5/3/1 Wave 4 Week 4 Military Press DELOAD
[B]2mi warmup run [/B]
[B]Military Press Deload[/B]
60x5
60x5
75x5
75x5
90x5
90x5
75x10
75x10
75x10
75x10
75x10
Each set at 60 second rest periods.
[B]Chins[/B]
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
Each set at 90+ second rest periods.
[B]600cal CURVE brisk walk[/B]
[B]Farmers Walks (45s in each hand)[/B]
2 Flights of stairs + .1 mile.
Totally was not feeling it this morning...but still checked all the boxes.
[IMG]http://cdn.someecards.com/someecards/filestorage/kony-video-drunk-party-st-patricks-day-ecards-someecards.png[/IMG]
5/3/1 Wave 5 Week 1 Squat
[B]1mi warmup run[/B]
[B]ATG Squat [/B]
110x5
135x5
160x3
175x5
200x5
230x3 (supposed to be 5+)
60 Second rest periods
135x10
135x10
135x10
135x10
135x10
90+ second rest periods
[B]600cal modest CURVE walk[/B]
Few changes taking place today. I backed off the warmup run from 2 miles to 1. All this running is catching up with me. My legs are starting to be sore almost night and day lol. My quads burned pretty good just walking up the gym stairs today before even getting started. After my warmup sets on squat, my legs were actually quivering (yes quivering...not throbbing, but visibly shaky) for some reason. That final squat set was supposed to be 5+, but even the 3 I put out were #$@%. To parallel for sure, but no deeper really. Didnt even have gas for leg curls, and my post cardio walk was just that...walking. Not brisk as usual...just a modest walk.
I was woken last night by a phone call to take my brother to the ER so I also got dinged on poor sleep which Im sure didnt help things.
Anyway...taking a mile off each day and going to bump cals up to 2ooo daily for the week. I have lots going on that I need to be sharp for, and I feel like the cut is catching up with me strength wise. I would have been wise to take that full diet break last week, so Im thinking Ill bump cals and reduce running this week to let my body catch up some.
Food Pron. Bacon, Egg and Cheese Breakfast Rolls. Totally want to try these...
[url]http://lifewithmel.com/cookingwithmel/2012/1/19/bacon-egg-and-cheese-breakfast-egg-rolls.html[/url]
[IMG]http://lifewithmel.com/storage/wontonwrapperwholecooked.%20BreakfastEggRollimage.jpg?__SQUARESPACE_CACHEVERSION=1326994891360[/IMG]
5/3/1 Wave 5 Week 1 Bench
[B]1mi Run[/B]
[B]Flat Bench Press [/B]
105x5
130x5
160x3
170x5
200x5
225x3 (ugh)
60 Second Rest Periods.
135x10
135x10
135x10
135x10
135x10
60 Second Rest Periods.
[B]Dips (Chest Focus)[/B]
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10
[B]300 cals CURVE walk[/B]
Burnout central.
[IMG]http://media-cache5.pinterest.com/upload/129337820518591814_kB1Cicsc_c.jpg[/IMG]
5/3/1 Wave 5 Week 1 Deadlift
[B]1mi warmup run[/B]
[B]Deadlifts [/B]
140x5
170x5
205x3
225x5
260x5
295x8
90 second rest periods
170x10
170x10
170x10
170x10
170x10
90 Second rest periods.
[B]600 Calorie Curve walk[/B]
Tried to get in some Chins, but apparently adding the ab wheel back in the other day has beaten my core up some. I had sharp pain in my upper abdomen that I couldnt tell if it was soreness or legit pain. Hurt like hell though, so I will hold off on those till tomorrow.
[IMG]http://media-cache4.pinterest.com/upload/230879918366972717_L5285X0r_f.jpg[/IMG]
5/3/1 Wave 5 Week 1 Military PRess
[B]1mi warmup run [/B]
[B]Military Press [/B]
60x5
75x5
95x3
100x5
115x5
130x6
75x10
75x10
75x10
75x10
75x10
Each set at 90+ second rest periods.
[B]Chins[/B]
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
Each set at 90+ second rest periods.
[B]300cal CURVE brisk walk[/B]
[B]Farmers Walks (45s in each hand)[/B]
2 Flights of stairs + .1 mile.
Crazy easy crock pot (slow cooker) rotisserie chicken courtesy of busy-mommy blog.
[url]http://busy-mommy.com/2010/02/how-to-make-your-own-rotisserie-chicken.html[/url]
[IMG]http://busy-mommy.com/wp-content/uploads/2010/02/img_6379sigl-731x1024.jpg[/IMG]