R14 – It’s COW Time

belgian blueCardio, Oly Lifting and WODs. That is the nature of the next 3 months or so. I also have to take into consideration that there is winter weather on the way and I will not be able to stay in the garage much longer. My program will be mostly what I outilened a few days ago which looks a little like this…

I have been conscious of keeping a heavy bench day in there and also room for some specific bicep work that I can incorporate into the WOD. The light Oly / WOD days can also be bootcamp days since they are not too heavy on weights but provide enough muscular work to not be considered just cardio. The only issue I have is that I really want to increase my pullups again and as my weight falls (4lbs off this week! woohoo!) they will get easier but only with practice. I have already done day 1 and 2 of the program with Heavy DL work on Monday and Heavy bench for reps on Tuesday.

That’s a Belgian Blue BTW, not a steroid or GMO bull…

1. Heavy Oly DL Clean
2. WOD Reg WOD jumps and pullups or bench
3. Cardio DVD Insanity
4. WOD / Light Day Bodyweight WOD
5. Off
6. Heavy Oly Clean Squat
7. WOD oddball WOD stuff pullups wqllball rope
8. Cardio Insanity or MMA
9. Light Oly / WOD Snatch c&P biceps
10 Off


Monday in fact was the first time in ages that I have worked DL reps with 185. I am not sure when the last time was but this day was a full 75 rep workout which I am pretty sure is unheard of. Tuesday I did a similar thing with bench, using 225 as the working weight and managing just over 75 reps in sets of 10. That means today is cardio day and with a buffet of choices from P90X Plyo to P90X3 Accelerator to Insanity Pure Cardio and Insanity Asylum or T25 Alpah, Beta, Gamma. The worst thing is that I just can’t remember what they are all like so I can’t really make an informed choice. I will have to document them and try to make a chart of the differences. Since I have George St Pierre Rushfit (which I recall being awful) and TapoutXT and some kettlebell workouts a handy reference sheet would be good. If you already have one, please let me know.