Press
worked up to 11x135 maybe a pr?
Arnolds press
3x10x40
1x10x35
1x10x32.5
Alternating with
Chin ups
5x10
Barbell Complex
2x132
1x143
5 Power cleans
5 Front squats
3 any way over head
5 Back Squats
Neck harness
3x40x10
So Today I started taking 2 new supplements....glutamine and creatine. I am really excited to see how much they help recovery and muscle growth. That brings my list of supplements up to whey, bcaas, glutamine, creatine, fish oil, emergen-c, and glucosamine and condroitin. Solid list I would say. It was a solid day at the gym today. 5/3/1 is not really what I am looking for but I will get to that in a second. I really love the arnolds presses and the chin up combo that I had going because it really torched my shoulders and made the chin ups harder. The barbell complexes were just what I am looking for got the heart rate up while moving some decent weight.
So I think I am going to use this week as a warm up and change programs. This program is more for some one looking to make slower gains and recover more and right now I am looking to make faster gains over a shorter amount of time. I am thinking of hitting GSLP or Madcow again. I will have my decision by the weekend for sure.
Also I have been doing fasted cardio in the morning monday was the yoga tuesday was swimming and today was an inclined treadmill walk. I will be doing these on monday tuesday wednesday friday and saturday. Thursday and sunday will be completely off.
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
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