2009

[jiritt0]

weighed in at 232 preworkout the other day.. wed or thurs i think..


feelin very strong n lean tho! haha




been rolling reduction for this week, and a ton of yerba mate tea. if I dont get a job once im done at temple (the 29th) i may add in ephedrine HCL since it'll be hard for me to get weights in, i'll prolly be doing alot of conditioning though and bodyweight stuff.

uh, i also finished up a first bottle of intrabolic -- got 2 more -- stuff is weak compared to PW... i'm not even impressed.




just got good n nice off 4 rips of my favorite hobby, than i went out to the patio with a 12lb med ball, 15 lb straight bar, the perfect pushup, and my girlfriends yoga mat.... cant recall what I did, but I know the whole time i was real hungry and thirsty, lol. had a nice sweat going and hopefully got a little bit of sun..was out there for like 45min maybe. post shake was nice, but now its time for asian style sesame pork n beans! wooha

[jiritt0]

didnt feel good yesterday, so my workout was sub par. didnt do any warmup, just went to weights for as long as I could. I felt much better afterward, which i figured would be the case. drank way too much soda and a few beers on sunday at my bros for fathers day, felt bloated and funky in my stomach until burning it off in the gym


weights:

DB jerk : 4x45,40+30,40+30,40+30,30,25

bench press throws: 8x135
ab slams- 8 w/6kg ball
45 second rest per 4 cycles

snatch deads - 10x95
shovel deads - 5 a side with 45 pd plate on the shovel end
DB rows - 10 a arm with 65
45 sec rest, 3x thro

front squats - 10x145
walking lunges - 8 each leg
45 second rest/3 x thro

eccentric chinups - 10, 5 seconds to lower
power steps - 10 a side
1 arm BB shrugs, 95pds
45 second rest, 3x thro

50 crunches
10 dives
3x thro, 45 second rest

[jiritt0]

warmed up for like 30 mins


weights:

dead bar snatches: 3x 45, 95,105,115,125,135,95,45

oblique throws - 6kg med ball, 5 reps a side
single leg vertical jumps - 5 reps a leg
4 sets, (maybe 5? lost count) - 45 second rest

pullups - 5, 10, 10, 10, 5
back squats - 5x135,10x185,205,225,5x135
45 second rest per set

DB neutral shoulder press - 10x30,40,40
static pushups - held at 1/2 point - 40 seconds (very difficult!)
45 second rest per 3 sets

good mornings, 10 with 95pds
russian twists, 6kg med ball, 25 reps a side
45 second rest, 3x through

[jiritt0]

warmed up for like 45minutes, wasnt feel that great, think it was cause i took some sizeon preworkout, and that shit is violent on the stomach!


weights:

DB swings: 6 reps an arm, 40-50-60

situps throws: 6 with 6kg med ball
overhead throws: 6 with 6kg med ball
3x, 45 second rest

underhand bent over barbell rows: 10x135,135,145
glute ham bridge: 40 seconds
45 sec rest per

arnold press: 10x30,20,25
upright snatch barbell rows: 10x75
45 sec rest per

chinups: 10
DB shrugs: 10x50,75,75
45 sec rest per

lunge squats: 6 a leg x 115
dips: 10, 12, 15
45 sec rest per

neck complexes: 30 seconds all 4 ways
situps: 20
45 sec rest per , 3x

120 crunches: set of 50,40,30

[jiritt0]

real good warm up -- did alot of stuff, was very stretched out + sweating like no other


weights:

hang cleans: 4x 45, 95, 145, 155, 165, 175, 145, 45

single leg broad jumps: 5 a leg
clap pushups: 5
30 second rest, 3x thro

DB straight leg deads: 10x 50pd an arm
wide grip incline bar bench with towels: 10x145
30 second rest, 4x thro

olympic/snatch squat: 10x45,75,85,95
DB flies: 10x30 each set
30 second rest, 4x thro

pullups: 5 (alternating between wide and shoulder grips)
situips: 10
6 sets, 30 second rest at 1/2 point

wide pushups: 15
back extensions: 10
sprinter crunches: 10 a leg
30 second rest, 3x thro


4 sets of 25 each side, russian twists, with 6kg med ball, about 30 second rest per set

drank my post shake and started my TA on their test -- than i did 10 sets of 10 calf raises with 500pds, and 10 second rest per

[bull.dogz]

Holy moly! That's a heck of a workout.

[jiritt0]

I've been spending about 2-3hr working out since graduation in mid may. I feel like I am def. in the best shape I have ever been in in terms of strength, power, flexibility, and possibly speed/agility (i haven't been doing SA training much since my internship last fall though)


In the works of setting up a job interview at a sports facility outside philly -- hope to know alot more next week!

[HotRod]

I've been spending about 2-3hr working out since graduation in mid may. I feel like I am def. in the best shape I have ever been in in terms of strength, power, flexibility, and possibly speed/agility (i haven't been doing SA training much since my internship last fall though)


In the works of setting up a job interview at a sports facility outside philly -- hope to know alot more next week!

Good luck on th interview!

[jiritt0]

yup. thanks man. should be a breeze after being best man in my boys wedding (tomorrow actually)..thats been a lot of work, interviewing to be a trainer coach = fun, dressing up and being formal = not so much

[jiritt0]

last nights wrokout: a weak one, no warmup, i was pretty hung over during the morning, but started to get with it by the time i headed to work around noon.. so ip ut in some time with the weights between my final 2 classes ever at temple!

jumped rope for like 5minutes as a warmup

barbell bench: 10 reps x 175, 175, 155, 135, rest are on a smith machine - 135 for 6 more sets ---- every set only had 10 seconds rest between the next... very brutal !!!

deadlifts, same thing 10 sets of 10 with 10 second rest --- first two sets at 135, than 95 there out

5minutes of jump rope

10 pushups
5 step ups a leg with 95 pds
10 sets, 10 second rest per set (if that, I basically went back and forth )

10 crunches, first 2 sets with a 25 pd plate, rest with BW
10 situps
10 sets, 10 second rest per

5 minutes jump rope, than i started my last TA ever while drinking my post shake, and then jumped rope for like 10-15minutes more, and did about 5-8 sets of barbell bench with 135 for 15 reps -- using varying feet positions (6inches, V ups, extended on a med ball, holding a med ball 3 feet above bench,..)


was a moderately easy workout, but the whol e10 sets of 10 with 10 second rest is very difficult... the pump is pretty nuts

[jiritt0]

sent some more job inquiry emails out -- a cross fit location and another PT place..


also got 2 blue gene boxes and PW for free today from the UPCpromo; that is friggin awesome!

[jiritt0]

did a weird workout: warmed up for like 25min or so

than I hit 10 sets of 10 with rows: did first 2 sets at 135 and the rest at 95 -- variated between wide grip, close grip, u nderhand grip, and some T bars too -- aimed for 10 seconds rest, but about 1/2-3/4 that slowlyt got slightly longer

10 sets of 10 squats - same thing with rest periods -- first 2 sets were at 135, rest out were 95 -- alternated between front & back squats each set


10 sets of 10 DB shoulder press -- first 2 sets with 35s, rest out with 25's, same thing with rest periods


may be the last time i get a weight workout in for a good while.... was the last time I might be at Temple campus - was pretty bittersweet, last workout, last trip to my office, turned my keys in and everything!

headed to the beach tomorrow night through monday night, should be nice.

[jiritt0]

I'm gonna hit up the weight lifting hall of fame! it's right by my parents house, York PA, duno why I never went before, drive by it a good bit, but never put it together!haha

[bull.dogz]

I'm gonna hit up the weight lifting hall of fame! it's right by my parents house, York PA, duno why I never went before, drive by it a good bit, but never put it together!haha

How cool!

[jiritt0]

just did an informal interview at a local sport training facility -- going ot arrange a more formal one where I get to showcase my coaching skills for the owner and director than talk money/benefits etc. once they realize I am



believe I am going to check out the USA weight lifting hall of fame this saturday too while I'm home!