7/10/09 - off day

I took everything i had not to train today. I have my heavy ROP day tomorrow, so i thought I'd rest up.
Next week hopefully I will get back to normal at work and have time for all variety days.
After C&P, I am going to hit swings hard.

7.9.09 - Variety day

R Phase

MVO2 - 30 rounds :15 :15 x7 reps - 20kg - 210 reps in 15 minutes - I am up 8 rounds from when i did this 2 weeks ago. An improvement.

My B-Day sessions

My wife has something planned so I am complete my ROP Medium day at work through GTG on the hour

6:00 am
A1. C&P ladder 1x1,2 L/R -40kg
A2. OA Bent Row 1x5/5 - 40kg

7:00 am
A1. C&P ladder 1x1,2 L/R -40kg
A2. OA Bent Row 1x5/5 - 40kg

8:00 am
A1. C&P ladder 1x1,2 L/R -40kg - didn't rest between rungs
A2. OA Bent Row 1x5/5 - 40kg

9:00 am
A1. C&P ladder 1x1,2 L/R -40kg - didn't rest between rungs
A2. OA Bent Row 1x5/5 - 40kg

10:42 am
A1. C&P ladder 1x1,2 L/R -40kg - didn't rest between rungs
A2. OA Bent Row 1x5/5 - 40kg

Tuesday

JM only

another 12hr shift and some presses

I still feel exhausted from the around the clock working. Trained anyway and felt energetic afterward.  Here it is

R Phase

A1. c&p 5x1/1 - 40kg
A2. Inverted Rows 5x5

DBL High Pulls - 32kgs
1x5

Off Yesterday, some dbl lccj today

So I missed everything on ROP this week except Monday's light day. I slept 14 hours yesterdy and still felt exhausted.

I had to work today for 4 hrs. Then I did the following

R Phase

DBL LCCJ 32kgs ladders - RTK style
3x2,4,6

Then i cut grass.

I am taking my KB with me to work tomorrow. I have to work a 12 hr shift. Just in case it goes longer.

This has been WTF week

At 2:00 pm on Tuesday, our Citrix farm started having issues. i got home 5:30-6pm. i had to work on our bathroom floor, so i missed my variety day. I got up as usual at 4:00 am on Wednesday. The issue returned and i got sent home at 10:15 am on Thursday. That was a nice 31 hr day after traveling home. So no workout either day. i was looking fo a day of rest but got called bck in today from 6:30 am to 4:45 pm, i am glad that today is an off day. Work is covered until my next shift on Monday. I really hope I rest well so I can train tomorrow. A WTF week in the life of an IT guy. For any of you IT KBers out there, have you ever seen a Citrix/Terminal server have an exception that closes both port 3389 and 1494 and disconnects all users? We have every vendor under the sun helping with no light at the end of the tunnel.

I am sleepy. Night

Oh, I did do Intu-Flow all days during my conference call bio breaks.