Chris6878's journal.

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626

8/31
morning run 3x200 then 5x100 with the kids during PE
weight
Bench-8,5,3,1,1,1,5 180,205,215,245,205
lat pulls, curl, tricep press, bent over row, push ups

9/1
6x100 morning run
weight- pclean 8,5,3,1,1,1,5-150,170,180,210,175
shoulder press-3x10, single leg squat-10,8,6
abs
5x100 after work.

9/2
6x100 warmup
weight-Bench-8,5,3,1,1,1,5 180,205,215,245,205
lat pulls, curl, tricep press, bent over row, push ups

9/3
6x100,4x100 with class
squats-8,5,3,1,1,1,5 215,255,275,315,255
leg curls and ext
abs.

627

9/6
10x100
dead lift 8,5,3,1,1,1,5 215,255,275,315,255
Single leg squat 3x5 each leg

sauna

9/7
6x100 before work
bp-8,5,3,1,1,1,5 180,210,220,255,210
curls,tricep, pull ups, pull down and push ups 3sets
abs.
5x150 after work.

628

what kind of training are you doing…

629

9/8
plyos
pclean-8,5,3,1,1,1,5-165,180,190,215,185
shoulder press-10,8,6,4
massage

630

9/9
am warm up 6x100
weights-bp 8,5,3,1,1,1,5 185,215,225,260,215
pulldowns, tris, bis, bent row, and abs.
pm 5x150

9/10
am warm up 5x100
squat-8,5,3,1,1,1,5 220,270,300,345,275
leg curls and ext 3sets. abs

9/12
tempo 300,150 x3

9/13
am warm up 5x100
deads- 8,5,3,1,1,1,5 228,275,315,360,275
single leg sq-6,5,4
abs

pm workout
10x20m on grass
med ball 10xoverhead for distance, 10 x overhead for height, 5x trip hop, 5x med ball accell

631

9/14
am warmup 6x100

weights
bp-8,5,3,1,1,1,5 190,220,230,270,220
pull ups-3x10, tris3x10 bi curls 3x10,8,6.
pull downs 10,8,6 hip ext push ups 3x20

tempo tonight

632

9/15
5x100 warmup
vaious box plyos x 50
Pclean 8,5,3,1,1,1,5- 165,190,200,225,205
massage

633

9/16
8x100 am run
bench 8,5,3,1,1,1,5 185,215,225,160,215
curls, tris, rows, pull down
abs.
pm tempo 4x300 on grass

9/17
am run 5x100
plyos
Squat 8,5,3,1,1,1,5 215,260,280,320,260
leg cursl and ext

pm med ball throws x40
20m grass sprints x10

9/20
6x100 am
took some bad supplements. couldnt hit the workout

9/21
8x100 am run
bench 8,5,3,1,1,1,5 185,215,225,260,215
curls, tris, rows, pull down
abs.
pm 8x100 grass

9/22
6x100
plyos
pclean-8,5,3,1,1,1,5 160,180,190,215,215,185
massage

9/23
5x100
bench 8,5,3,1,1,1,5 185,215,225,265,215
curls, tris, rows, pull ups
abs.
5x200 pm grass

9/24
5x100 am
plyos
sq 8,5,3,1,1,1,5 225,275,315,360,275
abs
rain in pm

9/26- flag football

9/27
8x100 am
plyos
deads 8,5,3,1,1,1,5 225,275,315,360,275
single leg sq- 3x6 each leg
abs.

9/28
8x100
bench 8,5,3,1,1,1,5 185,225,235,265,185
8x100 am run
curls, tris, rows, pull ups
abs.
pm tmepo 7x100

9/29
plyos
pclean 8,5,3,1,1,1,5 165,190,200,225,195 the 225 felt very easy time to bump the weight up.

634

9/30
8x100 am
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

Im getting my bench strenth back. i should be at about 315 by the november.

10/1
6x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 225,280,320,365,280 felt real easy today.
leg ext and leg curls
abs

pm
10x20 grass sprints
med ball accell x5
overhead x10 overhead for height x10

635

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

636

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

637

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

638

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

639

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

640

10/3
flag football

10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280

massage

10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.

10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept

10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.

641

10/7
10x100 tempo

10/8
6x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 230,285,330,375,285
leg ext and leg curls
abs

3x200m turf 32sec with 2 mon recovery
10 overead throws
5x stright up
5x med acc

epsolm salt

642

10/10
flag football I think I may get kicked off the league. Im really starting to embarrass people.

10/11
5x100 am
box jump plyos
deads 8,5,3,1,1,1,5 235,290,330,380,285
10x100 pm grass

10/12
bench 8,5,3,1,1,1,5 205,240,250,290,235
curls, tris, rows, pull ups
abs

643

10/13 no workout

10/14-
5x100
bench 8,5,3,1,1,1,5 205,240,250,290,235
curls, tris, rows, pull ups
abs 10x100 trmpo

10/15
6x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 235,295,340,385,310
leg ext and leg curls
abs
track-10x20m fast form work
med ball 10 oh, 5 sq, 5 med accels

10/17 flag football

10/18 couldnt workout.

10/19-bench 8,5,3,1,1,1,5 210,245,265,295x2,300,250
curls, tris, rows, pull ups
abs

10/20
8x100 morning
plyos
pclean-8,5,3,1,1,1,5 170,195,210, 225, 200. lil rough today
10x20 grass sprints standing and 4 point felt good after the last 5.

10/21
4x100 x 4
I did 4x100 with each of my 3 classes for a total of 16
bench 8,5,3,1,1,1,5 210,250,270,300, 285 285,250 got stuck on the first set of 300 had to drop the weight
curls, tris, rows, pull ups
abs

10/22
5x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 255,315,350,400, 320 felt lil tight. not as strong
leg ext and leg curls
abs

644

been a while
11/7 flag football
11/8
been hitting weights before running. Takin a few hours break
WEights
Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6,5,4x135

3x200 on grass 32,30,31 found out it was about 210 meters give or take

645

been a while
11/7 flag football
11/8
been hitting weights before running. Takin a few hours break
WEights
Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6,5,4x135

3x200 on grass 32,30,31 found out it was about 210 meters give or take