Day 29-33 - August 11th-15th
Work picked up making it next to impossible to blog about Shred. I also didn't take notes :( BUT! I have each days' workouts! Monday August 11th
Game Time - Sprints followed by basketball and ultimate.
Played for my friends' baseball team after work.
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Tuesday August 12th
Personal Training
15 minute basketball warm up (I don't really like basketball all that much, but I can shoot...and I won the warm up - which made my training partner run - it would have made our trainer run too but my partner argued that the rules were we had to beat the trainer...and that because I had finished didn't mean he had to run because he hadn't lost yet...didn't work out so well in the end :P)
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Back Squats & Box Jumps (30") 5x5
Set 1 - 95lbs || Set 2 - 125lbs || Set 3 - 145lbs || Set 4 - 165lbs || Set 5 - 185lbs . Followed by: 2 laps of the soccer field
5 Pull-ups
10 Push-Ups
15 Squats
By 5 rounds
2 laps of the soccer field
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Wednesday August 13th
Industrial Strength
Deadlifts 4x6
Set 1 - 135lbs || Set 2 - 185lbs || Set 3 - 205lbs || Set 4 - 225lbs || Set 5 225lbs
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Grip strength (4 Rounds)
Carry a 15lbs plate in each hand away from the body (essentially by the finger tips) up and down the halls twice.
10 push-ups.
3 Sets
10 single arm shoulder press (each arm) - 35lbs
10 bent over row (both arms) - 55lbs
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Thursday August 14th
Overload - this was a bit of a surprise...I was supposed to play beach volleyball but the other team cancelled on my team. :( .
3 Rounds (40lbs) 20 Thrusters
20 Bent Over Row
20 Reverse Lunge
20 Bench Press
20 Clean and Squat
1 Set of Stairs (5 flights)
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Friday August 15th
Personal Training!
Single Arm Snatch (10 each side)
Set 1 - 40lbs || Set 2 - 45lbs || Set 3 - 50lbs
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4 Rounds
Half Turkish Get Up (w/ 16kg kettlebell) 3 each side Max Full Push-Ups (about 8-12)
Push Press (w/ 16kg kettlebell) 10 each arm
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Lastly we finished with a lovely sled exercise
I don't really know what to call the sled...it was like one of those things people jump onto...but really small...only about 10" high.
Anyways inside it was about 120lbs.
Which I pushed down the corridor, my partners pushed it back, and the third guy who joined us just for today brought it back to me. I did 5 lengths (they did 4 ;)) My quads felt like lead...I'm sure by length 5 the only thing keeping me going was putting one foot in front of the other and not thinking.
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Notes on Shred Matrix - I didn't really get any negative effects this week - just more of the same, you know? Light headache once or twice. I also upped my dosage to 3 caps each time.