friday:
rdl's
135x5
135x10
225x5
305x5
345x5
345x5
345x5
345x5
345x5
345x5
345x5

done.

close grip bench super set w/ close grip pullups
135x8>>5 pullups
135x5
210x5>>5 pullups
210x5>>5 pullups
210x5>>5 pullups
210x5>>5 pullups
210x5>>5 pullups...
pretty easy today, was strong enough to set a 1rm but its not good to do that all the time.


http://www.youtube.com/watch?v=m85QEEV6Xb8

romanian deadlifts
135x10-felt good
225x5
315x9
315x9>>25 situps
315x9
315x9>>25 situps
some light leg press done.

today did some running with my brother
mile: 6:24
100m 13.2(in at least a 20mph wind comming at me)

my goals are 12.5 100m I am prolly not far off in a windless environment.

my goal for mile is under 6:00 today was the first time in a looong time so I am sure I can accoplish this with a more solid plan of running.

axle clean and press (1 clean)
100x9
190x5-push press
210x3-jerked
220x3-jerked
farmers medley with 200lb stone carry
x1 like 60ft carry then 60ft 200lbs farmers per hand carry, was easy


went to track
2 warm-up laps, stretched in between them
100m-12.8 pretty good

did some jump before lifting here a picture:

http://photos-a.ak.fbcdn.net/hphotos-ak-snc1/hs144.snc1/5333_1179973625987_1427576556_511320_4960912_n.jpg

axle clean and press (1clean)
105x5
175x2-strict pressed
195x3-pp
215x5-jerk
195x3-pp
farmers walk
110x200ft
200x50ft
250x40ft
310x90ft http://www.youtube.com/watch?v=xGwedNeWpuA
reverse band bench-all weight at top, and 100+ off bottem
225x5
295x3
295x8
atlas stone sim. loads
200x1
200x1
200x1-just real easy
backwards tire sled pulls
220 tire sled x 40 ft
220 tire sled x 40 ft
220 tire sled x 40 ft

going to try and rest this week if anything try and stick to lighter upper body and leg exercises that don't tax the back (leg press etc.)

close grip bench-no wrist support
45x10
135x5
185x4
225x2
235x2-good, not too hard.
squats
135x10-good form today =)
210x5
250x5-strong
300x1-just for fun this week is supposed to be light.
thruster 95x21>>21 pullups with leg swing
---------------left the gym went to the track----------------------

1 warm-up lap
100m-13 sec. - I am tired and did this for fun. since my friend and brother both did it.
400m 1:15 -jogged the whole thing, not to say I was tired as hell afterward
agility (like nfl) for 4 sets about

bodyweight: 205!!! gotta go for 3x bodyweight deadlift in near future.

went to park for an hour to practice dunk and shots, my standing vert was 32" and running was extremely good today, I hit 37" I beleve it was fun to "throw" the ball into the rim. I had videos but since I took the card out of the computer before dragging the icon into the trash all the videos were erased and I maid a ton! Thinking about to a real gym to make vids again since the park rim seem a tiny bit high anyway but i call it 10'.

A.M.
bench press
135x8>>135x8 rows
135x8>>135x8 rows
185x5
225x3
275x1-not hard, not overly easy
245x3
245x2-no stamina

then did this crossfit workout called "DT"
5 rounds of:
155x12 deadlift
155x9 hang clean
155x6 push jerk

got a time of 10:02

P.M.
2 laps warm-up
some stretching
100m-12.9
100m-13.??
100m-15.0 this was a practice of good form jog.

rest day
400m warm-up
100m 13.0?
hip on the outter front, like inside the hip bone hurt after ward prolly just over doing it.

A.M.
Warm-up
1 foot jumps on to bench x10 a foot
x25 decline situps
x25 decline situps
snatch
95x6
95x6
135x3
155x3
155x3
Snatch grip deficit deadlift
225x5
315x5
315x5
365x5
front squat
135x5
185x5
225x3-form started to get bad
sled walk-tire sled
65x160ft
65x400ft
65x400ft-backward

P.M.
did some light weight arm exercise with higher reps.

back squat
135x8
135x8>>1 foot bench jumps
225x5
275x2
305x3-belt
225x5
225x5
sled drag-tire sled
65lbx400ft
110x400 ft backwards

then some jumps

http://i141.photobucket.com/albums/r43/pimpson963/jumpingoutsidepicturecopy.jpg

tuesday:AM
axle curls
60x15
60x15
80x10
80x10
80x10
skull crushers
35x15
65x15
65x15
65x15
wrist roller
fwx5
bwx2
fwx2-broke it lol
seated/lying dubell curls
35'sx10
35'sx10
35'sx10
weight hang for time with 185 lbs on me, got to almost 15 seconds, grip was not a factor but like shoulders hurt in a bad way.

Tuesday:

PM crossfit hang cleans with 135, just conditiong.

Wednesday:
hang clean
135x8
185x3
215x3
225x5
225x8-straps, easy good for more
squats
135x8-fs, heels elevated
255x5-back
255x5
275x1-super easy, just checking my form.
then some rows

squats were great form and really easy today!

thursday: shoulders with single strict press up to 185

friday: did box jumps and squats and deadlift with squats going up to 300x7 and deadlift two singles with 500, the deadlifts felt uncomfortable.

monday: did running and push where I jogged a 400m and did 25 pushups immediatly after so i did a total of a mile and 100 push in just over 9 minutes.
then did axle jerks from the rack up to 210x9


tuesday:
squats
135x3-stiff>>did few jumps on to bench
135x8>> more jumps
225x5
275x3
315x1
350x1-not bad
225x5
225x5-front squat not too hard
135x10-wide
etc..
hang cleans
245x2
225x10
a lil tired, I am trying to loose weight right now I am prolly about 210 12-13 bodyfat and would like to be more like 8 or less bodyfat (percent).

why are you cutting weight?