Squat
5x150
5x185
5x225
5x260
5x300
Bench (practicing the bench commands on some reps)
5x120
5x150
5x180
5x210
5x240
Row
5x67
5x85
5x100
5x118
5x135
Chin ups w/ 5lbs
12,12,12
Weighted Decline sit ups w/ 25lbs
4x10
Weighted Hypers w/25lbs
2x15
2hr 15min hike
I alternated between the 3 accessory works basically supersetting them all. Today was my first time back at bay state in a while and it felt amazing. I always seem to have my best workouts in my gym....it must be the atmosphere. After the gym we decided to hit a hike little did we know it was going to last over 2hrs. We ended up exploring some trails none of us have been on before and went all the way to coming out near GES then we walked half way up brigham and went back into the woods only to come out at the lordville appartments from there we just walked back to my house. It was a great time a lot of fun and my arches are killing after that...damn flat feet. I iced them a lot tonight and they feel better already so I am not worried about it.
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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