Al Woods interviews Patosha Jeffery

Click here to listen to Patosha Jeffery on the Al Woods Radio Show.

Patosha Training Journal 11

Here is my workout for Monday, June 23, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
100 Jumping Pull Ups
100 Dips

Boy are my arms tender.. I already know that I will not be able to move in the middle of the night from this workout. It took me 19:29 to complete. I broke it down into rounds of 10. It was not as bad as it seems. Don't get me wrong this was not easy, but I can tell that my endurance is increasing. There was a point were I got my second wind. Which shocked me!!!

Patosha Training Journal 10

Here is my workout for Wednesday, June 18, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
7 Overhead Press
21 Back Extensions
5 Rounds

I enjoyed this workout until I got to about 15 back extension then the burn would be almost unbearable. I wasn't timed on this so I pretty much took my time. I lifted the bar on the overhead press which weighs 45lbs. To see what back extensions look like, see the link above.

Patosha Training Journal 9

Here is my workout for Monday, June 16, 2008.

Warm-up - 1 Round
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
Overhead Squats
3 x 3 x 3
Front Squats
3 x 3 x 3
Back Squats
3 x 3 x 3


Today's workout can be considered a lower body work out. With each squat series I started with the bar (45lbs) to learn technique. Then I would add weight. The maximim weight I got with both overhead and front squats were 63lbs. I got as high as 73lbs with back squats.

I have never done overhead squats with a weighted bar nor have I ever done front squats.. You may see my face make some unusual expressions because I'm doing something new plus I be concerned with my knee.

Patosha Training Journal 8

Here is my workout for Wednesday, June 11, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
Deadlifts
111lbs x 3
111lbs x 3
122lbs x 3
133lbs x 3
138lbs x 3

This workout was not bad.. I like doing leg exercises.. I believe I could have done more weight. But I did not over do it becasue my finger is still not 100% and my wrist was giving me some problems..

Girls Basketball Motivation: Overnight Success

"Overnight sensations are usually not really overnight sensations.
They’re people who worked very hard in a structured and
methodical way to get where they wanted to go."
— Thomas Schweich: attorney, author, and esteemed risk-avoidance lecturer

Patosha Jeffery, Guest on The Al Woods Show

On June 25, at 8:00pm Eastern Time, Patosha Jeffery will be a guest on The Al Woods Show.

Al Woods is the publisher of http://woodsrecruiting.blogspot.com.

To listen to the show, visit
http://www.blogtalkradio.com/thealwoodsshow.