Fasted Cardio 20 mins on the elliptical Hr between 120 and 125 which is perfect!
Squat
5x145
5x180
5x220
5x255
5x290
Bench
5x115
5x145
5x175
5x205
5x235
Row
5x66
5x81
5x98
5x115
5x132
weighted sit ups
4x20x25
weighted hypers
2x15x25
Chin Ups
12,12,10
Alternating between those 3
Today was a really good day in the gym, surprisingly I felt really good and killed it. I say surprisingly because I woke up with a nice cold this morning and sitting here writing this I feel pretty shitty. I loaded up on some pills so see if I can speed recovery from this cold. I took ZMA, Vit C, vit D, and my glutamine. My nutrition has been spot on for the past few weeks which I am happy about minus one cheat day a week. I usually use that on Saturday nights because that is the night I go out. Tomorrow I am going to rest completely and try to get feeling better.
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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