yadmit’s BodyBlog

Start:  7:20am
Finish:  8:37am

Warm Up:  Burps 6/6/6

Squat:  60×8/120×5/140×4/155×3/170×1/185×3
BP:  45×8/90×6/105×4/120×3/130×1/140×3x3
BO Row:  40×8/80×6/90×4/100×3/110×1/120×3x3
—
SS:
Burpees:  5×10
Medicine Ball Slams:  11lbsx10×5

Thoughts:  I followed with eleven minutes of stretching and foam roller. 

Good today.  A big sweat thanks to the superset at the end.

t

Start:  7:12am
Finish:  8:30am

Warm Up: Burps - 6/6/6

Squat:  45×8/90×6/105×4/120×3/130×1/140×3x3
Dead:  135×10/250×3x3
Press:  45×10/95×3x3
Chins:  185×3x3
—-
SS:
Burps:  6×6
Medicine Ball Slams:  11lbsx6×6

Thoughts:  I followed with eight minutes of stretching and foam roller.  I will do the final six burps later tonight.  I somehow miscounted.  Surprise.

t

Start:  7:12am
Finish:  8:27am

Warm Up:  Burpees 5×3 with thirty seconds rest between

Squat:  55×8/105×6/120×4/135×3/150×1/160×3x3
Bench:  55×8/105×6/120×4/135×3/150×1/160×3
Row:  45×8/90×5/100×4/115×3/125×3/135×3
—
SS:
Burpees:  10×5
Medicine Ball Wall Throws:  8.8×10x5

Thoughts:  Twelve minutes of stretching and foam roller followed.

Good day, but the knot in my shoulder/back is still there.  We’ll see how it does Wednesday on Dead day.

t

Start:  8:14am
Finish:  9:20am

Warm Up:  Twelve burpees

Squat:  55×8/110×5/130×5/145×4/155×3/170×3
Bench:  45×8/85×5/100×4/110×3/130×3x3
Row:  35×8/75×5/85×4/95×3/110×3x3

SS:
Burpees: 10×5
Ball Slams (5kg):  10×5

Thoughts:  Followed with ten minutes of stretching and foam roller.  Back to heavier weights next week.

Did Friday today, due to an event I attended yesterday.

t

Start:  7:12am
Finish:  8:54am

Warm Up:  twelve burpees

Squat:  45×8/85×5/100×4/110×3/130×5x5
DL:  135×10/230×5x5
Press:  45×10/90×5x5
Chins:  182×5x5

Burpees:  10/10/10/10/7

Thoughts:  My weight this morning was 180.4. 

I followed today with ten minutes of stretching and some foam roller.  Today took a long time, but at least my burpees are done.

t

Start:  7:14am
Finish:  8:27am

Warm Up: twelve burpees

Squat:  50×8/110×5/115×4/130×3/150×3x3
Bench:  50×8/100×5/115×5/130×4/140×3/150×3
Row:  40×8/85×5/95×5/105×5/115×5/125×5
——
SS:
Burps:10×3
Medicine Ball Wall Throw:  8lbsx10×3
Two Hand KB Swing:  25lbsx10×3
——
Burpees:  10/5

Thoughts:  Followed with ten minutes of stretching and foam roller.  Good day, today.

t

Start:  7:15am
Finish:  8:30am

Warm Up:  Twelve Burpees

Squat:  60×8/120×5/140×5/155×5/170×5/185×5
Bench:  45×8/90×5/105×4/120×3/140×5x5
Row:  40×8/80×5/90×4/100×3/120×5x5

Burps:  (rest of ‘em) 10/10/6/6/10

Thoughts:  Eight minutes of stretching after.  Good today.  Focused on the correct muscle group for the bench as the last few times I think I was using more shoulders than chest.

t

Start:  7:10am
Finish:  8:46am

Warm Up:  Burpees - 13 (the rest later today)

Squat:  45×8/90×5/100×4/115×3/135×5x5
DL:  135×8/225×3/250×5x5
PR:  45×8/95×5x5
Chin:  182×5x5

Thoughts:  I had some guy walk right behind me when I was doing DLs… threw off my flow for a set.  Numbskull…

My shoulder is still a bit sore, but not too bad.  We’ll see how it feels later today.

I’ll finish my burpees later… only 39 to go.

t

Start:  7:13am
Finish:  8:29am

Warm Up:  Rotator cuff stuff and ten burpees

Squats:  55×8/105×5/120×4/135×3/160×5x5
Bench:  55×8/105×5/120×5/135×5/150×5/160×5*
Row:  45×8/90×5/100×5/115×5/125×5/135×5

Thoughts:  *I probably didn’t go as low on the last couple of reps as I should have.

Finished the remaing 40 burpees in between a couple sets of rows and the rest after.

Followed with nine minutes of stretching and foam roller.

t

Week Three - Day Three

Start:  7:15am
Finish:  8:17am

Warm Up:  Rotator cuff stuff and 12 burps

Squats:  60×8/120×5/135×5/155×5/165×5/180×5
BP:  45×8/90×5/100×4/115×3/135×5x5
Rows:  40×8/75×5/85×4/100×3/115×5x5

Thoughts:  Finished the rest of the burps between sets of rows…

t