2/25/2011

I got about 8 hours of sleep; I felt good when I woke up. I was decently sore in my traps/shoulders and hamstrings and extremely sore in my triceps. I felt great once I got in the gym; eating up yesterday helped a ton. Anyway today's workout went like this:

10 Sets of 7 Static Pull-ups with varying grips each set; each set super-set with 7 squats. 60 seconds rest between sets.

1. Regular overhand grip
2. Regular underhand grip
3. Wide overhand grip
4. Ring pull-ups
5. Archer pull-up on bar (right side)
6. Archer pull-up on bar (left side)
7. Rope pull-ups
8. Narrow overhand grip
9. Mix grip (right over/left under)
10. Mix grip (right under/left over)

After the pull-ups/squats I felt ready to roll.

Overhead Squat 4 x 15 (95,115, 125, 125 lb)
Front Squat 3 x 12 (165 lb)
Back Squat 3 x 10 (225 lb)

All the next sets were done with the partner's set as rest.

3 Super-sets of:
Back Extension x 10
GHD Sit up x 10

3 Sets of:
26 lb KB Windmill Curl and Press x 10 (google it) -This was the first time I'd ever done these. I'm looking forward to doing these with more weight in future.

3 Sets of:
15 Seconds L-sit Hold

The last part of the workout was very challenging as well, it was:

4 Super-sets of:
225 lb Calf Raises on Smith Machine x 20
Static Plie Squat Hold on Toes

Then 1 Super-set of:
Jumping Calf Raises x 20
Plie Squat Calf Raises x 25

This was overall a great workout. Going into this workout I wanted to do some conditioning afterward. I ended up not doing the conditioning because this workout was so taxing on the legs. The weights were not extremely heavy, but the high volume and little rest between sets kept my heart rate up the entire time. It was a great workout. I felt great on the pull-ups. I was really happy with my effort on the overhead squats. My form was drastically improved and the weight was heavier than I've ever gone for 15 reps. The super-sets after the squats was great for finishing out the workout. Overall a great day. I'm starting track workouts on Monday. We'll see how they go.

Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)

Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)

Meal 3 - 1 Chicken Breast, 3 Slices WW Bread, 1 tbsp Peanut Butter (750 Cal, 19g F, 75g C, 64g P)

Meal 4 - 1 Chicken Breast, 2 Slices WW Bread, 12 Almonds, Fiber Shake (670 Cal, 20g F, 48g C, 58g P)

Meal 5 - 1 Salmon Burger, 2 Slices WW Bread, Lettuce, Tomato, Onion (460 Cal, 17g F, 55g C, 40g P)

Daily Total (high carb):2605 Cal, 81.5g F, 256.5g C, 219g P