Training Log for 2010 World Masters Championships
Montreal, Canada - August 17 - August 22, 2010
Monday, May 10, 2010
Heavier Weight Training - 2:00 p.m. - 2:45 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises
  • Bench Press (240 lbs X 15, 306 lbs X 15 X 3 sets)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
  • Single Leg Extensions (50 lbs X 10, 60 lbs X 10 X 3 sets)
  • Lat Pulldown with Thick Towel (126 lbs X 10, 136 lbs X 10 X 3 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
  • Leg Curls (130 lbs X 10, 160 lbs X 10, 190 lbs X 10, 210 lbs X 10)
  • Dumbell Curls (30 lbs X 10 (preacher), 35 lbs X 10 X 3 sets (preacher))
Adult Judo Class - 7:30 p.m. - 9:00 p.m.

Tuesday, May 11, 2010
Interval Running on Treadmill - 1:00 p.m. - 1:30 p.m.
  • Walked 1 minute
  • Ran 1 minute at 11 min. pace, 9 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 11 min. pace, 9 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 11 min. pace, 9 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 11 min. pace, 9 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 10.5 min. pace, 8.5 min. pace, and 6.5 min. pace
  • Went 2.237 miles in 20 minutes including the first minute of walking
  • Did a couple of minutes of stretching for my legs
  • Resurfaced hip started hurting quite a bit about 30 minutes after the run when I was sitting at my desk at work.
  • I did not breathe heavily throughout the whole run

Wednesday, May 12, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.

Thursday, May 13, 2010
Heavier Weight Training Just for Upper Body - 2:00 p.m. - 2:45 p.m.
Performed 4 sets of the following exercises
  • Bench Press (240 lbs X 15, 306 lbs X 15 X 3 sets)
  • Flye Machine (60 lbs X 10, 70 lbs X 10 X 3 sets)
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 8)
  • Lat Pulldown with Thick Towel (126 lbs X 10, 136 lbs X 10 X 3 sets)
  • Cable Pulls (60 lbs X 10, 70 lbs X 10 X 3 sets)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
  • Dumbell Curls (30 lbs X 10 (preacher), 35 lbs X 10 X 3 sets (preacher))
Adult Judo Class - 7:30 p.m. - 9:00 p.m.

Sunday, May 16, 2010
Jump Rope - 8:00 p.m. - 8:30 p.m.
  • Performed 1,000 jumps
  • Stretched legs
    		•

    Monday, May 17, 2010
    Heavier Weight Training - 2:00 p.m. - 2:45 p.m.
    Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises
    • Bench Press (240 lbs X 15, 306 lbs X 15 X 3 sets)
    • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
    • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
    • Single Leg Extensions (50 lbs X 10, 60 lbs X 10 X 3 sets)
    • Lat Pulldown with Thick Towel (126 lbs X 10, 136 lbs X 10 X 3 sets)
    • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
    • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
    • Leg Curls (130 lbs X 10, 160 lbs X 10, 190 lbs X 10, 210 lbs X 10)
    • Dumbell Curls (30 lbs X 10 (preacher), 35 lbs X 10 X 3 sets (preacher))
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.

    Tuesday, May 18, 2010
    Jump Rope - 8:00 p.m. - 8:15 p.m.
  • Performed 1,250 jumps
    		•

    Wednesday, May 19, 2010
    Heavier Weight Training - 2:00 p.m. - 3:00 p.m.
    Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Tried to emphasize grip strength and forearm development without totally changing exercises.
    • Sat in sauna for 20 minutes
    • Bench Press (240 lbs X 15, 300 lbs X 15, 300 lbs X 15, 300 lbs X 15)
    • 15 Hand-clapping Pushups
    • 10 Step Up and Jump Over Bench with each leg
    • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
    • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 9)
    • Single Leg Extensions (50 lbs X 10, 60 lbs X 10 X 3 sets)
    • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10, 136 lbs X 10 X 3 sets)
    • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
    • Leg Curls (130 lbs X 10, 160 lbs X 10, 190 lbs X 10, 210 lbs X 10)
    • Dumbell Curls (Preacher - 30 lbs X 10, Preacher - 35 lbs X 10 X 2 sets, 35 lbs X 8)
    • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.
    • Standing Randori - 20 minutes - light intensity

    Friday, May 21, 2010
    Uchikomi with Innertube - 10:30 a.m. - 10:45 a.m.
    • Alternating innertube pulls (50 reps)
    • O-soto-gari (50 reps)
    • Tai-otoshi (50 reps)
    • Total of 100 reps - Just trying to test out my resurfaced hip - Hip felt fine.

    Monday, May 24, 2010
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.
    • General warmup
    • Colorado Drill
      • 20 O-soto-gari uchikomi followed by 20 pushups follwed by hold breath and run
      • 20 Ippon-seoinage uchikomi followed by 20 situps followed by hold breath and run
      • 20 Tai-otoshi followed by 20 pushups followed by hold breath and run
      • Partner did the same as above
      • 20 O-soto-gari uchikomi followed by 20 pushups follwed by hold breath and run
    • Partner on all fours. Attempt to turn-over, hold-down, arm-bar, or choke. 20 minutes
    • Static Uchikomi
      • O-soto-gari (20 reps)
      • Harai-goshi (20 reps)
    • Randori (15 minutes at light to medium intensity)

    Wednesday, May 26, 2010
    Heavier Weight Training - 2:00 p.m. - 2:45 p.m.
    Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises
    • Bench Press (240 lbs X 15, 306 lbs X 15 X 2 sets, 306 lbs X 16)
    • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
    • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 7)
    • Single Leg Extensions (50 lbs X 10, 60 lbs X 10 X 3 sets)
    • Lat Pulldown with Thick Towel (126 lbs X 10, 136 lbs X 10 X 3 sets)
    • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
    • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
    • Leg Curls (130 lbs X 10, 160 lbs X 10, 190 lbs X 10, 210 lbs X 10)
    • Dumbell Curls (30 lbs X 10 (preacher), 35 lbs X 10 (preacher), 35 lbs X 8 (standing))
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.

    Wednesday, June 2, 2010
    Heavier Weight Training - 2:00 p.m. - 2:45 p.m.
    Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises
    • Bench Press (240 lbs X 15, 306 lbs X 15 X 2 sets, 306 lbs X 16)
    • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
    • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 9)
    • Single Leg Extensions (50 lbs X 10, 60 lbs X 10 X 3 sets)
    • Lat Pulldown with Thick Towel (126 lbs X 10, 136 lbs X 10 X 3 sets)
    • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
    • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
    • Leg Curls (130 lbs X 10, 160 lbs X 10, 190 lbs X 10, 210 lbs X 10)
    • Dumbell Curls (30 lbs X 10 (preacher), 35 lbs X 10 X 3 sets (preacher))
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.
    • Warmup - Jogging with agility drills, rotational exercises, stretches, clapping push-ups, situps (regular, rocky, reach-thru), jumping over partner (lateral w/ partner lying down, lateral w/ partner in a ball, straddling partner lying down, straddling partner in a ball)
    • Taught new begginer O-soto-gari and Ippon-Seoinage
    • Partner kneeling on hands and knees. Turn over, choke, or arm-bar (15 minutes)
    • Randori (15 minutes at light to medium intensity)

    Saturday, June 5, 2010
    Jujitsu Matwork - 10:30 a.m. - 11:30 a.m.
    Did 7 5-minute rounds of mat randori with BJJ guys at old dojo. (light to medium intensity)

    Sunday, June 6, 2010
    Uchikomi with Innertube - 11:45 a.m. - 12:30 p.m. - It was sweltering hot today!!!
    • O-soto-gari (50 reps)
    • Tai-otoshi (50 reps)
    • Harai-goshi (50 reps)
    • O-uchi-gari (50 reps)
    • Kenka-yotsu O-soto-gari (50 reps)
    • Total of 250 reps
    Hopped up driveway hill 5 times alternating legs after every fourth jump.

    Monday, June 7, 2010
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.

    Wednesday, June 9, 2010
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.
    • Warmup - Jogging with agility drills, rotational exercises, stretches, clapping push-ups, situps, jumping over partner (lateral w/ partner lying down, lateral w/ partner in a ball, straddling partner lying down, straddling partner in a ball)
    • Randori (15 minutes at light intensity)

    Monday, June 14, 2010
    BFS Weight Training - 2:00 p.m. - 3:00 p.m.
    • Box Squats (95 lbs X 6 (warmup), 135 lbs X 3, 155 lbs X 3, 175 X 3)
    • Bench Press (135 lbs X 10 (warmup), 185 lbs X 3, 205 X 3, 205 X 5)
    • Calve Presses (280 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
    • Bodyweight Dips (10 reps X 2 sets)
    • Seated Rows (130 lbs X 10 X 2 sets)
    • Standing Cable Pulls (70 lbs X 10)
    • Barbell Curls (55 lbs X 10, 65 lbs X 10, 75 lbs X 10, 85 lbs X 10)
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.
    • Warmup - Jogging with agility drills, rotational exercises, endurance circuit (12 leap frogs and crawl thru followed by 1 miinute push-ups, followed by 1 minute sit-ups, followed by 1 minute jumping)
    • Static Uchikomi (15 minutes)
    • Showed mat technique. Turn-over from partner on stomach
    • Mat randori (10 minutes at light intensity)
    • Randori (15 minutes at light intensity)

    Tuesday, June 15, 2010
    Uchikomi with Innertube and various exercises - 2:00 p.m.. - 3:00 p.m.
    • Alternating innertube pulls (50 reps)
    • O-soto-gari (50 reps)
    • Tai-otoshi (50 reps)
    • Harai-goshi (50 reps)
    • Kenka-Yotsu O-soto-gari (50 reps)
    • Total of 200 reps
    • Set up 4 tires (18" high by 4' wide) and jumped two-footed over them successively without pausing (6 times through)
    • Stretched legs (5 minutes)
    • Performed 2 suicides (traditional basketball drill)

    Wednesday, June 16, 2010
    BFS Weight Training - 3:00 p.m. - 4:00 p.m.
    • Power Cleans (95 lbs X 5 (warmup), 115 lbs X 3, 135 lbs X 3, 150 X 3)
    • Hex Bar Deadlifts (135 lbs X 5 (warmup), 155 lbs X 3, 185 X 3, 225 X 3)
    • Incline Presses (115 lbs X 10 (warmup), 135 lbs X 10, 155 lbs X 10, 175 lbs X 6)
    • Leg Press (225 lbs X 10, 315 lbs X 10, 405 lbs X 10)
    • Calve Presses (225 lbs X 10, 315 lbs X 10. Bounced for 20 reps at top after each set of 10)
    • Bodyweight Dips (10 reps X 2 sets)
    • Bent Over Rows (45 lbs X 10, 70 lbs X 10, 95 lbs X 10)
    • Seated Dumbell Curls (35 lbs X 10 X 3 sets)
    • Tricep Pressdowns (150 lbs X 10, 170 lbs X 10 X 2 sets)
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.
    • Kumi-kata (grip-fighting) - (20 minutes)
    • Moving Uchikomi (5 minutes) - Was the odd person out. So, watched most of the moving uchikomi
    • Showed Sode-Tsurikomi-Goshi when Uke has high grip
    • Standing with transition to mat randori (20 minutes at light intensity - 3 separate partners)

    Thursday, June 17, 2010
    Uchikomi with Innertube - 6:40 a.m.. - 7:10 a.m.
    • O-soto-gari (50 reps)
    • Tai-otoshi (50 reps)
    • Harai-goshi (50 reps)
    • Off-the-grip O-uchi-gari (50 reps)
    • Kenka-Yotsu O-soto-gari (50 reps)
    • Total of 250 reps
    Uchikomi with Innertube - 3:45 p.m.. - 4:35 p.m.
    • Sasae-tsurikomi-ashi (50 reps)
    • Ran 1 basketball suicide drill
    • Off-the-lapel Opposite Side O-soto-gari (50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Split-legged Ippon-seoinage (50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Sode-tsurikomi-goshi (50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Two-hands on lapel O-soto-gari(50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Harai-goshi (50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Total of 300 reps of uchikomi
    • Total of 11 basketball suicide drills
    • Stretch legs for about 5 minutes

    Friday, June 18, 2010
    BFS Weight Training - 1:30 p.m. - 2:30 p.m.
    • Bench Press (135 lbs X 10 (warmup), 185 lbs X 3, 205 lbs X 3, 215 X 3)
    • Parallel Squats (95 lbs X 3 (warmup), 115 lbs X 3 (warmup), 135 lbs X 3, 155 X 3, 175 X 3)
    • Press Jerk (95 lbs X 3 (warmup), 115 lbs X 3, 135 lbs X 3, 155 lbs X 3)
    • Incline Dumbell Press (45 lbs X 10, 55 lbs X 10, 60 lbs X 10)
    • Seated Dumbell Curls (35 lbs X 10 X 3 sets)
    • Leg Extensions (45 lbs X 10, 50 lbs X 10)
    • Standing Cable Pulls (70 lbs X 10, 80 lbs X 10)
    • Tricep Pressdowns (140 lbs X 10, 170 lbs X 10, 190 lbs X 10)

    Saturday, June 19, 2010
    Uchikomi with Innertube - 12:30 p.m. - 1:00 p.m. - It was sweltering hot today!!!
    • O-soto-gari (50 reps)
    • Tai-otoshi (50 reps)
    • Harai-goshi (50 reps)
    • O-uchi-gari (50 reps)
    • Kenka-yotsu O-soto-gari (50 reps)
    • Split-legged Ippon-seoinage (50 reps)
    • Total of 300 reps

    Monday, June 21, 2010
    BFS Weight Training - 2:00 p.m. - 3:00 p.m.
    • Box Squats (95 lbs X 5 (warmup), 115 lbs X 5, 135 lbs X 5, 155 lbs X 5, 170 lbs X 5, 180 lbs X 5)
    • Bench Press (135 lbs X 6 (warmup), 175 lbs X 5, 185 lbs X 5, 195 lbs X 5, 205 X 5, 215 lbs X 5)
    • Press Jerk (95 lbs X 5 (warmup), 115 lbs X 5, 135 lbs X 5, 150 lbs X 5, 155 lbs X 5)
    • Standing Calve Raise (180 lbs X 10 X 3 sets)
    • Bodyweight Dips (12 reps, 15 reps)
    • Standing Cable Pulls (70 lbs X 10 X 3 sets)
    • Dumbell Curls (35 lbs X 10 X 3 sets)
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.
    • Mat randori to warm-up (light intensity) - (30 minutes)
    • Static Uchikomi (20 minutes)
      • O-soto-gari (20 reps)
      • Harai-goshi (20 reps)
      • Sode-tsurikomi-goshi (20 reps)
      • De-ashi-harai to Split-legged Ippon-seoinage (20 reps)
    • Standing randori (light intensity) - (30 minutes)

    Wednesday, June 23, 2010
    BFS Weight Training - 1:00 p.m. - 2:00 p.m.
    • Power Cleans (95 lbs X 5, 115 lbs X 5, 135 lbs X 5, 135 lbs X 5, 140 lbs X 5)
    • Hex Bar Deadlifts (135 lbs X 5, 185 lbs X 5, 225 lbs X 5, 245 lbs X 5, 250 lbs X 5)
    • Incline Presses (135 lbs X 10, 155 lbs X 10, 175 lbs X 7)
    • Leg Press (225 lbs X 10, 315 lbs X 10, 405 lbs X 10)
    • Calve Presses (225 lbs X 10, 315 lbs X 10. Bounced for 20 reps at top after each set of 10)
    • Standing Calve Raise (180 lbs X 10. Bounced for 20 reps at top at the end
    • Bodyweight Dips (15 reps, 20 reps)
    • Standing Cable Pulls (70 lbs X 10 X 3 sets)
    • Barbell Curls (55 lbs X 10, 65 lbs X 10, 75 lbs X 10, 85 lbs X 10)
    • Tricep Pressdowns (170 lbs X 10, 190 lbs X 10)

    Friday, June 25, 2010
    Attended Judo Training Camp in Matthews N.C. 9:00 a.m. - 7:30 p.m.
    • Nicholas Gill - Kenka Yotsu Grips
    • Nick Lowe - Combination Throwing
    • Igor Yakimov - Winning with Submissions
    • Luis Togno - Turning the Turtle
    • Nick Lowe - Transition Skills from Standing to Mat
    • Standing Randori - 30 minutes (light intensity)

    Saturday, June 26, 2010
    Attended Judo Training Camp in Matthews N.C. 9:00 a.m. - 6:30 p.m.
    • Nicholas Gill - Shiai Tactics
    • Nick Lowe - Matwork Combinations
    • Luis Togno - Passing the Guard
    • Nick Lowe - Winning from the Bottom
    • Stan Wentz- Drill Training and Conditioning
    • Nicholas Gill - Matwork Combinations
    • Igor Yakimov - Choke/Armbar Defenses and Escapes
    • Standing Randori - 20 minutes (light intensity)

    Sunday, June 27, 2010
    Took the day off. My neck/back issue is very severe and causing nerve related pain in my right arm.

    Monday, June 28, 2010
    Took the day off from weightlifting. My neck/back issue is very severe and causing nerve related pain in my right arm.
    Adult Judo Class - 7:30 p.m. - 9:00 p.m.
    • Moving uchikomi to warm-up (5 minutes of participation)
    • Had students "catch" partner as they crawled through their legs and begin mat randori as soon as touched. Did not participate personally.
    • Showed two different ways to extract your leg when trapped while trying to get a hold down.
    • Showed two different turnovers. One into a hold down and one into a choke
    • Standing randori (light to medium intensity) - (20 minutes)

    Tuesday June 29, 2010
    BFS Weight Training - 2:00 p.m. - 3:00 p.m.
    • Box Squats (95 lbs X 5 (warmup), 135 lbs X 5, 160 lbs X 4, 175 lbs X 3, 185 lbs X 2, 195 lbs X 1)
    • Bench Press (135 lbs X 6 (warmup), 185 lbs X 5, 205 lbs X 4, 225 lbs X 3, 230 X 2, 235 lbs X 1)
    • Leg Press (245 lbs X 10, 335 lbs X 10, 425 lbs X 10)
    • Incline Bench Press (135 lbs X 10, 155 lbs X 10, 175 lbs X 6)
    • Calve Press (245 lbs X 10, 335 lbs X 10, bounced for 20 reps at top of movement at the end of each set
    • Standing Calve Raise (180 lbs X 10, , bounced for 20 reps at top of movement at the end)
    • Bodyweight Dips (15 reps) - Back/neck issue really hurt on this.
    • Standing Cable Pulls (80 lbs X 10 X 3 sets)
    • Dumbell Curls (35 lbs X 10 X 3 sets)

    Thursday, July 1, 2010
    BFS Weight Training - 2:00 p.m. - 3:00 p.m.
    • Power Cleans (95 lbs X 5 (warmup), 115 lbs X 5, 135 lbs X 4, 145 lbs X 3, 155 lbs X 2, 160 lbs X 1)
    • Press Jerk (95 lbs X 5 (warmup), 115 lbs X 5, 135 lbs X 4, 150 lbs X 3, 160 X 2, 175 lbs X 1)
    • Dumbell Lunges (25 lbs in each hand X 10 X 2 sets)
    • Bodyweight Dips (20 reps X 2 sets)
    • Standing Cable Pulls (80 lbs X 10 X 3 sets)
    • Dumbell Curls (35 lbs X 10 X 3 sets)

    Tuesday, July 6, 2010
    Uchikomi with Innertube - 1:15 p.m.. - 2:00 p.m.
    • Pulls - each side (50 reps)
    • O-soto-gari (50 reps)
    • Skipped rope 100 skips very quickly
    • Tai-otoshi (50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Harai-goshi (50 reps)
    • Ran 2 basketball suicide drillw without resting
    • O-uchi-gari (50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Kenka-Yotsu O-soto-gari(50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Kubi-nage (50 reps)
    • Ran 2 basketball suicide drillw without resting
    • Total of 300 reps of uchikomi
    • Total of 10 basketball suicide drills
    Thoughts - This was a very good workout. The gym where this was done was extremely hot (> 90 degrees). It was more difficult at this point than I would like it to be, but I gave a very good effort considering I'm coming off of reduced activity from having my neck/back present nerve-related pain in my right arm. Pain is still there, but it is not as painful as it was yesterday.

    Monday, July 19, 2010
    BFS Weight Training - 2:30 p.m. - 3:30 p.m.
    • Box Squats 115 lbs X 5, 135 lbs X 5, 155 lbs X 5, 175 lbs X 5, 185 lbs X 5)
    • Bench Press (135 lbs X 6 (warmup), 175 lbs X 5, 185 lbs X 5, 195 lbs X 5, 205 X 5, 210 lbs X 5)
    • Standing Calve Raise (180 lbs X 10 X 3 sets - bounced for 20 reps at top at end of each set)
    • Bodyweight Dips (15 reps, 18 reps)
    • Bent-over Pulls (90 lbs X 10, 115 lbs X 10, 135 lbs X 10)
    • Standing Cable Pulls (80 lbs X 10 X 2 sets)
    • Incline Press (135 lbs X 10)
    • Incline Dumbell Press (50 lbs X 10, 60 lbs X 10, 60 lbs X 9)
    • Dumbell Curls (35 lbs X 10, 40 lbs X 8, 40 lbs X 7)