Day 12 (friday, 9/19/14)

Strength Training:

-Circuit 1:
---Bench Press: 45# 5 reps
---Bench Press: 50# 5 reps

---Bench Press: 55# 5 reps

---Bench Press: 60# 5 reps

---Bench Press: 65# 5 reps

---Bench Press: 70# 5 reps

---Bench Press: 75# 3 reps

---Bench Press: 80# 3 reps

---Bench Press: 85# 2 reps

---Bench Press: 90# 1 rep

---Back Squat: 45#, 5 reps
---Back Squat: 65#, 5 reps

---Bench Press: 90# 1 rep

---Back Squat: 85#, 5 reps

---Back Squat: 105#, 5 reps

---Bench Press: 90# 1 rep
---Back Squat: 125#, 5 reps

---Bench Press: 90# 1 rep

---Back Squat: 135#, 5 reps

---Bench Press: 95# 1 rep

---Back Squat: 145#, 5 reps

One game of pickup ball

Day 11 (thursday, 9/18/14)

Strength training with Cory

-Circuit 1
---Deadlift: 135#, 3 reps
---Deadlift: 155#, 3 reps
---Deadlift: 155#, 3 reps
---Deadlift: 155#, 3 reps

-Circuit 2: (3x)

---Weighted Walking Lunges: 12kg kettlebell each side, 8 steps each side

---Seated Flat Row: 60#, 12 reps

-Circuit 4: (3x)

---Squats with front racked on one side: 12kg kettlebell, 6 reps each side

---Oblique Hold: 15s each side

---Spiderman Curls: 30#, 15 reps

Then I played a couple of pickup games but my legs were tired so I didn't play very hard.

Day 10 (wednesday, 9/17/14)

-Circuit 1 (3x)
---Chin ups: 30# assist weight, 8 reps for speed

-Circuit 2 (3x)
---TRX Rows: body weight, 10 reps

-Circuit 3 (3x)

---Dumbbell Press:20#, 10 reps for speed

About two hours of pickup basketball.

Day 9 (tuesday, 9/16/14)

-Circuit 1
---Bench Press: 45#, 5 reps
---Bench Press: 50#, 5 reps

---Bench Press: 55#, 5 reps

---Bench Press: 60#, 5 reps

---Bench Press: 65#, 5 reps

---Bench Press: 70#, 5 reps

---Bench Press: 75#, 5 reps

---Bench Press: 80#, 3 reps

---Bench Press: 85#, 3 reps

---Bench Press: 90#, 2 reps
---Bench Press: 90#, 2 rep

---Bench Press: 95#, 1 rep

---Bench Press: 95#, 1 rep
---Bench Press: 95#, 1 rep

-Circuit 2 (3x)
---Inclined Dumbbell Flys:15/17.5#, 10 reps 

---Bent Row: 35#, 6 reps each side

-Circuit 3 (3x)

---Dumbbell Press:20#, 10 reps for speed

Then about an hour of pickup basketball

Day 8 (monday, 9/15/14)

Strength Training with Cory today.

-Circuit 1 (warmed up on bench before Cory got there so I could get to my max weight)
---Decline Bench Press: 45#, 10 reps
---Decline  Bench Press: 55#, 5 reps
---Decline  Bench Press: 65#, 5 reps
---Decline  Bench Press: 75#, 5 reps
---Decline  Bench Press: 80#, 5 reps
---Decline  Bench Press: 80#, 5 reps
---Decline  Bench Press: 80#, 5 reps

-Circuit 2 (2x)

---Dumbbell Press: 25#, 15 reps

-Circuit 3

---Bent Row: 30#, 8 reps each side

---Squats: body weight, 10 reps

---Squats: 24kg front-racked kettlebell, 4 reps, 4 reps
---Bent Row: 30#, 8 reps each side
---Squats: 24kg front-racked kettlebell, 4 reps, 4 reps
---Bent Row: 35#, 8 reps each side
---Squats: 24kg front-racked kettlebell, 4 reps, 4 reps

-Circuit 4 (3x)

---Face pulls, 30#, 10 reps

---Split Squats, 14kg front-racked kettlebell, 8 reps each side

---Reverse Crunches with heel tap, body weight, 8 reps

Day 7 (Sunday, 9/14/14)

About an hour of pickup basketball...

Day 6 (saturday, 9/13/14)

I decided that Day 5's 5 hours in the gym would count for two days, primarily because I could barely move Day 6.  So I'll use Day 5's strength training as a proper Day 5, and donate the 3 hours of basketball to Day 6 :-)

Day 5 (friday, 9/12/14)

May have overdone it today :-)

strength training with Cory
-Circuit 1
---Deadlift: 135#, 5 reps
---Deadlift: 165#, 5 reps - couldn't get the grip to stop failing to switch to trap bar
---Trap Bar Deadlift: 165#, 5 reps
---Trap Bar Deadlift: 165#, 5 reps

-Circuit 2:

---45 Degree Dumbbell Presses: 20# each side, 15 reps

---45 Degree Dumbbell Presses: 20# each side, 15 reps

-Circuit 3: (3x)

---Weighted Walking Lunges: 12kg kettlebell each side, 8 steps each side

---Seated Flat Row: 60#, 12 reps

-Circuit 4: (3x)

---Sled Push: 135#, length of weight room

---Oblique Hold: 15s each side

---Spiderman Curls: 25#, 12 rep warmup set, then 35#, 30#, 25#

Then I played a couple of hours of ball.  I don't think I've been so exhausted in a long time, my rest week is killing me.  My cardio is down and I feel weaker than I used to.  Hopefully it comes back in the next week or so.

Day 4 (thursday, 9/11/14)

(Lazy) Strength Training

-Circuit 1
---Bench Press: 45#, 5 reps
---Bench Press: 50#, 5 reps

---Bench Press: 55#, 5 reps

---Bench Press: 60#, 5 reps

---Bench Press: 65#, 5 reps

---Bench Press: 70#, 5 reps

---Bench Press: 75#, 5 reps

---Bench Press: 80#, 3 reps

---Bench Press: 85#, 3 reps

---Bench Press: 90#, 2 reps
---Bench Press: 90#, 2 rep

---Bench Press: 95#, 1 rep

---Bench Press: 95#, 1 rep

-Circuit 2
---Bent Row: 35#, 6 reps each side

---Dumbbell Press:20#, 10 reps for speed

Just shot around, didn't end up playing.  I probably should run more tonight.

Day 3 (wednesday, 9/10/14)

About an hour of pickup ball.  I am not going to bother with outfit-of-the-day pics this time around, but my outfit today was cute so why not.

Day 2 (tuesday, 9/9/14)

(Lazy) Strength Training

-Circuit 1
---Bench Press: 45#, 5 reps
---Bench Press: 50#, 5 reps

---Bench Press: 55#, 5 reps

---Bench Press: 60#, 5 reps

---Bench Press: 65#, 5 reps

---Bench Press: 70#, 5 reps

---Bench Press: 75#, 5 reps

---Bench Press: 80#, 3 reps

---Bench Press: 85#, 3 reps

---Bench Press: 90#, 2 reps
---Pullups: 30# Assist, 8 reps for speed
---Bench Press: 90#, 2 rep
---Pullups: 30# Assist, 8 reps for speed

---Bench Press: 95#, 1 rep
---Pullups: 30# Assist, 8 reps for speed

---Bench Press: 95#, 1 rep

---Pullups: 30# Assist, 8 reps for speed
---Bench Press: 95#, 1 rep
---Bench Press: 95#, 1 rep
---Pullups: 30# Assist, 8 reps for speed
---Bench Press: 100#, 1 rep
---Bench Press: 95#, 1 rep

-Circuit 2

---Dumbbell Press:20#, 15 reps for speed

---Bent Row: 30#, 6 reps each side

Day 1: here we go again! (monday, 9/8/14)

After a week of totally slacking off and eating like crap, I am going to do another 100 days.  It feels easy this time.  Maybe I will increase my goal to a different number.  Or decrease it, who knows.  Meh, let's go 100.  No outfit pics this time, too much work.

Strength Training with Cory today.

-Circuit 1 (warmed up on bench before Cory got there so I could get to my max weight)
---Bench Press: 45#, 5 reps
---Bench Press: 50#, 5 reps

---Bench Press: 55#, 5 reps

---Bench Press: 60#, 5 reps

---Bench Press: 65#, 5 reps

---Bench Press: 70#, 5 reps

---Bench Press: 75#, 5 reps

---Bench Press: 80#, 3 reps

---Bench Press: 85#, 3 reps

---Bench Press: 90#, 2 reps

---Bench Press: 95#, 1 rep

-Circuit 2

---Dumbbell Press: 22.5#, 20 reps

---Dumbbell Press: 20#, 20 reps

-Circuit 3

---Bent Row: 32.5#, 8 reps each side

---Squats: body weight, 10 reps

---Squats: 20kg front-racked kettlebell, 5 reps

---Squats: 24kg front-racked kettlebell, 5 reps

---Bent Row: 32.5#, 8 reps each side

---Squats: 24kg front-racked kettlebell, 5 reps

---Squats: 24kg front-racked kettlebell, 5 reps

---Bent Row: 32.5#, 8 reps each side

---Squats: 24kg front-racked kettlebell, 5 reps

---Squats: 24kg front-racked kettlebell, 5 reps

-Circuit 4 (3x)

---Face pulls, 30#, 10 reps

---Split Squats, 14kg front-racked kettlebell, 8 reps each side

---Reverse Crunches with heel tap, body weight, 8 reps

Wednesday, 9/3/14

-Circuit 1
---Deadlift 135# 3 reps
---Deadlift 155# 3 reps
---Deadlift 165# 1 rep
---Deadlift 165# 1 rep
---Deadlift 175# 1 rep
---Deadlift 175# 1 rep
---Deadlift 175# 1 rep

-Circuit 2

---Back Squat 45#, 5 reps
---Back Squat 65#, 5 reps
---Back Squat 85#, 5 reps
---Back Squat 85#, 5 reps

-Circuit 3
---Bench Press 45#, 5 reps
---Bench Press 50#, 5 reps
---Bench Press 55#, 5 reps
---Bench Press 60#, 5 reps
---Bench Press 65#, 5 reps
---Bench Press 70#, 3 reps
---Bench Press 75#, 3 reps

---Bench Press 80#, 2 reps
---Bench Press 85#, 1 rep
---Bench Press 85#, 1 rep
---Bench Press 90#, 1 rep
---Bench Press 90#, 1 rep

---Bench Press 95#, 1 rep
---Bench Press 95#, 1 rep
---Bench Press 100#, 1 rep
---Bench Press 100#, 1 rep

-Circuit 4: (3x)

---Bent Rows 30#, 6 each side

---Tricep Presses 20# each side, 8 reps

Monday, 9/1/14

-Circuit 1
---Bench Press 45#, 5 reps
---Bench Press 50#, 5 reps
---Bench Press 55#, 5 reps
---Bench Press 60#, 5 reps
---Bench Press 65#, 5 reps
---Bench Press 70#, 3 reps
---Bench Press 75#, 3 reps

---Back Squat 45#, 5 reps
---Back Squat 65#, 5 reps
---Bench Press 80#, 2 reps
---Back Squat 85#, 5 reps
---Bench Press 85#, 1 rep
---Back Squat 85#, 5 reps
---Bench Press 85#, 1 rep
---Back Squat 95#, 5 reps
---Bench Press 90#, 1 rep
---Back Squat 95#, 5 reps
---Bench Press 90#, 1 rep

---Back Squat 95#, 5 reps

-Circuit 2: (3x)

---Tricep Presses 20# each side, 10 reps

---Split Squats body weight, 6 each side