FASTED AM
20min hike and chores


STRENGTH
531 CYCLE 6
Wave 1
Session 3

PEC DECK
pre-x
60 (15,15)

BENCH
45 (10)
135 (5)
155 (5)
175 (5)

DECLINE BENCH
115 (10,10,10,10,10)

CABLE PUSHDOWN
70 (12,11)

NECK HARNESS
32.5 (25,25,25,25)


CONDITIONING
off


EXTRA
nothing


FM
chinup x0
pushup x0


RECOVERY
food
meal 1 coffee, cottage cheese
meal 2 chicken/beef meatball, rice
meal 3 chicken and rice
meal 4 missed--worked late
meal 5 shrimp, chicken/beef meatball, berries and greens, corn on the cob, bread
meal 6 whey and water

sleep
6hrs

FASTED AM
45min hike and barn chores


STRENGTH
off


CONDITIONING
off


EXTRA
nothing


FM
chinup x0
pushup x0

RECOVERY
food
meal 1 missed--late for work
meal 2 chicken and rice
meal 3 chicken and rice
meal 4 missed--work late
meal 5 salmon, corn on cob, greens, peas
2 shots whisky
meal 6 whey and water

sleep
5hrs

REFEED

Went to memorial service in evening.

FASTED AM
skipped--lightning storm


STRENGTH
531 CYCLE 6
Wave 1
Session 2

DEADLIFT
135 (5)
185 (3)
225 (5)
255 (5)
290 (10)

1-ARM TBAR ROW
50 (15,12)

PULLDOWN
120 (10,10,10,10)


CONDITIONING
Greyskull #3 50lb Sandbag Shoulder & Squat x50
6:24


EXTRA
nothing


FM
chinup x0
pushup x0

RECOVERY
food
(refeed)
3 maple cookies
6 maple covered almonds
coffee
chips
double quarter pounder
fries
3 cokes
5 maple sugar leaves
3 candies
fish & chips
coleslaw
ice cream

sleep
7hrs

INTESTINAL DIFFICULTIES

Seem to have a bit of food poisoning or something. Had to leave work early.

FASTED AM
20min hike and barn chores


STRENGTH
531 CYCLE 6
Wave 1
Session 1

DB LAT FLY
pre-x
25 (15,15)

PRESS
45 (10)
100 (5)
110 (5)
120 (10)

DB PRESS
35 (10,10,10,10,10)
1 set Arnold Press, 1 set 1-arm

REAR DB LAT FLY
25 (15,15)

MACHINE CURL
50 (12,11)

NECK HARNESS
32.5 (25,25,25,25)



CONDITIONING
off


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food
meal 1 oatmeal & 3 eggs
meal 2 chicken and rice
meal 3 skipped--not feeling well
meal 4 skipped--not feeling well
meal 5 few crackers and peanut butter
meal 6 chicken and rice

sleep
10hrs!

TWINS!

Went to visit friends in the hospital who just had twins.

FASTED AM
20min light chores


STRENGTH
off


CONDITIONING
off


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food
meal 1 skipped--slept in
meal 2 oatmeal & 3 eggs
meal 3 chicken and rice
meal 4 missed--on the road
meal 5 2 chicken fajitas (chicken and grilled vegetables)
meal 6 missed--fell asleep on couch

sleep
4 hours only--up late working

MIRRORS

FASTED AM
1hr hike and barn chores


STRENGTH
531 CYCLE 5
Recovery Week
Session 4

SQUAT
45 (5,5)
80 (10)
120 (5)
150 (5)
185 (5)

LEG PRESS
160 (10,10,10,10,10)

LEG EXTENSION
40 (17,18,21,30)

LEG CURL
25 (12,12)



CONDITIONING
not scheduled


EXTRA
30min swim at cabin


FM
chinup x3
pushup x0


RECOVERY
food:
meal 1 skipped--slept in
meal 2 3 eggs, 2p toast
meal 3 chicken, rice, watermelon
meal 4 shake with whey and oatmeal
meal 5 (dinner out w/ friends, lakeside patio) salmon, rice, veggies, coffee, 1 beer
meal 6 whey and water

sleep:
7hrs, interrupted twice

FASTED AM
20min light chores


STRENGTH
off


CONDITIONING
not scheduled


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food:
meal 1 oatmeal, 3 scrambled eggs, coffee
meal 2 chicken & rice
meal 3 chicken & pasta
meal 4 skipped-worked late
meal 5 perch, greens, potato, corn
meal 6 water and whey

sleep:
7hrs, interrupted twice

HAPPY CANADA DAY

FASTED AM
20min hiking & barn chores


STRENGTH
rest day


CONDITIONING
not scheduled


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food:
meal 1 oatmeal, yogurt, cottage cheese, 2 strawberries, coffee
meal 2 hamburger patty & rice
meal 3 hamburger patty & rice
meal 4 skipped-worked late
meal 5 steak, brussell sprouts, corn on cob
meal 6 water and whey

sleep:
7hrs, interrupted once