Wednesday

Did some of the morning class...running and bodyweight, partnered band work.7:45pm with JosephSingle arm plank, alternating every 30 seconds x3 each sideSingle arm push up x3 each sideHandstand w/ wall assistance x45 seconds w/ 75 seconds rest x3FOR TIME20 push ups, 20 squatsx310 push ups, 10 squatsx4Total 100 each, 200 reps3:05FOR TIME5 push ups, 5 squats x10Total 50 each, 100 reps1:35Not enough stretching. Too much coffee. No protein. Discovered lactose intolerance.

Back & Bicep Beauty Day at The Garage

Hypertrophy lifting for back/bicep/shouldersSingle arm db row40 lb x1560 lb x1070 lb x880 lb x8Dumbbell Fly20 lb x1525 lb x1230 lb x835 lb x8Supersetted with front and lateral deltoid raises15 lb, 10 reps full range, 10 reps short range, 3 sets95 lb shoulder barbell press x103 sets(The following done with 40 lb vest)5 chin ups8 bodyweight shoulder press10 burpees(vest off)Bicep db curl30 lb x12 (turned out)35 lb x8 (hammer)35 lb x8 (palms up)35 lb x8 each arm (kneeling preacher)35 lb x8 each arm...

Sunday and Monday

Sunday=Rest, eat, rest, sleep.Monday...We did a good high level class, working on one arm push ups, shoulder presses, pull ups, sprints, single leg squats, pliometrics and more.After, I hit the bike for 7.6 miles at 23.8MPH for 19 minutes of fun before the clients started coming in.After the clients, I did the Sweet 16.16 minutes of Tabata Intervals. Click the link for a bit of detail on this fun, grueling way to exercise.Simply put, it is 20 seconds of intense-as-possible work, followed by 10 s...

Saturday

Fran...from Crossfitmight wanna turn the volume down21 Thrusters 95 lb21 Pull Ups15 Thrusters 95 lb15 Pull Ups9 Thrusters 95 lb9 Pull UpsGet there however you can.Pete set the bar with a smart effort, breaking the larger sets into smaller sets like 7/7/7, setting an awesome first time mark of 7:04. I followed suit, breaking them into larger sets of 11/10, 8/7, 5/4.Hit 6:05, would've broke 6:00 but I locked out and lost rhythm on the very last pull up.That's okay, previous PR was 13:38, dropped t...

Thursday, Friday

Thursday...Rest, Eat, SleepFridayGPP Workout #4Ross Training workout from Infinite Intensity-Burpees as explosive as possible-Jumping jacks touch hands at top, touch hips at bottom-Split runs, hands on top of head, touch flat fotted front and back-Squats, parallel or better-Push ups, arms to 90 degrees or chest to ground, feet or knees30 seconds burpees (9)30 seconds jumping jacks (37)30 seconds split runs (55)30 seconds burpees (9)30 seconds jumping jacks (37)30 seconds split runs (56)30 second...

Monday, Tuesday and Wednesday

Monday was Work Capacity day, which meant that I got the pleasure of procuring a sledgehammer from the local hardware store as well as a tire from one of the less luxurious tire dealers in the city. I pulled up as three rough necks tossed old tires into the back of their pick up truck for disposal.When I asked if they had any tires they wanted to get rid of, they gave me a funny look. I told them I wanted an old used tire they were going to throw out. They gave me a nice SUV tire which I cleaned...

SUNDAYQuarter Miles on The Track1. 71 seconds2. 70 seconds3. 72 seconds3. 73 seconds4. 74 seconds5. 74 seconds6. 72 seconds80-90 seconds rest betweenAfterwards, we were lucky enough to have a freeway entrance blocked off right next to the track so we did eight 70 yard hill sprints, walking back for rest.All were in the mid 9 second range.A good use of a Sunday.I hung the door pull up bar up in my new place so I have been 'greasing the groove' with many sets of ten pull ups/chin ups every day. Al...

Friday, the weekend and continuation.

Friday was supposed to be a rest day but turned into more of a 'greasing the groove' day with pull ups, rope climbs, and and several group class warm ups, cool downs, stretches.Saturday was a complete crash rest day. Stayed in bed, got up to eat, slept, fell into the pool, slept, repeat.Sunday picked it back up, though I didn't feel 100%135 lb squat x20ring push up x20135 lb deadlift x20ring dip x20 first set/x15 second settwo circuits, rest for 30 seconds between exercises.30 lb. dumbbell two a...