Squat
5x170
5x210
5x255
5x255
Press
Worked up to 5x165
Rack Pull
did reps at 4 plates and 5 plates
Reverse hypers
2x12 50lbs
Chin ups
12,15
Not much to say today birthday is tomorrow so I probably will be celebrating a bit after work.
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.
Wednesday, May 30, 2012
Tuesday, May 29, 2012
Home Gym
Monday I used my home gym because everything was closed for the Holiday.
Squat
worked up to 5x340
Bench
Worked up to 5x260
Row
Worked up to 5x157
Some chin ups and weighted sit ups.
Really burnt from tailgaiting at Gillete for the Lax games but it was worth it. Work is going really well too it is an easy job just keeping my eye on everyone when a lot of people are in the pool especially younger kids is tough.
Saturday, May 26, 2012
Friday
Squat
worked up to 3x340
Bench
Worked up to 3x260
Row
Worked up to 3x157
Curls and Tri Work
Solid day knees still bothering me but not letting it get me down....fun weekend ahead of me.
worked up to 3x340
Bench
Worked up to 3x260
Row
Worked up to 3x157
Curls and Tri Work
Solid day knees still bothering me but not letting it get me down....fun weekend ahead of me.
Thursday, May 24, 2012
Yesterday
Squat
5x165
5x205
5x250
5x250
Press
Worked up to 5x165
Deadlift
8x2 on the min
275
295
315
315
335
335
335
335
1:37 min row all out about 500m (rower was broken)
Reverse hypers
2x12 wtih 50lbs
Chin ups
2x12
Good day in the gym but the deadlifts makes my knee ache really bad for the rest of the day every time I do them. I made an appointment with the doctors for a week from today (Thursday). Hopefully no bad news. Either way I am working out all summer pain or no pain.
5x165
5x205
5x250
5x250
Press
Worked up to 5x165
Deadlift
8x2 on the min
275
295
315
315
335
335
335
335
1:37 min row all out about 500m (rower was broken)
Reverse hypers
2x12 wtih 50lbs
Chin ups
2x12
Good day in the gym but the deadlifts makes my knee ache really bad for the rest of the day every time I do them. I made an appointment with the doctors for a week from today (Thursday). Hopefully no bad news. Either way I am working out all summer pain or no pain.
Tuesday, May 22, 2012
Back at it
5/21
Squat
worked up to 5x330
Bench
Worked up to 5x252
Row
Worked up to 5x155
decline sit ups with 25lbs
2x12
weighted hypers with 25lbs
2x15
5/22
Bikram Yoga
So a lot has been going on since I went came back from my week in the woods. My knee and elbow have been acting up but I have been doing consistent ice baths and that seems to be working but it is pretty damn expensive to buy 3 dollars worth of ice every time....I guess thats where my jewish side comes out. Everything seemed to be a go on Monday and nothing hurt to bad. I am starting a new cycle of madcow and then after this one I will be doing a cycle of Lane Nortans program which should be a good time.
Monday, May 7, 2012
Last Day
Squat
Worked up to 5x340 pr
Bench
Worked up to 4x280 (failed 5th rep) pr
Row
Worked up to 5x157.5
Some chin ups curls and tri pull downs
Today was my last day of the cycle before I have a week in the woods from wednesday to wednesday for a 1 credit class. This was a great cycle and I hit some major prs and definitely got a lot stronger. I am not positive what I am going to do when I get back but I have a week to think about it.
Worked up to 5x340 pr
Bench
Worked up to 4x280 (failed 5th rep) pr
Row
Worked up to 5x157.5
Some chin ups curls and tri pull downs
Today was my last day of the cycle before I have a week in the woods from wednesday to wednesday for a 1 credit class. This was a great cycle and I hit some major prs and definitely got a lot stronger. I am not positive what I am going to do when I get back but I have a week to think about it.
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