Food Log

First 2 meals:

9:00-9:30
Egg
1 Sausage
Potato
1 Glass Milk
1 Piece Cantaloupe

1:00-2:00
Salad
2 Eggs
*ICE CREAM :(

Adjustment for Track Season

Wed
Plyo
Sprint
Squat (Heavy) 5x5
V- 5x20
_____
Power Clean 5x5
Bench/MP 5x5
GHR 5x5
_____
Hip Flex 5x5
MB Throws 5x20


Thurs

FRaise 5x5
Pull up 5x5
Dips 5x5
Biceps 5x5
HIIT 5x5
_____
Circuit: 10x10 Sets!
MBST/SB
Lunges
Hanging Leg Raise
Lunges
Shrugs


Fri
Plyo
Sprint
Squat (light~med) 5x5
V-
_____
Deadlift (Heavy) 5z5
MP/Bench 5x5
MB Hip Ext


Sat
BERaise 5x5
Standing HP 5x5
Pullover 5x5
Triceps 5x5
HIIT 5x5
_____
Side/MBST
Lunges
HLR
Lunges



Sun
Plyo
Sprint
Squat (Med)5x5
V- 5x20
_____
Powerclean 5x5
Bench/MP 5x5
GHR 5x5
_____
Hip Flex
MB Throw



Mon
Deadlift (light~med)
Standing HP (lighter)
Bench (light)
Biceps
_____
MP (light)
Pullup (light)
Triceps
_____
FRaise
BERaise
MBST/Side Bend
Shrugs

Training Log, Thursday, January 29, 2008 P1

Bench 5x5x195
Circuit!
Knee Flexion
5x5x165
Lunge
5x8x50
Reverse Situp
5x20

Training Log, Tue, Jan 28, 2009

Medicine Ball Work (40 min)

Training Log, Mon., Jan. 26, 2009 Part 1 - 2

Monday
UB 3x
(5 sets all)
Circuit/Low Rest
Pull Up 10 *-85lbs
Dips 10 *-85lbs
Medicine Ball Twist Throws 10-20x5lbs
Prone Horizontal Abduction (Neutral) 10
Prone Rowing 10x25lbs
....
Circuit
Pushups 10xBW
Standing HP 10x25lbs
DB Overhead Press 10x20lbs
MB Throw Twists x 20x5lbs

Training Log, Sat, Jan. 24, 2009 PII + III

Circuit
Pushups 10 x 10 (Regular + Hands inclined)
Standing HP 10 x 10 (30+30)
MB Throw Twists 10 x 20 (about right...)
....
Bench 5 x 10 x 125
Reverse Trunk Twists 5 x (10/side)
Diagonal Pattern D2 Flexion 5 x 10/side

Training Log, Sat, Jan. 23, 2009 PIII

Side Bends ?x15(45 lbs)
Toe Raise ?x10(25 lbs)
Side Bends
Heel Raise ?x10(160 lbs)

Training Log, Sat, Jan. 23, 2009 P1

Jog
Plyo
3x6 DLJ
2x6 HLeap
Sprint
5x20m
Squat
5x5x225 (explosive, fast drop)

Training Log, Thursday, January 22, 2008 P1

Forward Raise
5 x 8 (35+35)
Pull Ups
5 x 5 (BW + 14)
Dips
5 x 8 (BW + 14)
Biceps
5 x 6 (25 + 25)
*Interspersed with tempo
**Training with Moya and Chou

NEW GOAL: Fat Loss.

Goal: 150 lbs, 5% body fat (13 lbs) according to bio-impedance analysis by March 3. (Six weeks), Strength Maintenance

January 28
161 lbs
Feb 4
159 lbs
Feb 11
157 lbs
Feb 18
155 lbs
Feb 25
153 lbs
March 4
151 lbs

Wednesday
LB 3wo
Plyo
Sprint
Bench (Heavy)/MP (heavy)
Squat (85%~315 lbs) 5 x 3
GHR
....
Knee Flexion
Lunge + Side Raise
Reverse Situp
Diagonal Pattern D2 Extension
....
Dumbell Flies
Shrugs
Hanging Leg Raise
_____
Thursday
UB a 1wo
Forward Raise
Pull Up
Dips
Biceps
....
Circuit/Low Rest
Pull Up
Dips
Medicine Ball Twist Throws
Prone Horizontal Abduction (Neutral)
Prone Rowing
____
Friday
LB 3wo
Plyo
Sprint
MP (heavy)/ Bench (Heavy)
Squat
....
DEADLIFT (Decent weight!)
Knee Extension
V-situps
....
Side Bends
Heel Raise
Toe Raise
_____
Saturday
UB 3x
Tempo
Back Elbow Raise
Standing HP
Pull Over
Triceps
....
Circuit
Pushups
Standing HP
MB Throw Twists x 20
....
Bench
Reverse Trunk Twists
Diagonal Pattern D2 Flexion
____
Sunday
LB 3wo
Plyo
Sprint
Bench (Heavy)/MP (heavy)
Squat (85%~315 lbs) 5 x 3
GHR
....
Knee Flexion
Lunge + Side Raise
Reverse Situp
Diagonal Pattern D2 Extension
....
Dumbell Flies
Shrugs
Hanging Leg Raise
____
Monday
UB 3x
Circuit/Low Rest
Pull Up
Dips
Medicine Ball Twist Throws
Prone Horizontal Abduction (Neutral)
Prone Rowing
....
Circuit
Pushups
Standing HP
DB Overhead Press
MB Throw Twists x 20
....
Tuesday
Tempo!
Core Galore
Full of MB throws
and other Core exercises!

Training Log, Wed, Jan 21, 2009 P2

Hip Flexion 7 x 8 x 165
***Good weight and speed!
Lunge with Side Raise 7 x 8 x (20 + 20)
Reverse Sit-up on the Bench (7 x 8 x 15)
***Feels less effective than doing them on the floor.

Training Log, Wed, Jan 21, 2009 P1

Update:

Mon
LB 3wo
Tues
UB a 1wo
Wed
LB 3wo
Thurs
UB b 1wo
Fri
LB 3wo
Sat
UB a 3Wo
Sun
UBb b 3wo

1:25 - 3:00
Squat 5 x 3 x 315
GHR 5 x 6 x 60's

Training Log, Sunday, Jan. 18, 2009, Part I

Pullups (5x5xBW+5lbs)
Dips (5x8xBW+5lbs)
Bicep Curls (5x8x25lbs) (Farther out)

Next one is scheduled at 5:00 PM

Training Log, Wed, Jan 07, 2008

Sq 5 x 3 x 285 (77% Current 1-RM)
GHR 5 x 8 x 50 (last one 10 reps)

Training Log, Tue, Jan 06, 2008

Tempo 6 x 110m
Some soreness. Haven't ran for two weeks.

MB/Explosive PU/Pullup/Rowing/Handstand PU Circuit
Great Variety!

Note.

Focus more on weightlifting and gpp when I get back to Cate.

Training Log, Friday, Jan. 2, 2009

Squat
WU
135
185
225
265
5x5 285* (~75%+ 370)

5X5 225 (60%+ 370)

GHR
5x5 10 lbs. HOLY!

:)