the press's im pretty close, going to estimate 140-150ish 1rm right now.

Rest/Mountain Biking

Biking 2-3 Hours

Body: Bruised my ankle sometime during in the week on something, other than that all is good.

Nutrition: Pretty good, although I'm about a pint into a quart of Breyers as I am typing this. Maybe the epic Breyers Thread applies to me.

Notes: Went for probably my last ride on the trails for the year, supposed to be in the 20's next week so I guess the snow will soon follow. I never really understood the concept of mountain biking in the snow. Bike computer went dead so lost track of mileage.

Rest Day

Notes: Scheduled rest day, little sore here and there nothing too major. Plan to go for a ride tomorrow or a swim I guess we'll see what the weather is like. First week of new program went well, i'll probably stick this out till January in hopes of having pretty good increases to my major lifts.

Stength+Conditioning (DL,WP,LSD Run)

Strength

Deadlift 5x1
190

Weighted Pullups 3x5 (25lb. Plate)
25,25,25

Conditioning

3 Mile Run

2x25 Dirty Dogs (each leg)

Notes: Run felt great, really wanted to do four but the track started to get crowded upstairs. Going to start doing a little extra work on my ITB bands with dirty dogs, cable machine, and rubber bands. Probably going shoot for once a week after a workout. According to BUD/s reports it seems those are one of the first to go out if they arent built up properly.

Strength (Squat,BP)

500m Row

Strength

Squat 3x5
185,205,205

Bench Press 3x5
195,185,185

Dips 4x
15,12,10,8

Calf raises 3x15

Notes: Felt a little sluggish today. Sleep and nutrition are good, just a little ready to get this semester over, 21 hours=no life.

Swim

100yd Warmup CSS
500yd CSS
500yd Freestyle
100yd Cooldown CSS

Notes: Arms felt fatigued more so today than usual, traps are definitely a little sore from the cleans yesterday.

Strength+Conditioning (PC,WD,Run)

Warmup: 500m Row

Strength-

Power Clean 3x5
90,90,110

Weighted Dip 3x5
25,25,25 (Using plate+belt)

Conditioning-

1 mile run - 7:11
Plank hold 2x2:00

Notes: Clean form felt pretty solid, need to focus on the bar resting more on my shoulders and not so much on my wrists at the top. Run felt good, foot feels pretty much back to normal during runs and I plan to start increasing my mileage now.

Strength (Squat,Press,WP)

Strength

Squat 3x5
185,185,185

Press 3x5
95,95,95

Weighted Pullups 3x5 (using plate+belt)
35,25,25

Notes: Stumbled upon this program and thought I would give it a try for the time being. I'm afraid my bodyweight exercises are surpassing my overall strength. While I do want to be efficient with my BW, I want just as much ability with the heavy lifts. I really like how this program is organized, I will of course add on swims and runs, and use the two days containing "conditioning" for short but brutal metcons.

Rest Day

(On this day in 1969, Apollo 12 was launched on the second manned mission to the moon.)

Notes: Unplanned rest day, but a little extra is always welcome. Happy Birthday, Love!

Rest Day

(On this day in 1982, The Vietnam Veterans Memorial was dedicated in Washington, D.C. With the addition of six names added in 2010 the total is now 58,267 names listed on the Memorial.)

Notes: Lower back pretty sore, all else is great. I think about 10 chocolate chip cookies would classify this as  a cheat day.

Strength

Strength

Squat 3x5
185,185,185

Press 3x5
95,95,95

Deadlift 3x5
115,115,115

Weighted Pullups & Dips 2x7 ea.
25pd. plate

Notes: Lifted mainly with focus on form this evening. Haven't put much time/work into heavy lifting lately in areas such as deadlifts, squats, ect. as I should have been. Definately going to start trying to incorporate at least 2 days of heavy lifting into the schedule, with the thinking of not falling to crap when the the heavy boats/logs come out.

Hero WOD

(In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.)

3 rounds of:
Run 800 meters
50 Back Extensions
50 Sit-ups  
  
Extras 4x20 Calf raises

Notes: Had a run scheduled for today and decided it would be appropriate to work in a run type Hero WOD. Today on Veterans Day, we thank all who wore, and wear, the uniform of this great nation.

Swim

Swim
500yd. CSS

Notes: PR on the swim today of 9:08, still would love to shave another 30 seconds off atleast, but happy with the new time nonetheless. Had a second workout scheduled for the evening but have too much homework.

Swim+Strength

(Wrong red button?!)

Swim
500yd. CSS
250yd. Kicking only, on back
4x50yd. Timed CSS (50 second average)

Strength
15-10-5 Knees to elbows, Wall Ball (18#)
then,

5 Rounds of:
10 x 1-arm Dumb Bell Snatch (30#, each side)
15 x GHD Situps
30 x Box Jump (24" box)

Notes: 50yd. CSS lap average was roughly 50 seconds today. I have not timed my 500yd. in quite awhile, so I plan to do so soon, if I could keep this pace up throughout that would land me a 8:20-:30ish completion, which would be ideal. Right shoulder still a little sore but had no effects on the workout.

Rest Day

(In 1971 on this day, the album "Led Zeppelin IV," which included the song "Stairway to Heaven," was released.)

Notes: Mondays have pretty much turned into a scheduled rest day due to how my classes are organized this semester. Right shoulder pretty sore from my blooper on a press yesterday, other than that all is good to go.

Swim+Strength

Endurance

Swim 750yd. (easy pace with focus on stroke)

Strength

Bench 6x2
165,175,185,195,205,215

Press 3x5
95

Weighted Pullups 3x5
25pd. plate

Notes: Plan to experiment with different carb ratios for the next week or two, daily average is around 100-150g, going to bump it up another 100g and see what happens. Appreciated the extra hour of sleep!

Run

1.5 mile run 11:55

Notes: Jog pace roughly 2:00/lap

Rest Day

(On this day in 2006, Saddam Hussein was convicted and sentenced by the Iraqi High Tribunal to hang for crimes against humanity)

Notes: Quads pretty sore today, nutrition was not so great...

Bodyweight Fun

Bodyweight workout borrowed from Crossfit Forged

100 Situps
90 Squats
80 Pushups
70 Bicycles
60 Russian Twists
50 KB Swings
40 Pullups
30 Burpees
20 Toes to Bar
10 Handstand Pushups

35:40

Notes: Burpees ate me up today even though it was not that many, definitely what took me the longest to complete. Overall fun workout, will do flutter kicks in place of the bicycle kicks next time.

Run+Swim

Endurance

Run
1 mile run 8:27

Swim
500 yd. CSS
250 yd. Freestyle

Notes: Really started to notice improvements on stamina in the pool today. Need to work on swimming CSS on my left non-dominate side to keep from tiring out the right side to quickly. Form is absolutely horrible on the left.

Strength+Run

Strength
Kettlebell Complex
Rt. Snatch10+
Lt. Snatch10+
Figure 8-10+
Swing10+
Goblin Squat10+
Around the World10+
Rest and repeat for total of 2 rounds. 

Endurance
1 mile run 8:32

Extras
3x15 Heel Raises

Notes: Left foot still a little sore during/after runs, but getting much much better. 45lb. Kettlebell.