David "fish" Fitzgerald's Log

[david.fitzgerald]

Just trying to get into decent cardio shape and make some strength gains. Any and all comments appreciated.

15Aug
-1.5 mile run at a easy 9:30 pace, calistenics (pushups and ab work)
-100meter sprints x 7 all out, I did these on the track, sprint the straight and jog the turns...

16Aug
-DL 135x5x2sets, 225x5, 315x3x1, 365x2, 405x2, 425x1, 455x1(PR),
475x1(PR) I was pretty happy about that

-Pullups with BW 5,4,3,2,1 with 10 seconds rest in between

-1 Arm rows 120x10, 130x6, 140x4, 150x2

-Face pulls 80x15x2sets

-Abs and Back bridge...

17Aug
-Stretch and calestinics for 20 min.

-Collar grips 45x15, 70x10, 90x5x4sets, 100x3, 115x2
-Plate wrist curls 10x15x3sets

-Played some football with my shop, so lots of sprinting...

18Aug
-Stretch 10 min

-Strict press 95x5, 135x5x2sets

-Incline bench 135x5, 185x5x3sets

-Push press w/ hold at top 225x1x4sets 245xmiss, don't know what the problem is here I've done 275, need to work on it

-Tri-press down 95x20, x15, x12
-Rope press down 40x20, x15, x12

-1Arm DB press palm facing body 35x10x2sets, taking it easy

-BW Dips 3sets of 10

-Landmines 45x6each side x2sets

-Abs and back bridge...

That's it for now

[david.fitzgerald]

19 Aug
-stretch 10 min

-1.5 mile run at 9:30 pace, walked 1/2 mile, did 5 100meter sprints walking the curves in between

-stretch 10 min

-now it's off to the range to blow the hell out of some stuff...

[david.fitzgerald]

22Aug

Didn't do jack over the weekend, I am pathetic. Woke up late this morning, terrible state of affairs.

-Cleans W/U 95x5x5sets, 135x3x3sets, 185x2x3sets, 225x1x3sets

-High pulls 275x3x3sets, and that's all the time we have

I am feeling week, need to make up tommorow...