Good running during XC today.

Went to the gym later for a very quick session.

PreWO:
- 1x Serving BS Predator
- 1x CL Green Mag
- 12oz Apple Juice
- [x]oz Water
- 1x Serving Opti-men

Gym Routine:

5x5 Bench: 140lbs -> 145lbs -> 155lbs -> 160lbs -> 175lbs
5x5 Lat Pull Down: 140lbs -> 150lbs -> 160lbs -> 170lbs -> 170lbs
5x5 Leg Press: 270lbs -> 360lbs -> 410lbs -> 450lbs -> 540lbs

PostWO:
- 1x Serving 24g ON Whey Shake w/ Water

Lol like I said I had very little time, did all compound workouts though.

Did a pretty good run today, about 3 miles at a good pace and had maybe a 1 mile warm up earlier.

PreWO:
- 2 Sausage and Egg on a Bagel Sandwiches
- 12oz Fruit Punch
- [x]oz of water
- 1x Serving Opti-men

My friend will be joining my lifting gym so now I'll have a ride later on in the year.

No Boxing today because I have no ride :/ I might hit the heavy bag soon though.

damn mate! I take bus for such distances

Time trials for XC today :/.

PreWO:
- 1x Serving Opti-Men
- 16.9oz Water Bottle
- 1 1/2 Sausage, Egg, and Bagel Sandwichs
- 24g ON Whey Shake w/ Water

I ran a 22'00" 3 mile course run. Not bad for my first time doing XC, thats roughly an average pace of 7'15" a mile. I think I could've pushed it harder to get 21'xx" or high 20'xx"s. Sucked that the course was riddled with mud puddles though.

My friend finally signed up for Planet Fitness (my weightlifting gym) so now I have a ride to go there consistently . Had a pretty good workout today as well.

PreWO:
- 1x Serving CL Green Mag
- 1x Serving CL White Flood
- 16.9oz Water Bottle

Routine (went light on some of the workouts):

5x5 Incline BB Bench Press: 95lbs -> 105lbs -> 115lbs -> 125lbs -> 135lbs
5x5 Lat Pull Down: 110lbs - > 120lbs -> 130lbs -> 140lbs -> 150lbs
5x5 Incline Leg Press: 270lbs -> 370lbs -> 360lbs -> 410lbs -> 450lbs
5x5 DB Press: 50lbs -> 55lbs -> 60lbs -> 65lbs -> 70lbs
3x5 EZB Curl: 60lbs -> 65lbs -> 75lbs
5x5 BB Shrugs: 135lbs -> 155lbs -> 175lbs -> 185lbs -> 205lbs
2x5 then 3x10 Calf Extensions: 185lbs -> 215lbs -> 215lbs -> 215lbs -> 215lbs
1x5 Wide Grip Pull Ups (Palms facing out, chin ups are palm facing in)
1x5 Close Grip Pull Ups
1x5 Neutral Grip Pull Ups
1x5 Wide Grip Pull Ups
1x5 Close Grip Pull Ups
1x5 Neutral Grip Pull Ups
3x12 Cable Crunch: 70lbs -> 80lbs -> 90lbs
2x10 Frazier Crunch
1x10 Curl Crunch
1x10 Leg Tuck and Raise
2x10 Frazier Side Crunch
1x10 Reverse Crunch
1x30sec then 1x60sec Plank
4x10 Dips

PostWO:
- 24g ON Whey w/ Water

Out of Optimum Nutrition Gold Standard 100% Whey Protein . Need to get some more, I usually order supplements online at bodybuilding.com but I usually get the protein in a 5lb tub @ local store.

For those who like weight lifting and supplements heres a code for 10% your order at bb.com . ComeBack10Percent
Enter it at the shopping cart section, the place to put it in is near the bottom left of the page. Enjoy .

Idk if I can goto the boxing gym today, if I can't I'm hitting the bags in my garage. Hopefully I can go Saturday whether or not I go today. I think I have my schedule planned out, I might box more than what I schedule so thats a variable, as is weightlifting.

Boxing (@ the gym): Tuesday, Thursday, Saturday
Weightlifting: Monday, Wednesday, Friday
Cross Country: Monday through Saturday

Well I couldn't go to the gym friday or saturday. On friday I went around 8:30 and its normally open til 12 but it was raining hard and no one was there for about a half hour so he was going to close up early. Saturday was my dad's bday so I wasn't gonna make him take me .

Saturday morning for xc we did some light running since we had the time trials the other day.

For monday it'll be XC in the morning then boxing in the afternoon because I found a ride and person who might join. Then to cap the day off PF (Planet Fitness) at night with the friend I got to join on Friday .

Jeez, the arches on my feet KILLED me today in XC. We ran 6 miles and a good pace but for some reasons my arches WERE HURTING LIKE CRAZY lol. I also hit up Planet Fitness and the New Breed (the boxing gym), I was thinking about not going as I might've been too tired from lifting and I had a weird headache. Now that I'm done my left shoulder is pretty much shot. I'll post up what I did soon, I'm a lil tired right now .

Ahh well its the next day in the afternoon and my left shoulder feels jacked up haha.

PreWO:
1x Serving Beast Predator
1x CL Green Mag

Lifting:
5x5 Lat Pull Down: 120lbs -> 130lbs -> 140lbs -> 150lbs -> 160lbs -> 160lbs
5x5 Seated Rows: Unknown
5x5 BB Bench Press: 145lbs -> 155lbs -> 165lbs -> 175lbs -> 175lbs
5x5 BB Shrugs: 135lbs -> 155lbs -> 175lbs -> 195lbs -> 205lbs
5x5 DB Military Press: 40lbs -> 45lbs -> 50lbs -> 60lbs -> 60lbs
5x5 DB Lat-to-Front Raise 12.5lbs -> 12.5lbs -> 12.5lbs -> 15lbs
1x5 Wide Grip Pull Ups
1x5 Close Grip Pull Ups
1x5 Neutral Grip Pull Ups
1x5 Wide Grip Pull Ups
1x5 Close Grip Pull Ups
1x5 Neutral Grip Pull Ups
4x5 Dips
1x10 Dips
1x20 Push Ups
1x15 Triangle Push Ups
1x20 Leg Tuck and Raise
1x20 Crunches
1x10 Frazier Crunchers
1x5 Side Frazier Crunches to Each Side
2x30sec Side Planks
1x60sec Plank

Lucky me feeling tired I went to New Breed anyway to find out I was gonna spar for the first time lol. It wasn't bad though, just a little tiring.

3Min Rounds with 1Min Rests

1 Round Jump Roping
1 Round Sparring (Jabs only)
2 Rounds Sparring (Jabs and Left Hooks only)
1 Round Heavy Bag w/ 30 Seconds Burnout

PostWO:
24g ON Whey Shake


__________________________________________

Breakfast:
2 French Toast w/ Syrup
4oz Root Beer
16.9oz Water
1x Opti-Men
2x Fish Oil

This morning we went for a mile warm up run at a good pace. Then 5x1000m runs (doing it on hills suck lol). We cleaned up our XC course a bit, another practice in about 2 hours.

Oh god, freakin XC man. Its killin me but I love it at the same time because I love running. At least its conditioning me for boxing. Started of with the usual 1 mile warm up. We did 10 mins runs at a fast pace 3x so for a total of 30 mins and did 3+ miles. But then me and my friends ran back at a slower but good pace because we felt like it. So we ran a good amount.

Afterward my friend and I hit the gym but we had McDonalds before it which wasn't such a good idea lol. No crunches today because we were still full lol. I think I'm gonna do what I said earlier. Monday-Saturday: XC; Monday, Wednesday, Friday: Lifting; Tuesday, Thursday, Saturday: Boxing.

School just recently started and doing boxing and lifting the same day would get me home late so I don't think I can do that.

Tired yet? LOL

Keep t up bro its awesome reading

Thanks Dent, I haven't made a post in 2-3 days because its been a little hectic, having school, XC, and boxing, not to mention homework lol.

Thursday I can't quite remember what we did at XC lol.

Friday was pretty tough we did 2x Lonnngg Sloping Hills and possibly 15x Short Steep hills. I'm a sprinter doing XC for boxing and endurance purposes so naturally I love the short hills, I can do them all day (not really lol) while long sloping hills are a pain. Which is contrasting with my XC teammates who find long hills easier and shorter fast ones more difficult. It didn't help near the end that I had to take a dump lol and walk down the hills slow to control my bowels haha. No planet fitness because my friend didn't come to XC practice due to an injury or something of the sort.

Today I woke up late so I wasn't able to have any breakfast, just took a shower, drank some juice, and went to XC at 9AM. I was late so I did a 5 min warm up run instead of my usual 15 min one. We did 6 Sprints of about 200m and 6 laps of jogging at the same distance.