P3.2W2D6
Took yesterday off to recover and felt pretty good this morning. Got lots done this weekend, finished mixing a few tracks that I’ll toss online this week.
quads / calves
wide squat: 135×3, 185×3, 205×3 (six sets) [45 sec b/w]
zercher squat: 45×6, 95×6 (three sets) [45 sec b/w]
reverse barbell lunge: 45×10 (three sets) [45 sec b/w]
standing calf raise: 135×6, 155×6 (two sets) [45 sec b/w]
medicine ball crunch: x12, x10
medicine ball rotation: x12, x12
P3.2W2D5
Supposed to be just a cardio day, but I decided to do a little more HIIT work. Pretty wiped out after the combo set.
combo: clean | front squat | press | reverse lunge 45×5/per (six sets) [45 sec b/w]
cuff: ext 3×8 (three sets) | 4×8 (three sets) | 2×8 (three sets) [45 sec b/w]
shoulder cable pull: 8×8, 10×8 [45 sec b/w]
P3.2W2D4
Long day of meetings yesterday, hopefully today will be a bit more productive.
Almost finished w/ the second week of this cycle, it’s hard mentally to give up an entire day to just doing arms, but it is giving my legs some time to recover.
Arms
dumbbell curl: 30×8 (eight sets) [45 sec b/w]
french press: 50×8 (eight sets) [30 sec b/w]
reverse curl: 50×6 (three sets) [45 sec b/w]
cable triceps press: 4×12 (two sets) [45 sec b/w]
cable curl: 4×12 (two sets) [45 sec b/w]
P3.2W2D3
Abs & Hamstrings:
hip crossover: x12
medicine ball crunch: x8 (three sets)
medicine ball rotation: x12 (three sets)
leg lifts: x2 (two sets)
abs rope pulldown: 8×12, 12×12, 14×8 (two sets)
leg press: 190×15 (four sets)
calf press: 190×12 (four sets)
bike: 12 min
P3.2W2D2
Feeling better this morning after an awful afternoon. Left work early to come home, vomit and pass out for about 45 minutes. After that I felt much better.
Back
pull ups: x3 (six sets) [45 sec b/w]
close-grip cable row: 13×6, 15×6, 17×6 (two sets) [45 sec b/w]
close-grip pulldown: 8×15 (two sets), 8×12 (two sets) [45 sec b/w]
bike: 15 minutes
seated calf raise: 70×8 (eight sets) [30 sec b/w]
P3.2W2D1
Chest and Shoulders:
incline dumbbell bench: 60×6 (eight sets) [45 sec b/w]
parallel dumbbell press: 50×6, 55×6, 60×6 (two sets) [45 sec b/w]
cable flys: 5×12 (four sets) [45 sec b/w]
cuff: ext 3×8 (three sets) | 4×8 (three sets) | 2×8 (three sets) [45 sec b/w]
seated dumbbell press: 45×6, 50×6, 55×6 [45 sec b/w]
bent-over cable raise: 2×10 (two sets) [45 sec b/w]
P3.2W1D5
Quads day:
squat: 135×6, 185×6 (eight sets) [45 sec b/w]
medicine ball lunge: x10 (two sets) [90 sec b/w]
seated calf raise: 90×6, 115×6 (two sets) [60 sec b/w]
leg press: 190×6, 230×6, 270×6
calf press: 190×6, 230×6, 270×6 [60 sec b/w]
P3.2W1D4
Arm day. Haven’t spent this much time doing beach exercises in a long time.
incline curl: 30×8 (eight sets) [60 sec b/w]
overhead extension: 50×8, 60×8 (seven sets) [30 sec b/w]
barbell curl: 60×6, 70×6, 80×6 [45 sec b/w]
incline close bench: 135×6, 155×6 (two sets) [60 sec b/w]
dumbbell preacher curl: 25×12 (two sets) [60 sec b/w]
rope pressdown: 9×15 (two sets) [30 sec b/w]
P3.2W1D3
This phase breaks body parts down far more than I’ve ever done before. It takes a lot more focus and discipline to concentrate on single parts and leave some energy in the tank for the next day.
stiff leg deadlift: 135×6, 155×6 (two sets) [45 sec b/w]
standing calf raise: 135×8 (eight sets) [30 sec b/w]
hanging leg raise: x8 (eight sets) [30 sec b/w]
pulldown abs: 10×8, 12×6, 14×6 (two sets) [30 sec b/w]
seated calf raise: 70×8, 90×6, 115×6 (two sets) [45 sec b/w]
P3.2W1D2
Felt good to be doing deadlifts again. I took some time but I’m happy to be pulling again. It’ll take awhile for the body to get back in shape but it’s a good feeling.
deadlift: 135×5, 185×4, 225×3 (eight sets) [60 sec b/w)
barbell row: 135x6, 155x6, 175x6 (two sets) [60 sec b/w]
lat pulldown: 8×12 (four sets) [30 sec b/w]
bike: 15 min HIIT
twitter: mjladd- mjladd: New Frightened Rabbit out today, 'Winter of Mixed Drinks' http://is.gd/a3b7p. New video: http://is.gd/a3b7o March 9, 2010
- mjladd: Small collection of photos of the archive. http://galleries.statesman.com/gallery/david-foster-wallace-papers-ransom-center/# March 9, 2010
- mjladd: The notes inside DFW's book are pretty fascinating. Rabbit Run = "Sad Smelling". http://www.hrc.utexas.edu/press/releases/2010/dfw/books/ March 9, 2010
- mjladd: UT Austin Ransom Center purchased DFW's papers: http://www.hrc.utexas.edu/press/releases/2010/dfw/books/ March 9, 2010
- mjladd: Really sharp status display board from panic software. http://www.panic.com/blog/2010/03/the-panic-status-board/ March 9, 2010
- mjladd: Incredible miniature worlds by Matthew Albanese: http://is.gd/9Zlu1 and how he makes them: http://is.gd/9ZlxM (via @rob_sheridan) March 8, 2010
- mjladd: @wurd I'd agree with you, but 'Teacher' makes me cringe. Switch that w/ 'Drop Dead Legs' and you have a really solid side-b. March 8, 2010
- mjladd: Reading 'Switch' and really liked this phrase: "What looks like resistance is often a lack of clarity." March 8, 2010
- mjladd: Rounded out my film catch-up by watching Hurt Locker tonight. Great film, hope it beats the pants off the big blue movie. March 8, 2010
- mjladd: Too old to be heading out this late. Let's see if I can handle be out among people for more than an hour. March 7, 2010
- last.fm
- Funkadelic – March to the Witch's Castle March 9, 2010
- Funkadelic – You Can't Miss What You Can't Measure March 9, 2010
- Funkadelic – Nappy Dugout March 9, 2010
- The Field – Sequenced March 9, 2010
- The Field – The More That I Do March 9, 2010
- The Field – Yesterday and Today March 9, 2010
- Opie, Anthony & Jimmy Norton – 2010-03-05-O&A March 9, 2010
- Opie, Anthony & Jimmy Norton – 2010-03-05-O&A March 9, 2010
- Opie, Anthony & Jimmy Norton – 2010-03-05-O&A March 9, 2010
- Opie, Anthony & Jimmy Norton – 2010-03-08-O&A March 9, 2010