GPP and Cardio. Weekend 10/09-10/10

Saturday

GPP consisted of throwing 16 lb medicine balls against the wall (using legs and core strength with a hip twist to throw), 100-200m jog/sprints with 25lb kettle bells in each hand, more 16 lb medicine ball throwing, stair sprints up stadium with 35 lb kettle bells ine ach hand

Sunday

Exercise Bike: 5 minute warm up, 25 minute cardio @ effort level 8, 5 minute cool down

Weigh-In on Sunday at 6:30pm with only 1 meal (brunch) under my belt and before dinner ... Body Weight @ 132 lbs even !!!

New Bench PR. Tuesday, 10/5/10

**** RAN 2 MILES IN THE MORNING WHEN I WOKE UP ****

Bench 5x1 (heavy singles)
155 @ 9.5
160 @ 10 --> P.R.!!!!
150 @ 9.5
145 @ 9
145 @ 9

3-Board Bench 5x3
155 @ 8
165 @ 8
175 x 2 + fail --> P.R.!!
165 @ 9
165 @ 9

Incline Dumbell Bench
50s x 8 @ 10
50s x 8 @ 10
40s x 12 @ 10

Cable Rows
120x10
120x10
110x12
100x12

Lateral Delt Raises
12s x 8
10s x 15

Front Raises
10s x 20
10s x 20

**** WEIGH-IN ... BODY WEIGHT @ 135 LBS ... I'VE CUT 2 LBS ... 3 TO GO!!! ****

5.10.10--Pity Me

On Wednesday, I felt sick after working out, but slept after class and felt better. Keep in mind that my Wednesday Weigh in was 170lbs.

Things turned for the worse on Wednesday night and continued throughout the weekend. I went home on Friday with so many symptoms, it felt like I had about 4 different illnesses.

On Saturday morning, my mom took my temperature and it was over 102. She took me to see the doctor, but the doctor wasn't there so we had to settle for the nurse practitioner. She thought I had either Strep Throat or Mono. She tested me for Strep; it came back negative. She rapid tested me for Mono, it came back a "faint positive." Saturday Weigh In = 162lbs.

Went back to the doctor this morning. He also assumed Mono. Ran it through the rapid test and it came back... negative. Had to get a full blood test to figure out what I have. Results won't come back until tomorrow or Wednesday. I'm forced to stay home until I know it is not mono. If it is mono, I will be out the whole week. Monday weigh in = 159 lbs. I'm pretty sure the last time I weighed 159 pounds was when I was about 5'7".

FML.

UPDATE:
Hey everybody! I have an announcement to make! We're expecting! The lab called and definitively ruled out me having mono.

LAST TWO CARDIO DAYS

▼ 1. 5/18/09 - Mon - CARDIO/FLEXIBILITY

Weight: 206. Time: 0:40.

  This weight is after a workout according to the scale in the gym. My home scale says 204, and according to that scale I was 199 this morning (hydration cycle has started to kick in -- 204 yesterday morning and 204 after today's breakfast). So I should be able to easily make weight and I'm going to make sure I get enough to eat this whole week. I'll be using Wooden's scale to make sure I hit 198 on Sat morning before weigh-in.

• Cardio - bike 30 mins

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

• Foam roll - back

• Ice knees

▼ 2. 5/17/09 - Sun - CARDIO/FLEXIBILITY

Weight: ?? (no reliable scale). Time: 0:40.

  Back home in LA ...

• Cardio - bike 30 mins

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

• Foam roll - back

Bench

Close grip bench
135 x 4 x 8

Dumbbell flat bench
60s x 7, 6
55s x 8

Close grip chinups
BW x 10, 10, 10, 8

Rope pushdowns
115 x 3 x 10

Like Kyle, I took this past week off because of finals except I wasn't eating right so I lost another 5 pounds. So over the course of winter quarter I lost about 10 pounds, but my squat and my deadlift have gotten a little stronger so I'm not complaining.

Bench

Weighed in at 185.4 today, which is good. That's down ~8 lbs in two weeks (I weigh myself in the morning to try to account for fluctuating water weight.) Hopefully I can put on a bunch of the weight after weigh-in and bloat back up so my gear is tight. Panda Express double orange, here I come!

Band-lightened Bench:
used quadded purples, with full weight for the last 3-4" of the lift. All reps were done with a full 1 second pause. The goal was to emulate the assistance of a bench shirt without going overboard with the band assistance.

275 x 5
295 x 5
315 x 5
335 x 5
365 x 3 + 1 fail
375 x 2 + 1 fail

I felt find coming into the gym, but after my first warm-up set at 135, my shoulders/pecs started feeling horrrible. I wonder if deadlifting tore them up again? They weren't sore at all until I started pressing.

Floor Press:
225 x 8
245 x 6
265 x 3 + 1 fail
225 x 9

These felt better than they ever have. I think my lockout is much smoother now, which is helping.

(superset)
Cable Rows:
Used medium-wide parallel grip bar
250 (stack) x 10, 4 sets

Skull Crushers:
120 x 10
140 x 10
170 x 5
120 x 19 + 1 fail

Terrence challenged me to do 20 reps with the plate on each side. I almost made it but was exhausted on the 20th rep. Maybe next time :'(

Finished with banded decline abs.