February 16, 201313 yr Tomorrow 5/3/1 Press (6 pullups bn sets) Cg bench 5x 10 (6 pullups bn sets) Tbar row 5x 15 Overhead rope ext superset w bicep curls 4x 15 Barbell complex 4 rotations Calf raises.
February 16, 201313 yr Tonight's workout was 10rds for time of... 15 deadlifts @ 135lbs 15 push ups Taking the weekend off
February 17, 201313 yr Author I hate Sunday workouts... I don't hate doing weekend workouts, just a challenge to fit it in around the kids stuff. Day 39. The last couple days I have extended the workout by adding another circuit.
February 18, 201313 yr I did a 20 minute Hiit run today then 5/3/1 Deadlift then EDT front squat and back ext Rollouts 100 toe raises
February 18, 201313 yr 5/3/1 Squat day this morning. It's deload week so after my squats I did some hip mobility stretches instead of any assistance work. Also did 3 sets of 15 knees to elbows. CrossFit tonight will be a 15min AMRAP of 1 - 15' rope climb 10 - Hang Dumbbell Squat Cleans - 45lbs 1 - 15' rope climb 10 - Ring Dips
February 18, 201313 yr Still down. ROM is increasing with less pain. I'm hoping to start back slowly by next week. I hate injuries.
February 19, 201313 yr Lifted back/bi and played some half court around 3 and just finished playing some full court now. Feeling pretty good.
February 19, 201313 yr I hate Sunday workouts... Played BBall for 2 hours, thought I was going to pass out. Working out that hangover.
February 19, 201313 yr Last week of Escalating Density Training. Deload week 5/3/1 Bench EDT (Shoulder Press w/ Barbell Row) EDT (Dips/Pullups) 3 1-minute planks 100 toe raises. On a side note, if you can mentally push through it, EDT is fantastic. I have gotten, what I feel to be, really good results in terms of muscle growth w/out being sore the next morning. You can recover from each session quickly, but you will also be pushing it each time.
February 19, 201313 yr Took the past few days off to give my body some rest. Back to the grind tomorrow. With that said I'm down to 196, don't remember the last time I was under 200 and I was 227 in August.
February 19, 201313 yr I've been back at it for 3 days now after being off for about a week from being sick. I did the crossfit workout "Helen" yesterday. Today I just made up my own circuit. I took a couple of things from crossfit workouts and mixed them together. I did a short strength workout on bench and back squat first. Then I did: 10 Thrusters (95lbs), 15 Deadlifts (195 lbs), 25 box jumps, 50 pushups, 50 situps, 25 burpees, 50 squats and ran 400 meters with 2 (10LB) dumbbells. It took me over 20 minutes.
February 19, 201313 yr I just ate Lasagna and thinking about doing that literally just about made me want to puke.
February 20, 201313 yr Author Took the past few days off to give my body some rest. Back to the grind tomorrow. With that said I'm down to 196, don't remember the last time I was under 200 and I was 227 in August. That's awesome! But I'm cracking up because below your post is an ad for Big Pizza Sliders from Pizza Hut. I bet Randy Parker or PP92 put it there. :lol:
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