Infinite Intensity Day 4

Let's preface this by saying I have DOMS everywhere, my abs especially after the Flags of Day 2.

Also noticed that the 5 day cycle is not 5 days on, 1 off. It is 4 days on and 1 off. To keep it in line with a week I'd need a 3 day rest break, which right now looks pretty sexy.

September 30, 2010

Warm-up
3 circuits, 60s rest
15# bar OH Lunge x5@
Single leg, stiff leg dead x5@
Mountain climbers x10@
15# bar Mace swing x10@

GPP workout #1
5 circuits, no rest
30 seconds of each
A1)Burpees, was pushing out a whopping 3 of these, 1 per 10 seconds. Sad.
A2)jumping jacks. blessed rest. Not
A3)high knee DB press. Knees are pretty low, still kicked my ass
A4)KB Snatches (30#). knocked out 5 per side.

Core workout #1
3-5 circuits (4 complete, 60s rest)
A1) Barbell roll-out (5) 5/4/4/2
A2) V-ups (12) 10/10/8/7
A3) Russian twists (20# x10@) x10@ x10@ x10@ x10@
A4) Back extensions (12) x12 x12 x12 x12
A5) Chinnies (high reps) x20 x30 x24 x18
This is pretty toned down from what it was supposed to be, it still nearly killed me.

Fighter Practice
30 minutes of drills & slow work. Took a stick to the face. cheek is still sore
2 hours of assorted sparring & resting. Was pretty drained from the week though, not much game going on there.

Nutrition
Been tracking in Livestrong, aiming for about 2300 which should be a 2lb a week deficit, we shall see how that goes and dial in from there on my actual needs. Was over by a few last couple days (100ish) but under by more the days before.

Scale had me at 226# yesterday.