4/3/07 Passover
Tue: accel dev
3x20m starts from stomach w/2-2.5min rest b/w ea
2x30m starts from stomach w/3min rest b/w ea
Gym Closed till Thurs
4/4/07
Wed: OFF
4/5/07
Thur: accel dev
2x25m starts from stomach w/2.5min rest b/w ea
2x30m starts from stomach w/3min rest b/w ea
1x35m start from stomach
Lifting:
BB Squat 4x: 135x10wu, 250x8, 265x8, 275x5, 285x2
DB Sh Prs 3x: 70x7, 70x6, 70x5
superset w/
DL 3x5: 250x5, 275x5, 300x2
BB Shrug 3x8: 225x8, 225x6, 225x6
DB Side Raise 3x: 20x8, 20x8, 20x8
superset w/
Leg Press 3x: 380x8, 410x8, 430x8
Core: rev hyper w/weight b/h head 3x: 10x15, 10x10, 10x10
weighted upper/lower assorted
4/6/07
Fri: active rec
1hr basketball
4/7-4/8/07
Sat-Sun: OFF
4/9/07
Mon: Accel Dev
2x30m starts from stomach w/2.5min rest b/w ea
2x35m starts from stomach w/3min rest b/w ea
The gym is closed till Wednesday-tomorrow is the last day of Passover, so I’ll be able to get back to lifting 3x a week again (THANK GOD)
4/10/07
Tue: active rec
1hr basketball
4/11/07
Wed: accel dev
3x30m starts from stomach w/2.5min rest b/w ea
2x35m starts from stomach w/3min rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 200x5, 200x4, 205x3, 205x2
DB Bench 3x: 75x8, 75x7, 80x6
superset w/
Rev Grip BB Row 3x: 145x8, 155x7, 165x6,
EZ bar tri ext 4x: 70x13, 70x10, 75x7, 75x4
superset w/
T-Bar Row 3x: 100x8, 105x8, 110x6
BB Curl 3x: 75x8, 85x5, 95x3
super set w/
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Core:
assorted upper/lower weighted
4/12/07
Thur: Off
We got like 4" of rain today, so, needless to say…no running
4/13/07
Fri: Tempo
5x200m w/200m wlk rest b/w ea
4/14/07
Sat: Active rec
CF S&S Warmup
4/15-4/16/07
Sun-Mon: OFF
4/17/07
Tue: Accel Dev
2x30m starts from pushup position w/2.5min rest b/w ea
1x35m start from pushup position w/3min rest
1x40m start from pushup position
Yea, so its April and were getting a Noreaster, but instead of snow right now, its rain, and yea, I still ran in it…although 1hr later I was completely soaked. Not 1 dry piece of clothing on me…mind you I run on my lunch break, so when I came back to the office I dripped all across the room…it was sooo sweeeet 
Lifting:
BB Bench 4x: 135x5 wu, 200x6, 205x4, 205x3, 210x2
DB Bench 3x: 75x8, 80x7, 80x6
superset w/
Rev Grip BB Row 3x: 145x8, 160x7, 170x4,
EZ bar tri ext 4x: 70x13, 75x11, 80x8, 80x6
superset w/
T-Bar Row 3x: 105x8, 110x8, 115x5
DB Curl 3x: 40x10ea, 45x4ea, 45x3ea
super set w/
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Core:
assorted upper/lower weighted
4/18/07
Wed: tempo
5x200m w/200m wlk bk rest b/w ea
Still pouring and windy outside…but you gotta do what cha gotta do…
Core:
weighted/med ball twists
4/19/07
Thur: Accel Dev
4x40m w/3-4min rest b/w ea
Lifting:
BB Squat 4x: 135x10wu, 250x8, 265x8, 275x5, 285x2
DB Sh Prs 3x: 70x7, 70x6, 70x5
superset w/
DL 3x5: 250x5, 275x5, 300x2
BB Shrug 3x8: 225x8, 225x8, 230x8
DB Side Raise 3x: 15x8, 20x8, 20x8
superset w/
Leg Press 3x: 390x8, 420x8, 440x8
Core: rev hyper w/weight b/h head w/twists 3x: 10x12, 10x12, 10x12
weighted upper/lower assorted
4/20/07
Fri: active rec
1hr basketball
Figures the one day I decide to just “relax” and shoot some hoops, I twist my ankle…not too bad, but it’ll be 2-3 days b4 I run on it…rrrrr :mad:
Sat: active rec/gen. strength
20min stat bike
Lifting:
Inc BB Bench 4x: 135x5wu, 165x8, 175x5, 180x5, 185x3
DB Row 3x: 70x8, 75x8, 80x6
superset/w
Inc DB Bench 3x: 75x8, 80x6, 80x5
Wide grip pullups 3x: 8, 7, 5
superset w/
BB Curls 4x: 75x8, 85x6, 95x3, 95x3
Inc Ez bar Tri Ext 3x: 65x12, 70x9, 70x7
superset w/
DB Ham curls 3x: 35x8ea, 40x5ea, 40x4ea
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted
4/22/07-4/23
Sun-Mon: Off
Let my ankle heal
4/24/07
Tue: accel dev
2x35m starts from stomach w/2.5min rest b/w ea
2x40m starts from stomach w.3min rest b/w ea
1x45m start from stomach
4/25/07
Wed: tempo
6x200m w/200m wlk rest b/w ea