Thursday AM: Conditioning

At home:

100 push ups (pretty big break midway between 50's, was checkin' e-mail and crap)

At gym:

Warm up: 2 rounds of 10 burpees, 10 air squats

With 60lb bar, in combo motion, 21 reps of:

• push up (on bar)
• power clean/dead lift to clean
• press
• behind the head tricep extension (on some reps, was a little sloppy and came out more of a behind the head press)

This took a little longer than I would have liked.

"Explosive" Circuit:

• DB Snatch x 5/side x 50
• DB Swing x 5/side x 50
• Barbell "punch" x 5/side x 50 on bar

Repeat 3x. Rested 30-60 sec between rounds. Meant to include One-arm DB Row as well but forgot.

Some shoulder tweakers -- light, just because the Texas Method presses this week are all single motion and won't help the deltoid definition that a few quick sets of isolating lifts will. Only did 2 sets of 10 for each though b/c didn't want to overdo it the day before push press intensity day -- I want a PR tomorrow! Hopefully this will actually help b/c of blood flow (missed 'recovery' this week since I started the program on Tues.).

Arms super set (alternating):

• Preacher curls -- 75 x 10, 85 x 7, 90 x 6, 90 x 3
• Tricep push downs -- 120 x 10, 130 x 10, 140 x 10 (let some other guys get the cables so didn't work up to where I had to lower reps... should have started at 130 or 140)

2 sets of cable flyes (not sure weight -- just jumped in on some other dudes' sets to try em out... my form was sloppy).

Oh, and some Admiral Fishfaces with 90's -- 3 sets of 10-15.

Core circuit -- not strict counting.

• Knees-to-Elbows x 10
• Weighted Decline Sit-Ups <15>
• Weighted Decline Russian Twists <15>

Repeat 2x. On first round I did 15 sit ups and second I did 11, on both rounds of RTs I did 13 or so I think.

Weigh in: 175 ... AM weigh in so don't put much stock in it. Gotta get the weight on decline again. If I can get to the gym again in the afternoon, TABATA INTERVALS (including heavy bag, so buy some knuckle tape -- maybe burpees, bag and chinnies -- no legs, as they will interfere with intensity squat).