SFS

• Double Under Jump Rope +107 pts

  • 0:12:15 (+75 pts)
  • 0:05:12 (+32 pts)
  • Session 1: about 8 rounds 1 min on 30 sec off. extreme intensity. Session 2: End of work out moderate intensity about 3 round 1 min on 30 sec off.

• Barbell Squat +756 pts

  • 50 lb x 20 reps (+49 pts)
  • 140 lb x 12 reps (+82 pts)
  • 230 lb x 5 reps (+125 pts)
  • 230 lb x 5 reps (+125 pts)
  • 230 lb x 5 reps (+125 pts)
  • 230 lb x 5 reps (+125 pts)
  • 230 lb x 5 reps (+125 pts)
  • 50lbs (just the bar) warm up set, 140lbs second warm up set. Still taking it easy this week before going back to 300lbs since last weeks VMO injury set back.

• Standing Military Press +564 pts

  • 50 lb x 15 reps (+69 pts)
  • 135 lb x 5 reps (+99 pts)
  • 135 lb x 5 reps (+99 pts)
  • 135 lb x 5 reps (+99 pts)
  • 135 lb x 5 reps (+99 pts)
  • 135 lb x 5 reps (+99 pts)
  • set 1: warm up set. 135lbs felt good.

• Barbell Deadlift +428 pts

  • 230 lb x 10 reps (+147 pts)
  • 350 lb x 5 reps (+281 pts)
  • felt good!!

• Flutter Kicks +18 pts

  • 60 reps (+18 pts)
  • Done for 60 sec time not reps via ath-lean x iPhone app.

• V-Up +21 pts

  • 30 reps (+21 pts)
  • done for 30 sec time not reps via ath-lean x iPhone app.

• Plank +10 pts

  • 30 sec (+10 pts)
  • Really did Tuck Planks (opposite side) done for 30 sec time not reps via ath-lean x iPhone app.

• Scissor Kicks +19 pts

  • 60 reps (+19 pts)
  • done for 60 sec time not reps via ath-lean x iPhone app.

• Crunch +30 pts

  • 30 reps (+15 pts)
  • 30 reps (+15 pts)
  • Really did upper Circle Crunches done for 30 sec time not reps to each side via ath-lean x iPhone app.

• Oblique Crunch +30 pts

  • 30 reps (+15 pts)
  • 30 reps (+15 pts)
  • Really did The “Any ball” BTB pass done for 30 sec time not reps to each side via ath-lean x iPhone app.

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• Double Under Jump Rope +187 pts

  • 0:30:15 (+187 pts)
  • This workout kicked my ass today. It was so Intense I did about 20 rounds 1 min on 30 sec off with extreme intensity. I felt it in my calves, quads, abs, shoulders and traps. Averaged about 35-40 jumps each min which equals about 700-800 double unders.

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• Double Under Jump Rope +108 pts

  • 0:12:15 (+75 pts)
  • 0:05:22 (+33 pts)
  • Session 1: Done at the start of workout with extreme intensity for 8 rounds 1 min on 30 sec off. Session 2: ending the workout with moderate intensity for about 3 round 1 minute on 30 sec off.

• Reverse Crunch +39 pts

  • 30 reps (+39 pts)
  • Done for 30 sec time not reps via ath-lean x iPhone app.

• Mountain Climbers +22 pts

  • 60 reps (+22 pts)
  • Done for 60 sec time not reps via ath-lean x iPhone app.

• Oblique Crunch +30 pts

  • 60 reps (+30 pts)
  • Really did bent knee windshield wipers aka butterfly twist done for 60 sec time not reps via ath-lean x iPhone app.

• Side Crunch +14 pts

  • 30 reps (+7 pts)
  • 30 reps (+7 pts)
  • Done for 30 sec time not reps via ath-lean x iPhone app.

• Jack Knife Sit-Up +24 pts

  • 30 reps (+24 pts)
  • Done for 30 sec time not reps via ath-lean x iPhone app.

• 360 Twist Jump +30 pts

  • 30 reps (+30 pts)
  • Really did Standing Ab twist done for 30 sec time not reps via ath-lean x iPhone app.

• Barbell Squat +641 pts

  • 50 lb x 20 reps (+49 pts)
  • 140 lb x 12 reps (+82 pts)
  • 200 lb x 5 reps (+102 pts)
  • 200 lb x 5 reps (+102 pts)
  • 200 lb x 5 reps (+102 pts)
  • 200 lb x 5 reps (+102 pts)
  • 200 lb x 5 reps (+102 pts)
  • Warm up 1 with 50lb barbell going parallel with floor. Warm up 2 140lbs going parallel with floor VMO injury is feeling so much better I was able to add 50lbs from Thursday to Saturday.

• Barbell Bench Press +690 pts

  • 140 lb x 15 reps (+85 pts)
  • 225 lb x 5 reps (+121 pts)
  • 225 lb x 5 reps (+121 pts)
  • 225 lb x 5 reps (+121 pts)
  • 225 lb x 5 reps (+121 pts)
  • 225 lb x 5 reps (+121 pts)
  • Warm up set 140lbs. 5 pounds from my PR I’m feeling good! 230lbs come this Tuesday.

• Pendlay Row +340 pts

  • 140 lb x 10 reps (+60 pts)
  • 155 lb x 5 reps (+56 pts)
  • 155 lb x 5 reps (+56 pts)
  • 155 lb x 5 reps (+56 pts)
  • 155 lb x 5 reps (+56 pts)
  • 155 lb x 5 reps (+56 pts)
  • Easy for now but feeling the whole back work.

• Stretching +2 pts

  • 0:05:00 (+2 pts)
  • done in between squat warm up sets.

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for awhile now I was trying to figure out why my blog was taking for ever to load. Well a followers of mine chord46 helped me out. She brought it to my attention that I had a widget on my blog that was slowing it down. I removed the app now the blog is moving in a quicker fashion once again I’d like to thank chord46.