Wa - Horz Antagonists - Jan 28

9 rounds in .30 on 1.15
Bench on the max rack @ 135#x12/185x10/225#x10/x10/x10/x8/x6/185x10/135x10
Horz pulls under the bar with chin grip x10-x6's
22 mins.

9.5 hours, 2200-0730/24 hours. 22 mins total, PE: 7. 220/12.
37/30/33%, 144C-160P. 2347 cal.

Cl - Didn't We Just Do This? - Jan 27

Buy in:
3 rounds
hyperflexions x15 / KTchest x12
6 mins.

4 rounds in .30 on 1.15
prone hamstring curls @ 110# x10
extensions x12 @ 160/180/200/220#
11 mins.

3x8 assisted pistols (hands high - which is to say, easier)
7 mins.

8 hours, 2300-0700/72 hours. 24 mins total, PE: 6.
42/30/28%, 145C-138P. 2480 cal.

Cl - Pistol Day - Jan 24

Let's get right to it today. So I did.

5x max reps assisted pistols - 8/8/9/8/7's
14 mins.

3 rounds x12's
Prone hamstring curl @ 105#
Extensions @160/180//
Glute iso kickbacks @ 75# (2 rounds here)
10 mins.

6.5 hours, 2300-0530/24 hours. 24 mins total, PE: 7. 220/14.
30/41/29%, 248C-177P. 2717 cal.

Ca - Easy Antagonists - Jan 23

First day back in a normal shoe. My lifting flats got soaked and thrown out with the rotten blood - and I fear my right orthotic as well. Sigh. 2.5 more weeks of easy hypertrophy and recovery for the toes, then we'll start to ramp up frequency and volume.

Buy in:
4x
10 feet to bar / 15 hyperflexions
7 mins.

5 rounds in .30 on 1.15
Max rep seated press in the max rack @ warm up, 95#/115#///
Max rep neutral grip pulls with assist @ 90#/75/60///
13 mins.

8 - 1 hours, 2230-0730/72 hours. 21 mins total, PE: 6. 219/14.
39/32/29%, 201C-180P. 2479 cal.

Cl - Accessorizing - Jan 20

See, it's day 5 in a row and I'm feeling flat. Should take it off, but I have tunnel vision. Instead, deloading a bit.

Buy in
3x 12 hyperflexions/prone hamstring #105
7 mins.

4x
extensions x12 @ 160#, then 180# for the next three
glute iso kickbacks @ 75# x12
12 mins.

9 hours, 2130-0630/24 hours. 19 mins total, PE: 6. 217.
44/22/34%, 127C-199P. 2783 cal.

Ca - Simple Cycle - Jan 19

No buy in today.

6 rounds in .30 on 1.15:
Horz pulls (12-8's)
DB reclining presses 12-10's @ 65#
Assisted pulls w/ 80# x10's

Horz pulls gave out first. I meant to use the DB 70's, but I couldn't clean them into pressing position with my foot in this boot.

8 hours, 2230-0630/24 hours. 24 mins total, PE: 7. 219.
37/8/55%, 37C-258P. 2255 cal.
I ate a whole freaking rotisserie chicken for lunch, and drank a whole Chateau du Cacheflo with dinner. Still, huge win.

Cl - Leg Circuit - Jan 18

Entering the pistol zone. 8's+ today, first try last week was 5's, Monday was 7's, next Monday will be sets of 9's+. LP on the new skill.

4 rounds in .30 on 1.15:
hyperflexions (15's-12's)
Pistols with smith rack assist 8/8/10/8
Extensions x12 @ 160#
Prone curl x12 @ 105# - these felt easy today, making some progress.

8.5 hours, 2200-0630/24 hours. 22 mins total, PE: 8. 219.
38/28/34%, 175C-217P. 2611 cal.

Wa - Bench n' PullPull - Jan 17

Easy bench for hypertrophy in the max rack (which is to say, both easier and harder). 10's, no timer, no spot required.
135#, 225#, 245, 245, 245, 225.
16 mins.

5 rounds:
Horz pulls (10's - 8's)
Neutral grip vert pulls with assist @ 75# (10's - 8's)
13 mins.

8.5 hours, 2200-0630/24 hours. 29 mins total, PE: 7. 218.
36/33/31%, 201C-188P. 2413 cal.

Cl - 4 Way Circle - Jan 16

Working on the pistols, as the Toes heal. Still in the boot.

4x the circuit, no timer (5 mins per round, approx):
Max rep hyperflexions
Pistols with assist off the handles in the back of the Smith machine (7's)
Extensions x12 @ 160#
Prone curl x12 @ 105#

Exited shaky legged. Pistols are the Ka-blam.

8.5 hours, 2200-0630/18 hours. 21 mins total, PE: 8. 216.
39/17/44%, 94C-239P. 2228 cal. Damn, a W-in.

Ca - PullPullPush - Jan 15

Just a bonus day to round out the week into a 3 and 3 split.

Buy in:
in .30 on 1.15
3x max reps (10's) KtE
3x 15 hyperflexions
... and one more KtE.
9 mins.

Same count, 3 rounds:
Strict Pull up with 60# assist (8's-6)
Bar dip with same (12's)
Horz pull x max reps (12-10)
... one more pull @ 75# assist.
12 mins.

Was really tired Saturday night, went to bed at 2000.

10.5 hours, 2030-0700/48 hours. 21 mins total, PE: 7.
51/28/21%, 167C-123P. 2470 cal.