Workout Log: Monday, February 22nd

I jumped to MWF this week, so I didn't have two days off over the weekend, and boooooy did I feel the difference.

• Treadmill: 5 mins
• Deadlift: 110kg 15 reps
• Bike: 3 mins, 110W
• Dip: 120ks, 18 reps
• Bike: 3 mins, 100W
• Squat: 90kg, 15 reps
• Bike: 3 mins, 110W
• Chin-up: 120kg 6 + 4 reps <- hurt my bicep here, didn't finish
• Treadmill: 3 mins
• Push-press: 60kg, 10 reps <- In too much pain to push to completion
• Bike: 3 mins, 110W
• Bodyweight circuit X2 <- Again, didn't finish
• Push-up
• Crunch
• Box jump
• Bike: 10 min, intervals
• Treadmill: 10 min, intervals

It sucked. I'm dropping my deadlift and squat weights so that I can complete chins and presses without hurling.

Workout Log for February 20th

Failed today. Rest/pause sets at 8-10RM, 15 total reps with six breaths' pause. No other rest during the workout.

• Bike: 5mins, 110W
• Deadlift: 110kg, 15 reps
• Bike: 3 mins, 110W
• Dip: 120kg, 15 + 3 reps
• Bike: 3 mins, 110W
• Squat: 90kg, 15 reps
• Bike: 3 mins, 110W
• Chin-up: 120kg, 6 + 2 + 2 + 2 + 3 reps. <--- I started to lose it here. This is worse than my last workout.
• Bike: 3 mins, 100W
• Push-press: 60kg, 10 reps <- I passed out in the middle of the set and had to stop the workout
• 10 mins rest / recovery
• Shoulder press: 20kg 15 + 15 reps
• Treadmill intervals X 5 + cool-down
• 1 min high intensity
• 2 mins low intensity

This was a real crash-and-burn day. I'm happy with the program, and my conditioning appears to be improving, but not fast enough. We're going to do this workout three more times and alter it starting March 1st.While I failed, Gale killed all three of her workouts. We have another person joining our team starting on Monday.

Daily Workout Log: Feb. 18th

• Bike: 5 mins, 105W
• Deadlift: 90kg, 15 reps
• Bike: 3 mins, 105W
• Dips: 122kg, 15 + 2 reps
• Bike: 3 mins, 80W
• Squat: 70kg, 15 reps
• Bike: 3 mins, 80W
• Chin-up: 122kg, 7 + 3 + 2 + 3 reps
• Bike: 3 mins, 50W <-- at this point, I was just trying not to puke
• Push press: 60kg, 10 + 3 + 2 reps
• Bike: 3 mins, 50W
• Circuits X 3
• push-up: 15 sec
• crunch: 15 sec
• box jump: 15 sec
• rest: 15 sec
• Bike: 15 mins, 80W
• Walk: 15 mins, 5.5km/hr

I nearly threw up twice. Squats and deadlifts get heavier next time.

Daily Workout Report: Feb 16th

5 min warm-up on the treadmill. Each exercise is alternated with 3 mins on the treadmill. Cool-down is 15 mins on the treadmill. No rest.

• Deadlifts: 70kg x 15 reps, single set
• Dips: 122kg x 15 reps, single set
• Squats: 70 kg x 15 reps, 10 + 5
• Chin-ups: 122kg x 15 reps. 6 + 4 + 3 + 2
• Push-presses: 50kg x 15 reps, single set