10/24/06
Tue: active rec
20min elliptical
20min stat bike
Core:
assorted sides/twists
10/25/06
wed: Gen strength
Lifting:
BB Squat 4x: 135x12wu, 235x9, 250x8, 260x6, 275x2
DB Sh Prs 3x: 60x10, 70x5, 70x5
superset w/
DL 3x5: 230x5, 240x5, 250x4
Mach Leg Prs (Ft Reg) 3x: 360x10, 370x10, 380x10
superset w/
Hang Clean 3x5: 145x5, 160x5, 135x5
Cable Ham Curl 3x: 60x12, 70x10, 70x10
Core: rev hyper w/weight 3x: 10x15, 10x15, 10x15
Assorted weighted lower/upper abs
10/26/06
Thur: active rec
20min elliptical
20min bike
Core:
assorted sides/twists
10/27/06
Fri: tempo
5x200m w/100m wlk rest b/w ea
My legs are still really sore from wednesday’s leg workout, which is great in the sense that it was obviously a kick butt workout, but not so good because I could barely lift my legs when I ran today…So, this workout was cut short/// 
I’m gonna save lifting for tomrw till I’m more fully recovered…
10/28/06
Sat: gen strength
Lifting:
Inc Bench 4x: 135x5wu, 165x8, 170x5, 175x4, 180x3
DB Row 3x: 75x8ea, 80x6ea, 80x6ea
superset w/
Inc DB Bench 3x: 70x10, 80x6, 80x6
T Bar Row 3x 85x9, 90x6, 90x6
superset w/
BB Preacher Curl 3x: 65x9, 70x7, 75x4, 70x7
DB curls 3x
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted upper/lower weighted
10/29/06
Sun: off
10/30/06
Mon: off
tweaked my neck on saturday while benching, so I’m gonna give it an extra day of rest…
10/31/06
Tues: tempo
5x200m w/100m wlk rest b/w ea
400m wlk rec
4x200m w/100m wlk rest b/w ea
This was supposed to be 2x5x200m but on the 9th rep I sprained my ankle when I stepped in some kind of pot hole in the grass…stupid grass is so long I couldn’t even see it…all I know is that I could barely walk for like 5 mins…it feels a little better now, but this is gonna take a few days maybe even a week to heal sufficiently…Hopefully it won’t hinder me for that long like my previous ankle injury, since it doesnt seem to be close to as bad as that one was…
Lifting:
BB Bench 4x: 135x5 wu, 190x6, 190x5, , 195x4, 200x3
Rev Grip BB Row 3x: 145x9, 150x8, 155x7,
superset w/
DB Bench 3x: 70x10, 80x7, 85x3
T Bar Row 3x: 90x8, 95x6, 95x5
superset w/
EZ bar curl 4x: 70x11, 75x8, 75x7, 65x7
Tri cable ext 3x
Core:
rev hyper w/weight 3x: 10x17, 10x15, 10x15
assorted upper/lower weighted
11/1/06
Wed: active rec
So, it appears that I have a mild ankle sprain…nothing too serious, and I should be back on the track next week…thank god!
Today:
20min elliptical
20min stat bike
Core:
assorted twists w/med ball & sides
11/2/06
Thur: gen strength
Lifting: Staying off my ankle this week…so I’m changing it up a bit
BB Milt Prs 4x: 120x8, 125x5, 125x5, 130x3
DB Sh Prs 3x: 60x10, 70x4, 70x4
superset w/
Stiff Leg DL 3x: 135x12, 145x12, 145x12
SL Leg Ext 3x: 50x10ea, 55x10ea, 60x10ea
superset w/
WG pullups max rep 3x: 10, 8, 6
Cable Ham Curl 3x: 60x12, 60x12, 60x12
Core: rev hyper w/weight 3x: 10x15, 10x15, 10x15
Assorted weighted lower/upper abs
11/3/06
Fri: active rec
20min rowing mach
20min elliptical
Core:
bw & weighted sides
11/4/06
Sat: gen strength
Lifting:
Inc Bench 4x: 135x5wu, 170x6, 175x4, 180x3, 180x3
DB Row 3x: 75x8ea, 80x7ea, 80x7ea
superset w/
Inc DB Bench 3x: 70x10, 80x7, 85x4
T Bar Row 4x: 90x7, 90x6, 95x4, 75x8
superset w/
BB Curl 4x: 80x8, 85x5, 85x5, 70x7
Inc DB curls 3x
Core:
reverse hyper w/weight b/h head w/twist 3x: 10x12, 10x12, 10x12
Assorted upper/lower weighted
11/5-11/6
Sun & Mon: Off
11/7/06
Tue: active rec + rep bench press
Lifting:
Max Rep Bench Press 4x: 135x5wu, 135x22, 135x15, 135x14, 135x13
20min elliptical
20min stat bike
Core:
assorted sides
11/8/06
Wed: gen strength
Lifting:
BB Squat 4x: 135x12wu, 235x8, 250x7, 260x6, 270x4(1+1+1+1)
DB Sh Prs 3x: 60x10, 70x7, 70x4
superset w/
DL 3x5: 230x5, 245x5, 260x4
DB shrugs 3x10: 80x10, 85x10, 85x10
superset w/
Mach Leg Prs (Ft Reg) 3x: 370x10, 380x10, 390x8
Cable Ham Curl 3x: 60x12, 70x10, 70x10
Core: rev hyper w/twist w/weight bar 3x: 12x12, 12x12, 12x12
Assorted weighted lower/upper abs
11/9/06
Thur: active rec
20min elliptical
20min stat bike
Core:
assorted med ball/weight twists & sides
11/10/06
Fri: tempo
5x200m w/100m wlk rest b/w ea
Ran for the first time since my ankle incident. Had to do these on the track since the grass wasnt stable enough for my ankle which hasnt fully recovered, and I really didn’t want to take a chance…
11/11/06
Sat: gen strength
Lifting:
Inc Bench 4x: 135x5wu, 170x8, 175x5, 180x4, 185x3
DB Row 3x: 75x8, 80x8, 80x8
superset w/
Inc DB Bench 3x: 70x10, 80x7, 85x4
Mach Row 4x: 90x10, 100x10, 110x10, 120x10
superset w/
EZ bar tri ext 4x: 70x11, 70x8, 75x5, 75x6
BB Curl 2xWG-1xStandard: (75x10, 85x5), 85x5
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted upper/lower weighted
11/12/06
Sun: off
11/13/06
Mon: Plyo & tempo
5x30sec box jumps w/emphasis on minimal ground contact
(1min rec b/w ea)
5min rec
5x200m w/100m wlk rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 190x7, 195x5, 200x4, 205x3
Rev Grip BB Row 3x: 145x10, 150x8, 155x7,
superset w/
DB Bench 3x: 70x10, 80x6, 85x3
T Bar Row 3x: 90x8, 95x5, 95x5
superset w/
EZ bar tri ext 3x: 65x12, 75x8, 75x7
Tri cable ext 3x
Core:
rev hyper w/weight 3x: 10x16, 10x15, 10x15
assorted upper/lower weighted