Tuesday March 24th

Sergio Oliva

Run 600
50 air squat
MetCon:
tire pull
12 burpee
tire drag
12 kbs
12 bslam
tire pull+45
12 burpee
tire drag+45
12 kbs
12 bslam

13:06 PR

Strength:
BS 135x10, 225x5, 312x12, 365x5,385x5,405x5,425x4 Total Volume - 13,730
BP 135x15, 225x12, 275x5, 295x5, 305x5, 315x4 Total Volume - 10,410
HPC 135x12, 205x5, 215x5, 225x5, 235x4 Total Volume - 5,510

Total Volume - 29,650

Saturday March 21st

Run 600
50 Air Squat

5 Rounds:
5 Walking Lunges @ 195
5 BP @ 245+chains

then

Wide Grip Shrugs 5x5 @ 365

Friday March 20

Rest Day

Thursday March 19th

Run 600
50 Air Squat
5 Rounds:
5 Narrow Stance High Bar BS
135x10,225x12,315x5,5,5,5,5
5 GHR+blue band
6,6,6,6,6
5 Inc DBP
70x12,105x12,120x5,4,3,3,5

GM 135x5,5,5
GHD SitUp +40 5,5,5
Log Inc Press + chains 22

Wednesday March 18th

run 600

deadlift
135 x 10
225 x 12
335 x 5
385 x 5
435 x 5
485 x 5

military press
135 x 12
185 x 5
195 x 5, 5, 4+1 forced,

chin-ups
BW x 12
BW +1.5 pood x 5
BW + 35 x 5, 4, 4, 3

Thursday March 19th

run 600
50 air squat

5 rounds:
narrow stance high bar BS
135x10,225x5,315x5,5,5,5,5
ghr+blue band
6,6,6,6,6
IncDB
70x12,105x12,120x5x4x4x3x5

then

GM 135x5,5,5
GHD situp +40 5,5,5

Log Inc+chains 22

Tuesday March 18th

Run 600
5o Air Squats
Tire Pull 10 burpee Tire Drag 10 KBS 10 BSlam
Tire Pull+45 10 Burpee Tire Drag+45 10 KBS 10 BSlam

14:00

BS 135x10, 225x5, 315x12,405x5x5 slightly narrow stance
PC 135x10,225x5x5
BP 135x15,225x12,315x4,295x5,5,4,4,245x12

Thursday March 12th

Back when raw benching was en vogue, and spotters had rad hair cuts...

ran 600
100 air squat

4 rounds of:
TGU+2press 2/@35
10 HSPU
15 Ring Dips

19:50

AMAP in 5 min of elevated push-up
95
then 5 more to finish 100
and then 25 regular

Wednesday March 11th

I need to increase my "core" strength in order to be as solid in my FS as Dabaya.









run 600

30-20-10 of:
KBS
BallSlam
GHD Sit-Up

SC
185x5,235x5,255x5,275x5

RopeC
52 in 2:30

Legs had no pop in 3rd and 4th set. Need to wok more on explosiveness and speed.


7:30
5 eggs (5)
1 oz sausage (1)
2 c spinach [.33]
1.5 c grapes [3]
1 banana [3]
1 T canola oil {9}
3 T cream {10}
6 FO

P- 6
C- 6.33
F- 19

1:00
3 c milk (3)[3]
.25 c protein (3)
2 bananas [6]
1 c strawberries [1]

P- 6
C- 10
F- na

3:30
2 eggs (2)
4 oz bison (4)
2 c spinach [.33]
1 banana [3]
1 c grapes [.66]
2 T canola oil {18}
3 T cream {10}

P- 6
C- 4
F- 28

7:30
12 oz chili (12)
.5 c grapes [1]
1 c broccoli [1]

P- 12
C- 2
F- na

Tuesday March 10th

Rest

7:30
5 eggs (5)
2 oz sausage (2)
2 c spinach [.33]
1 c grapes [2]
1 c strawberries [1]
1 T canola oil {9}
3 T cream {10}
6 FO

P- 7
C- 3.33
F- 19

11:30
2 eggs (2)
.5 c grapes [1]
.5 banana [1.5]
2 T cream {7}
1 T canola oil {9}

P- 2
C- 2.5
F- 16

2:30
4 oz salmon (4)
5 eggs (5)
2 c spinach [.33]
.5 c grapes [1]
.5 banana [1.5]
2 T cream {7}
2 T almond butter {13}

P- 9
C- 3
F- 13

5:00
10 grapes
4 nuts

8:00
10 oz bison (10)
1 c broccoli [1]
2 slices cantalope [1]

P- 10
C- 2
F- na

10:00
1 apple [1]
3 T cream [10]
6 FO

P- na
C- 1
F- 10


Daily Totals

P- 28
C- 11.83
F- 58

Monday March 9th

Passionate people doing what they love. That's what life is all about.



run 600

21-15-9
Thruster @ 135
Pull-Up

5:19 PR

then:

BS 315x3,365x3,415x3,465x3PR
10-7-4 @ 315
BP 8x3 @ 215+8 chains
IncDBP 10-7-2-2 @ 105
Elevated Push-Up 25-10-10-7



7:30
5 eggs (5)
1 oz sausage (1)
2 c spinach [.33]
1 c fruit [2]
1 banana [1]
1 T canola oil {9}
3 T cream {10}
6 FO

P- 6
C- 3.33
F- 19

1:30
3 c milk (3) [3]
.25 c protein (3)
3 bananas [9]
1 c strawberries [1]

P- 6
C- 13
F- na

4:00
4 oz salmon (4)
5 eggs (5)
1 c broccoli [1]
1 c spinach [.33]
2 c grapes [2]
1 T almond butter {3}
1 T canola oil {9}
6 FO

P- 9
C- 3.33
F- 12

8:00
5 oz chicken sausage (5)
2 green peppers [.66]
.5 c grapes [1]
1 T canola oil {9}
6 FO

P- 5
C- 1.66
F- 9

10:00
2 eggs (2)
1 oz turkey (1)
1 apple [1]
.66 peach [.66]
4 T cream {13}
1 T canola oil {9}
6 FO

P- 3
C- 2.66
F- 22

Daily Total
P- 29
C- 24
F- 62

Sunday March 8th

I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.- Michael Jordan

Rest Day

9:00
5 eggs (5)
2 slices turkey bacon (1)
2 c spinach [.33]
1 c mixed fruit [2]
1 banana [3]
2 T almond butter {6}
1 T canola oil {9}
6 FO

P- 6
C- 5.33
F- 15

1:00
6 oz bison (6)
4 eggs (4)
1 c sauerkraut [1]
1 c broccoli [1]
1 T cashew butter [1]{3}
1 T almond butter {3}
1 T canola oil {9}
6 FO

P- 10
C- 3
F- 15

3:30
2 eggs (2)
1 peach [1]
2 T almond butter {6}

P- 2
C- 1
F- 6

7:30
2 c spaghetti squash [2]
8 oz beef (8)
1 c steamed spinach [1]
1 c grapes [2]
6 FO

P- 8
C- 5
F- na

Saturday March 7th

Rest Day

8:00
5 eggs (5)
4 sausage links (1)
2 c spinach [.33]
1 c grapes [2]
1 banana [3]
3 T cream {10}
1 T canola oil {9}
6 FO

P- 6
C- 5.33
F- 19

10:00
1 T almond butter {3}
10 grapes [.33]

P- na
C- .33
F- 3

12:00
6 oz bison (6)
1 c broccoli [1]
1 c sauerkraut [1]
1 T almond butter {3}
1 T canola oil {9}
6 FO

P- 6
C- 2
F- 12

7:00
12 oz beef (12)
1 c asparagus [1]
1 c steamed spinach [1]
1 c grapes [1]
.33 c mushrooms [.33]
6 FO

P- 12
C- 3.33
F- na


9:30
1 apple [1]
1 peach [1]
3 T cream {10}
2 T almond butter {6}
6 FO

P- na
C- 2
F- 16

Daily total

P- 24
C- 13
F- 50

Friday March 6th

run 600m

3 rounds of:
12 Snatch @ 135
16 Fat Grip Pull-Up
25 GHD Sit-Up

26:05

FS 135x5,225x3,315x5,335x5,355x5pr

Rev Hyper 30 @ bw, 30 @10#, 30 @ 10#

CGPull 225x5,275x5,275x5

1:05 work time.

FS were tough. Really had to gut it out on the fourth and fifth rep of the last set. Need more work on "core" strength. Rev hypers felt best they ever have. No sciatic pain, felt like they were making me stronger. I am going to increase my assistance exercises, and rotate through DL, Tire Work, and Zerchers, and GM. This way I will only pull deads once every three to four weeks. I think this will allow for more adequit recovery of my back. Now, about four hours later my legs are really fatigued. I love that feeling, the feeling that you did something to improve yourself.



7:30
5 eggs (5)
3 sausage links (1)
2 c spinach [.33]
1 c grapes [2]
.25 c blueberries [.5]
.5 c strawberries [.5]
3 T cream {10)
1 T canola oil {9}
6 FO

P- 6
C- 3.33
F- 19

12:30
Post Workout
2 Bananas [6]
1 Sweetpotato [3]
1 c strawberries [1]
.5 c applesauce [1]
3 c milk (3)[3]
.25 c protein (3)

P- 6
C- 14
F- na

3:30
8 oz bison (8)
1 c mix veg [1]
1 c grapes [2]
2 T almond butter {6)
1 T canola oil {9}
6 FO

P- 8
C- 3
F- 15

7:00
5 oz pork (5)
1 sweetpotato [3]
1 c spinach
1 c broccoli [1]
9 olives {3}
2 T almond butter {6}

P- 5
C- 4
F- 9

10:00
5 eggs (5)
.5 c grapes [1]
2 T almond butter {6}
1 T canola oil {9}

P- 5
C- 1
F- 15

Daily totals

P- 30
C- 25.33
F- 58

Wednesday March 4th

This is Aggie. A 3 year old male who needs a great home. He loves to play ball, frisbee, and watch you workout. Post to comments if you think you may have a home for him. Thank you for your help.


Rest Day

Thank Goodness...

Yesterday totals left me low on carbs for the day, and high on protein. I was hella lean this morning, which is great, but will play havoc on my performance should I continue in this manner. I will try to step up my carb intake today and hit about 25 on both this and protein. Fats around 30 was ok. Before stepping them up I want to get carbs were they should be.

10:00am
5 eggs (5)
2 oz pork sausage (2)
2 c spinach [.5]
1.5 c grapes [3]
1 c strawberries [1]
3 T cream {10}
1 T almond butter {3}
6 FO

P- 7
C- 4.5
F- 13

2:30
6 oz beef (6)
2 c cauliflower [1]
1.5 c grapes [1.5]
18 olives {6}
2 T almond butter {6}
1 t olive oil {3)

P- 6
C- 2.5
F- 15

4:30
4 oz tuna salad (4)
2 T almond butter {6}
1 T olive oil {9}

P- 4
C- na
F- 15

10:00
2.5 eggs (2.5)
.5 oz pork sausage (.5)
1 c spinach [.25]
1 peach [1]
3 T cream {10}

P- 3
C- 1.25
F- 10

Daily total

P- 20
C- 8.25
F- 53

Tuesday March 3rd

There's only one Pudzianowski... is Derek Poundstone Next?


run 600m

3 rounds of:
5 SC 225,245,265
10 burpees
20 pullups
3 min, 2rest, 3.5min, 2 rest, 5min11sec

then:
DL 315x5, 405x5, 455x5

DB row 120x2x2
GHD Sit-up 15, +10# 15, +10# 15
Farmer Walk 4 lengths

This workout took a lot out of me. I am exhausted. My legs are shot. Tomorrow is looking like an enjoyable day off.


7:30am
5 eggs (5)
2 oz pork sausage (2)
2 c spinach [.5]
1.5 c grapes [3]
1 c strawberries [1]
3 tbsp cream {10}
1 tbsp almond butter {3}
6 FO

P- 7
C- 4.5
F- 13

2:00pm
3 c milk (3)[3]
.5 c protein (5)
1 banana [2]
1.5 c strawberries [1.5]
1 sweetpotato [3]

P- 8
C- 9.5
F- na

4:30pm
2.5 eggs (2.5)
.5 oz pork sausage (.5)
1 c spinach [.25]
1.5 c grapes [3]
6 olives {2}
1 tsp olive oil {3}

P- 3
C- 3.25
F- 5

7:30pm
11 oz beef (11)
1.5 c calabeza [1]
.5 c green beans [.5]
.25 c mushrooms [0]
1 tsp olive oil {3}
1 peach [1]
6 FO

P- 11
C- 2.5
F- 3

10:00pm
1 peach [1]
.5 c grapes [1]
4 tbsp cream {12}

P- na
C- 2
F- 12

Daily total
P- 29
C- 21.75
F- 33

Monday March 2nd

"That which we persist in doing becomes easier for us to do; not that the nature of the thing itself is changed, but that our power to do is increased."-Ralph Waldo Emerson

run 400m warm up

then:

"Helen"
3 rounds of:
400m run
21 KBS (2 pood)
12 pull-up

wearing 10# vest

14:21

No PR but hard as hell!

then:

BS 315x5, 405x5, 445x5
BP 315x5, 335x3, 315x5
HSPU 12,6,6,7-2-2

total wo time 1:22

11:30
3 c milk
.5 c protein
1 c strawberries
2 bananas
1 peach

1:00
3 oz chicken salad
2 tbsp almond butter

3:30
3 oz salmon patty
6 eggs
1 c spinach
45 grapes
1 c milk
9 olives

7:30
6 oz steak
3 oz chicken
1 c green beans
2.5 tbsp almond butter
1.5 c sweetpotato cauliflower

10:00

Sunday March 1st

"The glory of friendship is not the outstretched hand, nor the kindly smile, nor the joy of companionship; it is the spiritual inspiration that comes to one when he discovers that someone else believes in him and is willing to trust him with his friendship."-Ralph Waldo Emerson

Rest Day