Lesson I Will Learn Lying On My Back

[kjake55]

Friday 5/24/13
* Hack Squats 4x6x250
* Seasaw Shoulder Press 4x8x25
* Straight Arm Lat 3x10x3p
* Seated Row 4x10 4p - 5p - 6p - 7p
* Bi/Tri Superset > xx bicep curls w/xx tricep OH extension > 3x10 6p - 6 1/2p - 7p
* Supersetted w/get ups (20# curl bar

Saturday 5/25/13
* Floor Press 3x3x105
* Superset > keg press/bw dips
* Prone runner 15/30/45/60
* Superset > 1A rows w/1A shoulder press > 3x10 30 - 35 - 40
* Lunge walk complexes I - II - III w/8# DBs
* Supersetted w/get ups (20# curl bar)


To all my friends who are veterans Thank you!

[kjake55]

This morning at the gym:

* Bench 3x10 75 - 80 - 80
* Militay Press 3x10 45 - 50 - 55
* DB1A Push Press 3x10x25
* xx Upright Rows 3x10 6 1/2p - 7p - 7p
* supersetted w/ring push ups x 5-10

I have my anatomy final tonight...study, studty, study!

[kjake55]

Wednesday 5/29/13
* Front Sq. 2x10 65 - 75 ~ then my wrists started to hurt a little so I moved to Zerchers. I normally wouldn't be so concerned about a little pulling in the wrist but my hands are a lot more important to my future now so I'm more conscience of everything that affects them.
* Zercher Sq. 2x10 65 - 75
* Drop Sq. 3x10x20# curl bar
* DB Bulgarian 3x10x15
* KB Reverse Lunge 3x10x25
* Bicep - Hammer Curls 3x10x20
* ss w/GHR's x10

Thursday 5/30/13
10x

Military Press 50#

Lunge 50#

Inverted Row

Sandbag Clean & Press 40#

D.bar Deadlifts 95#

15x

KB Alt Swings 25#

T-Bar Rows 25#

Thick Bar Curls 55#

DB Goblet Sq. 25#

25x

Face Pulls

Jump Squats

Push ups

I passed my anatomy final with an A!!!!! *sighs in relief* Tonight I have massage theroy and practical finals and then we move on to the 2nd semester. So far so good. I'm starting to get people interested in what I'm doing and I've actually signed a "client" so to speak.

Next move is to get through some of the medical/sports training and then start visiting gyms and boxing clubs, crossfit and krav maga studios in hopes of signing on with one or more of them as an on-call therapist. BIG PLANS! BIG DREAMS!

[kjake55]

Friday May 31

* Deadlift w/shrugs 3x10 @ 120 - 130 - 140
* 2H KB Swings 5x10 w/25# bell 15# resistance band
* DB2H Split Jerk & Press 3x10x15
* Close Grip Lats 3x10 6/12p - 7p - 7p
* Supersetted w/wtd roman chair situps 4x10 25#

Today

* Bench Press 5x5 75 - 85 - 95 - 100 - 105
* DB Rotational Incline Press 5x5 (1) 25 - (4) 30
* BNP 5x5 (1) 35 - (2) 45 - (2) 50
* DB Shoulder Combo 5x5x12 w/1# wrist weights (Still working to get to 15# with these)
* Tricep Kickbacks 5x5 (2) 10 - (2) 12 - (1) 15
* Supersetted with dips

I started my medical massage courses over the weekend. I can't wait to dig into this side of the industry. This will give me the background I need to work in therapy offices and with athletes. First test is in 2 weeks No slacking allowed I guess!




awwwwww so cute!

[kjake55]

This morning at the gym:

* Zercher Squats 5x5 65 - 70 - 75 - 80 -85
* Leg Press 5x5 250 - 270 - 280 - 290 - 300
* DB Split Squats 5x5 30 - 40 - (2) 50 - 60
* Box Jumps w/Bulgarian sandbag 5x5
* Bicep Curls 5x5 (1) 10 - (3) 15 - (1) 20 ~ Failed on left on rep 5
* Supersetted w/Squat Jumps x10

[kjake55]

This morning at the gym:

Density Training
4 rounds - 2 minutes rest between rounds

* Tire roll/flip combo

* Keg "Party" (3 gallons) 3 OH Press/OH farmers walk 200' - 3 OH Press/OH farmers walk 200' ~ I've been to plenty of keg parties in my day and this was NO party! The last 2 sets I had to zercher carry the keg, my shoulders crapped out.

* DB Clean & Press x5 w/15#DB's

* "Destroyer" sled push 200' high side - 200' low side ~ also not a party!

I left the gym like a zombie but now that I've recovered a little I'm feeling pretty good about the work I did overall. Everyday is a new day to challenge yourself!




I'm not a runner but I like the sentiment here.

[kjake55]

Ok time to play journal catch-up. For the last 2 weeks it's been a pretty standard PL drill: Monday-Bench, Tuesday-Squat, Thursday-Density/grab-bag, Friday-Deadlift, Saturday-whatever T has in mind for the morning. Ok all caught up now!

So today at the gym looked like this:

* Bench 5x5 80 - 85 - 95 - 100(*) - 105 ~ rep PR! I needed assistance on the last 2 reps @ 105 but I did get in 3 solid ones on my own so overall I was pretty happy.
* Incline DB Rotational Press 5x5 (2) 25 - (3) 30
* BNP 5x5 35 - 45 - (3) 50
* DB Shoulder Combo 5x5x12 w/1# wrist weights ~ still, still, still working towards 15#
* Triceps: 2H OH DB Extensions 5x5 (2) 20 - (3) 25
* S/S Dips (submax) got 2 sets of 5 out of it and had to switch to bench dips which I can do forever. I need to find a "tweener" until I get a better set out of the dips.

Otherwise the 2nd semester of school is going well. I got a B on my 1st test and I start my 150 clinic hours this Friday. Life? What life? Oh well it's all gonna be a HUGE payoff in the end! Peace.

[kjake55]

This morning at the gym:

* Zercher Squats 5x5 (2) 55 - (2) 60 - (1) 65
* Leg Press 5x5x 250 - 300 - (3) 320
* Split Squats 5x5 (1) 45 - (2) 55 - (2) 60
* Box Jumps w/BSB 5x5
* s/s squat jumps x10
* Ab wheel 3x10

[kjake55]

This morning's workout:

* Bear Complex 4x6 35# bar

* 21 - 15 - 9 *

DB Flat Bench 15#

KB Swings w/R. Band 25#+15#

Pushups

* S/S Ab wheel - GHR's 3x10

[kjake55]

First...it's Friday *AND* the 1st day of summer!! Hip-Hip-Horray!!!




Second...I love deadlifting!! It's just plain fun!

So this mornings workout was obviously deadlifting. Nothing earth shattering but I still love being back in the swing of things.

* Deadlifts 5x5 (2) 110 - (3) 115
* RDL 5x5 (1) 65 - (1) 75 - (3) 80
* TB Rev Grip BOR 5x5 (1) 70 - (1) 80 - (3) 85
* KB Upright Rows w/R.Band 3x10 25# bell + 15# band
* s/s Face pulls x10

Tonight I start my 150 hours of clinic. I have 3 massages scheduled for this evening. I guess it's time to find out what it really feels like to do this for a living! **Can't Wait**

Peace friends.





Well not really but it sounds pretty bad ass ~ LOL

[kjake55]

Monday 6/24/13
* Bench 5x5 70 - 75 - 80 - 85 - 90
* DB Incline Rotational 5x5 (1) 25 - (4) 30
* BNP 5x5 (4) 50 - (1) 55
* DB Shoulder Combo 5x5x12 w/1# wrist wts
* Triceps: R. Band 2H OH extension 3x20x15# band
* Indian Clubs (wrist/forearm) 3 sets ~ I did 5 massages at clinic this weekend and I realized on Saturday that I need some extra reinforcement in my wrists and forearms so I don't leave feeling so beat up - I'll be adding this kind of work 2x per week to start
* s/s Bench Dips x12-15

Tuesday 6/25/13
* TB Zercher Squats 5x5 (2) 75 - (3) 80
* Leg Press 5x5 (1) 250 - (1) 300 - (2) 320 - (1) 300 ~ my hip started twinging so I dropped 20# for the last set
* BB Split Squats 5x5 (1) 65 - (2) 75 - (2) 80
* Box jumps w/BB 3x10
* s/s Squat Jumps

Another anatomy test tonight. Muscles of the head, neck and spine. Oh Yippie!

[kjake55]

This morning at the gym:

Superset A -->

Shoulder Press 3x6 45 - 55 - 55

Push ups 3xSM 15 - 12 - 8

Superset B -->

Goblet Squats 3x6x25

Sandbag Step ups 3x6 40#

Superset C -->

Close Grip Lat 3x6 6p - 6 1/2p - 6 1/2p

Inverted Row 3xSM 12 - 9 - 10

Burpee to Box Jumps 10 - 8 - 6 - 4 - 2