Tues. 08sept09 lift
Chest*
Bench Press: 5×2 @ 100(+bar)
Dumbell bench press: 12×2 @ 25
Dumbell bench press: 40×2 @ 15, 12
Back
1 arm dumbell row: 5×3 @ 45
Cable rows: 12×2 @ 2 purple bands
* Keeping the arms at 45 degrees to the body helps eliminate pain in the shoulders whilst performing bench exercises – a little tip from a Crossfit instructor.
Sat. Sept 5 lift
Self-imposed hiatus until now due to lower back strain. combination of legs + standing row suspected.
Legs
Jefferson Squat: 5×2 @ 185
Front Squat: 12×2 @ 100
Bwt Squat: 40×2
Chest
Bench press: 6×3 @ 100
Dumbell bench press: 12×2 @ 27
Back
Pull ups: 5×2 @ bwt
pulldowns: 12×2 @ blue & purple bands
dumbell lat shrugs: 40×2 @ 12
Krav 18aug09
went to class. afterward, for some reason getting same hip, lower back issues as before. while sitting, raising a leg causes pain in left lower back. not good. might need break.
Tues, 18aug09 Lift
Legs
Jefferson Squat: 5×3 @ 185
Front Squat: 12×2 @ 100
Back
Pullups: 12×2 @ bwt, 5×3 @ bwt
Sat. Morning Lift
Legs
Jefferson Squat: 6×3 @ 150
Upper Back
Standing Bent Row: 5×2 @ 100
1 Arm Row: 12×2 @ 35
Cable Rows: 40×2 @ purple band
Creve Coeur Stairs
Only 4 rounds this time – started around 7:15am. Felt pretty good the whole time. Sprinted up hard but really took my time on the way down. Stairs were a bit crowded this morning. Some tall skinny dude was running down the dirt side of the railing and towards the end was walking up. But he did way more sets than I did. A couple other guys were there as well.
This time my cardio system outlasted my quads I think. I guess I’m reaping the rewards of my trips around the lake.
Morning Lift
Legs
Jefferson Squat: 5×3 @ 185
Front Squat: 12×2 @ 100
Chest
Bench: 5×2 @ 100
Dumbell Bench: 12×2 @ 25
Dumbell Flyes: 40×2 @ 12
Back
Standing bent row: 5×3 @ 45
1 arm row: 12×2 @ 35
Creve Coeur Lake run
Ran the inner lake loop in around 32 mins, down from my personal best last tuesday of 30 mins flat. I think the distance is just shy of 3 miles. Started run at 7:16am.
Bas Rutten Boxing
Completed five three minute rounds of Bas Rutten’s boxing cd after teaching Krav tonite. Trying to work my way up to all ten rounds. Just keeping track. :) Focused on keeping right elbow down during right straights and swiveling on ball of left foot during left hooks.