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Old 06-23-2007, 08:59 PM   #1
Rich Stackon
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06/23/07:
Squat thrusters with 35 lb dumbbells x12
Weighted backpack dips (10lb medicine ball)x15

Completed 6 rounds in 15 minutes.

Also went jetskiing today for about 2.5 hours. Jumping wakes and closed buoy course.
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Old 06-24-2007, 06:20 PM   #2
Rich Stackon
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6/24/07:
Abdominal day/ Rest:
50 standard situps
50 leg up crunches
50 oblique crunches (25 each side)
50 leg lifts
50 full body crunches

9:20 (with an interruption of one short 20 second phone call in the middle!)
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Old 06-25-2007, 03:11 PM   #3
Rich Stackon
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Man, I am sore. But I went to the gym anyway....
6/25/07:
5 rounds of:
Dumbbell swings (35 lb): 15 reps
Pullups with varied grip: 12 reps

Total time:
11:37

Dead now. Rest day tomorrow. Must sleep.
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Old 06-26-2007, 12:00 PM   #4
Rich Stackon
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06/26/07:
Rest. Mowed lawn and did yardwork- I guess you could call it rest.
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Old 06-28-2007, 05:30 AM   #5
Rich Stackon
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06/27/07:
Revised Chelsea-
5 pullups
10 pushups
15 squats
time: 15:06
10 rounds total

I tried to do this as RX'd, but just couldn't do it after the 7th minute. I then went from every minute to every other minute until I reached 15 minutes.
, I am getting old.
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Old 06-29-2007, 12:06 PM   #6
Rich Stackon
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06/28/07:
Didn't get sleep the night before, legs incredibly sore. Threw in a rest day here so I won't get burned out.
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Old 06-29-2007, 03:16 PM   #7
Rich Stackon
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06/29/07:
Run 400m
10 reps of 135 lb deadlifts
5 rounds total for time

18:21.
Legs still sore, but felt good. Treadmill set at 9.0 and 8.5 for the last 800m.
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Old 07-01-2007, 07:51 AM   #8
Rich Stackon
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06/30/07:
Did about an hour and a half of BJJ today- warmups, guard passes, new techniques and sparring. Did 3 five minute rounds.
I think this is my last BJJ class for a while. I am going to scale back some of my extracurricular activity and concentrate on CF for a while. My jetski is in the shop as well, so that's probably a sign.
Feeling good, no pain, and rarin' to go tomorrow!
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Old 07-02-2007, 11:03 AM   #9
Rich Stackon
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07/01/07:
Overhead Squat- 65lbs,10 reps
Weighted Backpack Pushups (12 lb medicine ball) 10 reps

Did seven rounds
Time: 13:18.

Did more stretching and warmup, and stretched afterward. Hardly sore. Will bump up the weight for the OH squats next attempt.
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Old 07-03-2007, 08:11 PM   #10
Rich Stackon
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07/02/07:
*Missing* will post later
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