Actual size was only 16.25"

lifted on lunch

five finger run after work

today ****ing sucked...

Power Cleans 5 x 3
Chin-ups 3 x max


then

5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
40 Ball Slams 30 lbs
Sprint 20 yds

for time

Week 2, Month 2 of "Insanity Workout" but im having to take a break today. Had something funky for dinner and im peeing out my butthole.

Morning:
30min Intervals on Stairs
10Min Jump Rope

Afternoon: Bi/Tri/(chest gets hit to even though its not chest day)
1)BB Curls super setted with close grip bench x 6 sets
2)Seated DB curls super setted with weighted Dips x 6 Sets
3)Hammer Curls super setted Rope Extension x 3 sets
4) Reverse Curls super setted with Reverse Grip Bench sets x 3sets
5) Isolation Curls super setted with db kick backs x 3sets

11 miles on the prairie.

rest day, 140 miles planned for tomorrow, a 100 and a 40

that sounds like fun...

i'm going to play soccer tomorrow (i average about 4 miles) and go for a run to loosen up later in the day after that

the 40 won't be fun because i have to drive there and I'll invariably pace myself to failure on the 100

the 40 is a club ride, I'll probably ride with the old folks

another 45 on the elliptical

finally tomorrow I'm flying home, about damn time

****ing travelling has ruined my diet

Legs and back today (back consisting of 6 sets of pullups). Ab work.

Doing a ****load of yard work as well

today i slept through my first alarm and ended up riding 15 miles to a 30 mile group ride, then home

had a rest day, drank two beers.

Organizing, packing, cleaning, dealing with assorted BS...might have to have a couple beers later, we'll see.

so I come home, really looking forward to hitting the weights hard and head over to the gym @ 3:45 or so

show up

sign on the ****ing desk says "we're closing at 4pm today"



damn the luck

guess today is another day off

Rest day!
40min Low intensity cardio on eliptical on almost empty stomach (had half serving of protein shake)

hoooray!

finally some damn weights

chest day

cable flies to warm up (3x10)
4x10 prone
4x10 decline
4x10 incline
flies to cool off (I guess)
3x10 tricep press
3x10 reverse tricep press one handed
3x10 tricep press one handed

and in between each set
sets of decline sit up 10 per
sets of weighted leg lifts 10 per
sets of back extensions 10 per

skipped the damn cardio since that's all I've done all week long

surprisingly despite the week of no weights and ****ty food I'm only at 220

ran 3 miles. meant for it to be an easy run but there was a good looking girl following me and i didnt want to get chicked so i pushed it harder

112 miles today ending with a picnic deal at a member of my bike club's house. 20.2 avg, not shabby for 2 seperate rides (with respective slow warmup periods)

sounds like a long day bud

i think i'm going to take the day off