Donald Lee |
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Training Log Update
posted on 2010.06.14 19:06:15
TRAC: High Stress / SNS Dominant / Very Good CNS / Poor Adaptive
I woke up a bit tired because I only slept 7 hours and had a stressful weekend studying for a test this week. I was able to get in a good, short workout today despite the bad TRAC report. I still need to work a bit on my technique for the Shoulder Press. I wasn't losing balance like last week because I had my OL shoes on, but on the heavier weight, I feel like I lost some full body tightness and lost some power. I switched back to the Conventional Deadlift from the semisumo stance I was trying out for the past few months. The conventional stance definitely feels more comfortable, so I'm going to stick with that. I guess the semisumo stance was not working the lower back very hard because my lower back felt very weak and fatigued quickly on the deadlift today. My glutes also felt weak on the Deadlift. I had uneven glute flexibility as well, as my right glute felt tight again. I found out that I had many trigger points in my right glute, so I'll have to keep on working on that. I started doing the Leg Raise today to give my abs some work, as they don't get worked very hard in the compound lifts. I was able to put a bar behind my back to limit lat recruitment. My neck pain returned last week, but it's been getting a bit better. I did a lot of trigger point work, and it helped loosen things up for the Shoulder Press and Deadlift. Diet Week 5 - Volume Block - Week 2 - Deload StressDay 1 - 6/14/10Shoulder Press - 1RM: 110 lbs65 lbs x 5 reps x 1 sets @ 6 RPE - 59% of 1RM85 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM Deadlift - 1RM: 230 lbs135 lbs x 5 reps x 1 sets @ 5 RPE - 59% of 1RM Leg Lift - 3 sets x 3 reps |
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Training Log Update
posted on 2010.06.11 16:40:19
TRAC: Moderate Stress / SNS Dominant / Good CNS / Average Adaptive
I wasn't able to sleep much on Tuesday and Wednesday. Working out on Tuesday just made it tougher on me. I was more hungry and tired while staying up and trying to study and finish homework. Because of school, stres, dieting, and having lost a bunch of strength, I'm going to switch to a 3-day/week ABA/BAB workout schedule and EOD-style dieting. If time permits, I'll do fasted cardio in the mornings. A - Back Squat, Bench Press, Weighted Chinup B - Shoulder Press, Deadlift, Leg Raise I started squatting to parallel today, and it was harder than I thought it'd be. It was harder technically than I thought and harder on my hips than I thought. I thought it'd be the same form as the Olympic Squat, but I had to bring my hips back a bit more to be able to bounce out of the bottom without hurting my knees. I went light today because I was feeling a bit beat-up. I wasn't planning on working out today because of the lack of sleep this week, but I guess I was able to moderately recover from sleeping a lot yesterday. TRAC said I was good to go, besides recommending some light cardiac work for being SNS dominant. I think getting the light workout in was the right choice, unless I end up not sleeping much again over the weekend and early next week. Diet Week 4 - Volume Block - Week 1 - Deload StressDay 3 - 6/11/10Back Squat - 1RM: 155 lbs95 lbs x 5 reps x 1 sets @ 7 RPE - 61% of 1RM115 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM Bench Press - 1RM: 153 lbs95 lbs x 5 reps x 1 sets @ 7.5 RPE - 62% of 1RM115 lbs x 5 reps x 1 sets @ 8.3 RPE - 75% of 1RM Weighted Chinup - 1RM: 190 lbs (136 lbs x 85% + 74.4 lbs)140.6 lbs (85% BW + 25 lbs) x 5 reps x 1 sets @ 8 RPE - 74% of 1RM |
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Training Log Update
posted on 2010.06.11 10:16:18
TRAC: Severe Stress / Balanced ANS / Very Good CNS / Good Adaptive
I'm restarting my diet after a week off, due to school and stress. I tried a slightly narrower grip on the last set of Bench Press, but I didn't like it because the lockout felt like all triceps. My Shoulder Press was unstable because I was lifting in Chuck Taylors. My triceps felt weak on the second set of the Shoulder Press, probably because of the last set of the Bench Press. I skipped the Incline Bench Press because of high stress. Diet Week 4 - Volume Block - Week 1 - Deload StressDay 2 - 6/8/10Bench Press - 1RM: 181 lbs115 lbs x 5 reps x 1 sets @ 7 RPE - 63% of 1RM135 lbs x 5 reps x 1 sets @ 8 RPE - 75% of 1RM 145 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM Shoulder Press - 1RM: 94 lbs65 lbs x 5 reps x 1 sets @ 7 RPE - 69% of 1RM75 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM |
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Training Log Update
posted on 2010.06.11 10:04:13 TRAC: Severe Stress / Balanced ANS / Very Good CNS / Good Adaptive I only slept 3.5 hours. I was going to do a light lower body workout, but the weight room was closed.
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Training Log Update
posted on 2010.06.11 10:01:37 TRAC: Low Stress / PSNS Dominant / Good CNS / Good Adaptive I signed up for TRAC on Saturday, 5/29/10, but I wasn't working out when I started using it. Today's my first workout since starting it up. I have been unable to workout for a bit over a week because I was busy with school and haven't been sleeping much. I have decided to start competing in the USAPL federation as a raw powerlifter in the 132 lb weight class, so I'm going to stop doing all the gymnastics stuff, except maybe as part of my warm-ups. I'm going to attempt to break the MD state records. I'm going to continue dieting throughout the summer. I also took a week off from dieting while not working out because of all the stress. Volume Block - Deload StressDay 1 - 6/4/10Bench Press - 1RM: 175 lbs95 lbs x 5 reps x 1 sets @ 6 RPE - 54% of 1RM115 lbs x 5 reps x 1 sets @ 7.5 RPE - 66% of 1RM 135 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM Pause Bench Press (3ct) - 1RM: 125 lbs95 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RMWeighted Dip (wide) - 1RM: 181 lbs (135 lbs BW x 85% + 66.25 lbs)139.7 lbs (85% BW + 25 lbs) x 5 reps x 1 sets @ 9 RPE - 77% of 1RM |
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Training Log Update
posted on 2010.06.11 09:46:05
My lockout felt unstable on the Shoulder Press because of the packed shoulder. I'm going to switch back to shrugging because it's better for the Handstand anyways. My right side also felt weaker on the DB Row, strangely.
************************************ Gymnastics Static Hold: Straddle Front Lever - 3 sets x 3 sec @ 8.5 RPE Adv. Frog Stand - 3 sets x 3 sec @ 9 RPE Diet Week 3 - Maintenance Block - Week 3 - Deload StressDay 3 - 5/26/10Deadlift - 1RM: 259 lbs155 lbs x 3 reps x 1 sets @ 7 RPE - 60% of 1RM175 lbs x 3 reps x 1 sets @ 7.5 RPE - 68% of 1RM 195 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM 215 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Shoulder Press - 1RM: 108 lbs65 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM85 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM 95 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM DB Row - 1RM: 82 lbs65 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM65 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM |
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Training Log Update
posted on 2010.06.11 09:33:38
I didn't sleep that much, so my heart rate was kept low during the cardio. I started taking 12.5 mg of Yohimbine HCL along with 200 mg of Caffeine pre-cardio to help mobilize some stubborn fat. The Yohimbine HCL is very strong. It almost felt like I was having a heart attack.
Diet Week 3 - Maintenance Block - Week 3 - Deload StressDay 3 - 5/26/2010GPP: Walking - 1:00.1, Avg. HR - 113, Max. HR - 135 |
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Training Log Update
posted on 2010.06.05 01:41:50 I'm going to start the morning workout IF variation (10 g BCAA pre-workout and twice post-workout). I finally had my knee sleeves this time for the Back Squat, and I felt like it helped, although I haven't been having knee issues. I felt like I had uneven flexibility while Back Squatting again though. For the Weighted Chinup, the Weight Room was unavailable, so I had to use semi-mixed grip bar. I also had excessive lower back rounding again on the L-Sit. **************************************************** Gymnastics Static Hold: Back Lever - 2 sec @ 10 RE + 3 sec @ 8.5 RPE L-Sit - 2 sets x 5 sec @ 10 RPE
Day 1 - 5/24/10Weighted Chinup - 1RM: 198 lbs (133.4 lbs x 85% + 84.61 lbs)158.3 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM168.3 lbs (85% BW + 55 lbs) x 3 reps x 1 sets @ 8 RPE - 85% of 1RM 178.3 lbs (85% BW + 65 lbs) x 3 reps x 1 sets @ 10 RPE - 90% of 1RM Weighted Dip (wide) - 1RM: 197 lbs (133.4 lbs x 85% + 83.61 lbs)158.3 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 8 RPE - 81% of 1RM163.3 lbs (85% BW + 50 lbs) x 3 reps x 2 sets @ 8.5 RPE - 83% of 1RM Back Squat - 1RM: 194 lbs135 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM155 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 175 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM |
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Training Log Update
posted on 2010.06.05 01:34:14
I couldn't balance on the first set of the Adv. Frog Stand. I also had sweaty palms on the last set of the Deadlift because I didn't have chalk.
*************************************** Gymnastics Static Hold: Straddle Front Lever - 2 sets x 3 sec @ 9 RPE Adv. Frog Stand - 2 sec @ 10 RPE + 2 sec @ 7 RPE Diet Week 2 - Maintenance Block - Week 2 - Deload StressDay 3 - 5/21/10Deadlift - 1RM: 235 lbs135 lbs x 3 reps x 1 sets @ 7.5 RPE - 58% of 1RM155 lbs x 3 reps x 1 sets @ 7.5 RPE - 66% of 1RM 175 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM 195 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Weighted Pullup - 1RM: 192 lbs (135 lbs x 85% + 77.25 lbs)139.7 lbs (85% BW + 25 lbs) x 3 reps x 1 sets @ 8 RPE - 73% of 1RM149.7 lbs (85% BW + 35 lbs) x 3 reps x 1 sets @ 8 RPE - 78% of 1RM 159.7 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Push Press - 1RM: 119 lbs65 lbs x 3 reps x 1 sets @ 7 RPE - 55% of 1RM85 lbs x 3 reps x 1 sets @ 8 RPE - 71% of 1RM 105 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM |
Training Log Update
posted on 2010.06.05 01:24:19Diet Week 2 - Maintenance Block - Week 2 - Deload StressDay 3 - 5/20/10GPP: Walking - 35:00 C2 Rower - 14:30 |
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Training Log Update
posted on 2010.06.05 01:07:24 I was shaking a lot on the Back Lever, and I had excessive lower back rounding on the L-Sit. Gymnastics Static Hold: L-Sit - 2 sets x 10 sec @ 8.5 RPE Diet Week 2 - Maintenance Block - Week 2 - Deload StressDay 2 - 5/19/10Romanian Deadlift - 1RM: 213 lbs95 lbs x 3 reps x 1 sets @ 5 RPE - 45% of 1RM135 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM 155 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM 175 lbs x 3 reps x 1 sets @ 8.3 RPE - 82% of 1RM Shoulder Press - 1RM: 102 lbs65 lbs x 3 reps x 1 sets @ 7.5 RPE - 64% of 1RM75 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM 85 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM DB Row - 1RM: 92 lbs55 lbs x 5 reps x 1 sets @ 7 RPE - 60% of 1RM65 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM 70 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM |
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Training Log Update
posted on 2010.06.05 00:52:16
I did not have my knee sleeves again for the Back Squat. I also felt uneven flexibility in my lower back, hips, and upper legs. My lower back also felt weak. I had trouble balancing on the Adv. Frog Stand as well.
Diet Week 2 - Maintenance Block - Week 2 - Deload StressDay 1 - 5/17/10Back Squat - 1RM: 187 lbs135 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM155 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Weighted Chinup - 1RM: 218 lbs (136 lbs x 85% + 102.4 lbs)160.6 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 8 RPE - 74% of 1RM170.6 lbs (85% BW + 55 lbs) x 3 reps x 1 sets @ 8 RPE - 78% of 1RM 180.6 lbs (85% BW + 65 lbs) x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Weighted Dip (wide) - 1RM: 193 lbs (136 lbs x 85% + 77.4 lbs)160.6 lbs (85% BW + 45 lbs) x 3 reps x 3 sets @ 8.5 RPE - 83% of 1RM |
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Training Log Update
posted on 2010.06.05 00:43:56 I was very stressed, so I ditched the PSMF diet and switched toward more of an EOD style. ************************************************* Gymnastics Static Hold: Straddle Back Lever - 2 sets x 3 sec @ 8.5 RPE Diet Week 1 - Maintenance Block - Week 1 - Deload StressDay 2 - 5/14/10Deadlift - 1RM: 219 lbs135 lbs x 3 reps x 2 sets @ 7.5 RPE - 62% of 1RM155 lbs x 3 reps x 1 sets @ 7.5 RPE - 71% of 1RM 175 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM Shoulder Press - 1RM: 102 lbs65 lbs x 3 reps x 1 sets @ 8 RPE - 64% of 1RM85 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Weighted Pullup - 1RM: 182 lbs (136.8 lbs x 85% + 65.72 lbs)141.2 lbs (85% BW + 25 lbs) x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM151.2 lbs (85% BW + 35 lbs) x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM |
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Training Log Update
posted on 2010.06.05 00:35:16 Today's workout was about the first in 3 weeks. I weighed 139.6 lbs with a waistline of 28.5 inches. My Resting Heart Rate was 48, which is the lowest I've ever had. That's strange because I haven't been doing cardio, but I have been walking around since I've moved to D.C. ************************************************** Gymnastics Static Hold: 1-Leg Front Lever - 2 sets x 5 sec @ 7.5 RPE Adv. Frog Stand - 2 sets x 3 sec @ 8.5 RPE PSMF Diet Week 1 - Maintenance Block - Week 1 - Deload StressDay 1 - 5/10/10Back Squat - 1RM: 187 lbs135 lbs x 3 reps x 1 sets @ 7.5 RPE - 72% of 1RM155 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Weighted Chinup - 1RM: 197 lbs (139.6 lbs x 85% + 78.34 lbs)143.6 lbs (85% BW + 25 lbs) x 3 reps x 1 sets @ 7 RPE - 73% of 1RM163.6 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Weighted Dip (wide) - 1RM: 192 lbs (139.6 lbs x 85% + 73.34 lbs)143.6 lbs (85% BW + 25 lbs) x 3 reps x 1 sets @ 8 RPE - 75% of 1RM153.6 lbs (85% BW + 35 lbs) x 3 reps x 1 sets @ 8 RPE - 80% of 1RM |
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Training Log Update
posted on 2010.05.08 15:11:39
After 3 weeks off from dieting, on Monday, I will start a 12-day Protein Sparing Modified Fast (PSMF) diet with a 2 day refeed at the end. After initially gaining some weight the first 2 weeks off the diet (maybe 2 lbs), I have lost weight again the 1 week I have been here in Washington, D.C.
The last diet was 5 weeks from 3/16/10 (151.6 lbs, 32 in. waistline) to 4/19/10 (143.4 lbs, 29.125 in. waistline), so I lost approximately 8 lbs over that time. On that diet, I tried to eat about 1.5x LBM (120 lbs) in grams of protein, which is 180 grams of protein. I think most days I was unable to get to 180 grams though. I got about 800 calories/day from fats and carbs, usually trying to eat half and half. My maintenance caloric intake was about 2250 (150 lbs x 15), so I was at a daily caloric deficit of about 500-700 calories. I carb-loaded on Saturdays and Sundays though. On top of that, I did 1-hour of cardio 4-6 days/week. My Resting Heart Rate dropped from 62 BPM to approximately 50 BPM. It dropped off quickly over the first week (about 10 BPM) and then pretty much plateaued. The best Resting Heart Rate I had measured before going to OCS was about 50 BPM while sitting, so although I was measuring this time lying down, 50 BPM is pretty good. Due to doing cardio before lifting; the pretty sharp caloric deficit; and injuries to my lower back, wrists, and neck; my strength was merely maintained over the 5-week period. My Deadlift did go down a lot after hurting my lower back on the first day of the diet. I am now working on a semi-sumo stance, so I’m not working on pushing up the weights. I was not very strict-Intermittent Fasting (16 hour fast/8 hour feed) on the last diet, but this time I will be stricter with it. This is what my PSMF diet will look like on workout days: 7 am – Wake-up 8 am – EC Stack (25 mg Ephedrine/200 mg Caffeine) & L-Tyrosine (3 g) 12 pm – BCAA (10 g) & EC Stack (25 mg Ephedrine/200 mg Caffeine) 12:30 – 1:30 pm – Workout 1:30 pm – Eat & Supplements (1 Multivitamin, Calcium 350 mg, Magnesium 175 mg) 4:30 pm – Eat, EC Stack (12.5 mg Ephedrine/200 mg Caffeine), & Supplements (1 Multivitamin, Calcium 350 mg, Magnesium 175 mg) 8:45 pm – Eat 10 pm – 2 teaspoons of Liquid Fish Oil (1.6 g EPA/1 g DHA), Zinc (25 mg) 11 pm – Sleep I’m adding 12.5 mg more of Ephedrine than before and 200 mg more of Caffeine to match up with the research guidelines of 60 mg/600 mg (E/C). I will be eating 2x LBM in grams of protein (240 g) and veggies. It should come out to about 1000-1100 calories, almost entirely from protein. My goal is to lose 2 lbs of fat per week, so a total of 4 lbs during the duration of the PSMF. I’ve just recently moved to Washington, D.C. to start my Post-Baccalaureate Pre-Medical Program, and I started school today. I have class 6 hours a day, so I’m just going to work on just maintaining my strength and muscle mass while on this diet and the rest of the summer. I’m going to do a whole body M-W-F routine with no cardio, ramping up to a top set of 3 reps without any back-off sets: Gymnastics Static Holds (rotate A/B/A, etc.): A - Front Lever/Frog Stand B – Back Lever/L-Sit Monday: Back Squat Weighted Chinup Weighted Dip Wednesday: Back Lever/L-Sit Deadlift Weighted Pullup Shoulder Press Friday: Romanian Deadlift Push Press DB Row |
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Training Log Update
posted on 2010.05.07 19:17:09
I stopped dieting last week Tuesday because I needed to heal from some injuries and I was immobilized due to neck pain. I had some residual lower back pain later in the day last Monday after irritating it during Back Squatting, but that went away overnight; however, due to I think some stress, later that night my neck started to hurt. The next day on Tuesday the neck pain was so severe I couldn't move my head very much.
As of today, 1 week later, the pain is mostly remaining in the left neck and trapezius region. The pain was so bad and did not go away, so I went and got a deep tissue massage on Saturday. It was helpful, but I've been doing some self-massage with my fingers and a lacrosse ball that has been really helpful. I tried to do the Weighted Chinup and Weighted Dip today, but I couldn't do them because of neck pain. I also tried to do the Front Lever work but could not because of my neck. I planned on switching to a 3-day/week whole body exercise schedule starting this week, because that's what I will be doing for the duration of the summer. I also still had some latent wrist pain, even after all these weeks. I did some neck work to get the blood flowing. My neck would loosen up during and right after a set, but soon after it would tighten up further. Transition Block - Week 1 - Deload StressDay 1 - 4/26/10Back Squat - 1RM: 206 lbs135 lbs x 3 reps x 1 sets @ 7.5 RPE - 66% of 1RM GPP: Lateral Neck Flexion - 5 lbs x 20 reps x 2 sets Neck Extension - 5 lbs x 20 reps x 2 sets |
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Training Log Update
posted on 2010.05.07 19:06:51 Today, I weighed 143.4 lbs, had a waistline of 29.125 inches, and 7.5% BF (inaccurate). I skipped last Saturday's workout because I took the GRE. Diet Week 6 - Intensity Block - Week 3 - Deload Stress (HI)Day 1 - 4/19/10Back Squat - 1RM: 210 lbs155 lbs x 2 reps x 1 sets @ 7.5 RPE - 74% of 1RM175 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM 195 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM Romanian Deadlift - 1RM: 206 lbs155 lbs x 2 reps x 1 sets @ 7 RPE - 75% of 1RM175 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM |
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Training Log Update
posted on 2010.05.07 18:59:18
I skipped the gymnastics holds and did light Shoulder Press, Dip, and Pullup work because of my wrist pain and because I was tired.
Diet Week 5 - Intensity Block - Week 2 - Deload Stress (LI)Day 5 - 4/16/10GPP: Stationary Bike - 1:00.00, Avg. HR - 106, Max. HR - 115 |
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Training Log Update
posted on 2010.05.07 18:55:23
I skipped the gymnastic holds and Front Squat because of the pain in my wrists. I am also working on a semi-sumo stance for the DL.
GPP: Walking/Jogging - 1:00.00, Avg. HR - 122, Max. HR - 175 Diet Week 5 - Intensity Block - Week 2 - Deload Stress (LI)Day 4 - 4/15/10Deadlift - 1RM: lbs135 lbs x 3 reps x 2 sets @ 5 RPE - 0% of 1RM |
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Training Log Update
posted on 2010.04.14 16:12:53
I was incredibly stressed and worn out yesterday. Dieting, studying for GRE this weekend, mediocre sleep, and working out have made this week tough. I was too tired to think or do anything last night, so I slept at about 8:45 p.m. I woke up many times in the middle of the night, but I was able to force myself to sleep until a bit after 7 a.m.
I didn't want to overwork myself today, so I went very light for my GPP day. I did only one set on all my exercises. I was sagging a bit on the 1st rep of the Straddle Front Lever, but the 2nd rep was good. On the Standing Ab-Wheel Rollout, I moved my feet a bit closer together to make it harder. I couldn't really feel anything on the Lateral Neck Flexion because 15 lbs was too light. With 60 lbs on the Wrist Curl (Flexion), there was shooting ulnar pain in both wrists. I went light for the next set, and I went light for the Wrist Curl (Extension). With the extension, there was some pain in my left wrist. *********************************** GPP: Walking/Jogging - 1:00.00, Avg. HR - 119, Max. HR - 206 Gymnastics Static Hold: Straddle Front Lever - 2 sets x 2 sec @ 8.5 RPE Adv. Frog Stand - 2 sets x 2 sec @ 8.5 RPE Diet Week 5- Intensity Block - Week 2 - Deload Stress (LI)Day 3 - 4/14/10GPP: DB Shrug - 65 lbs x 6 reps DB Side Bend - 65 lbs x 5 reps Standing Ab-Wheel Rollout - 2 reps Bike Face Pull - 70 lbs x 10 reps Neck Flexion - 10 lbs x 13 reps Lateral Neck Flexion (Right side only) - 15 lbs x 15 reps Wrist Curl (Flexion) - 60 lbs x 2 reps x 1 sets + 20 lbs x 20 reps x 1 sets Wrist Curl (Extension) - 20 lbs x 8 reps |
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