OUCH!

THURS. OCT. 25
Juijitsu

FRI. OCT. 26
Bombed out on Deadlifts yesterday. :(
Back was trashed and it was the same weight I did sets and reps with last week. Now I couldn't do it to save my life! WTF? So I just did the other lifts in the work out training around it. Got it to about the top of my shins and BOOM! Just dropped.
Don't remember tweaking anything in class taking breakfalls, etc. But fealt a bit stiff and honestly wasn't as focused as I should be.
Didn't help that one of these guys who sits there gawking at me training while doing one half assed set of bench press and making sarcastic comments at the real training going on. I HATE people who do that!
They have no clue.


Unstable 1 Legged Clock 2 x 12 each




Dumbbell Windmills 2 x 8 each side (35 lbs.)


Cable 4 way walking:
for 3 trips each.

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4

Plie' Squats 3 x 12 100 lbs. DB
Alternated with....
Jump Squats 3 x 12



Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)


Water Skiers 3 x 12 100 lbs.
(Standing Face Pulls on a low cable sitting back and thrusting the hips forward as you pull the rope handles up. I like these. )

Seated Calf Raise 2 x 8 (260 ls. with the smith machine sitting on the edge of a bench.)



Stiff Legged Deadlift 2 x 8 350 (Fealt really heavy! I hoped that these would compensate for my s#!++y Deadlifting attempt earlier.)
Stability Ball Roll outs 2 x 8
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs
Single Leg Raises 2 x 8 each