LC:
7 mins @ 2x24kg; 6 rpm


Assisted OA Chins:
2x3 @ bw

Chins:
1x10 reps


Not bad but I could do better.   Didn't sleep much on my 24 yesterday and worked out in the yard trying to catch up on outside work.  It didn't help that it was 106 degrees today.  Really tried to focus on breathing the whole time.  It wasn't easy but it wasn't hard either.

LC:
7 mins @ 2x22kg; 6 rpm

Bulgarian Ring Dips:
2x7 @ BW

1.5 mile jog

Feeling much better but not 100%.  My stomach started cramping a little towards the last minute of the set.   Still feeling a little dehydrated and what not from the food poisoning but not bad.  Weight as of this set was 167 lbs.  No dieting but I am making smart choices.

Last night at the station...


EZ Curl:  30 reps @ 70 lbs
Press:  30 reps @ 70 lbs


Today...............


LC: 
6 mins @ 2x24kg; 6 rpm 


Uneven Chins:
2x3 @ bw


Chins:
1x10 @ bw

Left side is present day, about to be 29, doing GS and BW stuff.  The right is me one year ago, age 28, doing just general strength work.  Diet has cleaned up some but not totally and my stress level is much higher now than it was then.  Just felt like doing this for some personal motivation.

Think I caught something.  Worked a 24 yesterday and we ran all shift.  Got off this morning with a killer headache and general feeling of shit in my sinuses and throat.  Progressed to full body aches.  I hooked myself up with an IV of 500cc of lactated ringers to combat the general feeling of being dehydrated and my inability to swallow without pain.  Slept from approx 1000 to 1800 and while I feel better, I still feel like shit.

My stubborn need to do something led me to:

LC:

3 mins @ 2x24kg; 5 rpm  (was trying for 5 mins but my head was going to explode with pain)

5 mins of rest

Jump rope:

200 skips

Going back to bed now after taking some cold and flu OTC meds.  Tomorrow I am hoping for a mulligan on this LC set. 

Jerks:
5 mins @ 2x24kg; 6 rpm (7 rpm last min)

Cleans:
5 mins @ 2x24kg; 11 rpm

Ring Dips:
3x4 @ bw

Run 2 miles slow long pace

LC:
8 mins @ 2x22kg; 6 rpm

Chins:
2x10 @ bw + 20 lbs

Situps:
30 reps @ bw

The last 2 days' sessions-

6/8/12

Jerks:
5 mins @ 2x24kg; 6 rpm

Cleans:
5 mins @ 2x24kg; 11 rpm

Just trying to work on form.  Nice and easy.  I have Shetler's comp coming up in August so there will be a shift from this stuff to more LC in the next couple of weeks for prep.

Lower back was a little tight and had some slight muscle spasms in the lower back while in the rack during Jerks.



6/7/12Got home and did this....

LC: 
7.5 mins @ 2x24kg; 5 rpm 

Pushups:
2x10 @ bw+ 20 lbs

Stretch and done


Was going for 8 mins but my stomach rebelled and I had to rush through the last 5 reps or I would've shit myself. Tomorrow I am going to try and get a run in.

Cool Posters

LC:
6 mins @ 2x22kg; 6 rpm

Pushups:
2x8 @ bw + 20 lbs

LC felt good but I am just fucking worn out so I consider this set as just putting in the time.  Had a 36 hr shift followed by a 12 hr shift today that turned into more.  Got home late and jumped right into this.  Diet over the weekend and honestly the past week has been shit.  Weight up to 175 lbs right now and it is mostly from being  backed up and water retention.   Back to protein shakes and good foods as often as possible...maybe with some IF'ing involved out of necessity.