12/23-12/30- Working in a Winter Wonderland

12/23
XC ski for about 1 hour

12/24
Winter Workout

12/29
2ish mile run to the grocery store. Grocery carrying intervals for 5 blocks on the way home.

12/30
Whoa. Can cold make you weak?
Incline Bench Press
[4x2]x5x95 and needed help several times. (Thanks, Jim!)

Superset w/ Pull Up
[4x2]x4
BW

DB Bench
35x3x8
Superset w/Head Supported DB Row
35x3x8

Cable Backhand
10x3x12/side
Superset w/Zercher Curls
10x3x10

12/20 and 12/22- Snow and slopes

Sickness has shut me down, but I'm starting to come out of it. Now I'm on vacation.

12/20- winter workout

12/22- Telemark skiing. Great quad workout at high altitude- A-basin style

December 14 - Lower Body

Front Squat [4x1]x6
185
205
215
225
235
225

Step Up
50x4x8

Glute-Ham Raise
3x8
Superset w/Ab Rollout
3x10

Single leg Squat to Bench
2x10

We did some work with Incline bench last week and I worked up to clusters of 205. I've been pretty bad about updating this recently, but we've been making some really solid gains in the gym lately!

12/14 and 12/15

12/14- 10k- 37:07 (5:59 per mile)

12/15- about 4 mile run
a happy hour plus later:
Front Squat
6 sets of cluster reps... 4x1 in each set, 10 sec between each rep
115, 125, 135, 145, 155, 165!

DB Step Up
35x3x8/side
40x1x8/side

Ab Rollout
3x10
Superset w/Nat. Glute-Ham Raise
3x8
(My hamstrings were hardly functioning at this point)
Single Leg Squat to Bench
3x10/side

12/9 and 12/10

12/9- about 6 miles run- 53 minutes

12/10-Incline Bench Press
[5x1]x5
95
95
115
115
120

Superset w/ Pull Up
[4x2]x5
BW

DB Bench
40x3x8
Superset w/Head Supported DB Row
30x3x8

Cable Backhand
10x3x12/side
Superset w/Zercher Curls
15x2x10

12/7, 12/8, keeping up with the record has been harder than keeping up the weights

End of November:
I've been holding steady at about 2-3 runs per week and 2 workouts per week with a slight drop off the week of Thanksgiving to something more like 1 run, 2 hikes, and 1 workout. I need to find a shorthand way to track this stuff because I think it's valuable, but I don't feel like typing it in every time.

12/7
I did the winter workout for Bad Habit and came home to do the Monday Phase II "Build" workout. After the Turkey week back off, I'm trying to return to the "Maximum Strength" phases. I'm only doing about 2 a week instead of the scheduled 4 and I'll try to get back to detailing stuff soon, but I did a cluster of front squats at 135. (5x1) x 5 that I thought I should document.

12/8
After 10 minutes of biking
I did 2 rounds of
bike burst (20-30 seconds)
8 reps 10lbs Zozzoman(?) dumbbell curls
15 kettle ball swings
about 20 medicine ball wall throw/crunch
10 pass off kettle ball figure 8's
10 pull-throughs
10 push-ups

biked about 4 minutes down

December 2 - Upper Body

Incline Bench Press
[4x2]x5
135
145
155
165
155

Superset w/Medium Grip Pull Up
[4x2]x5
BW+25

DB Bench
60x3x8
Superset w/Head Supported DB Row
55x3x8

Cable Backhand
30x3x12/side
Superset w/Zercher Curls
25x3x10

November 30 - Lower Body

I've been absent for a while doing EC's workouts.. I have those on file at home, but I just haven't gotten around to loading them up here yet.

So, here's the latest from the Power Alley:

Front Squat
5 sets of cluster reps... 4x2 in each set, 10 sec between each cluster of 2 reps.
Looks like this on paper: 185x[4x2]x5

DB Step Up
45x3x8/side

Ab Rollout
3x10
Superset w/Nat. Glute-Ham Raise
3x8

Single Leg Squat to Bench
2x3x10/side

And, now I can't walk.