SATURDAY

1st Gimp Day

Strict Press
95x5. 95x5. 115x5. 115x5. 115x5
(used small box, sat on that...bar racked)
Then...

Strict Pullups
5 Sets of 7-10 Reps

Buy In:
General Warmup
Shoulder Mobility

WOD: Shoulder Press (Week 3 of Wendler, 5-3-1)
warmup
Used 165# as max (used 170 prior)
150# = 90%
5 x 115#   3 x 125#   2 x 145#***

WOD2: For Time
21 Ring Dips
Max Pullups
40 Double unders
15 Ring Dips
Max Pullups
30 Double Unders
9 Ring Dips
Max Pullups
20 Double Unders

Buy In:
Warmup , Stretch

WOD1: Overhead Press (Week 2 Wendler)
used 170# as 1RM for basis
115 x 3   125 x 3   135 x 2*

WOD2:
Thrusters  95#
Pullups
Set 1:  7 & 7  - Rest 1 Minute
Set 2: 5 & 5 - Rest 30 Seconds
Set 3: 3 & 3

Buy In: 
10 Min Incline Walk
Shoulder Dislocates with Bar
Overhead Squat stretch 0more so)

WOD: OHP / Push Press
OHP - wu > 95x 5   115 x 5   115 x 5   1115 x 5   (if on 4th or 5th, I PP to get rep)
Push Press -  125 x 5   135 x 5   145 x 5

Cash Out: 
Squats  > 75-100 Reps (sets of 10-25) (lost track of total)
Leg Raises   5 sets of 10 Reps, knees to Chest

Tuesday, January 11th

Buy In:
Treadmill Jog
Warmup Squats

WOD1: Squats
135 x 10 WU
185 x 5   205 x 5   225 x 3   235 x 1   135 x 10

WOD2: OHP
WU
95 x 8 reps x 3-4 Sets

WOD3:
Pushups x 10-15
Leg Raises 8-12

WOD4: 10 Min Treadmill, Sprint Stride

Thursday, December 17th

Buy-In:
3 Rounds of Cindy
Knees to Elbows - 2 Sets
15 Min of Basketball

WOD: Back Squat
135 x 8 155 x 8 - Warmups
185 x 5 185 x 5 205 x 5 225 x 3

WOD2: Overhead Press
45lb x 8-10R x 2 Sets - Warmups
95 x 5 95 x 5 105 x 5 115 x 5 45lb x 10 Reps - Finisher

WOD3: 3 Rounds - Supersets
DB Curls - Twist
Pullups - 5 reps
Upright Rows

WOD4: Bungees
3 Rounds - 3 Minute Rounds - 1 Minute Rest
1st Round= Shots 2nd / 3rd Round = Sprints

Cash-Out: NOTHING, I was DEAD

Last Week

One Day:
Squat 135 x 8 155 x 8 165 x 8 165 x 7
OHP - 45 x 12R x 2S
95 x 5R x 5S
Bungees - 3 x 2 Min Rounds

One Day:
Dead lifts

185 x 5 205 x 5 215 x 5 225 x 5 235 x 5

5 Rounds:
Pushups - xplode up to Dumbells - MR
+
MR Pullups

WU: 5 Min Bike
Good Mornings + Front Squats with just 45lb Bar - 3-4 Sets of 10R

WOD:
Front Squats
wu; 95lb x 15 Reps
135 x 8 155 x 6 165 x 3 ***Messed up grip on this from start
Rest 1 Minute after last set then... 135lb x 10 Reps

Overhead Press
45lb x 10 Reps x 3 Sets - Slow, lock out at top, hold for second
95lb x 5 Reps x 3 Sets

Core - 3 Rounds
-Leg Raises - w/ 15lb DB x 10 Reps
-25lb Plate - Standing Twists - 1 Minute

Notes: Stretched between each set of shoulders...by the end, shoulders felt good, a lot looser. Going to stretch tonight also, and try and keep them loosening up. Squats felt good. Only issue is the grip, and wrist with Front Squats (which i normally have). Have to get wrists a little more flexible for that motion.

PM WORKOUT:
TENNIS!!! =) - Had me covering nearly 3 courts on my side, so def got in a good session and broke a good sweat!

I'm 26 today...Time to start building on the 5x5

WOD

WU:
"Cindy" 3 Rounds (Light)
5 Pullups
10 Pushups
15 Squats

WOD:
Back Squat 5x5
185x5 185x 5 195x5 195x5 205x5

Overhead Press (No Movement in Lower Body)
95x5 95x5 105x5 115x4 115x3
***I failed on the 115lb x 5.

Notes: Knee is still sore, so didn't go crazy with the squats. Ratio for the day was good prior to workout, 50/30/20...On pace to do just over 4000 calories today. It's my birthday, so that's totally acceptable :-)

This is how the end of my day looked on FitDay =)

^ Pie Chart = Fat (51%) Protein (33%) Carb (17%)
Calories = 4,104 Carb=175.6 Fat= 226.8 Protein= 323.8
This is a PR in itself for me :-)