Sunday, February 27, 2011

3 Weeks Out

This week Kiefer and I cut some more out of my calories. I haven't weighed myself yet, but I definitely feel leaner. I'm going to the doctor tomorrow, so I'll most likely get weighed there. Here's how this week of training went down.

Monday 2/21/11
Dynamic Effort Upper Body
Speed Bench 
10 sets of 2 (30 seconds rest)
105lbs + light bands

Power Clean
65x5 85x3 105x1 115x1 125x1x5 (my elbow was really bothering me at this point)

Cable Row
2 sets of 4
2 sets of 8
1 set of 20

Pronated Trap Raise
4 sets of 8-10
55lb dumbbells 

Stability Ball Plank
3 sets to failure

Kettlebell Swings
40 seconds on 20 seconds off
5 rounds

Wednesday 2/23/11

Speed Deadlift
10 sets of 2 45-60 seconds rest
145lbs + short black bands

( I forgot my training log, so I couldn't remember what I was supposed to do, so here's what I did)
135x5 185x3 225x1 245x1 275x1 315x1x5 backed off 295x1x2
(I felt really good about this, 315 is feeling pretty light)

Rear Foot Elevated Split Squat
5 sets of 5
125lbs w/ an 18 inch box

Back Extension
4 sets of 15
body weight+ 20lb vest

Face pull
4 sets of 12-15
(don't remember the weight)

Kroc Rows
4 sets of 30
40lb dumbbell

Friday 2/25/11
Bench Press

Bench Press
95x5 105x3 120x1 135x1 140x1 150x1+ (got 13) 175x1x2 (with press call)

Dumbbell Bench
5 sets of 6-8
60lb dumbbells

Dumbbell Row
5 sets of 8
70lb dumbbell

TRX Inverted row
5 sets of 10-15

Stability Ball Plank
3 sets to failure

finished up by doing some bodybuilder style arm and shoulder exercises

Sunday 2/27/11
115x5 140x3 165x1 175x1 190x1 200x1+ (got 13) (added briefs) 275x1 295x1 315x1

Suspended Good Morning
5 sets of 8

Box Squat
10 sets of 2
155lbs + green bands

Glute Ham Raise
3 sets of 10

7 trips
1 plate/side

Farmer Carry
6 trips
After this I just laid down on the turf for awhile and stared.

On all of my off days this week I did about 20 minutes of interval training.

I've decided that I'm going to run a special on all of my services. Until the end of March I'm going to be discounting my custom training and meal plans. The sale prices are below
4 week training program including email correspondence $50
4 week meal planning including email correspondence $50
12 week training program including email correspondence $100
12 week meal plan including email correspondence $100

p.s. I forgot to post the videos from last week so here they are.

Some parting words
It's worth it. Whatever it is. If you believe that it's important, then work for it.

All the best, Max

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