K-ron Monday

OK - reps by sets. I love pink - so I can be pink-o.

OH Press
7 x 3 45 lb

Sam thinks I should set an OH press goal. This is where I am starting. Where should I go? 60#?

So my birthday goal is a pull-up goal of 7 and an OH press goal of 60#.

Climbing gym tonight.

Sam Monday

Windmills 3x3@44#KB
Hindu pushups 3x10
Hindu squats 3x10

So sore - just trying to get some range of motion up in this bitch.

Karen Monday

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.*

*I did take a pee break.

Also, I pretty much met my T-day goal. Chris says I did - I think it was 4.9 pull-ups, but I can call it 5.

I liked having a goal. My birthday is January 14, and I'm going to set some new goals for then. Anyone else? One of my goals will be 7 pull-ups, one will be some sort of ab goal, and one will be something else.

Melanie & Chris - watch your mailbox for something exciting.

Christine Sunday

Squat 5x5, 95, 95, 105, 115(4), 115(5)

BB curl 5x3 45, 45, 55

Clean and press ladder to 5 with 18# KB

Chris - Thus. and Monday

Thursday at the muscle box:
Super set DLs with one-arm KB bench
Deads 135x5, 185x5, 225x5, 275x5, 275x5
Bench 44x5 (each arm), 44x5, then 3 sets of 10 w/44

Monday - single rep press:
95, 115, 125, 135 (PR), 135 (miss), 130, 130
followed up with 3 sets of wrist rollers to failure, neck work, ab work, towel hangs

Sam Sunday

BB curl 95x8, 4, 12sec

Squat 275x6, 3, 15sec

Straight leg DL 275x8, 4, 11sec

single leg calf raises w/ 62# KB

Wrist rolls

 -Also, in the spirit of democracy I'm willing to change my reporting of sets x reps to the commie way the Moran's do it of reps x sets. Anything before this is sets by reps, from here on out it's reps x sets.

I still love freedom though, you pinkos.-

Ah screw it. USA! USA! Sets x reps 4-eva!

Melanie: Wednesday & Saturday

Wednesday was the big max out night at CrishDome! Many, many thanks to Sam and Chris for coaching me and helping me to do this and to Christine for generally ignoring the whole process whilst singing into a toy microphone. And the totals were:

Squat 125*, didn't quite get parallel. 120 was previous PR. Discovered a technique problem that when corrected should hopefully help with squat moving forward.

Bench 95. This was the most exciting feat for me of the evening, as previous max was 85. Again, corrected technique problem. I was doing these totally wrong (not arching my back).

Dead 185. Tried for 205 and failed. Identified technique issue, but will take more work to solve this one.

And then we put the martini in Iron Martini.

Saturday - went jogging in Philly with Chris, I think about 2 miles. I did not reach nor attempt my T-day goal of an 8 minute mile, but still want to do it.