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Had a tremendous warmup today that took around 12 minutes to complete. Felt wired, not tired afterwards LOL.

Warmups:

Stair Climber - 5 minutes, level 7

Hyper/Gluteham Combo - 20 lbs x 12 reps
Pullups - BW x 8 reps
Closegrip Pushups - 15 reps
Leg Raise - 15 reps

* Rested 30 seconds between exercises, 60 seconds after last exercise, repeated circuit.

Sunday

Military Press

Wave 1

165 x 5
175 x 5
185 x 5-AMAP

Standing OHP - 165 x 5, 175 x 5, 185 x 6
- First time in a few years with these. Strict as can be.

Dips - BW x 20, 15, 15
- 90 seconds timed between sets. Goal was 50 reps.

Pulldowns - 210 x 10, 10, 10, 10
- 2 minutes timed.

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Nice workout,thats alot of dipsman!!,cool looking warmups too.

Hell yeah considering I'm sitting at 235 lbs LOL! As far as the warmups go, I'm gonna try some gluteham's instead of the hypers to bring up my hammies.

Also, although I'm lifting only 3 days per week, I'll probably still be doing some extra workouts quite a few times each week. Easy stuff like banded pressdowns, shoulder iso's, sled dragging, and ABS.

Your the same weight as me

Cool beans. I've been slacking off bigtime for cardio over the past few weeks. Tomorrow starts my walking.

On a side note, I had to change my journal name a bit.

I like the new title, sir

Ah to be a mod and abuse my powers!!! Some day!!

How bout "The Journal Formerly Known As"?

Good suggestion as always E.

Today I was able to knock out 45 minutes of cardio. Somewhere in that time, I also went to my hill and did a few sprints both forwards and backwards.

Also, I picked up some more chalk on my way to work. I also bought a very nice abs wheel as everyone at IA's got me interested.