Mike's workout log

[Michael Keas]

Ill post the first few logs I have and from now on Ill keep the dates as well.

Pwoerclean
1-55
2-95
3-115
4-120
5-125
6-130
7-140
Note The first few reps i was just making sure I had the form correct. Thats the reason the weight was so low.
--------------------------------------------------------------------------
I believe this is the fran

Power thrust & pull-up PT at 95#
12-9-6 that is the scaled down version I did for a time of 5:16

the next workout I have written down where I work out, I will add tomorrow, also had a rest day after that.

[Michael Keas]

push jerk 1-95# 1-100# 1-125# 1-130# 1-130# 1-135# 1-145#


ok so I actually did a little war-up today, which I have not until this point.

I did 50m walking lunges,
25 knee jumps (too icey outside to do the other jumps),
200m run

3 rounds for a time of 18:45

I really wanted to stop after the second round but i did the 3 and my legs, butt and ham's are killing me.

this workout was the hardest so far.

[Michael Keas]

I am amazed at how fast these logs fill up.

so ive been doing a scaled down version since im so new and out of shape but i kind of screwed up today. I wieght roughly 225 but I wanted to do 205 for max reps since i havent lifted in months and heres what I did.

BENCH - Pull Ups (gravitron) it said I was pulling up 125#
1-225# for 2 1-125# for 12
2-225# for 3 2-125# for 12
3-225# for 3 3-125# for 10
4-225# for 2 4-125# for 8
5-225# for 2 5-125# for 8

and I put a 45#plate along with a 35# and 10# for the bench (=2 45# plates)
I had a brain fart for the bench but i put up the weight clean with a controlled motion.

[Michael Keas]

im trying to do a 3/1 split but I think I have to take the next 2 days off. My whole body is hurting pretty bad from the last 2 days WOD.

[Michael Keas]

ok so i did 16 min.

the first 2 rounds were 40/20
I lost count after that but i never did less then 20 squats or 10 push or pull up.

[Michael Keas]

FGB 95-65-67=227
--------------------------------------------------------------------------

I think this was a DL day
1-185#
2-205#
3-210#
4-215#
5-220#
--------------------------------------------------------------------------

squat thrust / pull up

time 11.07 cant remember how many reps, i wrote down 35.
--------------------------------------------------------------------------

clean & jerk / sit up

95# / 30 sit ups for 3 rounds at 26:00
--------------------------------------------------------------------------
DL & pull ups
175# 15 - 25
12 - 20
9 - 15
6 - 10
3 - 5 time 18:58 all PU's were helped
--------------------------------------------------------------------------
sumo & presses

35# sumo 75# presses 5 rds at 30:44
--------------------------------------------------------------------------
cleans 165# 1 rep
bench 240# 1 rep
overhead sqt 55# 1 rep