12/7/06
wed: gen strength
Lifting:
BB Squat 4x: 135x12wu, 230x10, 250x8, 265x6, 275x3
DB Sh Prs 3x: 60x10, 70x8, 75x3
superset w/
DL 3x5: 230x5, 250x5, 275x5
BB Frnt Sh Ext 3x: 45x9, 50x6, 50x5
superset w/
Mach Leg Prs 3x: 360x10, 380x10, 410x10
Cable Ham Curl 3x: 55x12, 60x10, 60x10
Core: rev hyper w.weight b/h head on floor 3x: 5x15, 5x15, 5x15
Assorted weighted lower/upper abs
12/7/06
Thur: active rec
20min arc
20min elliptical
Core:
weighted/med ball twists
12/8/06
Fri: Off
12/9/06
Sat: alt tempo
5x step ups (25steps) w/1min rest b/w ea
4min rec
5x step ups (25steps) w/1min rest b/w ea
Lifting:
Inc Bench 5x: 135x5wu, 175x6, 180x5, 185x4, 190x2
DB Row 3x: 75x8, 80x8, 85x8
superset w/
Inc DB Bench 3x: 70x10, 80x7, 80x6
T-Bar Row 3x: 90x9, 95x8, 100x6
superset w/
BB tri ext 3x: 75x11, 80x9, 80x7
BB Curl 4x: 75x10, 85x6, 90x5, 95x3
superset w/
Ovrhd DB tri ext 3x: 50x10, 60x10, 60x10
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted weighted lower/upper abs
12/10/06
Sun: Off
12/11/06
Mon: alt tempo
12x35sec alternating step toe touches w/1min rest b/w ea
Lifting:
BB Bench 5x: 135x5 wu, 195x6, 200x4, , 205x3, 205x3, 210x2
Rev Grip BB Row 3x: 140x10, 150x9, 160x6,
superset w/
DB Bench 3x: 70x10, 80x7, 85x5
T Bar Row 4x: 90x10, 95x8, 100x6
superset w/
EZ Bar tri ext 3x: 75x12, 80x8, 80x6
DB alt tri ext 3x: 25x10, 25x10, 30x8
BB circuit A
Core:
rev hyper on floor w/weight b/h head 3x: 5x15, 5x15, 5x15
assorted upper/lower weighted
12/12/06
Tues: active rec
20min arc
20min elliptical
Core:
weighted side bends/seated twists
12/13/06
Thur: Active rec
1hr of full court basketball during lunch hr at work 
12/14/06
Thur: Gen strength
Lifting:
BB Squat 4x: 135x12wu, 230x10, 250x8, 260x6, 275x3
DB Sh Prs 3x: 60x10, 70x7, 75x3
superset w/
DL 3x5: 230x5, 255x5, 280x3
BB Frnt Sh Ext 3x: 45x10, 50x9, 50x6
superset w/
Mach Leg Prs 3x: 360x10, 385x10, 420x10
Cable Ham Curl 3x: 55x12, 60x10, 60x10
Core: rev hyper w.weight b/h head on floor 3x: 5x15, 5x15, 5x15
Assorted weighted lower/upper abs
12/15/06
Fri: off
12/16/06
sat: active rec
15min arc
15min elliptical
15min stat bike
Lifting:
Inc Bench 5x: 135x5wu, 175x7, 180x5, 185x4, 190x3
DB Row 3x: 70x10ea, 80x8ea, 90x5ea
superset w/
Inc DB Bench 3x: 70x10, 80x8, 85x5
T-Bar Row 3x: 95x10, 100x7, 100x7
superset w/
BB tri ext 3x: 75x12, 80x8, 80x6
BB Curl 4x: 75x10, 85x7, 95x3, 95x3
superset w/
Tri Cable ext 4x: 60x11, 70x10, 80x8, 80x6
bb circuit a
Core:
reverse hyper w/weight held in front 3x: 5x12, 5x12, 5x12
Assorted weighted lower/upper abs
12/17-12/24: OFF/Active rec
Taking a week off to rest and recover and then I’m gonna really get back to it!
For active recovery I’m going to focus on hill-high knee drills at about a 15 20 degree incline:
Mon-Fri:
10x20m (20-25sec) high knees w/1min rec b/w ea
12/25/06
Pretty sick today, so the cardio is gonna be cut short so I don’t pass out…
Mon: tempo
5x30sec high knees w/1min rest b/w ea
Lifting:
BB Bench 5x: 135x5 wu, 190x9, 195x6, 200x4 205x3
Rev Grip BB Row 3x: 140x10, 150x9, 160x6,
superset w/
DB Bench 3x: 70x10, 80x7, 90x2
T Bar Row 4x: 90x10, 100x7, 105x5
superset w/
EZ Bar tri ext 3x: 75x12, 80x8, 80x5
SA DB Curl 3x: 45x6ea, 45x6ea, 50x5ea
superset w/
SA DB tri ext 3x: 20x10ea, 25x10ea, 25x8ea
Core:
rev hyper on floor w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted
12/26/06
Tues: active rec
15min stat bike
15min arc
15min elliptical
Core:
weighted sides
12/27/06
Wed: Gen Strength
Lifting:
BB Squat 4x: 135x12wu, 230x10, 250x9, 265x6, 275x4
DB Sh Prs 3x: 60x10, 70x8, 75x3
superset w/
DL 3x5: 230x5, 255x5, 280x4
Db side Sh Ext 3x: 15x10. 20x10, 25x7
superset w/
Mach Leg Prs 3x: 370x10, 390x10, 420x10
Cable Ham Curl 3x: 50x12, 55x10, 55x10
Core: rev hyper w/weight b/h head 3x: 10x15, 10x12, 10x12
Assorted weighted lower/upper abs
12/28/06
Thur: active rec
15min elliptical
15min elliptical w/arms
15min stat bike
Core:
weighted russian twists
12/29/06
Fri: off
12/30/06
Sat: tempo
5x200m w/200m wlk rest b/w ea
Lifting:
Inc Bench 5x: 135x5wu, 175x7, 180x5, 185x4, 190x3
DB Row 3x: 70x10ea, 80x8ea, 90x5ea
superset w/
Inc DB Bench 3x: 70x10, 80x7, 90x2
T-Bar Row 3x: 90x10, 100x9, 110x6
superset w/
EZ bar tri ext 3x: 75x12, 80x8, 85x5
BB Curl 4x: 80x10, 85x7, 95x4, 100x2
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted weighted lower/upper abs
12/31/06-1/01/07
Sun-Mon: OFF
1/2/07
Tue: tempo
5x150m w/150m wlk bk rest b/w ea
Did a hard 40-50m acceleration and then floated through the last 90-100m
Lifting:
BB Bench 5x: 135x5 wu, 195x7, 200x5, 205x3 210x2
Rev Grip BB Row 3x: 140x10, 155x8, 165x5,
superset w/
DB Bench 3x: 70x10, 80x7, 90x3
T Bar Row 4x: 90x10, 100x8, 110x5
superset w/
BB tri ext 4x: 70x13, 80x8, 90x2, 85x5
DB Curl 3x: 40x8ea 45x6ea, HMR 35x6ea
superset w/
Cable tri ext 3x: 60x10, 65x10, 60x10, 65x10
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted