LAST TWO WORKOUTS

▼ 1. 7/14/09 - Tue - CARDIO/FLEXIBILITY

Weight: ?? Time: 1:00.

  Feeling pretty sore/tired from yesterday. Iced knees today and took ibuprofen to hopefully recover a bit by tomorrow. Today was 100% recovery day, used a lighter setting on the bike.

• Cardio - bike 25 mins

• Flexibility - gastroc, adductors on leg press, hamstrings, seated groin, hip flexors

▼ 2. 7/13/09 - Mon - SHEIKO #13

Weight: ??. Time: 2:15.

  Today was HARD. Especially because of the time constraint I put myself in -- only had a little over 2 hours to do the whole workout. No knee sleeves today.

• Prowler 70 # x 2 trips

Feeling very cold to start, so I did one set with prowler and that got me going.

• Squat 135x5x3, lunges, 225x5 (50), 275x4x2 (60), 315x3x2 (70), 365x3x5 

(80)

Form feels more solid, but squats still feel difficult. I am beginning to suspect that my squat max for this cycle was too high, even though I cut it by 10 lbs because I took off the Inzer knee sleeves. Belted 315 and up.

• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x5 (80)

Even the bench felt a little rough.

• Dumbell bench 50x10x5

• A: Dips BWx8x5

• A: Squat 225x5 (50), 275x5 (60), 315x5x5 (70)

The 315 sets were hard. This was when I started having to cut rest a lot to get all my sets in. I was already feeling like a tired-ish day, so this just killed me. Belted last three sets.

• B: Good mornings 135x5x5

• B: Lunges BWx15x4

@ Vit: The reason Sheiko is exciting is because of days like these, when you feel there is no way in hell you can get all your reps, but you power through and get 'em anyway.