iamshendy

315lbs

Run 1 mile @ 8.5 mph
Wide grip pullups (10,5,3)
Seated row (3 sets of 10, arms together @ 45 lbs per arm, 3 sets of 10 per arm @ 45 lbs)
Back Squats (10@45lbs, 10@135lbs, 10@225lbs, 1@315lbs, 10@275lbs, 10@225lbs)
Power Clean (3 sets of 10 @ 95lbs)
Reverse pushups (2 sets of 10)

The run felt great. Took me about [...]

I went cross country skiing for the first time in probably 20 years. It was a lot of fun. We were out for about an hour and a half and got in approximately 6km.
Also, I felt I had some extra energy when we got home so I went for a  workout with my brother. [...]

Here’s today’s workout. Thanks to CrossFit for the inspiration.

.8 km run @ 7.5mph
10 135lb deep front squat
.8 mile run @ 7.5 and 6.5 mph (thought the treadmill was in km)
10 135lb deep front squat
.8 km run @ 7.5mph
10 135lb deep front squat
.8 km run @ 7.5mph
10 135lb deep front squat

Total = 3.7km & 40 135lb [...]

229lbs

No gym buddy today. My hamstrings were still sore from the deadlifts on Tuesday (don’t think Wednesday’s 150 back extensions helped either). I opted for this exercise instead:

2 Sets Wide Grip Pullups
3 Sets Seated Rows followed by 3 sets 1 arm Seated Rows
3 Sets Lat Pull Downs
3 Sets Reverse Dumbbell Flies
3 Sets Bicep Curls (40lb,35lb,25lb)
3 [...]

255lbs

Today’s workout was as follows:
Shoulder press 1-1-1-1-1 reps (185lb,205lb,225lb,235lb,255lb)
Push press 3-3-3-3-3 reps (115lb,95lb,45lb,45lb,45lb)
Push jerk 5-5-5-5-5 reps (45lb,45lb,45lb,45lb,45lb)
15 close grip, underhanded chin ups.
I’m still having a hard time differentiating between push press and push jerk. I understand the theory behind them. The push press you’re supposed to dip and then drive through using your upper body, [...]

Courtesy of CrossFit:
Three rounds for time of:

Run 800 meters (7.5 mph)
50 Back Extensions
50 Sit-ups

I had some more juice in the tank so I threw in 50 45lb (bar) back squats.
Shendy.

I tried to piece together what I could remember of Linda, but because I didn’t plan before I went to the gym this is what I ended up with:
5 minute elliptical warm up
10-9-8-7-6-5-4-3-2-1 reps of (in circuit) of:
135lb Bench Press
10-9-8 @135lb, 7-6-5-4-3-2-1 @ 95lb Deadlifts
10-9-8 @135lb, 7-6-5-4-3-2-1 @ 95lb Shoulder Thrusters
15 reps 95lb power clean
1 [...]