Keep it going Joel.

10-9

Overhead squats 95#
5/5/8/8

Deadlift- opposite grip snatch grip 145#
8/8/8/8


8 rep sets should be good for the overhead squats. My upper body isn't able to do much mor than that without compromising the safety of my cranium, and lifting weights with a hard hat on would just be weird.

I definitely felt the workout this morning at work, not too bad, but while stretching my legs told me they were a little sore. I'm playing flag football saturday morning, should be fun, and may be my workout for the weekend, we'll see. This is no pansy flag football, this is 11-man teams, balls to the wall, knock you on your ass, flag football.

hehe joel i know what you mean the guy i work out with pushes me but you have to ask him about 3 times to spot for you as hes always posing in the mirror!

145 for 8 reps thats impressive at the moment my max is 140

10-11

Flag football with the guys from work. Lots of sprinting, then lots of line work because I was out of breath. Lots and lots of fun, though. We all want to do it again. Legs were a bit wobbly on the way home, and driving a standard around the rest of the day was a little touch and go.

Everybody was sore on Monday, though.

10-14

Still a little off from Saturday and tired from work.
20 minutes on the Gazelle
2 min warm up
7 min fast
2 min slow
7 min fast
2 min cool down

My slightly tweaked ankle from the game Saturday was a little sore afterwards, and the same the morning after, but feeling much better now.

Dudes, seriously, I'm still alive!!

I just can't keep up with this online log every workout, but I'll update you guys. I still workout at least twice a week, try to make it 3-4, but not always. Still keep a log on paper so I can keep track of where I am and how long it's been.

Been sticking to the two workouts with weights (deadlift, overhead squat)(pullups, dips, overhead press) and then mixing in cardio as well, usually bagwork on my wavemaster.

My latest one I just finished with my second time of doing, and it's a killer.

500 reps jumprope
10 diamond or medicine ball pushups
10 squat-press with 50# sandbag
10 bodyweight lunges on each leg
5 pullups
10 leg raises on roman chair OR 1 minute plank

3 sets, 10 seconds max rest between exercises

The first time I tried this I layed on the floor for 10 minutes catching my breath, and that was only with 1100 total reps on jumprope, not 1500 like tonight. Tonight I didn't do the pullups because I was inside and my power tower is blocked by the car.

I highly recommend this workout, mainly because I don't want to be the only one in pain.

12-16

5x 145# deadlift
10x medicine ball pushup (both hands on ball)
10x 50# sandbag bearhug squat
10x roman chair leg raise (not actually resting against the back)
5x pullup

3 rounds, 0-20 seconds rest between exercises max

ouchie, but a good ouchie

Nice job, Joel. Stay at it!

never tried them, are pushups on medicine balls rly so effective?