Zebano's Training Journal

[zebano]

I weighed myself this morning since I had another bad day yesterday (Wild Wings + chips man I love salt =( ) and thankfully I'm maintaining weight, I gotta get a fat caliper.

Good news (non health): buddy's neighbor scored free 9 yr old kitchen cabinets that he is passing on to me!

I played Basketball yesterday for 1.5 hours. We only had 9 so we had a sub the whole time which was awesome. I ran like crazy and took a few points on the bench to recover. My legs are so tired that I'm taking today off entirely. The only downside is I took 3 or 4 shots when playing at such an intensity.

All right today everything is healthy!
Today I am eating healthy
Tomorrow, I will feel better because I ate healthy today.

 

[zebano]

My self-psychology didn't really work. I ate well the first 10 hours of Saturday but after dinner I had some ice cream.

5/16-17 Two off days other than gardening/chasing my kids. I can't remember the last time I did so little on consecutive days =)

5/18 1.5 hours of tennis and I just didn't have it. My timing was atrocious. I lost to player C 0-6; 1-6; As a side note my legs were great. I was chasing everything down, I just hit tons of unforced errors. I also broke my first set of strings this year.

5/19
Bicycled to work
20 minutes, 7 miles = 21 MPH on a Moutain bike!! oh yeah, to work is mostly downhill.

Lifting
Squats
1x5x135 - warmup
5x5x205 - I should have warmup up a little more. Once I got going these were ok, but the first couple of sets were terrible.

Bench Press
4x5x115
1x3x120 I tried to add some weight and failed massively.

Rows - major reset after failure last time.
5x5x95

Pull ups
3

I spent 30 minutes yesterday getting food ready for today and man I think I have a great day of food ahead. The most important finding is that you can cook large quantities of steel cut oats ahead of time and reheat them in the microwave and they still taste better than the normal oatmeals.

Swam 20 minutes / 1000m over lunch
150 free
150 breast
300 kick
4x 50m sprints - 2 free (39, 45 seconds), 2 breast (time unknown) pulse < 120 before starting the next one
150 back
50 FLY!!! - I grabbed a pull buoy and decided to give it a go. That's wicked hard. I rather doubt my technique was any good.

Bicycled home 7 miles, 28 minutes mostly uphill.

It was my daughters birthday yesterday so we took her out to Happy Joe's (pizza, ice cream + arcade games) so needless to say the calorie counting was busted.

5/20
1.5 hours of basketball today

 

[zebano]

Wow, I've been gone from ATH&F a long time.

From the 2k9 goals thread:
Hmmm my health slipped at the end of 2008 so I'm back up to 190 pounds and weaker than I was at Thanksgiving (but stronger than at the start of the year). No excuses, it was my fault but my goals are to get stronger, look better and improve my skills.

1. 30 min Cardio 4 days / week (can miss 2 weeks this year) : I have a bad knee so I swim most of the time
2. Restart Stronglifts 5x5 with goals of
Squat 300 lbs (2k8 max 225)
Deadlift 300 lbs (2k8 max 245)
Bench 175 (2k8 max 135 )
OH press (2k8 max 115)
Rows (2k8 max 135)
3. Tennis: Win a 3.5 tournament or play well enough in tournaments that I get bumped to 4.0 at the end of the year.
4. Swimming: 1600m consecutive freestyle only (I usually swim 50 free/50back/50breast repeat which is much easier than just free).
5. Eat well and reduce BF% each month (aka lose fat and increase LBM). I don't know my BF% right now so my first step is to figure that out.
6. Running: Run a 5k in under 20 minutes. My personal best is 20:04 but this all depends on whether my knee is in good enough shape to train.

My general plan is
Mornings: Cardio MTThF just swimming for now.
Lift after work MWF

Basketball as the guys at work want to: currently 2x/week over lunch
Work meals packed and ready to go the night before.



Today I logged onto fitday for the first time since 3/31/2008. I packed my lunch last night and I really hope that will help me get my eating habits in order.

Monday: Swim 20 min
Light Lifting - first time since before xmas =(
Squats: 1x5x135, 4x5x155 and my form was slipping. Ugg I'm going to do 1x5x135 next time and focus on getting my form perfect.
OH Press - all bars were in use so I used 2 30 lb dumbells for 3x10. Clearly this was too easy.
Deadlift 1x5x135, 1x5x155

Tuesday: I felt terrible. I went in and swam slowly for 20 minutes.

Wednesday: I still felt sore. Going up and down stairs was painful (my thighs are killing me) but I played 2 hours of high intensity basketball.
Delayed lifting due to fatigue.

Thursday (today)
I felt much better this morning. The top of my thighs are still sore, but nothing like the last two days.
Morning swim: 20 minutes. Slow including some extra slow freestyle where I focus on form. For some reason I feel like I have slight panic / trouble breathing when freestyling which I don't have with back/breaststrokes.

Lifting after work today.

 

[DomS]

It must be nice to see how much you have progressed since the start of this though

 

[conorvansmack]

Originally posted by: zebano
Thursday (today)
I felt much better this morning. The top of my thighs are still sore, but nothing like the last two days.
Morning swim: 20 minutes. Slow including some extra slow freestyle where I focus on form. For some reason I feel like I have slight panic / trouble breathing when freestyling which I don't have with back/breaststrokes.

A drill that might help you relax when doing freestyle is finger-drag. During the recovery of your stroke, drag 1 or 2 fingers across the water. This will give you a longer glide with the other arm and you'll have more time to get your breathing technique down. You can also just take a longer glide/recovery. If you can, try to keep half a lens, or an entire one, underwater when breathing. Once you're comfortable, you'll find that it's not necessary to turn your head very far to the side to breathe.

 

[zebano]

Originally posted by: conorvansmack
It must be nice to see how much you have progressed since the start of this though

Yeah, I wish I hadn't stagnated quite so much the past 6 months but looking back to Jan is excellent.. What really motivates me the best are pictures from 2005 where I'm 235 with a big gut (I still have it, it's just not quite so big now).

Originally posted by: conorvansmack
A drill that might help you relax when doing freestyle is finger-drag. During the recovery of your stroke, drag 1 or 2 fingers across the water. This will give you a longer glide with the other arm and you'll have more time to get your breathing technique down. You can also just take a longer glide/recovery. If you can, try to keep half a lens, or an entire one, underwater when breathing. Once you're comfortable, you'll find that it's not necessary to turn your head very far to the side to breathe.

Thanks, swimming tips are always appreciated. I swam competitively in grade school, but freestyle just hasn't come back to me the way the other strokes have (I won't mention fly since I was never any good at that). My current self-diagnosis was that I'm going a little too hard (since I'm swimming for endurance), especially with my kicking. This causes me to need to breathe deeper which is harder to do when turning my head. The other thing it does is make me tense up a little making my strokes less efficient and me less buoyant. I'll try your drill out tomorrow morning.

 

[conorvansmack]

No problem, I actually miss coaching a little. It sounds like you're aware of part of the problem: relaxing. As far as your kick, it might help you to lower the rate of it a bit. I've never really counted the beats of my kick, but a typical distance kick is around 4 beats per pair of arm strokes.

The faster you go, the larger a "wave" forms in front of you. The water dips down lower as it passes your mouth, making it a little easier to breathe. Think of breathing in your armpit, but just don't look back towards it.

 

[zebano]

I've rather given up on the swimming for now since I was overdoing things. Thanks to those of you who replied in my other thread about doing stronglifts at the same time as other sports and soreness. I was traveling last week and didn't get a chance to lift but I did run 3x.

I've signed up to run Freezefest, a local 5K at the end of the month. If there's no ice I'll run fast but otherwise I'm just shooting for nice easy 8 minute miles to get back into competitive running.

Goal tracking summary:
I've decided to restate my goals

1. 30 min Cardio 4 days / week (can miss 2 weeks this year)
Status
If you count my basketball playing (I do) I've not missed a week.
removing goal since it's redundant with #6 and the point of the goal was weightloss (#5).

2. Restart Stronglifts 5x5 with goals of
Squat 300 lbs (2k8 max 225)
Deadlift 300 lbs (2k8 max 245)
Bench 175 (2k8 max 135 )
OH press (2k8 max 115)
Rows (2k8 max 135)

status
Sqat - I missed all last week due to travel but squatted 5x5x185 Tuesday, aiming for 5x5x205 today.
deadlifted 5x5x225 two Friday's ago.
benched 5x5x115 Tuesday
Press- Two Fridays ago I did 5x5x95 (this is easily the hardest lift I do... wierd)
Rows - did 5x5x100 Tuesday

Most of this I don't really care too much about, but I want a good base of strength before I start adding workouts for power. I'm restating this to...
Continue stronglifts until I reach:
Squat 1.5x bodyweight (5x5)
Bench 1x bodyweight (5x5)
current bodyweight = 185lbs.


Then work toward 1x5x305 squat because a 3 plate squat is just sweet.

3. Tennis: Win a 3.5 tournament or play well enough in tournaments that I get bumped to 4.0 at the end of the year.
status no tennis until spring.

4. Swimming: 1600m consecutive freestyle only (I usually swim 50 free/50back/50breast repeat which is much easier than just free).
status
I've more or less relegated this to a secondary goal since I felt like I was overtraining when I was swimming on top of lifting and basketball.

5. Eat well and reduce BF% each month (aka lose fat and increase LBM). I don't know my BF% right now so my first step is to figure that out.
status
I haven't started on this.. but I've taken to keeping cashews, celery and peanut butter at my desk instead of other snacks.

6. Running: Run a 5k in under 20 minutes. My personal best is 20:04 but this all depends on whether my knee is in good enough shape to train.
status
Run 4x this month and running a 5k on 2/28.

 

[zebano]

I forgot to increase my bench (115 still) yesterday which is disappointing, but I'm back in two plate squat territory (5x5x225 exactly) with good form! I forgot the swimsuit so I used the elliptical for a change of pace doing 30 sec. sprint/1 min jog intervals for a measly 10 minutes before jogging on the track.

 

[zebano]

I've done a lot of running the past week and haven't lifted at all =(. So I'm going to do some lifting today, take tomorrow off, run lightly on Friday and run my first 5k of the year on Saturday! It will be a good baseline for how much speed work I need to do.

Running: easily jogging 5ks at unknown speed (guesstimate of 8:30 miles), first test is this weekend
Lifts:
Bench: 5x5x115
OH Press: 5x5x90
DL: 5x5x225
Squat: 5x5x225
Rows 5x5x110
Pullups: 3,1,1

Lent: Giving up pop, candy & chips. I've done these at different times, and this is a good excuse to improve my diet permanently. I had 3 beers yesterday and they are liquidizing my digestive system today. ugg.

 

[zebano]

The lent diet modifications are still going well, but I sat down with the wife and drank a bottle of wine last night (the night was great but the calories weren't).

I ran my first 5k of the year and ran 8:27 miles (25:40 overall time) which is rather disappointing but on the bright side other than a cramp in my left calf I never felt like quitting so I know I had the endurance to do. I may have to revise my EOY goal, but I'll be happy as long as every race is faster than the one before it.

I started back lifting today and man did I have trouble getting those weights going. Lifting after work always feels much better than before work, but it's just not convenient.
squat : 3x5x195; 1x5x215; 1x5x235
OH Press: 4x15x65 ( I was curious about high rep sets but man was this easy) ; 2x5x85 (these are so much harder it's ridiculous)
DL: 1x5x235

15 minutes on an eliptical machine keeping the HR at 150.

Basketball over lunch.

I think it's time to start on the speed workouts so Wednesday I'm going to hit the track and run 6x400 before my lifting.

QUESTION:
This forum seems to mainly be body builders, but for those of you into sports (especially sports with high emphasis on speed/agility with lots of stop and go i.e. tennis/basketball) how do you split up your training between strength, cardio, speed and agility?

 

[brikis98]

Originally posted by: zebano
QUESTION:
This forum seems to mainly be body builders, but for those of you into sports (especially sports with high emphasis on speed/agility with lots of stop and go i.e. tennis/basketball) how do you split up your training between strength, cardio, speed and agility?

Heh, I'm of the opposite impression - very few people on this forum are into bodybuilding...

Anyways, the most effective tool I've found for improving sports performance is Crossfit, which combines strength training, olympic training (power), gymnastics, running, climbing, etc. It's used by military, police, firefighters, MMA fighters, etc to develop "general physical preparedness" (GPP) by increasing performance in "each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy." Workouts are different every single day, use exclusively functional movements and are very very intense.

I used to do the standard 3 strength training days per week with cardio on the off days, but I cannot emphasize enough how different - and how much more effective - CF's approach is. By combining elements of strength, speed, agility, power, etc into incredibly intense workouts CF is able to improve performance in all of those areas far better than if you were to work each one alone. Of course, there are "max effort" days mixed in as well, where you might max out your deadlift, or your 400m time, which further pushes your ability to perform across all metabolic pathways and fitness domains.

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: zebano
QUESTION:
This forum seems to mainly be body builders, but for those of you into sports (especially sports with high emphasis on speed/agility with lots of stop and go i.e. tennis/basketball) how do you split up your training between strength, cardio, speed and agility?

Heh, I'm of the opposite impression - very few people on this forum are into bodybuilding...

Anyways, the most effective tool I've found for improving sports performance is Crossfit, which combines strength training, olympic training (power), gymnastics, running, climbing, etc. It's used by military, police, firefighters, MMA fighters, etc to develop "general physical preparedness" (GPP) by increasing performance in "each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy." Workouts are different every single day, use exclusively functional movements and are very very intense.

I used to do the standard 3 strength training days per week with cardio on the off days, but I cannot emphasize enough how different - and how much more effective - CF's approach is. By combining elements of strength, speed, agility, power, etc into incredibly intense workouts CF is able to improve performance in all of those areas far better than if you were to work each one alone. Of course, there are "max effort" days mixed in as well, where you might max out your deadlift, or your 400m time, which further pushes your ability to perform across all metabolic pathways and fitness domains.

Although I think Crossfit is a good program for people to get a solid base with, it focuses a great deal on endurance. I know different sports require different levels of intensity/speed/endurance so I just wanted to throw this tidbit in. If I were training for sprinting, I would still probably incorporate 2 Crossfit workouts a week, but would definitely not have it be my main routine. It's good for that crosstraining and some explosiveness, but it just doesn't built the quick, fast twitch muscles as much as is needed in sprinting. That's just an example and like I said, it really depends on the sport.

 

[brikis98]

Originally posted by: SociallyChallenged
Although I think Crossfit is a good program for people to get a solid base with, it focuses a great deal on endurance. I know different sports require different levels of intensity/speed/endurance so I just wanted to throw this tidbit in. If I were training for sprinting, I would still probably incorporate 2 Crossfit workouts a week, but would definitely not have it be my main routine. It's good for that crosstraining and some explosiveness, but it just doesn't built the quick, fast twitch muscles as much as is needed in sprinting. That's just an example and like I said, it really depends on the sport.

Well, CF itself is for general physical preparedness and not sport specific training. If you're just trying to become more physically fit and want to improve your performance in just about any athletic endevour, the CF workouts on the mainsite will be more than enough. However, if you are training for one sport/activity in particular, the typical approach is to devote extra time to that activity on top of the normal CF workouts. For example, there is Crossfit Endurance, which adds training specific to endurance athletes on top of the normal CF WoD. Performance Menu is primarily tailored towards olympic lifting but includes a large number of CF metcon style workouts. Crossfit Strength Bias, as the name implies, emphasizes max-effort CF workouts to try to maximize strength.

In short, CF is a great baseline and sufficient for the average person. IMO, it's a far better approach to overall fitness than doing strength & cardio as separate elements like most people do. And when it comes to specializing, it's easy to tweak CF to allow for sport specific training. The easiest approach is to just do a short CF workout first and then your sport specific training after, but many other options are available too. For example, if sprinting is your thing, you could emphasize the olympic lifts in CF (perhaps using the CF Strength bias approach) and mix in sprint training at the beginning or end of your workouts.

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: SociallyChallenged
Although I think Crossfit is a good program for people to get a solid base with, it focuses a great deal on endurance. I know different sports require different levels of intensity/speed/endurance so I just wanted to throw this tidbit in. If I were training for sprinting, I would still probably incorporate 2 Crossfit workouts a week, but would definitely not have it be my main routine. It's good for that crosstraining and some explosiveness, but it just doesn't built the quick, fast twitch muscles as much as is needed in sprinting. That's just an example and like I said, it really depends on the sport.

Well, CF itself is for general physical preparedness and not sport specific training. If you're just trying to become more physically fit and want to improve your performance in just about any athletic endevour, the CF workouts on the mainsite will be more than enough. However, if you are training for one sport/activity in particular, the typical approach is to devote extra time to that activity on top of the normal CF workouts. For example, there is Crossfit Endurance, which adds training specific to endurance athletes on top of the normal CF WoD. Performance Menu is primarily tailored towards olympic lifting but includes a large number of CF metcon style workouts. Crossfit Strength Bias, as the name implies, emphasizes max-effort CF workouts to try to maximize strength.

In short, CF is a great baseline and sufficient for the average person. IMO, it's a far better approach to overall fitness than doing strength & cardio as separate elements like most people do. And when it comes to specializing, it's easy to tweak CF to allow for sport specific training. The easiest approach is to just do a short CF workout first and then your sport specific training after, but many other options are available too. For example, if sprinting is your thing, you could emphasize the olympic lifts in CF (perhaps using the CF Strength bias approach) and mix in sprint training at the beginning or end of your workouts.

I completely agree. You can mix CF and sport-specific training in together. However, I would still have days that were pure sprint days rather than always sprint/CF days. Power cleans, squat cleans, etc are great for sprinting and those WODs would be the best to do heavy by themselves without extra sprint training. But yeah, just wanted to point out that CF is good for the general fitness, but sport-related fitness requirements may have to be fulfilled elsewhere.

 

[conorvansmack]

I'm curious about some of your sets/reps:

squat : 3x5x195; 1x5x215; 1x5x235
OH Press: 4x15x65 ( I was curious about high rep sets but man was this easy) ; 2x5x85 (these are so much harder it's ridiculous)

Did you do a warm up before the 3 sets @ 195? What were the two sets after that for?

Why the high reps on OH Press? You likely burned yourself out before doing the 2 sets at 85.

If you stick to the program as it was designed, you should see gains. Just stick to the program and your strength will increase.

 

[TallBill]

I second avoiding high reps. 10-12 should really be your max. If you can do more, it's time to up the weight.

 

[zebano]

Note: all my squat numbers are 10 lbs too high in my previous post, they should be
3x5x185; 1x5x205; 1x5x225

I ran a 5k for the first time since 1999 this weekend and all my training since 2/17 has been jogging or playing Basketball (not really training, just fun), the week before that I only had . I had basically one lifting session per week recently. I wasn't sure if I had lost any strength and I wasn't feeling great this morning so I decided to work up to my previous numbers. In retrospect I don't think I needed to worry about this.

My warmup was
Jog slowly for 10 minutes.
Squat stretch
squat 5xbw; 1x5xbar; 1x5x135; 1x5x155

I was going to just do 5x5x185 today, 5x5x205 Wednesday and 5x5x225 Friday but I felt pretty good after 3 sets so I did then next two at higher sets.

OH Press is a lift where I struggle mightily to add any weight. Going from 5x5x85 to 5x5x90 took massive effort and I wasn't able to duplicate it my next time at the gym (stalled on the 5th set, 3rd rep) but the time after that I got 5x5x90 up again. I dropped two 10 lb weights on and it was so ridiculously easy that I kept going to 1x15x65 before doing my last two sets at 85 lbs.

I have sort of been following stronglifts 5x5 so most of my lifting has been 5 rep sets.

 

[conorvansmack]

Originally posted by: zebano
I was going to just do 5x5x185 today, 5x5x205 Wednesday and 5x5x225 Friday but I felt pretty good after 3 sets so I did then next two at higher sets.

OH Press is a lift where I struggle mightily to add any weight. Going from 5x5x85 to 5x5x90 took massive effort and I wasn't able to duplicate it my next time at the gym (stalled on the 5th set, 3rd rep) but the time after that I got 5x5x90 up again. I dropped two 10 lb weights on and it was so ridiculously easy that I kept going to 1x15x65 before doing my last two sets at 85 lbs.

I have sort of been following stronglifts 5x5 so most of my lifting has been 5 rep sets.

You might be better served to use some more conservative increases (5 - 10 pounds) for each exercise. If you stalled or had problems on OH Press, only increase it by 5 pounds. It's the hardest for me to increase on too. As long as you're able to complete all of your sets/reps with correct technique keep increasing. There is no shame in increasing by 5 or 10 pounds. Extrapolate that amount over a week or even a month and it becomes significant.

 

[zebano]

Thanks for the advice conor, but I've squatted 5x5x225 recently. I just had about 2 weeks off and that was the reason for the planned quick increase in squats (right back to where I was).

OH press I do try and increase 5lbs at a time and even that is mighty difficult. After doing 5x5x85 I tried 5x5x95 and failed so the next time I repeated 5x5x85. After that I did 5x5x90 and succeeded. The next time, I did 5x5x90 again stalled despite having done it before.

Today I set the treadmill for 8 min miles (7.5 mph) and ran for 20 minutes followed by some light intervals
rest = walking speed 3-4mph
1 min 9mph
1 min rest
1 min 9mph
1 min rest
1 min 9mph
1 min rest
1 min 10mph
1 min rest
1 min 11mph
1 min rest
30 sec 11 mph
Walk twice around the track to cool down.

 

[conorvansmack]

Originally posted by: zebano
Thanks for the advice conor, but I've squatted 5x5x225 recently. I just had about 2 weeks off and that was the reason for the planned quick increase in squats (right back to where I was).

OH press I do try and increase 5lbs at a time and even that is mighty difficult. After doing 5x5x85 I tried 5x5x95 and failed so the next time I repeated 5x5x85. After that I did 5x5x90 and succeeded. The next time, I did 5x5x90 again stalled despite having done it before.

There are a number of variables that could affect that (energy level, food intake, fatigue, previous exercise, proper rest).

I have been stuck around 125 for a while. I did a hard deload and I'm working my way back up. Before going on vacation and getting violently ill, I was increasing the weight every other time I did the exercise, instead of each time. I also reduced the sets and reps to 3 x 5. It's not recommended or advised against in SS or StrongLifts and it helped me adapt to the weight. Keep trying the exercise (up to 3 times). If you still don't get all the reps, follow the advice in this post, and do a hard deload.

 

[zebano]

Yesterday I decided to play basketball at lunch and then lift after work (as opposed to lifting before work) and it worked out alright, but was noticeably harder than lifting prior to bball.

BBall : 90 minutes at low intensity (If I play a little slower I relax and can shoot better, I have to learn to do this while keeping defensive intensity up).

Lifting:
Squat: 5x5x205 (on track to be back at 225 on Friday).
Bench: 5x5x120 (it always feels good to add weight, even 5lbs).
Rows: I switched to inverted rows and did 8; 5; 5 (3xF) Those are much easier than inverted rows but I don't have the motivation to really hammer them out that I do with the iron.
Pull-ups: 1 - I was tired and quit after that one round

Thursday is a rest day since my legs are sore but we're supposed to get a high in the 50s!! so I will probably go for a light 20 minute jog just to enjoy it.

 

[zebano]

Today was terrible. I only got 5 hours of sleep and missed my early morning lifting. I played basketball over lunch and could barely bring myself to move. Motivation/adrenaline wasn't there so when I collided with a few people I really felt it. I'm delaying my lifting until tomorrow when I should have more sleep and some motivation.

The lovely weather here has me thinking about tennis so I'm going to start tennis specific training (mainly footwork/agility drills) tomorrow and look to do some interval work next week.

edit: I just read that and I'm going to go hit the gym after work. There's no reason to skip my workout today.

 

[zebano]

Last week was a 60+hr workweek and my training suffered for it. I lifted twice MW played racketball on Tuesday and Basketball MW. By the end of the day Wednesday my left Achilles was sore and I couldn't fully pronate or suppinate my foot, putting weight on it gave me even less flexibility. The next day I was hobbling around so I just stayed off my feet as much as possible. I vacationed this weekend and Saturday the ankle felt better. I did a simple interval/circut to just burn some calories.
2 minute elliptical > 10 mph
squat x10 (all exercises w/ 35lb dumbells)
press x10
row x10
bench x 10
repeat 5x
followed by 10 minutes on the treadmill and another 10 on the bike.

Sunday and Monday the ankle has been sore when waking up but after stretching it for a couple of minutes it feels fine. I'm going to try and play bball today.

 

[zebano]

I've been making a lot of excuses lately and my strength training has massively suffered. It's been over a month since I lifted but I've been maintaining weight due to basketball/racketball & tennis.

Monday: 1.5 hours basketball at lunch, 2.5 hours tennis (1 set singles, 3 of doubles since my legs were beat).
Tuesday:
10 min jog to warmup
Back Squats:
10 no weight
8xbar
7x115
3x5x185


Bench: 3x5x115

Dumbell Rows: 3x5x50 each arm

Medicine ball tosses
1x10x6lb each side.

Exercise bike: 15 minutes@ 19mph (level 7 - ~94rpm)

walking: 5 minutes

Stretching- 10 minutes

Long contrast shower.
I feel good.