...my ladder workout for the day...

LD LADDER 1 - for time

pull-ups (5)

pull-ups (5) - kb swings (10)

pull-ups (5) - kb swings (10) - kb upper body circuits (10)

pull-ups (5) - kb swings (10) - kb upper body circuits (10) - kb walking lunges (10)

pull-ups (5) - kb swings (10) - kb upper body circuits (10) - kb walking lunges (10)

pull-ups (5) - kb swings (10) - kb upper body circuits (10)

pull-ups (5) - kb swings (10)

pull-ups (5)

....training

today will be split into two sessions:

this morning i started doing deadlifts again (so started light)...working 5 x 5

45lbs/135lbs/140lbs/145lbs/150lbs

this afternoon, after eating and rebuilding my energy, i will do chin-ups and push-ups:

10 chin-ups:

50 push-ups:

now for food and a nap

the short (and the shorter) of it....

yesterday was a walking only day, so i took care of that at the office. i had a really upset stomach, so i ate VERY little all day...i had a full dinner when i got home, and fell asleep relatively early after watching district 9 (which i found AMAZINGLY great)

today, i 'ate' very poorly throughout the day...not sufficient calories for the workout i was undertaking this evening, but i made up for that with caffeine... :) ...

the circuit i trained this evening was a variation of the one monday, though due to still be soooooo sore (bret told me i was grunting in my sleep last night due to the pain every time i moved...tee-hee), i was unable to do as many chin-ups tonight...but at least i am happily fatigued:

chin-ups: 2/2/2

push-ups: 10/10/10

lunges (each leg): 20/20/20

crunches:20/20/20

reverse:20/20/20

back raises: 20/20/20

yes's and no's:10/10/10

not sure when bret will be home from bjj, but i can't wait to hear how it went at his class tonight...then we EAT...chicken and lean top serloin...and sweet potato 'fries'....yummy

not bad after a second horrible day at the office...let's hope for a SNOW DAY on friday....w00t!

later ....

the v-esque diet

...i have embarked upon a modified version of the v-diet that i did last year...this program will be very similar as i will be using the same macro breakdown that chris shugart has defined for the v-diet...but i will be eating one solid meal a day instead of one a week, and i will not be using the biotest supplements this time as money is too tight for that....

today i drank muscle milk (low carb) protein at work for 2 1/2 of my meals....i will be eating 6 oz. of top sirloin and vegetables for dinner...and then having a met-rx shake before bed.

for my workout today, i walked 1 mile...then:

chin-up, push-up and squat circuits (x3):

c/u: 3

p/u: 10

squat: 25

crunch, reverse crunch and back raises circuits (3):

crunch:25

reverse:25

back:25

now to a hot bath... :)

...v3 for the weekend....

saturday:

ran 1 mile with the dogs

sunday:

50 kb side bends (each side)

50 twisting crunches

50 leg raises

25 back extensions

10 neck raises

10 neck side-to-side

30 kb squats

the bitch is back....

i have been training again, and now will start to log my workouts (again).

today was a great little session....full body....i plan to train 3 days a week

circuit training, 3 rounds, no rest between exercises, 30 seconds between rounds

R1:

chinups - 3

pushups - 10

walking lunges - 20

R2:

chinups - 2

pushups - 10

walking lunges - 15

R3:

chinups - 2

pushups - 10

kettlebell squats - 25

V3 - training for 7/15 and 7/17/2009

7/15: 100 body weight squats 34/33/33

7/17:

bench presses:

• 55 lbs x 25
• 55 lbs x 20
• 55 lbs x 15
• 55 lbs x 10
• 55 lbs x 10

bent over barbell rows:

• 55 lbs x 15
  
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 8