Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
2/29/2012 11:31:17 AM -
Wednesday - Final training session

Woke up early as shit today. My brain was flying 500mph with all kinds of stuff to get done.

First things first, last training session. Felt great, check it out:

Warmed up
Elliptical - 10 minutes
Dynamic mobility - not much, just some.
Static light stretching

bar x 10
135 x 5
225 x 3
315 x 1
365 x 1
405 x 1
*I did this at a commercial gym, the bar sucked and walking it out in a tight rack was miserable, the weights were clanging on the posts. To the outside eye, it probably looked like a walking disaster LOL. but came up fast.........

bar x 10
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
*I asked some random to give me a lift off with 315. Would have been better off unracking alone. But, thanks.

External DB rotation
2 x 10 x 12lbs
Internal Cable rotation
2 x 10 x 30lbs

Static stretching
elliptical 10 minutes

Time to catch a flight.
Morning weight: 184.6

yesterday's food:
meal #1
1/2 cup steel cut oats
1/2 cup blueberries
1 tbsp natty PB
2 scoops whey

Meal #2
2 scoops mag-10

Meal #3
big chicken cobb salad

Meal #4
Metabolic Drive Bar + pineapple

Meal #5
1 cup rice
1 cup broccoli
8oz chicken

Meal #6
1/2 cup oats
2 scoops whey
1 tbsp natty almond butter (gross)

Meal #7
peanut M&M's (just a handful) LOL

Al Caslow

Email This Training Log To A Friend

Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log

We are not
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved