Nice recovery day. I still feel so good from yesterday.
pre-supp drink
-warmup
two laps around soccerfield
static stretching
some ellyptical running
-core
8 excercises/40 sec on/40 sec break
-weights
3 X 15 X 20lbs bicep curls
3 X 15 X 95lbs cable pulldowns
-cooldown
run home(.7k)
static stretching
contrast shower
everything was done quickly one after another, so that I could build up some sweat.
Ok, so we ran out of time. We finished the sprint portion of the workout. I will complete the rest tomorow morning, and from now on try not to wait for anyone to begin a workout :). No matter, “when life brings you lemons, make lemonade”.
pre-supp drink
-warmup
2 laps around a soccer field
static stretching
tempo runs
dynamic stretching
ankling
progressive accels
-sprints
4 X 40m as fast as possible/with 5 min break
8min break
4 X 10m(on inclined hill)/with 5 min break
-cooldown
walk home
static stretching
post-supp
contrast shower
water
its late, must sleep
This entry consist of me completing what I did not finish yesterday evening. Herb, if you get the chance, tell me how bad or good it was for me to do the sprints yesterday and finish the rest today. Oh and I did the workout first thing in the morning(around 11:00 :))
pre-supp drink
-warmup
5 minutes on the elliptical
static stretching
2 minutes on the elliptical
-power clean complex
warmup with bar
set 1: 65lbs 3min break
set 2: 95lbs 3min break
set 3: 100lbs 5min break
set 4: 100lbs 6min break
set 5: 100lbs ‘’
set 6: 100lbs ‘’
here I started with the two tens on each side, then I advanced way to fast without realizing it. I didnt want to go down in weights, so I just kept it at the 100lbs level. it was tough, took a little longer for breaks near the end.
-core workout
10 core exercises/40 sec on and off
-apple pie
bicep curls: 3 X 40lbs bar X 14 reps
cable pulldowns: 3 X 100lbs X 12 reps
-cooldown
walk home .7k
static stretching
food(ran out of post-supp, must go buy somemore)
contrast shower
notes: when I started that quickly on the heavy weights it was deathly tireing, legs were a little bit shaky, but I still pulled off some good form. And I think I performed the new adjustment that was needed quite well: positioning my shoulders ahead of the bar.
Ok, today i will be doing a very light workout. it’ll just be a tempo day, as I like to call them. Its where I run or play some fasion of a sport with friends in bare feet on surfaces like sand. I’ll also be doing a core workout. I should be doing the full workout today but due to my powercleans and core yesterday, I feel I need to take it easy today. I am also getting used to the late night job that I have aquired.
Note for andrea: I hope you get better. I am not working out today partly due to reading your journal. It gave me a little warning ahead of time when it comes to overtraining. I was all about training everyday at any cost, but now I gotta watchout for doing too much.
I will continue with a hard workout tomorow. work hard, play hard 
Now, this workout was a long and well timed operation. I have reached 120lbs on the power cleans which is a personal best. at the end of the sprint sessions I felt that I was performing very well. Yes today was a good day.
pre-supp drink
-warmup
2 laps
static stretching
ankling
3 tempos w/ 3 min rest
dynamic stretching
3 X 60m accels w/ 3 min rest
2 X 30m accels w/ 3 min rest
-sprints
2 X 30m pushup starts w/ 5 min rest
2 X 60m (hold for last 30m) w/ 5 min rest
10min rest
4 X 40m w/ 5min rest
-power cleans
warmup with bar
set 1: 70lbs w/ 4min rest
set 2: 80lbs w/ 4min rest
set 3: 90lbs w/ 5min rest
set 4: 100lbs w/ 5min rest
set 5: 110lbs w/ 5min rest
set 6: 120lbs w/ 6min rest
-bench press(8 reps each set, 5 min rest)
warmup
set1: 135lbs
set2: 145lbs
set3: 155lbs
set4: 165lbs
-core
10 ex’s/40 on, 40 off/no messin around
-apple pie
3 X 15reps X 40lbs bicep-curl machine
3 X 15reps X 100lbs cable pressdown
-cooldown
walk home .7k
static stretching
good food(ran out of post supp)
contrast shower
Well its really late, I just came back from work. I didnt do any workout today except for the david lee pong workout. I have started a habbit of stretching at anytime in the day, inspired by shane of course; I have read his journal and thought it was a good idea to follow suit. Also, I am going to get rid of the late night job, as it is interupting my training and everything else in life, especially sleep. Guess the good news is I moved the DLP workout up to 18. shane is kicken my ass on this one
DLP @ 18reps
W00t for stretching! At work today, during some more firewatches, i plan to stretch in my overalls and steeltoes;) when no one is looking :rolleyes:
Im not too far ahead on the DLP, i just started earlier, i think i started one week ahead of you. but this time i cheated and only added 2 reps to my pushups:D
keep up the good work! word out ren
Yes, I will keep up the good work, and do even better work when I get rid of my night life job. I have done very tiny workouts the past two days, hardly worth writing about. pretty much took two days off. Today I will be doing a series of apple pie lifts(yes herb I know you’ll like this post) and after those lifts I will do a good core workout. It should be about an hour long. Tomorow I hope to continue solid training.
I will keep up the stretching, its awesome.
off to the gym.
Todays workout:
4 mins on elliptical
10 core ex/40on 40off
2 sets of power clean complex practice
3X13 reps X 135lbs bench press
3X11 reps X 30lbs bicep curls
2X15 reps of dips
walk home for cooldown
stretching
eat
contrast shower
thats about it. I dislike working out when I am not eating the best of food, and theres being alot to think about. Gotta take care of life business first. thats about it
Morning:
DLP @ 18reps
Well I completed a good workout today, ate well, and will be getting lots of nice early sleep. I am currently considering going back to kelowna for the rest of the summer. Need to think on that alot, but it is definitly looking like I will go to kelowna. I havent being working out as regularly as I should, the nights are making it easier for me not to go. I wouldent want to use that as an excuse, but I guess I am. So I picked my self up today and did a great workout.
pre-supp drink
-warmup
2 laps
static stretching
ankling
3 tempos w/ 3 min rest
dynamic stretching
3 X 60m accels w/ 3 min rest
2 X 30m accels w/ 3 min rest
-sprints
2 X 30m @ 98% w/ 5 min rest
2 X 60m (hold for last 30m) w/ 5 min rest
10min rest
4 X 40m w/ 5min rest
-power cleans
warmup with bar
set 1: 65lbs w/ 4min rest
set 2: 75lbs w/ 4min rest
set 3: 85lbs w/ 5min rest
set 4: 95lbs w/ 5min rest
set 5: 105lbs w/ 5min rest
-bench press(8 reps each set, 5 min rest)
warmup
set1: 135lbs
set2: 145lbs
set3: 155lbs
set4: 165lbs
-core
8 ex’s/40 on, 40 off/was messin around a bit
-cooldown
walk home .7k
static stretching
good food(ran out of post supp)
contrast shower
Feels so good.
Nice workout man. It’ll be good to have ya back
quick post,
-warmup
5 min elliptical
static stretching
-workout
series of apple pie lifts back to back, so that I could build up a sweat.
core session 10 ex/ 40sec on/off
some more apple pie lifts
power clean practice
-cooldown
jog home
eat
water
stretch
contrast shower
thats that. Cant wait to train with herb again.
-warmup
2 laps in bare feet
static stretching
ankling
4 tempos
dynamic stretching
4 accelerations w/3 min rest
-sprints
2X30m w/ 5min rest
2X40m w/ 5min rest
3X60m(hold for last 30m) w/ 6min rest
-power cleans(this was done very well today.)
warmup
set1: 65lbs
set2: 75lbs
set3: 85lbs
set4: 95lbs
set5: 105lbs
set6: 115lbs
the gym closed so I was stuck in my room to do a random amount of core and push ups to make up for me missing the bench press and core workouts.
-cooldown
static stretching
contrast shower
eat
water
even though the weights were cut short, I did enjoy the improvment that was showen in the power clean complex.
Yesterday I moved back to kelowna, and today I had a training session with HERB!!!
Ok, so its good to be back to kelowna, today wasnt a full sprinting day but it helped.
-warmup
two laps around soccer field in bare knuckles fight match
static stretching
tempos
dynamic stretching
ankling(forgot those)
accelerations
-med ball toss
rear jump toss
forward jump toss
forward double jump toss
-plyo metric jumps
blah blah, stuff, with matts and jumping.
-power cleans
warmup with bar (two sets of 4 ex w/ 6 reps each motion)
4 power clean complex sets X 85lbs
-core session
10 ex 40on/40off
Look forward to seeing shane at practice on monday.
well well, look whos back 
Monday! your nuts. I train on tuesdays and thursdays, which is when you should train too:D I could train monday, but then wednesday wouldnt work…actually, i cant train monday either :o
hey on monday, you should make sure to buy some stuff from the Gym Bag cause its the first monday of the new month, which means discounts.
Cya tuesday.
And I look forward to seeing you BOTH at the pool in about a month when I’m allowed to start doing water exercises!! 
Glad you’re back Ren!
Well today I woke up pretty sore from yesterdays workout so it looks like I will be working out with shane on tuesday!!! I need to take today off, and do a tempo workout tomorow. Just going to contrast shower today.
Thanks for the gym bag info shane. Nice to hear from you andrea, well hit up some swimming very soon.
Herb, I am so ready for tomorow morning. You have no idea, I am going to own face(for now and forever?). I feel great!!!
-warmup
pre-supp 45mins before
10mins stretching in hot tub
-tempo workout
10X20m 60% sprinting w/ 30sec rest
6X40m swimming w/ 30sec rest
-cooldown
10mins stretching in hot tub
post-supp drink
feeling so good.
-3hours later
played a little tennis with my roommate
Light core workout(4 ex 40on 40off)
half a post-supp drink
longer then usual contrast shower
Ok, thats about it. looking forward to tomorow morning and every other training session. lifes good.
ps.
DLP is at 21 soon to be 24
Herb go extra hard!
nice workout, where did you go swimming?
dude, i got vanilla this time!