Friday and Saturday

Friday....bodyweight 50014:1220 jump squats20 spider man push ups20 lunge jumps15 pull ups25 prisoner squats20 push ups20 bodyweight rows20 lunge step backs20 hip bridges20 toe touches50 jumping jacksrepeat x2 for a total of 500 repslater.....55 push ups5x10 bodyweight shoulder pressSaturday200 jumping jacks5x10 36" cone tuck jumps3x10 bodyweight shoulder presscircuit (all rounds 45 seconds, 15 seconds to move to next)two ten minute rounds with two minutes rest...30 lb single arm kettle bell swi...

OCD

7:45blueberry sconemedium coffee 12 ozice water 10 oz9:00organic apple9:40peanut butter Clif bar16 oz water11:3025g myoplex protein drinkbanana16oz water6 oz coffee12:30Two slices peanut butter Ezekiel toastthree kashi crackers with cheddar30 oz H201:00pm-2:00pmJacks, split runs,squats, push ups warm up 3 minutes.circuit x3:single arm dumbbell rows on bench 40 lb. x15, 60 lb. x12,, 70 lb. x8bodyweight row x20, x10/10, x10/8barrel row x17, 15, 15double band pull x15, 15, 15rest 15 seconds between...

Wednesday

Ezekiel cereal with black berries and unsweetened soy milk16oz Vitamin Water energy drinkStarted the day with an outdoor training session at Legion park...Starbucks big old Iced coffee and banana, H2O. ...and moved on to Morningside park for our group class. A fun one of moving through the whole park with exercises including picnic table jumps, bar flips, stone turns, basketball court running and one arm push up practice.After that, went to the gym and we hit legs....squat 135lb x10 concentratin...

Tuesday

Sunday I spent the day walking around Detroit, looking at its decaying infrastructure. A depressing city. Monday traveled, no workout.1pmToday, did a push pull circuit of bosu push ups, rope climbs, elevated push ups, barrel rows, and kettle bell swings.Later on did some strength/explosion work.4:30pmBodyweight chin ups x1945 lb. weighted chin ups x4, 3, 3.I did these very slow with a three second pull and five second drop.Thinking about getting a weighted vest as having a 45 lb. plate hanging b...

Saturday

Played a couple of games one on one with Bink. I'm still feeling the dead lifts on my lower back so it's a full day off from the weights, full day on with music. Finally getting hungry for real music again. It feels good.

We’ll have a barrel of fun

Friday....Did most of the morning boot camp class...pushes, pulls, squats, sprints, etc.It was hot and sticky, I was sweating before we even started.Finished up with clients, music work, nap time.Woke up, ate and back to the Garage for more. Finished with clients and started taking apart the beer barrel that Purdy Lounge donated to us (thanks!).After a few minutes, got it open and filled it half way with water. Lifting this thing is a whole new experience. Uneven weight provides a whole new chal...

Thursday Morning

36 minutes of doormouse cardio circuitOne minute on, half minute off.I ate watermelon this morning for the first time in a long time.ENERGY!!! Love it.We went hard today with 45 lb weighted push ups/plank holds (put a plate on your back and go), push/pulls (5 pull ups, ten push ups, repeat), burpees, stairs, bar cleans, high knees, jumping lunges, etc. 24 sets.Finished with jump squats (normal squat, but jump up explosively at the bottom)65 x1085 x10105 x10125 x10125 x10Workin' that vertical lea...

Building

Tuesday....I learned what real dead lifting is.Warm up with cable lat pull downs, medium weight. Moved onto Smith machine rows with 95, 115, 135.then...Dead lift135lb. x15185x10185x8235x6235x4Not a lot of weight, but I've never dead lifted more than 135, ever, period. WOW. My whole lower back is sore, not bad sore but I'm more aware than ever how seriously involved the lower back is involved in everything. Everything.Moved on to some trapezius work and got finished with serious bicep work, all ...

Show Pony Day

Chest, shoulders, triceps.Lots of isolation movement.Incline chest press@ 135 x10, 155 x8, 155x6, 155x6supersetted with pliometric push ups to failure (10, 8, 8, 7)Seated dip machine....this one was funny. Last week I worked out with Zolton and put a bunch of weight on it. I guess I didn't understand how much push he was putting on my negative movement. I had to take plates off twice before I could do it.Anyway, 3 sets with 160lb.Decline chest press155 x10, 155x10, 175x6, 175x6 (thanks for the s...

Bicyc-hell

Twenty five hot miles in 90 degree weather in the heaven/hell that is Shark Valley Everglades Park. Learned that my back hates bikes (again) and that I need toa. see i chiropractor weekly if I want to get good at biking.b. spend about ten times more time on a bike if I want to get good at biking.Welp, I'm ready to get passed after the swim at the next race and have a healthy back.Amen.