DAY 1 OF !!HELL WEEK!!

APRIL 23

WEEK 3

WOW! YEP IT'S MONDAY!! Was dreading this work out. You'll see why.....

ROLLING THUNDER 3 drop sets max reps.
Left handed: 180 (a couple half assed reps) 135, 90 lbs.
Right handed: 100, 90, 45 lbs.
(Strictly a grip/fingers strength exercise.)

Sled Work 25 min. back n forth around the gym at 60% (190)(was going to do FARMERS WALK outside but rained so did this instead at the gym. )

Zercher Good Mornings: 135, 225, 315, 325 lbs. x 1
(Pretty happy here with a new max!)
(low back / hamstrings/glutes. Lifting the bar in the crooks of the arms and standing upright as if lifting a box off a shelf. Safer if you train alone this way than doing it with the bar across your back as is more common. )

Smith Machine Lunge/Split Squats (whatever you wanna call it.) 135, 225, 315 x 5 each.(HEAVY!!!)
(Thighs, hamstrings, glutes, calves)

(Starting to feel it now sitting down between sets. Last set was an absolute effort!)

FULL CONTACT Twist 3 x 5 each side. 45 lbs. plate on the end of the olympic bar.
http://www.bodybuilding.com/fun/mm6.htm (exercise description here.)


Gym was HUMID today which made the last part really fun! :P .....

Sled Work 25 min. back n forth around the gym again! at 50% (160)
(Had to break this up into 2 part to fight the monotony! Almost an hour of heavy cardio dragging and pulling weight! AAACK!! Just SICK!! Wasn't looking forward to this. Had to really suck it up to do the second round to finish the work out. Legs still feeling like some little guy jabbing needles in them as I type here. Did my last training session of the day afterward from sitting on a bench as much as possible! :-)) Was DEAD at the end of this work out. TRY IT!! adjusting resistance to your own level of course. )

Will be walking funnier tomorrow at work after this one! I'm sure some of my clients will enjoy reading this and much more would've enjoyed seeing me endure this work out! HA!

Sleep and protein, carb loading when I got home to help recovery!
(PIZZA with onion, peppers....gettng my anti oxidants by the way there, ground beef, olives. Hey just keeping it real! )
Was drinking water constantly thru the work out as well to stay hydrated.

If you enjoy following these posts feel free to write at jjking7322@hotmail.com
Would love to see who's out there lurking.
-JEFF