Thursday the 26th

Woke up and ate yogurt. Ate a lot of yogurt over the past couple of days. It's on sale, the organic kind, at the supermarket. Ten for six bucks. Throw in some oatmeal, some banana, delicious.Anyway...1 minute on/30 seconds offJumping JacksSplit runsLungesThe BearSomething else....can't remember6 rounds, 9 minutesRoss Training day 430 seconds burpees30 seconds jumping jacks30 seconds high knee running with 8 lb dumbbell alternating shoulder press30 seconds shadow box/heavy bagAll exercises are to...

Tuesday and Wednesday

Tuesday4 x 800 meters with 90 seconds rest1. 2:502. 2:503. 2:554. 2:444 x80 meter sprints11 seconds eachCore training:-The flag x5 (back on bench, raise body to shoulder blades, feet straight up, lower body as slow as possible)-Supermans on Swiss ball x15-Side bends x 6 each side w/ 60 lb. db (grab dumbbell, let weight slide down leg, raise weight to hip)-Twisting wall slams with 12 lb med ball x8 each sideRepeat circuit x3Wednesdaya. 1 Arm db clean and press w/ 75 lb. db x3 per arm, 4 sets, 90 ...

THE MAGIC 50 WILL ROCK YOU

Visit Ross Training, this guy is for real.MONDAYThe Magic 50By Ross Enamait - Published in 2005The Magic 50 is one of many routines contained within the Infinite Intensity training manual. The workout is listed below.Perform 5 circuits of the following:5 Dumbbell Snatches Per Arm5 Dumbbell Swings Per Arm10 BurpeesRest 60 seconds and repeatContinue until you have performed five complete circuits. Limit rest to 60 seconds or less between each circuit. Advanced athletes will work through the entire...

Smashing the hour barrier

I spent the last two seasons of triathlons riding 3" too high in the saddle which hurt my hips, numbed my back, on occasion made it so I couldn't feel my nether regions after the bike ride (!!!) and always slowed me on the run portion of the race.Yesterday I went to the nice folks and Scoot Skate and Bike at 18th and Biscayne, got myself a great tune up and today it was like riding a new bike. I broke the hour barrier with a 58:09. This was something that I tried to achieve for two years without...

Wednesday, Thursday, etc.

Wednesday was a rest day, with a few pull ups in slow motion, along with a warm up in order to do some solid stretching routines. The Fight Gone Bad really took its toll leaving my hamstrings sore for the whole week.Thursday I had the opportunity to play basketball at the home of Bee Gee great Barry Gibb. A full court, 15 guys and games until no one could keep going. A great way to spend an evening. I left sweaty, tired and smiling.Friday was another light day as Sunday is the first in the Key B...

Monday and Tuesday

Monday was a nice mix of back and chest.Machines, free weights, cables, bodyweight.I used some good functional movements such as finger tip push ups as well as some 'vanity' movements such as cable crossovers. A nice solid workout at a different pace after Sunday's Crossfit style beatdown.For me, variety is greatly needed. I cannot do 20 minutes of puke inducing work everyday, just as I cannot do muscle isolation everyday. Exercise must be fun and interesting....Which moves us on to today...Pete...

Holy #$%!

Modified Fight Gone Bad (My fathers day gift to myself)...5 rounds for rep total.Do all exercises consecutively for one minute each, resting exactly one minute in between rounds for a total of 25 lactic acid filled, on the edge of puking fun filled minutes.1. 75 lb. sumo dead lift with high pull (weight goes to floor, dead lift up and pull weight to chin)2. 24" bench jump (get a solid 2 foot object, jump up to it, hop down, repeat)3. 75 lb. overhead push press (bar goes from chest straight up ov...

Friday and Rest

Here is a link to my favorite new protein.Jay Robb Whey ProteinI had cut whey out of my diet for a while as almost all of it contains some sort of artificial sweetener. Acesesulfame Potassium sounds like something that might be good for you. It is in fact an under tested artificial sweetener that has led to cancer in mice. Check your protein, you are more than likely getting this or sucralose in your product.FRIDAYONE29 lb. weighted back pack pull ups x5rest one minute29 lb. weighted back pack c...

PEEEETOOOOW!!!!

PANOS4TIME (P4T)Perform these in order until done. Rest for 1-2 minutes. Repeat for 5 revolutions. Record your time.50 jumping jacks10 burpees* (*modify if needed to complete due to stiffness in the back half of your body. You could do this by performing a double knee tuck from a plank position followed by a double leg extension followed by a push up for 15 reps. Perform in a smooth manner combining moves.)20 KB swings with 30lb kettle bell. A dumbbell may be substituted.10 lateral cone touche...

Thursday

Thursday95 lb close grip bench x25135lb. bench press x15rest for Pete's set135 lb. bench press x15rest for Pete's set185 lb. bench press x7rest for Pete's set185 lb. bench press x6rest for Pete's setRing push up with full flexion (drawing hands together at bottom of motion) x1095 lb. overhead press x12 (3 sets, resting during Pete's sets)Ring push up with full flexion (drawing hands together at bottom of motion) x1095 lb. Sumo squat (feet wider than a regular squat with toes pointed out to 10 an...