Monthly Archives: July 2011

fitness

Strength/Endurance Cycle, Week 5, BACK/LEGS

OOO.304 Base & Back
No Kip Pull Ups 15
Plyo Frog Squats 26
Wide Leg Close Grip Chin Ups 11
Chair Jump Squats 18
Spinning Chin Ups (Switch Grip) 17
Plyo Runners Lunge 23
V-Pull Ups (L) 17
Spinning Fighter Squats 23
Kippy Pulls 17
Jack-in-the-Box Knee Tucks 9
No Kip Pull Ups 12 neg
Plyo Frog Squats 23
Wide Leg Close Grip Chin Ups 9 neg
Chair Jump Squats 19
Spinning Chin Ups (Switch Grip) 16
Plyo Runners Lunge 13
V-Pull Ups ( R) 13
Spinning Fighter Squats 21
Kippy Pulls 12 neg
Jack-in-the-Box Knee Tucks 9

fitness

Strength/Endurance Cycle, Week 5, SHOULDERS/ARMS

OOO.112 & 104 Shldrs & Arms
Pike Press 17 FOB
Military Press 50/10
6 Direction Shoulder Fly 10/10
Pike Press 16 FOB
Military Press 50/8
6 Direction Shoulder Fly 10/10
Pike Press (Deep) 13
Shoulder Fly 35/10
Lean Over Fly 20/11
Pike Press 13
Shoulder Fly 35/10
Lean Over Fly 20/11
Deep Arnold Press 30/11
Upright Row Y Press (Lunge) 30/10
Side Throw Back on Bench 15/11 FULL
Deep Arnold Press 35/8
Upright Row Y Press (Lunge) 30/10
Side Throw Back on Bench 15/11 FULL
Sitting Bicep Curls 45/8
Forearm Curls 25/10
Lying Tricep Extensions 37.5/10
Sitting Bicep Curls 45/8
Forearm Curls 25/12
Lying Tricep Extensions 40/8
Incline Bicep Curls 40/8
Reverse Forearm Curls 20/11
Tricep Kickbacks 40/10
Incline Bicep Curls 40/8
Reverse Forearm Curls 20/11
Tricep Kickbacks 40/11
Bicep 21’s 30/770
Forearm Sandwich 15
Side‐Tri‐Rise 19 FULL
Bicep 21’s 30/773
Forearm Sandwich 15
Side‐Tri‐Rise 19 FULL
Crazy 8’s 20
Off The Butt Forearm 20/10
Hammer Curls 30/10
Tricep Throws (w/2 Dumbbells) 37.5/10
Crazy 8’s 20 FAILED!

fitness

Strength/Endurance Cycle, Week 5, CHEST/BACK

OOO.105 30-15 Upper Body
PUSH UPS 30
WIDE PULL UPS 15
PUSH UPS 30
WIDE PULL UPS 15
MILITARY PUSH UPS 24
CHIN UPS 15
MILITARY PUSH UPS 20
CHIN UPS 15
WIDE PUSH UPS 22
CLOSE GRIP PULL UPS 14
WIDE PUSH UPS 18
CLOSE GRIP PULL UPS 13
DIAMOND PUSH UPS 14
CHIN UPS 15
DIAMOND PUSH UPS 12
CHIN UPS 14
STAGGERED PUSH UPS – L 17
SWITCH GRIP PULL UPS 14
STAGGERED PUSH UPS – R 17
SWITCH GRIP PULL UPS 13
PUSH UPS TO CHATARANGA – P 12
SWITCHED HANDS PULL UPS – RF 10
PUSH UPS TO CHATARANGA – C 12
SWITCHED HANDS PULL UPS – LF 10

fitness

Strength/Endurance Cycle, Week 4, BACK/LEGS

OOO.304 Base & Back
No Kip Pull Ups 15(1)
Plyo Frog Squats 25
Wide Leg Close Grip Chin Ups 10
Chair Jump Squats 17
Spinning Chin Ups (Switch Grip) 16
Plyo Runners Lunge 22
V-Pull Ups (L) 16
Spinning Fighter Squats 22
Kippy Pulls 16
Jack-in-the-Box Knee Tucks 8
No Kip Pull Ups 11 neg
Plyo Frog Squats 22
Wide Leg Close Grip Chin Ups 8 neg
Chair Jump Squats 18
Spinning Chin Ups (Switch Grip) 16
Plyo Runners Lunge 12
V-Pull Ups ( R) 16
Spinning Fighter Squats 20
Kippy Pulls 11 neg
Jack-in-the-Box Knee Tucks 8

fitness

Strength/Endurance Cycle, Week 4, SHOULDERS/ARMS

OOO.112 & 104 Shldrs & Arms
Pike Press 15 FOB
Military Press 50/8
6 Direction Shoulder Fly 10/10
Pike Press 15 FOB
Military Press 50/9
6 Direction Shoulder Fly 10/10
Pike Press (Deep) 12
Shoulder Fly 35/10
Lean Over Fly 20/10
Pike Press 12
Shoulder Fly 35/10
Lean Over Fly 20/10
Deep Arnold Press 30/10
Upright Row Y Press (Lunge) 25/10
Side Throw Back on Bench 15/10 FULL
Deep Arnold Press 30/10
Upright Row Y Press (Lunge) 25/10
Side Throw Back on Bench 15/10 FULL
Sitting Bicep Curls 40/10
Forearm Curls 22.5/13
Lying Tricep Extensions 35/10
Sitting Bicep Curls 45/8
Forearm Curls 25/10
Lying Tricep Extensions 37.5/10
Incline Bicep Curls 40/7
Reverse Forearm Curls 20/10
Tricep Kickbacks 40/9
Incline Bicep Curls 40/5
Reverse Forearm Curls 20/10
Tricep Kickbacks 40/10
Bicep 21’s 25/777
Forearm Sandwich 15
Side‐Tri‐Rise 18 FULL
Bicep 21’s 25/777
Forearm Sandwich 15
Side‐Tri‐Rise 18 FULL
Crazy 8’s 17.5
Off The Butt Forearm 17.5/10
Hammer Curls 25/10
Tricep Throws (w/2 Dumbbells) 37.5/9
Crazy 8’s 17.5

fitness

Strength/Endurance Cycle, Week 4, CHEST/BACK

OOO.105 30-15 Upper Body
PUSH UPS 30
WIDE PULL UPS 15
PUSH UPS 30
WIDE PULL UPS 15
MILITARY PUSH UPS 23
CHIN UPS 15
MILITARY PUSH UPS 19
CHIN UPS 14
WIDE PUSH UPS 21
CLOSE GRIP PULL UPS 13
WIDE PUSH UPS 17
CLOSE GRIP PULL UPS 12
DIAMOND PUSH UPS 13
CHIN UPS 14
DIAMOND PUSH UPS 11
CHIN UPS 13
STAGGERED PUSH UPS – L 16
SWITCH GRIP PULL UPS 13
STAGGERED PUSH UPS – R 16
SWITCH GRIP PULL UPS 12
PUSH UPS TO CHATARANGA – P 11
SWITCHED HANDS PULL UPS – RF 9
PUSH UPS TO CHATARANGA – C 11
SWITCHED HANDS PULL UPS – LF 9

internals

half regret

if you were to do it all again, what would be different:
i would have done it all again but with fists and rage and sensibility
i would’ve done it right and made no wrong turns: i would’ve been unstoppable.
i would’ve been a cop, a detective, a us marshal, a professor, a poet.
i would’ve died protecting a judge, died stopping a robbery, disabled because i tripped down a flight of stairs in the projects.
i would’ve died clutching a bottle, would’ve spent many nights alone staring out into empty streets long abandoned by youth.
i would be here all over again, but with nothing.
so no. i wouldn’t do it all over again. i would leave it just as it is. with their hugs and shrill laughter and her gentle touch. i’d leave it just like this despite everything i could’ve been.