"Back on the Grinf after a tough couple of weeks" Monday, July 9th, 2012

I am back to being focus once again, after a long convo with Coach Fitz, and just have to not have any excuses. I was dealing with an ear infection last week, and totally wiped me out trying to get any workouts in during the week. I took four days off from the workouts, and it felt like a eternity. I am back on the grind and going to keep telling myself no excuses. I feel like I am back mentally, and it feels good. I started to write some things in a journal, and one of the biggest things I wrote, I cannot make any excuses to working out. It is just a cop out, and just makes you feel like shit. What is the point of making excuses, and then telling yourself, why am i not seeing any results. It is just a bunch of bull shit, and something you do not want your mind to get involved in during your training. I am focused once again, and back to my workouts. I felt pretty good today, and felt great to get some work in. I just want to keep this positive mindset, and realize I got one of the best coaches in the world training me, and just got to keep working hard!

Monday, July 9th, 2012 Workout:
A. Power Snatch @ 175 lbs, 10 sets of 1 rep, rest 1 minute between sets.
These all felt pretty good, and doable…
B1. High Bar Back Squat @ 20×1, 3-4 reps x 4 sets, rest 3 min
245 x 4, 265 x 4, 275 x 3, 280 x 3
The last two sets were tough, but I got them done, and all at the right tempo…
B2. Weighted Parrallel Grip Pull Ups @ 30×0, 3-4 reps x 4 sets, rest 3 min
26 lbs x 4, 32 lbs x 4 , 37 lbs x 4, 37 lbs x 3
These are always tough for me, and anything weighted will be tough for me, but good overall.
C1. DB Press @ 30×1. 4-6 reps x 4 sets, rest 1:30
All weight done @ 55 lbs x 6 reps
C2. GHD Raises @ 30×0, 4-6 reps x 4 sets, rest 1:30
All weight done @ 30 lbs x 6 reps.
D. Airdyne Sprint x 18 seconds all out x 6 sets, rest 2:42
All Cals between 15 cals-16 cals