4 Days Off!!! W1: Row & Sprint WOD, W2: Legs

12/26/12

Workout 1:
Row 1 mile (6:35)
3 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
Kettle Bell Swing x 15
Sprint x 2
20lb Wall Ball Shots x 10
Sprint x 2
Overhead Lunge x 1
Sprint x 2
Rear Squat (24) 20
Sprint x 2
Burpees x 10

Workout 2:
30" Box Jump x 10, 10, 10
Rear Squat (45) 10, (135) 20, (225) 12, (275) 10, (300) 3, 3, 3, 1
Leg Press (370) 20, (460) 20, (550) 20, (640) 20, (730) 10
Weighted Lunge (70) 20, 20

Back from 4 days off for the holidays and I felt like shit today, (too much whiskey and sugar).

Abs

12/21/12

5 rounds (no rest):
Toes2Bar x 10
Situps x 10

Decline Situps x 50+
Leg Raises x 50+

W1: Sprint WOD & W2: CF WOD (pulls, shots, swings)

12/20/12

Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10

Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15

11 rounds + 3 pullups

W1: Fight Gone Bad & W2: Chest

12/19/12

Workout 1:
3 rounds of:
20lb Wall Ball Shots x 1 minute
24" Box Jump x 1 minute
75lb Sumo Deadlift Hi Pull x 1 minute
75lb Push Press x 1minute
Rest 1 minute

Workout 2:
Bench Press (ss w/Burpees) (135) 20, (225) 20, 20, (185) 20
Burpees 20, 20, +10, 20, 20
Incline DB Fly (45) 12, 12, 12, 12
3 rounds of:
Pushups x 10
Ring Dips x 10

W1: Arms, Row & W2: Dips, Pulls, Jump, HSPU

12/18/12

workout 1:
Cable Curls (ss w/Tri Rope Press) (50) 20, 15, 15, 15
Tri Press (rope) (35) 20, 20, 20, 20

Alt. DB Curls (ss w/Over DB Extension) (40) 10, 10, 10, 10
Overhead DB Extension (70) 20, (80) 12, 11, 10

HS Preacher Curl (70) 10, 10, 10
Row 1 mile

workout 2:
3 rounds of:
Ring Dips x 10
Pullups x 10
30 " Box Jump x 10
Handstand Pushup x 10

Dips, Pullups, HSPU & Bench, Squat, Dead

12/17/12

3 rounds of:
Ring Dips x 10
Pullups x 10
Handstand Pushup x 10

AMRAP (15:00)
Bench Press (135) 10
Rear Squat (135) 10
Dead Lift (135) 10

6 rounds

MetCon: Ride, Row, Run, Jump, Burp

12/16/12

Bike 2 miles
Row 2 miles
Run 2 miles
Double Unders x 100
Burpees x 100

52:20

W1: Gymnastics & W2: Back

12/14/12

workout 1:
Ring Muscle Ups (assisted) 20
Ring Pullups x 10, 10, 10
Ring Dips x 10, 10, 10
L-Sit x 30s, 20s, 10s, 15, 15, 15, 15
HSPU 15, 10, 12
Pullups 20, 15, 12

workout 2:
Deadlift (45) 10, (135) 10, (225) 12, (275) 10, 10
Barbell Row (135) 15, (155) 10, 10
Close Grip Pull Down (140) 13, (160) 12, (180) 10, (120) 16
Straight Pull Down (70) 10, 10, 10
Rear Shrug (110) 12, 12, (120) 12, 12
Nautilus Shrug (90) 12, 12, (140) 12, 12

W1: Row, Ropes, Pull, Sit, & W2: Legs

12/13/12

workout 1:
Row 2 miles (13:50)
3 rounds of:
Battle Ropes: 60 seconds
Situps x 20
Pullups x 10

workout 2:
Leg Press (superset w/Front Squats) (190) 20, (370) 20, (460) 20, (550) 20, (640) 20
Front Squat (45) 20, 20, 20, 20, 20
Overhead Squat (45) 10, (95) 10, (135) 10, 10
Decline Bridge (weighted) (45) 15, 15, 10
LF Standing Calf Raise (200) 15, (240) 15, (270) 10, 10

DB Snatch & Chest

12/11/12

DB Snatch (alternate arms) (50) 10, (60) 6, (80) 4, (90) 4, 2
Plyo Pushups x 50
Pushups x 50
Bench Press (superset w/burpees) (135) 20, (185) 20, (225) 20, (185) 20
Burpee x 20, 20, 20+10, 20
Ring Dips x 20, 15, 10, 10

sunday-on-a-monday: Deads, Squats, HSPUs

12/10/12

Today was one of those days. So busy! I forgot to eat my snacks and missed my early workout and had to cancel my afternoon workout. I didn't feel like joining the rush hour traffic in the gym, so I decided to do a CrossFit.com wod, (Sunday, 12/09/12), in the basement at home. you can always count on a CrossFit workout to kick your ass in ten minutes or less.

5 rounds for time:
Deadlift (275) 7
Squat x 30
Handstand Pushup x 7

9:56

Snatch Balance & Arms

12/09/12

Snatch Balance (45) 10, (65) 10, (95) 4, (115) 4, (135) 2

Cable Curls (37.5) 20, (42.5) 20, (47.5) 20
Press Down (52.5) 20, (62.5) 20, (82.5) 20
Bar Curl (45) 20, (55) 20, (65) 20
DB Overhead Press (85) 17, (90) 10, (95) 6
Hammer Curls (40) 13, (45) 10, (50) 6
Kick Backs (20) 14, 11, 11

3 x 30 Rope, Thrust, Sit, Burp (4 time)

12/08/12

3 rounds for time:
20' Rope Climb x 3
Thruster (135) x 3
Situps x 30
Burpies x 30

19:44

W1: 5Hundos, W2: Back

12/06/12

Workout 1:
Double Unders x 100
Situps x 100
Pullups x 100
KB Swing x 100
Wall Ball Shots (20) 100

Workout 2:
Deadlift: (45) 15, (95) 15, (135) 15, (225) 10, (315) 5, 5, (335) 2
Alternating Pulldown (50) 30, (90) 16, (70) 30, (60) 30, (100) 10

Pullover (superset w/Rear Shrug) (70) 10, 10, 10, 10
Rear Shrug (160) 10, 10, (180) 10, (140) 10

Front Shrug (160) 10, 10, 10, 10
Hammer Curl (40) 60

Rings & Chest

12/04/12

Worked on rings in the AM, (aqssisted muscle ups, skin the cat, L-sits)

Bench Press (45) 20, (135) 12, (225) 12, (275) 12, (315) 4, 2
Incline Bench Press (155) 12, (185) 12, (205) 12, (225) 6
Pushups x 100
More Ring exercises.

Legs

12/05/12

Lunges x 60

Leg Press (superset w/Lunges) (190) 20, (280) 20, (370) 20, (480) 20, (570) 20
Lunges x 20, 20, 20, 20, 20

24" Box Jump (superset w/Front Squat) 10, 10, 10, 10
Front Squat (135) 12, 12, 10, 10

3 Rounds of:
Box Drill (60 sec)
Body Squats x 20

Sit, Push, Lunge, Bound, Walk, Swing, Crawl, Sprint

12/03/12

Warmup: High Knees, Butt Kicks, Lunges, Arm Circles x 2

3 rounds of:
Situps x 25
Plyo Pushups x 15
Lunges x 30 m
Bounding x 30 m
Hand Stand Walk 15 m
Kettle Bell Swing (35) 20
Bear Crawl x 30 m
Sprint (22 m) x 4

28:24

Weighted Pullups, OLY's and 5 Rounds of Body Weight

11/30/12

Weighted Pullups (50) 3, (60) 3, (70) 3, (80) 3, (90) 3
Body Weight (200) and my toe touched the ground for a split second on the 3rd rep of the last set.
These were also done on a wide diameter pullup bar.

Snatch (45) 4, (65) 4, (95) 4, (115) 4, (135) 10
Jerk (135) x 4 (alternate feet)
Clean to Push Press (155) 2, (175) 2, (205) 2, 2
SOTS Press (45) 12, (65) 10, (75) 10, (85) 10

5 Rounds of:
HSPU x 10
Pullups x 10
Situps x 10

Workout 1: Core, Workout 2: Arms

11/29/12

W1: core
4 rounds of:
L-Sit (on rings) x 30 sec, 30 sec, 15 sec, 15 sec.
Ring Dips x 10
Burpees x 20
Situps x 10

4 rounds of:
Decline Situps x 15
Leg Raise x 15

W2: Arms
Triceps Press (w/Angle Handle) (50) 20, (65) 20, (80) 20, (95) 12
Skull Crush (60) 15, (80) 12, (90) 10, 8
Rope Press Down (42.5) 18, (35) 15, 12, 14
Bar Curl (45) 25, (95) 10, 8, (75) 12, (45) 15
Incline DB Curl (40) 10, 10, 10, (35) 10

Workout 1: Power Cleans & Situps, Workout 2: Back

11/28/12


W1:
10 rounds of:
Power Cleans (155) 10, 10, 10, 10, (135) 10, 10, 10, (95) 10, 10, 10
Situps x 10

29:00

W2:
Pullups x 30
Back Extension x 10
Hip Extension x 20
Dead Lift (45) 12, (135) 12, (225) 10, (275) 10, (300) 5, 5
DB Row (100) 10/10, 10/10, 10/10
Cable Rows (100) 12, (120) 11, (140) 10
Rear Shrug (110) 12, (160) 12, 10, 10
Front Shrug (120) 10, 10, 10, 10

Workout 2: Legs

11/27/12

Body Squat x 50
30" Box Jump x 30
Leg Press (190) 15, (280) 20, (370) 20, (460) 20, (550) 18, (640) 12
Rear Squat (superset with Jump Squats) (225) 10, (185) 15, (135) 20
Jump Squats x 15, 15, 15
Lunges (70) 20, 20, 20

Workout 1: Muscle Ups, Wall Ball & Rings

11/27/12

Muscle Ups (assisted) x 10, 8, 6, 4, 2
Wall Ball Shots (20) 20, 10, 10, 10, 10, 10, 10, 10, 10

Ring Rotations with L-Sits x 5

Workout 1: Body Weight, Workout 2: Chest & Delts

11/26/12

Workout 1:
Situps x 100
Pushups x 100
Pullups x 70
Ring Dips x 70

Workout 2:
Bench Press (135) 15, (225) 12, (275) 11, (315) 6, 2, 1
Incline DB Press (80) 12, (90) 11, (100) 8, (50) 20
Push Press (135) 10, 10, (155) 5, (175) 2
Machine Fly (superset with Rear Machine Fly) (120) 12, (145) 11, (160) 10
Rear Machine Fly (100) 12, (120) 11, 11

Vacation 11/21/12 - 11/25/12 (Running Only)

11/21/12
Run 3 miles in sand

11/22/12 

Run 3 miles in sand

11/24/12 

Run 3 miles in sand

Chipper & Snatch

11/20/12

Pullups x 20
Burpies x 20
Wall Ball Shots (20) 20
Situps x 20
Ring Dips x 20
HSPU x 20
KB Swing (45) 20
30" Box Jump x 20

Snatch (45) 6, (65) 4, (95) 3,  (115) 3, (135) 2, (145) 2, (155) - , (135) 2

Push, Pull, Sit & Arms

11/19/12

Warmup:
Sit Ups x 100
Pullups x 50
Pushups x 50
Practice Snatch w/PVC

Triceps Rope Extensions (45) 15, 12, 12, 12
Barbell Curl (70) 20, 10, (50) 10, 10, 10, 10, 10
Hammer Curls (superset with DB Over Extension) (45) 10, 10, (40) 10, 10
DB Overhead Extension (70) 18, (75) 12, (80) 10, (85) 10
Weighted Pull Ups (45) 10, 7, 3
Weighted Dips (45) 10, 7, 3

Sprint, Push, Sit, Bear, Bound, Swing & Burp

11/16/12

4 rounds for time of:
Sprint x 57 m
Pushups x 20
Situps x 20
Bear Crawl x 57 m
Bounding x 16 m
Kettle Bell Swing (35) 15
Burpies x 10

17:20

W1: Rear Squats & Calf Raises, W2: burp, swing, knees, push

11/15/12

W1:
Warmup, stretching and foam roller
Rear Squats (85) 8, (135) 8, (185) 4, (225) 2, (255) 2, (275) 2
---
Rear Squats (275) 2, (285) 2, (295) 2, (305) 2, (315) 2, (325) f, (325) 1, (135) 20, (155) 10
Smith Calf Raise (110) 20, (160) 20, (180) 10, 10

W2:
4 rounds of:
Burpie x 15
KB Swing (55) 15
Knees 2 Elbows x 10
Pushups x 20

21:00

Workout 2: "Barbara"

11/14/12

"Barbara"

5 rounds for time of:
20 pullups
30 pushups
40 situps
50 body squats

32:15
I forgot to do the 3 minute breaks. My last time was 45:something. Better luck next time.

Workout 1: Hang Clean, Snatch, Dead Lift

11/14/12

Warm Up:
Shoulder Rotations
Hang Cleans (65) 10, (95) 8, (115) 4

Workout:
Hang Cleans (135) 2, (155) 2, (185) 2, (205) 2, (215) 1
Snatch (65) 10, (95) 2, (115) 2, (135) 3, (155) 1
Dead Lifts (135) 10, (225) 10, (275) 8, (295) 5, (315) 2

MW - Workout 2: Bench, Burpees, KB Swing, Turkish GU's

11/12/12

Workout 2:
Warmup: Pushups and Pullups x 50/50 (AFAP)

Bench Press (135) 10, (225) 10, (275) 10, (315) 10, (325) 2

4 rounds for time of:
Burpees x 15
KB Swing (45) x 20
Turkish Get Ups (20) x 3/3

16:54

G - Workout 1: Rings

11/12/12

Worked out on gymnastic rings for 45 minutes.
- muscle ups
- pull ups
- Dips to L-Sits (x10 then 30 second L-Sit)
- pushups with one arm extensions (hold each arm for 3-count)
- Shoulder rotations

5 rounds as fast as possible of the following:
Pull ups x 10
Push ups x 10

-forgot to check time!

MG - Sprint, Shuffle, Body Weight

11/09/12

Warmup:
Ring Exercises for 15 minutes

For time, complete 4 rounds of the following:
Sprint 58 m (basketball court length, down and back)
Pushups x 15
Side Shuffle 58 m
Burpees x 10
Handstand walk 15 m (basketball court width)
Situps x 20

19:00 -
Handstand walks slowed me down. I was having trouble keeping forward motion, plus I was tired from the previous exercises.

Worked on the rings for 15 minutes as a cool down.

MGW - Chipper

11/07/12

HSPU x 30
Toes 2 Bar x 30
Dead Lift (225) 30
Back Extensions x 30
DB Push Press (40) 30
KB Swing (45) 30
Pull ups x 30
Row 40 calories

29:00 this wasn't actual time, exercises were scattered across the gym and I waited for my client to finish some of her exercises before moving to the next.

Workout 1: Arms & Workout 2: Legs & Battle Ropes

11/06/12

Workout 1:
Pullups x 30
Barbell Curls (50) 100
2 rounds of:
Hammer Curls (50) 10, (45) 10, (40) 10, (35) 10, (30) 10

Ring Dips x 30
Triceps Rope Extensions (30) 20, 20, 20


Workout 2:
Squats (135) 25, (225) 50, (135) 10
Lunges w/Barbell (70) 20, 20, 20
Battle Ropes (double waves) 30 seconds x 3
Battle Ropes (big Waves) 30 seconds x 3

W -Front Squats

11/05/12

Warmup:
Body Squats x 20
Front Squats (45) 10, (95) 6, (135) 4, (185) 4, (225) 3, (255) 2

Workout:
Front Squats (225) 10, (175) 20, (135) 30
Extensions (120) 15, 15, 15
Smith Calf Raise (110) 20, 20, 20

Ring Exercises & WOD: OHS / Double Unders

11/03/12

Workout 1: Gymnastic Ring Exercises 30-45 minutes

Workout 2:
Complete 3 rounds for time:
Overhead Squats (135) 10
Double Unders x 50
16:21

Workout 2 was a disaster. I could barely do double unders.
My shoulders might have been too exhausted from the ring exercises earlier. I think I could have done that workout in half the time, had my shoulders been fresh. Very frustrating, and if you have ever done double unders, you know frustration only leads to more frustration.

LesMills Body Pump Class

11/02/12

Not going to post all exercises, but it was a full body workout and muscle groups were burning.
The class was basically a fast paced weight training class. Lighter weights with higher volume and minimal rest periods. You need to choose your weights wisely, there were a couple of times where I wasn't sure if I was going to make it through the set with the weight I had chosen, but I was in the front row dead-center, so I had to suck it up and keep pushing. My quads were sore the next day, which is unusual for me. It was a lot of fun and a sufficient workout for today. Definitely recommend trying a class!

Weight Lifting: Cleans & Split Jerk

11/01/12

Warmup, shoulder rotations and cleans (45) 10, 8 reps

Hang Cleans (65) 10, (95) 8, (115) 6, (135) 4, (155) 2, (175) 2
Split Jerk (65) 4/4, (95) 4/4, (115) 4/4, (135) 2/2, (155) 2/2, (175) 1/1


Left glute still tight and bumper plates, so I didn't push the weight too far.

MGW - Double Unders, Pull Ups & Bench (hundos)

10/31/12

100 reps of each:
Double Unders
Pull Ups
Bench Press (185) 50, (135) 50

27:25

Lower back and glutes still tight, but getting more flexible.

GW - Pull Ups & Push Press

10/30/12

21 -15 - 9 reps. Do 21 reps of each exercise before moving on to 15 reps.
Push Press (95)
Pull ups
5:38

Did a light workout later:
Body Squat x 50
Rear Squat (75) 25
Sit Ups x 50
Handstands x 20 minutes
Double Unders x 100


Back is getting better, but still achy in the glutes and around the tailbone.

Push, Squat, Sit AMRAP

10/29/12

As many rounds as possible in 8 minutes:
Pushups x 8
BodySquat x 10
Situps x 12

9 rounds

CF Level 1 Trainer Course WOD amrap

10/28/12

As many rounds as possible of the following (in 8 minutes):
Pushups x 8
MedBall Cleans x 10
Situps x 12

6 rounds I think, I didn't do a very good job counting reps or rounds (shocker).
Back and left hip is staring to loosen up quite a bit and range of motion is coming back.
Getting better. Can't wait to start applying new knowledge.

CF WOD "Fran" & CF Level 1 Course

10/27/12

"Fran" is a benchmark workout that goes like this:

Complete the following two exercises, reps of 21, 15, 9 for time:
Thrusters (95)
Pullups
6:24

My time isn't great, but ok for 3 hours of sleep and some serious hip and lower back issues since Wednesday. Starting to loosen up, but still can't do full hip flexion while knees are extended.

The Level 1 course was awesome today! CrossFit is the shit!
www.crossfit.com

Rest Day & Flexibility

10/25/12

Various Stretching exercises
Foam Roller Work
Swiss Ball
Bands
and Rest

2 days until Crossfit Level 1 course! Very Excited!

CF WOD Sumo Dead Hi Pull & Lateral Jumps

10/24/12

21, 18, 15, 12, 9, 6, and 3 reps of the following for time:
Sumo Dead Lift High Pull (95)
24" Lateral Jump
16:45

To see workout videos or how to do the exercises, go to www.crossfit.com.

My back was tight this morning when I woke up. Stretched before and after, but got even tighter after the workout. Doesn't help that I have been sitting in a chair the last few days. Plan on using the wobble disc to loosen it up tonight.

Thrust, Extend, Pull & Sit wod

10/23/12

Warmup:
Body Squats x 35
Thruster (45) 10, (65) 5

Workout:
Thruster (95) 50
Back Extensions x 60
3 rounds of:
Pullups x 10
L-Sit 20 seconds
24:55

Felt like shit last night and again about 5 reps into the (95) thrusters.

CF WOD modified: Ring Dips, DU's, Squat Snatch, BJ's

10/22/12

5 rounds of:
Ring Dips x 7
Double Unders x 30
Squat Snatch (115) x 7
24" Box Jump x 7

First workout at the new gym! Seemed like the bar I used for the snatch had a fatter diameter than what I am used to, but super smooth action. Had to get hips way under into squat to finish some of the last snatches. Double unders got rough on the last set as well, but the new gym is sick!

Ring Exercises & Running with Logan

10/21/12

Various ring exercises:
Pushups to one-arm extension
Dips to L-sit
Jumping Muscle ups
Feet assisted muscle ups
Pullups

Run 600 meters broken up into 50 - 75 meter dashes with my nephew Logan, (7 years old).

9x50 body wod

10/20/12

50 reps of the following exercise:
Double Unders
Hi Jump Squats
Burpees
Pushups
Situps
Body Squats
Pullups
Handstand Pushups (only completed 30)
Dips

39:00

Modified WOD: hang cleans, pistol squats, sprints

Matt Hoeft doing hang cleans (135#) at the home gym.

10/18/12

Hang Cleans (185) 30
Alternating Pistol Squat x 50
Sprints 25 m x 10
Rope Climb (no feet) 15' x 1
18:10

I worked up to 185# on the hang cleans before I started the working set . I attempted 205# but failed and dropped back to 185. The Actual WOD weight was supposed to be 225#. The original workout also included rowing 2000 m, but no rowing machine at my house.

W1: Rings & Things, W2: CF WOD 121017

12/17/12

Worked on the rings for 40 minutes:
Muscle-up practice, pullups, dips, inverted handstands, handstands, l-sits.
Speed bag drills 15:00
Situps x 100
MedBall Situps (15) 30
Double Unders x 50

W2: wod121017

For time:
Run 1600 m
Rest 3 minutes
Run 1200 m
Rest 2 minutes
Run 800 m
Rest 1 minute
Run 400 m
27:32

Pullups x 50

CF WOD 121016

10/16/12

3 rounds for time:
Sots Press (45) 15
Handstand Walk 15m
L-Sit hold 20'
Handstand Walk 15m
21:00

This was the best I have done for distance on handstand walks. They are getting much easier and more comfortable. They are unexpectedly grueling.

Squats & Deadlifts, Pull Ups & Pull Downs

10/15/12

For the squats and deadlifts we would start with the Squat by cleaning and pressing the weight to the rear squat position, complete reps, return the weight back to the floor and immediately begin deadlifts.

Squat/Deadlift (45)  10/10, (95) 10/10, (135) 20/20, (155) 20/20, (185) 15/15, (195) 10/10
Pullups (60)/no weight x 8/7, 5/5, 2/8
Straight Pulldown (50) 10, (60) 10, 10, 10

Did some Olympic lifts later in the day:
Cleans (45) 5, 5, 5, (75) 2, 2, 2, 2, (135) 2, 2
Snatch (45) 5, 5, (75) 2, 2, 2, (135) 2

CF WOD "Glen" modified

10/12/12

Warmups Clean & Jerk (45), (65) (95)

Supposed to be for time, but I was working with a partner and didn't bother to record.
Clean & Jerk (135) x 30
Run 1 mile
15' Rope Climb x 10 ascents
Run 1 mile
Burpies x 50 (changed 100 reps to 50 and added 60 Box Jumps)
Box Jumps x 20 @ 20", 24", 30"

Mountain Bike/Pullups, Dips and Abs & Burpies

10/10/12 Rode 9 miles
10/11/12 Rode 9 miles (failed muscle ups)

2 Reps/Set of the following:
Weighted Pullups (40), (50), (60), (70), (80), (90)
Weighted Dips (45), (55), (65), (65), (65), (65)
Decline Situps/Knee Raises 20/20, 20/20, 20/20, 20/20, 20/20
Burpies x 100 (8:00) New PR!!

WOD 100 Pounder

10/09/12

Perform 50 reps for each exercise with a load of (100):
Bench Press
Overhead Squats
Push Press
Squat Cleans
Deadlift
Cable Rows

CF WOD 20121008

10/08/12

100' Lunge
Pushups x 50
Double Unders x 50
Knee 2 Elbows x 25
15' Rope CLimb x 5
24" Box Jump x 50
Overhead Squat (65) 25
L Pullups x 25
Situps x 50

24:00

Chest

10/03/12

Pushups x 30

Bench Press (135) 10, (225) 10, (275) 10, (135) 28

Incline Fly (45) 10, 10, 10

Back Hundos & Muscleups

10/03/12

Bar Muscleups x 5
Handstand Walk 5 minutes
Pullups x 100
Deadlift (135) 100
Cable Rows (100) 100
Alternate Pulldowns (50) 60, (60) 20, (80) 20
Rear Shrug (110) 100

WOD

10/01/12

3 rounds of:
BodySquats x 25
Burpees x 25
KB Swing (50) 25
Pistol Squat x 5/5
MedBall Standup
Weighted Pullups (60) 25 (do as many as you can, drop weight and finish set: 15/10, 12/13, 10/15

Run, failed muscle ups & foot problems

09/30/12

Run 5.4 miles
Attempted muscle ups, still no dice. Pathetic.

Calves were tight when I started running, loosened up and ran fine.
Next morning my feet were killing me. the pain was so intense I thought I had fractured both feet.
Pain was practically identical in location and intensity on both feet.
The pain would come and go, but sometimes it was so intense I could not put pressure on my feet.
The pain travelled a bit within a 2 - 3" area around the cuboid bone. I think the calcaneouscuboid articular capsules or the fibular brevis muscle were stressed from the calf extensions prior to the 5.5 mile run. Sometimes the pain was located around the exstensor digitorum brevis.

I did a lot of stretching using my hands to flex the joints of the feet and I would do PNF stretching using a flat therapy band to stretch my calves. I also used a blunt end of a drum stick for deep tissue on the bottoms of the feet and foam rollers for anterior tibialis, calves, and tendon of the fibular longus.

By 10/09, the pain had subsided with slight reminders of discomfort beginning to feel more like weakness around the joints. Much better on 10/10, still stiff in the morning when I wake up, better though out the day. 10/11 feel pretty good, ready to run!

Mutilated WOD

09/28/12

3 rounds of:
Lunge 100m
Handstand Walk 20m
KB Swing (35) 50

30:00

WOD Hundos

09/27/12

100 reps of each of the following:
Pullups
Bench Press (135)
Bar Curls (45)
Calf Raises (110)

Back

09/26/12

Sumo Deadlifts (135) 10, (225) 10
Deadlifts (275) 10, (315) 4, (325) 2, (335) 1
DB Row (100) 10/10, 10/10, 10/10, (120) 8/8
Alt Pulldowns (70) 10/10, (60) 10/10, 8/8

WOD hundos

09/26/12

Warmup 10 minutes

100 reps of each of the following:
Walking Lunge
BodySquat
Burpies (9:00)
Pushups (3:40)
Situps

only timed burpies and pullups

W1: Legs & W2: Pulls and Biceps

09/25/12

W1:
Warmup:
Lunges x 100
BodySuats x 100

Back Squats (135) 6, (185) 2, (225) 2, (275) 2, (285) 2, (295) 2, (305) 2, (315) 2
Front Squats (185) 2, (195) 2, (215) 2, (235) 2
Overhead Squats (135) 6, (115) 10, 10
Extensions (130) 12, 12, 12, 12


W2:
Warmup: Lat Pulldowns and bodySquats

4 rounds of:
Pullups x 10
Cable Curls (42.5) 10
Burpies x 10

4 rounds of:
Chins x 10
Alt Pulldowns (50) x 30
Burpies x10

Hammer Curls (45) 15, 8, 8
Alt DB Curls (35) 8, 8, 3

WOD

09/24/12

4 rounds of:
Burpies x 10
Pullups (45) 5
Deadlift (225) 7
Clean & Press (60) 5
Situps x 20

28:00

Leg Raises x 20, 20, 20, 20

CF WOD "Adrian"

09/23/12

7 rounds of:
Forward Rolls x 3
Wall Climbs x 5
Toe 2 Bar x 7
24" Box Jump x 9

21:09

WOD

09/22/12

2 rounds of:
15' Rope Climb x 2
KB Swing (35) 25
30" Box Jump x 10
Clean (95) x 10
Wall Ball Shots (15) 20

17:00

W1: CF WOD: Deadlift/OverSquat & W2: Back

09/19/12

3 rounds, Reps of 21, 15, 9:
Deadlift (225)
Overhead Squat (135)

12:30

W2: Back
Weighted Pullups (45) 20
Pullups/Chinups (slow) x 5/5, 5/5
Alternate Pulldown (50) 10/10, (60) 10/10, (70) 10/10, (90) 5/5
Cable Rows (180) 6, (120) 15, (100) 25
Shrugs (110) 15, 12, 12, 12

Back was trashed like never before!
Abs sore from Angie and Oversquats? 09/20/12

Legs & CF WOD "Angie"

09/18/12

Warmup, BodySquats x 100

Box Jumps (superset with Squats) 15, 15, 15, 15
Squats (135) 20, (185) 15, (205) 12, (225) 10
Lunges (90) 16, 16, 16
Extensions (superset with Squats) (130) 15, 15, 15, 15
Squats (45) 15, 15, 15, 15

Angie

100 reps of each:
Pullups
Pushups
Situps
BodySquats

24:40

CF WOD 120912

09/14/12

4 rounds of:
15' Rope Climb x 3
Pushups x 30
Situps x 30

24:50

Arms

09/13/12

Pullups/Dips x 10/10, 10/10, 10/10
LF Machine Curls (90) 12, (110) 12, 12
Bar Curl (65) 12, (75) 12, 5, (45) 12
Hammer Curls (40) 10, 10, 10
Tri Press Bar (77.5) 15, (87.5) 12, 13
DB Extension Overhead (70) 10, 12, 11
Rope Press (32.5) 12, 12, 13

WOD 7 & 7

09/12/12

7 reps of each exercise for 7 rounds:
HSPU
Thruster (135)
Knee 2 Elbows
Deadlift (245)
Burpies
KB Swing (35)
Pullups

52:00

Legs

09/11/12

Warmup:
Bodysquats x 50
Overhead Squat (45) 10, (95) 10

Overhead Squats (135) 20
Front Squats (135) 10, (185) 10
Rear Squats (225) 10, (275) 10, (310) 2
Split Squat (smith rack) (70) 10/10, (80) 10/10, (90) 10/10
Lunges (120) 12, 10, 7, (90) 12

Snatch & Chest

09/10/12

Snatch (95) 2, (105) 2, 4, (115) 2, 2, (135) 2, 2

Bench Press (135) 20, (225) 10, (275) 10, (315) 4
Incline DB Press (negatives) (100) 10, (95) 8, (90) 4, (85) 4
DB Fly (50) negatives 10, ( 55) slow 8, (40) fast 10
Pushups x 100 (10 reps each of the following)
BirdDogs, Plyo, Incline, Pike, Wide, Close, Walk, Bosu, hand up

Bike & WOD 30

09/09/12

Mountain Bike 10 miles

Complete 30 reps of each of the following:
Pullups
Box Jumps
KB Swings (35)
WallBall Shots (15)
Hang CLeans (115)
Burpies
Situps

Run 5 miles & 50 Pullups

09/08/12

Run 5 miles
Pullups 50

Shoulders

09/07/12

HSPU x 30
DB Clean & Press (50) 10, (55) 10, (60) 10, (80) 2, (65) 8
Upright Rows (45) 15, (115) 12, (125) 10
Side Raises (30) 10, 10, 9
Dips (five fast/five slow) 10, 10, 10, 10

CF WOD 120903 & Calves

09/05/12

Warmup:
Situps x 25
L Sit: 30, 15, 15, 10 seconds

3 Rounds of:
Chest 2 Bar x 15
Burpies x 20
Sumo Deadlift HiPull (95) 15
16:00

Smith Calf Raise (110) 20, (160) 15, 15, 12

CF WOD 120904

09/04/12

Warmup:
BodySquats x 25
Thrusters (45) 25

Thrusters (95) x 100 - 21:10

CF WOD "Manion"

09/03/12

7 rounds of:
Run 400 meters
Back Squat (135) 25
35:00

CF WOD "holleyman" modified

08/30/12

30 rounds of:
Wall Ball Shots (15) x 6
HSPU x 3
Power Clean (185, 175, 155, 135) x 1
Ran out of time did 23 rounds in 31:00

Back

08/28/12

Back Extensions (100) 60
Deadlifts (45) 10, (135) 10, (225) 10, (315) 5
Weighted/No Weight Pullups (45/0) 10/2, 6/4, 3/6, /10
Alternating Lat Pulldown (100) 5 (80) 4, (80) 12, 12, 10
Cable Rows (160) 15, (180) 11, (200) 8, (100) 10

W1: Modified WOD & W2: Chest

08/27/12

Walking Lunge x 26
Pullups x 20
Box Jumps x 50
Double Unders x 20
Dips x 25
Knees 2 Elbows
KB Swing (35) 30
Situps x 30
Hang Squat Clean (135) 20
Back Extensions x 25
Wall Ball (15) x 30
Iso-Lateral Pulldowns (100) 90

27:00

W2: Chest

Warmup: Bench Press (135) 25, 25, 25, 25
DB Rack Press: Each set to failure, minimal rest (50, 55, 60...up to 120)
Cable Fly: (17.5) 15, (22.5) 7, (17.5) 4, 12
Machine Fly: (110) 12, 10, 7

CF WOD "Barbara"

08/26/12

5 Rounds for time: 41:00
Pullups x 20
Pushups x 30
Situps x 40
Body Squats x 50
3:00 rest between rounds

W1: Arms & W2: CF WOD 120819

08/24/12

LF Machine Curls (110) f, (130) f, f, f
Bar Curls (95) 7 (65) 5, 12, (45) 20
Hammer Curls (45) 12, (40) 12, (35) 15
Triceps Extension (70) 12, 12, 12
Tri Forward Extension (47.5) 12, 12, 12
Rope Press (30) 10, 10, 10
Calf Raise (Smith) (110) 25, 20, 20, 20

Workout 2:

Warmup:
Back Extensions (60) 25
Deadlift (45) 10 (135) 10 (225) 5

Five Rounds for time: 9:54
Deadlift (275) x
Burpies x 10


Leg Raises

W1:DB Cleans, Chest & W2:CF WOD "tully"

08/23/12

DB Cleans: 1 Rep each (30) (35) (40) (45) (50) (55) (60) (65) (70) (75) (80)
100 Pushups
Bench Press (135) 10, (225) 10, (135) 20, 16, 12, 16
Incline DB Fly (50) 10, (45) 15, (40) 20, (35) 13
Bird Dog Pushups x 10
Bosu Pushups x 10
Plyo Pushups x 10
Incline Pushups x 10


Workout 2:

CF WOD "Tully"
DB Cleans (40) 23
Run 200m
4 Rounds
Used treadmill for running.

Cleans, Ring Dips, Pullups, Run

08/22/12

Power Cleans & Hang Cleans (75) 5, (95) 5, (135) 5, (155) 2, (165) 2, (185) 2, (205) 1
Ring Dips 21, Run 100 y, Pullups 21, Run 200 y
Ring Dips 15, Run 200 y, Pullups 15, Run 400 y
Ring Dips 9, Run 200 y, Pullups 9, Run 400 y

CF WOD - Thrusters & Run

08/21/12

Thruster (135) 15
Run 200 m
Thruster (95) 30
Run 400 m
Thruster (65) 30
Run 800 m

Morning Run and Leg Workout

08/20/12

Run outdoors 4.25 miles

Warmup, Body Squats x 100
Squats (135) 10, (155) 10, (175) 10, (195) 10, (215) 10, (235) 10, (255) 10, (275) 10, (295) 5, (315) 4
Extensions (150) 10, 10, 10, 10, 10 (130) 10, 10, 10

Warrior Dash, Johnson Creek, WI, 08/18/12

The Warrior Dash was a blast! I went with a group of Anytime Fitness people and my sister, who was an honorary Anytime Fitness member. I am looking forward to the next race. I am thinking about doing the Galdiator or Spartan Race coming up in the next couple months. The Warrior Dash is more fun than  competition, so anyone could probably do it. I highly recommend it to anyone looking for a challenge outdoors and who is willing to get dirty!

Arm-centric Workout

08/17/12

L-Sit x 5
Snatch (65) 10, (75) 10, (95) 10, (135) 5
Deadlift Curls (65) 20, (75) 15, (95) 15
LF Machine Curls (90) 20, (110) 15, (130) 10
Weighted Dips (45) 20, 15, 10
HSPU x 30
Rope Press (30) 20, 15, 15

Body Circuit

08/15/12

Warmup, Pullups, L-Sit Pullups
Situps x 100
Bird Dog Pushups x 40
Wall Ball Shots x 45
Kettle Bell Swings x 50
Burpees x 50

Body Circuit

08/14/12

Warmup, walk 4.0 mph 10 minutes
Ring Dips 13, 12
L-Sit Pullups 10, 10
Pushups 20, 20
Body Squats 15, 15
Pulleys 10, 8, 6
Heavy Ropes 60 seconds (Alt. Waves 30 seconds, Double Waves 15 seconds, big Waves 15 seconds)
Burpies 10, 10

Workout 1: Legs & Workout 2: Shoulders/Abs

08/13/12

Workout 1: Legs

Warmup, Jump Rope, Handstands, L-Sits

Squat superset with Box Jump (135) 10, (225) 21, 15, 9
Box Jump 10, 21, 15, 9
Single-Leg Press (190) 21, 15, (215) 9
Body Squats x 150

Workout 2: Shoulders/abs

HSPU x 30
Push Press (95) 21, (115) 15, (125) 9
Forward FLys (20) 10, 10, 10
Lying Upright Rows (67.5) 10, 12, 10
Face Pull (57.5) 10, 10, 10

L-Sit x 3
Leg Raise x 15, 15, 15, 15

Biking, Pullups, Handstands

08/12/12

Mountain bike 16 miles
100 Pullups
Handstands 30 minutes

CF WOD - Squats

08/10/12

Warmup, Jump Rope x 300
I suck at double-unders (even with speed rope) but managed 17.

This was another crossfit workout 3 types of squats 4 reps of each, increasing the load for each rep.
Overhead Squat 1-1-1-1, loads: 135, 155, 185, 205
Front Squat 1-1-1-1, loads: 225, 245, 255, 260
Rear Squat 1-1-1-1, loads: 295, 315, 325, 330

CF WOD "Jared"

08/09/12

This workout is a Crossfit WOD called "Jared" go to www.crossfit.com to learn more. I definitely recommend visiting the crossfit site. Tons of useful information and interesting perspective on health fitness. Plus the workouts are sick!

4 rounds of
800 meter run
40 Pullups
70 Pushups

42:07 this workout was rough.

Body Circuit

08/08/12

Perform each exercise before going to second set. 3 sets total
Plank 2:30, 1:30, 1:00
Situps 25
Side Planks 30/30 seconds
Bag Drag (90) x 6
Farmer's Walk (180) x 5
Pushups x 25
Leg Lifts 60 seconds
Jump Squats x 20

Workout 1: Legs & Workout 2: Body Circuit

08/06/12

Workout 1: Legs
Jump Rope x 300
Walking Lunge 60 seconds x 3
Squat (135) F, (185) 15, (235) 12, (315) 4, (225) 10, (135) (4:4 tempo) 5
Extensions (superset with front squat) (150) 15, 12, 10
Front Squat (45) 15, 12, 20
Leg Pross (low) (superset with front squat) (550) 10, (640) 8, 10
Front Squat (45) 10, 10, 10
Walking Lunge 60 seconds x 2
Box Jump 30" x 10, 10

Workout 2: Body Circuit
Body Squat x 50
Pullups x 50
Dips x 50
Wall Ball x 50
HSPU x 20
Burpee Box Jump x 25
Kettle Bell Swings (35) x 50
Situps x 50
Bosy Squats x 100

Chest Workout

08/06/12

Pushups x 100 (3:22 minutes)
Bench Press (135) 10, (225) 10, (315) 4, (225) 10, (135) (1:4 tempo) 5
Dips (45) 10, drop weight / 10, (45) 5 / (0) 5, (45) 8 / (0) 4

Circuit Workout

08/05/12

Jump Rope x 300
Pushups x 25 / HSPU x 25
Dips x 50
Chins x 50
Farmer's Walk (180) x 5
Burpee Box Jumps x 25
Wall Balls (15) x 50
Kettle Bell Swings (35) x 50
Farmer's Walk (180) x 5
Back Extensions x 50
Situps x 50
Jump Rope x 300

47:00 minutes

Workout 1: Arms & Workout 2: CF WOD

08/03/12

Workout 1: Arms
Warmup Bis/Tris
Bar Curl (45) x 100
Incline DB Curl (40) 8, 7, 5
Hammer Curl (45) 10, (40) 10, (35) 10, 10
Triceps Press Down (85) 10, 10, 10
Rope Extension (overhead) superset with Rope Press Down (37.5) 10, 10, 10
Rope Press Down (37.5) 10, 10, 10

Workout 2: WOD
Thruster (75) x 30
15' Rope Ascents x 3 (had to do towel pulls x 15 instead, which I think are harder)
Thruster (75) x 20
15' Rope Ascents x 2
Thruster (75) x 10
15' Rope Ascent x 1

Brutal! especially after doing arms earlier.

CF WOD (modified)

08/02/12

I had to scale this WOD down. Crossfit kicks my ass sometimes, so I do what I can.

50 Reps per exercise:
Box Jump 24" (I used an 18")
Jump Pullup
Kettle Bell Swing (35)
Walking Lunge
Knees to Elbows
Push Press (45)
Back Extensions (had to do these on an LF machine)
Wall Ball (20) (I used a 15# ball, all I had)
Burpees (I crumbled here and only did 25)
Duble-unders (I suck at these, I did 200 regular jumps instead)

CF WOD & Low Volume Leg Workout

08/01/12

WOD: Clean & Jerk (135) 3, 3, (155) 3

Legs:
Squat (135) 10, (225) 10, 10, 10, 10
Leg Press (550) 10, (730) 10, (820) 8, 8
Extensions (150) 15, 12, 12

Workout 1: Circuit & Workout 2: CF WOD

07/31/12

Workout 1:

3 sets of the following exercises with Reps at 21, 15,  and 9, (except for heavy ropes)
Heavy Ropes: Alternating Waves (30 sec), Double Waves (15 sec), Big Waves (15 sec)
Situps
Deadlift (95)
Pushups
Burpees
Situps

Workout 2:

CF WOD: Hang Cleans (135) 15, Burpees x 15. Rounds x 3
Traps were wrecked from this workout for a 5-7 days!

CF WOD (pullups)

07/30/12

1 Round:
3 pullups with (45) DB, drop DB continue to do 5 strict dead hang pullups, then 7 kip pullups

Repeat for a total of 10 rounds. I could not complete this workout. I made it 8 rounds before my hands blistered and ruptured under the calluses, did not want to destroy my hands. This workout was brutal with or without destroying my hands.

Run & Arms

07/27/12

Run 3 miles in AM

Triceps Rope Press (30) 20, 20, 20
Single DB Extension (20) 12, 12, 12
Kickbacks (10) 12, 12, 12

Cable Curls superset with Rope Hammer Curls (47.5) 10, 10, 10
Rope Hammer Curls (37.5) 10, 10, 10
Incline DB  Curl (40) 10, 5 (35) 5, 10
Hammer Curls (40) 10, 10, 10
PReacher Hammer (25) 10, (30) 6
Rear Wrist Curl (65) 20, (75) 15, (65) 10 , 10, (45) 10
French Curl (55) 15, 12, (35) 12, 10

Modified WOD & Mountain Biking

07/29/12

3 rounds (21, 15, 9 reps)
Situps
Dead Lift (185)
Burpee Box Jump
Situps
HSPU
Burpee Pullups
(38:00)

Mountain Bike 28 miles

Mountain Bike

07/28/12

Mountain Bike 28 miles

Chest

07/26/12

Warmup, Pushups 30, 20, 20, 15, 15 (4:00)
Bench Press (135) 10, (225) 10, (315) 6, (225) 10, (135) 10
Incline DB Press (110) 10, (85) 8, (75) 5
DB Fly (45) 10, 10, 10 (50) 8
Weighted Dips (65) 9, 5, 3 (0) 10

Run 3 miles

07/25/12

Run 3 miles in morning

Back

07/24/12

Dead Lift (135) 10, (225) 10, (315) 8, (365) 2

Wide Pullups (45) 8, 5

Wide Pullups (slow) 7, 3

Pullups (fast) 10, 4

Pullups (kip) 15, 15

DB Row (120) 10, 8, 5

Straight Pulldown (40) 10, 9, 8

Rear Shrug (110) 15, 12, 12

Run & Legs

07/23/12

Run 3 miles in morning.

Warm up, Squats (45) 3 sets
Box Jump superset with Squats 10 reps
Squats (135) 15, (225) 12, (275) 10, (315) 5
Leg PRess superset with Squats (550) 15, (640) 15, (730) 10
Squat (45) 15, 15, 10
Extensions (150) 15, 15, (170) 10
Leg Press (feet high) (450) 15, (540) 15, 15
Curls (150) 12, 12, 12

Modified WOD reps of 30 workout

07/20/12

Run 3 miles in morning.

Situps 30
Deadlift (225) 30
Box Jumps 30
Overhead Squats (95) 30
Pullups 30

(15:40)

Run, Crossfit WOD & Arms

07/18/12

Run 3 miles in morning.

Warmup, Run 1mile, 9 min
Thrusters (95) & Pullups 21, 15, 9 (14:00) that shit is hard! www.crossfit.com
Biceps Bar Curl (45) 100 partition: 30, 20, 13, 10, 7
Alt hammer Curl (35) 10, 10, 10
Dips 20, 15, 10
Triceps PRess (rope) (42.5) 10, 10, 10

Run & Legs

07/16/12

Run 3 miles in the morning.

Lunges 1 minute x 3
Extensions (130) 20, (150) 20, (170 ) 20
Squats superset with Box Jumps (165) 15, (235) 10, (315) 5
Box Jumps 20, 15, 10
Leg Press superset with Squats (600) 20, (690) 15, (790)
Squat (45) 20, 15, 10
LEg PRess (feet high) (450) 15, 15, 15
Curls (130) 15, 15, 15

Arms & Mountain Biking

07/14/12

This is a snapshot of my dashboard from the Garmin software you get with your Forerunner 110. The bottom is cut off, but it also charts out your HR and shows your uploaded device. At first I thought the watch was expensive, but now I want to upgrade. I love this thing!

Warmup, Concentration Curls (20) x 50, Single DB Overhead Extensions (20) x 50
Alternate DB Curl (40) 11, (40) 6 (35) 3, (35) 5 (30) 5, (35) 7 (30) 3
Preacher Curl (65) 11, 11, 11 (75) 6
LF Machine Curls (110) 12, 12, 12, 10
Close Grip Smith Bench (110) 15, (160) 10, 10
Overhead DB Extension (80) 12, (90) 10, 9
Rope Press (37.5) 20, 15, 15
Forearm Curls (behind back) (85) 20, 12, 12, 12
French EZ Bar Curl (45) 20, 12, 12, 12

Mountain Bike 40 miles

Chest & Mountain Biking

07/13/12

Warmup: Pushups x 2 sets, DB Flys (25) x 3 sets

Bench Press (225) 20, (315) 6, (225) 9, (135) 10 (4:1)
Weighted Dips (60) 12, 10, 8
Cable Flys (27.5) 12, (32.5) 10, 10

Mountain Bike 12 miles

Back & Calves

07/12/12

Warmup, Pullups (45) 5, 5, 5, (25) 5, (0) 10
Cable Rows (close grip) (100) 15, (200) 12, (240) 6, (260) 5
DB Rows (100) 12, 10, 10
Straight Arm Pulldowns (40) 12, 10, 10
Pull Downs (close grip) (140) 12, (160) 10, (200) 5
Rear Smith Shrug (160) 15, 15, 12, 12
Calf Smith Raise (160) 15, 15, 12, 12

Workout 2: Shoulders

07/10/12

HSPU x 30
Military Press (185) 3 (155) 3, 4, 4
DB Press (100) 5, 5, 5
Side Raise (25) 15, (30) 12, (35) 8
Front Raise (25) 10, (30) 7, 6
Rear DB Fly (25) 12, 11, 10

Workout 1: Functional Training

07/10/12

Warmup 10 minute walk 4.0 mph, no incline

Body Squat x 20
Heavy (battle) Ropes:
- Alternating Waves 30 seconds
- Double Waves 15 seconds
- Big Slams: 15 seconds
Overhead Squat (95) 15, 10, 6
Pushups x 20
Situps x 20
Rope Pulleys x 8, 6, 6
Pulls/Chins x 10
Ring Dips x 10
Repeat this series of exercises x 3. Overhead squats and rope pulleys had descending reps for each set.

Monkey Bars (back and forth, up and down) x 2

Most of this is done on the Purmotion FTS (functional training system). I love this thing! I wish it had a taller center tower for Rope ascents. You can kinda do an ascent by wrapping the rope around a higher pullup bar, but you have to do an "L" climb, upper body only. It's just not the same. The monkey bars and the ropes are hard work and a lot of fun!

Run & Legs

07/09/12

3 mile run, outside, early am.

Warmup, Lunges 1 minute x 3
Extensions superset with squats:
Extensions (130) 20, (150) 15, (170) 10
Squats (45) 20, 15, 10
Leg Press superset with Squats:
Leg Press (feet low) (640) 20, (730) 15, 10
Squat (45) 20, 15, 10
Squats (225) 10, 10, (315) 4 (225) 6
Leg Press (feet high) (450) 20, 15 (540) 10
Curls (130) 20, (150) 15, 10

Run, Ride, Ride + Pulls & Chins

07/08/12

Run 3 miles in early AM.

Mountain bike 31 miles.

Mountain bike 5.5 miles
Pullups x 40
Chinups x 40

Crossfit WOD 02/07/12

02/07/12

Burpees x 70
Situps x 60
Kettle Bell Swing (25) x 50
Pullups x 40
HSPU x 30
26:42 - Time was almost too slow to post. I blame the heat!

Biceps Curl (45) x 100

Workout 1: Chest & Workout 2: Tomlinson (hero workout)

07/06/12

Workout 1:

Run 1.5 miles outside (temp in high 90's, too hot!)
Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline Isolateral Press (200) 15, (250) 10, (280) 10
Weighted Dips (45) 15, (75) 10, 7
Cable Fly (27.5) 15, 12, 12

Workout 2:
Tomlinson hero workout from Crossfit. I did the running on the treadmill and I did not time the workout either.

Run 200 meters
Burpee Deadlifts (with 60 lbs DB's) x 11
Repeat for 8 rounds

Back

07/05/12

Chins x 10, 10
Pulls x 10, 10
Cable Rows (close grip) (140) 12, (160) 12, (180) 10
Cable ROws (wide grip) (140) 12, (120) 10, 10
Straight Arm Pulldowns (30) 12, 12, 12
Pulldowns (close grip) (140) 12, (160) 10, (180) 6
Trap Rear Shrug (120) 15, 15, 15, 15
Front Shrug (70) 12, 12, 12

Run, Shoulders & Calves

07/03/12

Run early morning. Ring Dips & Pullups x 30 each.
Temperature has been in the hundreds, brutal heat!

Warmup, Jump Rope 5 minutes
HSPU x 40
DB Press (80) 15, 12, (70) 12
Upright Row (95) 15, 12, 10
Side Raise (25) 15, 13, 10
Rear Cable Fly (17.5) 15, 15, 15

Smith Calf Raise (160) 20, 20, 20, 20
Seated Raise (200) 12, 15, 15, 15

Run (early AM) & Legs

07/02/12

Run 3 miles outside in the morning.

Legs:
Lunges 1 minute x 4

Extensions superset with Squat
Extensions (130) 20, 15, 10
Squat (45) 20, 15, 10

Squats (225) 10, 10, 10, 10
Leg Press superset with Squat
Leg Press (feet low) (450) 20, (540) 15, (630) 10
Squat (45) 20, 15, 10
Curls (130) 20, 15, (150) 10
DB Stiff Leg Deadlift (100) 10 (120) 10 (140) 10

Back is pretty much back to normal. Still a little stiff in the morning, but I can run outside with no problems.

Running again with my Garmin Forerunner 110

07/01/12

Bought a Garmin Forerunner 110. Read reviews about several sports watches, HR monitors, with and without GPS. I love the forerunner. GPS is fast and the watch is easy to use the software and Garmin website are the shit! The watch records everything from calories, speed, route, HR, elevation and distance. I can upload everything to the website and it expands all the information into easy to use charts, maps etc. Very slick, very useful, so glad I bought this!

I got a speed rope, but double-unders are still a bitch! I also ordered some gymnast rings. I love doing ring dips, I get a super chest pump from them.

Arms & Calves

06/27/12

Warmup 10 minutes
Warmup, Dips x 30
Warmup, Chins x 30

Overhead Db Extension (80) 15, 15, 15
Pressdown (with EZ bar) (85) 15, 15, 15
Overhead Rope Extension (47.5) 15, 15, 13
Incline DB Curl dropset (40) 13 (30) 7, (40) 5 (30) 10, (40) 5 (30) 10
Bar Curl (45) 25, (65) 15, 10
Hammer Curls dropset (40) 10 (30) 10, (40) 10 (35) 5, (40) 10 (35) 5
French Curls (35) 20, 20, 20, 20

Calves Smith Press (160) 20, 20, 20, 20, 20

My back is much better, alignment almost there. I can run on the treadmill, but my glutes, hams and lower back get sore. Still stretching and using wobble disk.

Workout 1: Upper Body & Workout 2: Shoulders

06/26/12

Workout 1: Upper

Bench Press (135) 25
Deadlift (95) 20, (105) 15, (135) 10
Superset with Crunch x 25
Curl & Press (45) 10
superset with Crunch x 25
Rope Pulleys x 6
Thrusters (95) 10
Battle Ropes 45 seconds
Chinups x 10
Ring Dips x 10
Pullups x 10

Workout 2: Shoulders

HSPU x 15, 7, 5, 5
Military Press (135) 18, 12, (95) 5, (135) 10
Upright Row (95) 20, 15, 10
Side Raise (25) 20, 15, 10
Rear DB Fly (20) 10, 10, 10, 10
Face Pull (52.5) 12, 12, 12

Legs

06/25/12

Squat (45) 15, (225) 10, 15, 10
Extensions superset with Bodysquats
Extensions (130) 20, 15, 10
Body Squats (45) 20, 15, 10
Leg Press superset with Body Squats
Leg Press (feet low) (550) 20, (650) 15, 10
Body Squat (45) 20, 15, 10
Leg Press (feet Low) (550) 20, 15, 10
Curls (130) 20, (150) 15, 10
Bodys Squat (24) 25, 25
Lunge x 12, 12

Back

06/22/12

Pullups Wide (weighted) (45) 10, 5, 5
Pullups Wide 12, 10, 10
Straight Pulldown (40) 12, 10, 14, 9
DB Rows (100) 10, 10, 10

Arms

06/21/12

Warmup, Chinups 15, 10, 5
Warmup, Dips 15, 15

Superset pressdowns and Rope Press
Pressdown (with bar) (85) 15, 15, 15
Rope Press (47.5) 15, 15, 15

Skull Crush (65) 20, (85) 12, 11
LF Machine Curl (130) 20, 15, 15, 15
Cable Curls (62.5) 15, (57.5) 15, 15
Hammer Curls (45) 15, 15, 15
French Curls (85) 15, 12, 12

Shoulders

06/20/12

Walk 1 mile
Hand Stand Pushups x 15, 10, 6, 6, 10
DB Press (dropset with 90 & 50 DB's) x 20, 15, 10
Side Raise (25) x 20, (20) x 15, 15
Rear Cable Fly (17.5) 20, 15, (22.5) 12
Face Pull (42.5) 20, 15, 10

Back Pain has moved down to pelvis and tailbone, alignment getting better from stretching, swiss ball, foam roller and wobble disk.

Workout 1: Upper & Workout 2: Legs

06/19/12

Walk 1 mile

Crunch x 25
Rope Pulleys x 6
Battle Ropes  45 seconds
Medball Situps x 25
Ring Dips x 10
Pullups x 10
Repeat x 3

Legs: Reps x 25, 15, 10 for each exercise

Lunges x 12, 12, 12
Leg Press (feet low) (650) superset with Body Squat
Extensions (150) superset with Body Squat
Leg Press (feet high) (550)
Curls (140)
Body Squat x 150

Abs & Calves

06/18/12

Crunch x 100
Medball Situp x 100
Leg Raise (Roman Chair) x 100

Smith Calf Raise (110) x 100
Seated Calf Raise (150) x 100

Back still out, no running.

Workout 1: Body Weight, Upper & Workout 2: Chest/Back

06/16/12

My back is a lot better, but still slightly out of alignment and still stiff in the morning.

Workout 1:

Warmup, Walk 10 minutes
Pushups x 20
Chinups x 10
Ring Dips x 10
Rope Pulleys 1 minute
Battle Ropes 45 seconds
Crunches x 50
Medball Situp x 15
Plank 30 Seconds
Repeat series x 3

Workout 2:

Chest:
Bench Press (135) 20, (225) 10, (315) 6, (225) 16
Incline DB Press (100) 10, (90) 8, (25) 10
Incline DB FLy (50) 10, 10, 10
Back:
Wide Grip Pullups x 30
DB Row (100) 10, 10, 10
Wide Pull Down (140) 12, (160) 10, (180) 8
Close Pull Down (120 11, (140) 9, (120) 10

Arms, Spine: Day 8

06/15/12

My back is much better and not completely back into alignment, but better. Stiff in the morning, but nothing unusual. I ran a little on the treadmill during the warmup. It was okay, but my lower back fatigued quickly.

Bike 13 miles, Pullups and Chinups

Warmup, Run .75 miles, Walk .25, Chinups x 30, Dips x 30

Triceps:
Press Down (bar) (47.5) 20, 20, 15
Press Down (rope) (32.5) 20, 20, 15
Overhead Cable Extension (47.5) 15, 15, 15, 15, 15

Biceps:
Bar Curl (45) 25, 25, 25, 25
Hammer Curl (45) 13, 11, 10
French Curl (EZ Bar) (45) 15, 15, 15
Rear Forearm Curls (65) 15, 15, 10

Shoulders, Spine: Day 7

06/14/12

Bike 13 miles, Pullups and Chinups

Warmup, walk 10 minutes
Handstand Pushup x 38
Upright Row (95) 15, 15, (45) 15, 15, 15
Side Raise, Dropset (25) 20, (20) 15, (15) 10
Rear Cable Fly (22.5) 22, (17.5) 15, 10
Face Pull (32.5) 20, 15, 10

Abs & Calves, Spine: Day 5

06/12/12

Bike 13 miles, Pullups and Chinups

Warmup, Walk 10 minutes

Abs:
Crunch x 100
Medball Situp x 100
Knee Raise x 100

Calves:
Smith Raises on Step (120) 100
Calf Raise (150) 15, 15, 15, 20

Legs & Spine Problems: Day 4

06/11/12

Did not workout at all for a couple days, my back was stiff and achy. A lot of ice, stretching and Battlefield 3. Doing more biking since I can't run and I am limited on the types of exercises I can do safely.

Legs:

Warmup: Crunches x 50, Medball Situp x 75, Body Squat x 150

3 sets of 25, 15, 10
Bodysquat
Extensions (110)

Leg Press (650)
Bodysquat

High Leg Press (550)

Curls (150) 15, 15, 15

Chest & Spine out of Alignment: Day 1

06/08/12

During my morning workout warmup, I threw my back out of alignment on the rowing machine. I was trying to adjust my form to make it more efficient, when I was stabbed between the third and fourth lumbar, with something that felt like a red hot knife. For the next couple of days I was leaning like the Tower of Pisa.

Workout 2: Chest

Medball Situp x 100
Bench Press (225) 21, (245) 15, (315) 6
Incline HS Press (150) 21, (170) 15, (190) 9
Cable Fly (22.5) 21, 15, (32.5) 9
Weighted Dips (45) 10, 8

Workout 1: Full Body & Workout 2: Back

06/06/12

Workout 1:

Rowing (concept 2) 3 miles
Overhead Squats (95) 20, 10, 10, 10
Deadlifts (95) 25, 25
Medball Situps x 50

Workout 2:

run 1 mile
Pullups x 21, 15, 9
Deadlift (225) 21, 15, 9
Wide Cable Row (120) 21, (140) 15, (160) 9
Wide Pull Down (120) 21, (140) 15, (160) 9
DB Row (100) 15
Pullover (60) 10, 10
Rear Shrug (110) 15, 15, 15

Shoulders, Biking, Pullups

06/05/12

Mountain Bike 3 miles

30 pullups

20 chinups

Mountain Bike 3 miles

Run 1.5 Miles

Handstand Pushup x 30

DB Press (seated) (100/50) 6/10, (70) 15, (80) 10

Lateral DB Raise (25) 20, (30) 15, (35) 10

Rear Cable Fly (17.5) 15, 15, 12

Face Pull (47.5) 15, 15, 15

Run 1 mile

Mountain Bike 3 miles

30 pullups

20 chinups

Mountain Bike 3 miles

Arms

06/14/12

Run 1.4 miles

Triceps DB Extensions (20)  12, 12, 12
Kickbacks (15) 15, 15, 15
Press Down (85) 15, 15, (70) 15
Press Down (with rope) (30) 12, 12, 12, 12
Cable Curls (52.5) 15, 15, 15, 15
LF Machine Curl (130) 15, 15, 15, 15
Alternate DB Curl (40) 12, (35) 10
Incline DB Curl (40) 11, 10
Hammer Curl (35) 13, 8

Mountain Bike 3 miles
Pullups x 50
Mountain Bike 3 miles

Small Circuit & Abs

06/03/12

Run 1 mile

Minimal rest between exercises. 3 sets/Reps = 20, 15, 10
Burpee
Box jump 32"
Pullups

Medicine Ball Situp x 100

Decline Situps x 15
Leg Raise x 15
Repeat these two exercises x 4

Chest

06/02/12

Jump Rope 5 minutes
Calf Press Smith (160) 20, 20, 20, 20
Pushups x 100 (3:26)
Bench Press (225)  20, 20, (135)  28
Incline DB Fly (50) 12, 11, (45) 12
Weighted Dips (50) 10, 10, 10

Mountain Bike 3 miles
Pullups x 50
Mountain Bike 3 miles

Full body Circuit

06/01/12

Run 1 mile
Minimal rest between exercises. 3 Sets/Reps = 15, 11, 10 (except for drag/carry & plank)
Burpee
Box jump (weighted) (24)
Handstand Pushup
Medball Situp
Drag/Carry (90/50) x 2
Squat Press (24)
Medball Smash
Plank 60 seconds

Legs

05/31/12
Lunges 1 minute x 3

no rest between exercises. Reps = 20 (1st set), 15 (2nd set), 10 (3rd set).
Series 1:
Box Jumps
Squats (155)
Body Squats

Series 2:
Body Squat
Leg Press (540)

Series 3:
Body Squat
Leg Extensions (110)

Leg Curls (120) x 20, 20, 20, 20, 20

Arms

05/30/12

Run 1 mile (9:00)
Triceps Press (with rope) (30) x 20, 20, 20
Weighted Dips (60) x 10, 10, 7
Overhead Extension (with rope) (32.5) 10, 10, 10
LF Machine Curls (110) 15, 15, 15
Cable Curls (37.5) 15, 15, 15
Hammer Curls (35) 12, 12, 12
Run 1 mile

Workout 1: Back Circuit & Workout 2: Back

05/29/12

Workout 1:

Warm up 10 minutes
Row 3 miles on Concept 2 Rowing Machine (22:00)
Ring Dips x 10
L-Pullups x 10
Rope Pulleys 1 minute
Crunches 60 seconds
Battle Ropes 45 seconds
Russian Twist 30 seconds
Pullups x 10
Overhead Squat (95) x 10
Medball Situp x 10
Repeat x 3

Workout 2:

Run 1 mile
Deadlift (225) x 21, 15, 9
Cable Row (140) x 21, 15, 9
Wide Pulldown (120) 21, 15, 9
Run 1 mile

Arms & Circuit

05/28/12

Warmup, Pushups & Pullups x 50 per exercise
Weighted Dips (75 lbs/no weight) x 7/3, 6/4, 3/7
Press Downs (85) 12, 12, 12
Overhead Cable Extension (37.5) 15, (42.5) 12, 12
LF Machine Curl (140) 15, (130) 15, 15
Incline DB Curl (40) 12, 12, 12
Bar Curl (45) 25, 25, 25
Burpies x 50 (5:00)

Circuit:
Minimal rest between exercises.
Burpie x 10
Box Jump x 10
Body Squat x 20
Hand Stand Pushup x 10
Med Ball Situps x 10
Repeat x 3

Round 1 = 3:44, Round 2 = 3:39, Round 3 = 4:15

Resting after 2-a-days

05/25/12

Resting for 2 days (05/25 and 05/26). Body is achy and sore from double workouts. Shin splints are feeling like fine crystal. Friday I am canoeing for 8 hours light to heavy paddling, but mostly drinking and binge eating. Saturday feeling soft and fat from the binge eating the day before. Wanted to go the gym, but need much needed rest. I was supposed to workout after an early AM training session, but power was out at gym. My body is probably thanking that storm.

Workout 1: Legs (light) & Workout 2: Legs (volume)

05/24/12

Workout 1:
Treadmill Warmup 10 minutes
C2 Rowing 2 miles
Leg Press x 3
Extensions x 3
Curls x 3
Deadlifts x 3
C2 Rowing 2 miles

Workout 2:
Lunges 60 seconds x 3
No rest between exercises.

Series 1:
Box Jump x 10
Rear Squat (185) x 10
Body Squat x 10
Repeat series x 3

Series 2:
Body Squat x 15
Extensions (130) 12
Repeat series x 3

Series 3:
Leg Press (460) x 10
Body Squat x 20
Repeat series x 3

Curls (130) 15, 15, 15, 15
Lunges 60 seconds x 2

Workout 1: Chest & Sprints, Workout 2: Shoulders

05/23/12

Workout 1:
Warmup, Pushups x 100 (3:29)
Bench (135) 20, (225) 10, (275) 7, (225) 9, (155) 10
Incline DB Fly (50) 10, 10, 8

Sprints (25 - 40 yard variations) 15 - 20
wasn't really keeping track, but we did a lot of doubles and triples.

Workout 2:
Run .25 mile (1:35)

Handstand Pushups x 30
Military Press/Push Press (135) 15, 9, 9, (95) 9, (55) 30
Side Raise (superset with DB Press) (25) 15, 12, 10, 9
DB Press (25) 10, 10, 10, 10
Cable Rear Fly (17.5) 12, (22.5) 11, 12, 8

Run .25 miles x 4 (1:50)

Workout 1: Pulls & Abs / Workout 2: Abs & Calves

05/22/12

Workout 1:
Warmup 5 minutes
Row machine 5 minutes

Minimal rest periods between exercises.
Plank 60 sec.
Battle Ropes 45 sec.
Russian Twist 30 sec.
Rope Pulleys (upright) 60 sec.
Curl Press (45) x 10
Medicine ball Situp x 20
Barbell Row (95) x 10
DB Twist 30 sec.
Leg Raise x 20
L-Pullups x 10
Repeat series x 3

Workout 2:
No rest between exercises.
Plank 60 sec.
Side Plank (R) 30 sec.
Medicine ball Situp x 20
Side Plank (L) 30 sec.
Repeat series x 3

Rope Crunch (82.5) 25, 20, 20, 20
Calf Raise (smith machine) (160) x 20, 20, 20, 20
Decline Situps x 15, 15, 15

Workout 1 (quads) & Workout 2 (ouch)

05/21/12

Workout 1:
Jump rope 5 minutes
Lunges 1 minute x 3

Minimal rest between exercises.
Series 1:
Box Jump x 10
Overhead Squat (115) x 10
Body Squat x 10
Repeat series  x 3

Series 2:
Front Squat (135) x 10
Body Squat x 20
Repeat series x 3

Series 3:
Leg Press (feet low) (550) x 10
Body Squat x 10
Repeat series x 3

Workout 2:
1 mile run (9:00)
Burpies x 100 (7:10)
Pullups x 100 (8:45)
Pushups x 150 (7:50)
Body Squats x 300 (15:50)
Burpies x 50 (4:56)
.5 mile run (5:00)

ouch!

Cardio & Arms

05/20/12

Run 1 mile (9:30 minutes)
Burpies x 100 (6:49 minutes)

Triceps:
Cable Overhead Extension (with rope): (32.5) 12, (37.5) 12, (42.5) 12
Ez Bar Overhead Extension: (65) 12, 12, 12
Rope Press Down: (30) 12, 12, 12

Biceps:
HS Machine Curl: (110) 12, 12, 12
Incline DB Curl (superset with bar curl): (40) 12, 12, 12
Fat Bar Curl (close grip): (24) 11, 11, 11
Hammer Curl: (40) 11, 12, 11

Shoulders

05/19/12

Run 1 mile

Short rest periods between sets and exercises.
Pullups (weighted) (45) 3, 4, 4, 2, (70) 2, 2 (no weight w/kip) 15
Handstand pushups x 10, 10, 10
Dips (weighted) (70) x 10, 10, 8
Military/Push Jerk (135) x 10, 8/2, 7/2
DB Side Raises (25) x 10, 10, 10
Rear Delt Flyes (25) x 10, 10, 10

100 yard sprints x 5

Off Day Workout

05/18/12

Rode mountain bike 12 miles.
30 pullups halfway of ride.

Workout 1: Body Circuit / Workout 2: Hams & Calves

05/17/12

Workout 1:
10 minute Warmup

Minimal Rest Periods between exercises.
Body Squats x 20
Pushups x 20
Rope Pulleys 60 seconds
Plank w/DB Row (25) x 20
Battle Ropes 30 seconds
Russian Twist 30 seconds
Ring Dips x 8
Rope Pulleys 60 seconds
Thrusters (95) x 10
Deadlift (95) x 10
Plank 60 seconds
Repeat x 3

Workout 2:
Warmup, Lunges (60 seconds) x 3

Seated Curls (110) x 15, 15, 15, (170) 10
Stiff Leg Deadlift (180) 10, 10, (130) 8, (100) 8

Leg Press & Body Squats
A set of body squats is performed immediately followed by leg presses. 3 Sets for leg presses. Each set consists 2 smaller sets of 10-15 reps with feet high on the sled, followed by 2 sets of 10 - 15 reps with feet low on the sled. 30 second rest periods between high and low sets are done in the seat with feet upright and above the heart to restrict blood flow to the legs. Once the set of 4 is completed a set of body squats are done immediately after.

Body Squats x 20
Leg Press (450) x 15 hi, 15 hi, 15 lo, 15, 15 lo,
Body Squats x 20

Body Squats x 20
Leg Press (550) x 10 hi, 10 lo, 10 hi, 10 lo
Body Squats x 10

Body Squats x 20
Leg Press (550) x 10 hi, 10 lo, 10 hi, 10 lo
Body Squat x 10

Circuit (Chest)

05/16/12

Arm Circles (various) 2:30 minutes
Pushups x 100 (3:45) minutes

Minimal Rest periods between exercises.
Bench Press (135) x 20, (225) x10 (second and third set)
Burpie with Box Jump x 10
Pushups x10
Repeat series x3

Minimal Rest between exercises.
DB flys (slight incline) (50) x10
Decline Isolateral Press (190) x10
Pushups x10
Burpies x10
Repeat series x3

Sanbag Sprints:
Sprint 25 yards, pick up 50 lbs sandbag sprint 25 yards x2, drop sand bag sprint 25 yards
repeat x5
time (23.31 seconds)

Circuit (full body)

05/15/12

Run 1 mile

Minimal rest between the following exercises.
Pushups x20
Burpees x 10
Pullups x10
Battle Ropes 30 seconds
Body Squat x 20
Plank 60 seconds
Rope Pulleys 60 seconds
Crunches 30 seconds
Body Squats x20
Curl Press (45) x 10
Pullups x 10
Rope Pulleys 60 seconds
Repeat series x3

Run 1 mile

Circuit (full body)

05/14/12

Run 1 mile

Minimal rest between exercises.
Round 1:
Cable Rows (100) x100
Burpies with Box Jump x20
Pullups x30
Thrusters (95) x20

Round 2:

Cable Rows (100) x50

Burpies with Box Jump x15

Pullups x20

Thrusters (95) x15

Round 3:

Cable Rows (100) x20

Burpies with Box Jump x10

Pullups x10

Thrusters (95) x10

Run 1 mile

Circuit (burpies, arms & shoulders)

05/11/12

Run 1 mile

Series 1:
Minimal rest periods between exercises.
Chinups x 10
Cable Curls x 10
Dips x10
Triceps Pressdown (with Rope) x10
Burpies x10
Repeat x4

Series 2:
Handstand Pushup x10
Bar Curls x 50
Burpies x10
Repeat x3

Series 3:
DB Press (standing) (50) x10
Hammer Curls (50) x10
Burpies x10
Repeat x2

Run 1 mile

The Murph Workout (crossfit)

05/10/12

Run 1 mile
100 pullups
200 pushups
300 Air Squats
Run 1 mile

total time: 55 minutes

Workout 1: Circuit (Back/Pulling) Workout 2: (Full Body)

05/09/12

Workout 1:
Run 1 mile

Minimal rest between exercises
Pushups x20
Rope Pulleys 60 seconds
Straight Arm Pulldowns x10
Crunches 30 seconds
Plank 60 seconds
Rope Pulleys 60 seconds
Wide Grip Pullups x 10
Pushups x 20
DB Oblique Twist
Repeat x3

Workout 2:
Run 1 mile

Minimal rest periods between exercises.
Thrusters (115) x10
Box Jumps x10
Wide Grip Pullups x 10
Deadlifts (225) x10
Repeat x3

Run 1 mile

Circuit (pushups)

05/08/12
Run 1 mile

Following exercises are done with minimal rest periods, if any!
Handstand Pushups x10
Burpies x10
Medicine Ball, Situp to stand (with ball overhead) x10
Bird Dog Pushup x10
Drag & Carry (90 and 50 lbs sandbags) 60 seconds
Plank 60 seconds
Pushups x20
DB oblique twist 30 seconds
Repeat series x3

Run 1 mile

Workout 1: Arms & Calves & Workout 2: Circuit

05/07/12

Arms:
Tricpes Rope Press: (42.5) 15, 15, 15, 15
Overhead Rope Extension: (32.5) 12, 10, 10
Overhead EZ Bar Extension: (55) 15, 12, 12
DB Extension: (25) 10, 10, 10
LF Machine Curl: (130) 12, 12, 12, 11
Bar Curl: (65) 12, 12, 12
Incline DB Curl: (35) 12, 12, 12
EX Bar Curl (close grip): (65) 12, 12, 10

Calves:
Seated Raise: (150) 15, 15, 15, 15
Standing Press: (160) 20, 20, 20, 20

Ran 1 mile at 7mph


Circuit (broken up into 2 parts):
Part 1
Run .5 miles (6.5 - 8mph, 1-2 incline)
Pullups: 10, 10
Curls: (47.5) 15, 15
Dips: 15, 15
Triceps Rope Press: (32.5) 15, 15

Part 2
Repeat Circuit x3, rest as necessary
Burpee: 10
Jump Squat: 10
Side Shufle: 30 sec.
Medball Situp: 10
Box Jump: 10
Lateral Jumps: 30 sec.
Alternate Plank: 30 sec.
Front Squat: (24) 20
Walking Lunges: 60 sec.

Legs

05/05/12

Warm up, Walking Lunges: 60 sec. x2
Extensions: (130) 15, (150) 10, (170) 10
Squat: 3 dropsets: [(315) 8, (135) 10], (275) 9, (185) 10], [(225) 10, (185) 10]
Leg Press (feet low): (550) 15, 15, (640) 12
Leg Press (feet high): (550) 15, 15, 15
Seated Curl: (150) 15, 15, 15
Stiff Leg Deadlift: (160) 12, 8, 8

Small Circuit, Back Workout

05/04/12

Repeat Circuit x2, rest as necessary
Box Jumps: 20
Burpies (with pushup and pullup): 10
Squat Press: (95) 10
Crunch: 30

Deadlift (superset with Wide Grip Pullups): (135) 10, (225) 10, 8
Pullups: 10, 10, 10

Cable Rows (superset with Wide Grip Pullups): (160) 10, 10, 10
Pullups: 10, 10, 10

Workout 1: Circuit & Workout 2: Arms

05/03/12

Circuit:
Repeat x3, rest as necessary
Warmup: 10 min
Pushups: 15
Pullups: 10
Military Press: (65) 10
Upright Row: (65) 10
Straight Arm Pulldown: (50) 10
Russian Twist: 30 sec.
Burpee: 10
Bent Row: (65) 10
Plank: 30 sec.
Curls: (65)

Arms, Biceps:
Incline DB Curl: (35) 10, 10, 10
Hammer Curl: (35) 12, 12, 10
Preacher Curl: (55) 10, (45) 20

Arms, Triceps:
Press Down (with rope): (30) 20, (40) 15, 11
Dips: (0) 10, (35) 10, (70) 10, (70) 10, (35) 5, (0) 5, (70) 10, (35) 5, (0) 5

Workout 1: Abs & Calves & Workout 2: Circuit

05/12/12

Calves:
Standing Calf Press: (110) 25, (160) 20, 20, 20, 20

Abs:
Leg Raise: 20, 12, 12, 20
Side Chop (superset with half burpees): (22.5) 20, 20, 20
Half Burpee (with sliders): 30 sec. x3
Rope Crunch: (72.5) 20, 20, 20, 20

Circuit:
Repeat the circuit x4 (minimal rest periods)
Burpees: 20
Birddog Pushup: 12
Curl Press: (24) 20
Medball Situp: 20
Alternating Plank: 30 sec.
DB Curls: (25) 20
Plank Row: (25) 20
Russian Twist: 30 sec.
Kickbacks: (10) 20

Workout 1: Body Circuit & Workout 2: Legs

05/01/12
Circuit Workout:
Warm up: Repeat following 3 exercises x2
Arm Cirlcles: 30 sec.
Standing Lunge: 30 sec.
Crunch: 30

Repeat the following circuit x3
Overhead Squat: (30) x10
Burpies: 10
Deadlift: (95) 10
Pushups: 20
Wide Grip Pullups: 10
Crunches: 30
Plank: 30 sec.

Leg Workout:
Warm up, Squats: (135) 12, 12, 12, 12
Extensions: (150)  20, 20, (130) 20
Leg Press: (450) 20, (540) 20, 20
Box Jumps (superset with Squats): 10, 10, 10
Squats: (185) 10, (165) 10, (145) 10
Curls: (130) 20, (150) 20, 13
Stiff Leg Deadlift: (140) 12, 12, 12

Y3T training program is over for now!

The Y3T program was developed by Pro Trainer Neil Hill. If you don't know who he is, look him up. He trains some of the top, pro bodybuilders. I liked the variety of the program and I am willing to give it another go, but I am trying something a little different first.

I completely slacked off when it came to cardio and diet. Nothing unusual for me, but I plan on turning that around now. At least the cardio part! My diet is healthy and consistent when it comes to nutrition, it could definitely be cleaned up though. Without cardio and a clean diet my body fat pretty much stayed the same. I did make some gains in size and I look leaner and more vascular. My current muscle mass and workout intensity allows me to eat anything I want whenever I want, at the cost of maintaining a higher body fat percentage.

The plan is to reduce bodybuilding workouts and increase strength and endurance cardio workouts.
I plan on adding short running workouts, a mile to three miles tops. I will be doing more circuits and crossfit-style workouts, but I will always be putting emphasis on a particular muscle group for each workout.

Chest & light cardio

Pushups: 3 sets of 20
Bench Press (utilized rest/pause and forced reps): (225) 20, 20, 20
Incline DB Press (utilize rest/pause): (60) 20, 20, 20
DB Fly (slight incline): (45) 20, (40) 20, 20

Bird Dog Pushup: 15, 10, 14
2 Ball Crunch: 20, 20, 20
Burpies: 20, 20, 20

Run: .5 miles,
Sprints: .5 miles

Back, Calves & Circuit, Week 12, Day 69 Y3T

04/26/12

Back:
Warmup, Wide Grip Pullups: 20, 10, 10

Superset the following 2 exercises:
Wide Grip Pulldowns: (140) 14, 14, 12
Close Grip Pulldowns; (120) 14, 11, (140) 8

Barbell Rows: (95) 20, (115) 20
Seated Pulley Rows: (160) 18, 17
DB Rows: (80) 15

Calves:
Seated Raise: (150) 20, 12, 15, 12, 12
Standing Raise: (110) 20, (160) 20, 20, 20

Circuit:
1 mile run
Overhead Squat: (65) 10, 10, 10, 10
Burpies with pushup and pullup: 10, 10, 10, 10
Deadlift: (155) 10, 10, 10, 10
Pushup: 20, 20, 20, 20
Crunch: 20, 20, 20, 20

This circuit was brutal on its own, let alone, following a decent back workout. Ouch!

Arms, Week 12, Day 68 Y3T

04/25/12

Triceps:
Rope Press: (30) 16, (40) 16, 16, 10

Superset the following 2 exercises:
Skullcrusher: (65) 16, 16, 15
Close Grip Bench Press (smith rack): (160) 16, 14, 16

Biceps:
LF Machine Curls: (110) 16, 16, 16, 10
Bar Curl: (55) 25, (65) 20, 5, (55)  25
Preacher Curls: (55) 22, 21, 21
Hammer Curls: (25) 60

Shoulders, Week 12, Day 67 Y3T

04/24/12

Warmup, Band Raises (side, front, rear): 3 sets, 12 reps each
Handstand Pushups: 15, 10, 10, 7

Superset the following 2 exercise:
Seated Press: (90) 12, (80) 12, (70) 11
Side Raise: (25) 12, (20) 16, (20) 16

Front Raise: (25) 16, (30) 15, (25) 14
Bent Lateral Raise: (15) 20, 20, 13

Rest Day, Small Circuit

04/23/12

0-30 second rest periods
Over head Squat: (65) 10, 10, 10, 10, 10
Burpie with pushup and pullups: 10, 10, 10, 10, 10
Deadlift: (155) 10, 10, 10, 10, 10

This was a tough one!

Chest & Abs, Week 11, Day 66 Y3T

04/22/12

Chest:
Warm up, Pushups (regular/plyo/bird dog): 2 sets, 30, 15, 14
Incline DB Press: (90) 12, (80) 13, 13
Cable Crossover: (22.5) 14, 14, (27.5) 12
HS Incline Press: (150) 14, (170) 13,
Incline Fly: (50) 12, (45) 12

Abs:
Rope Crunch: (72.5) 20, 20, 20, 20
Leg Raise: 20, 15, 10, 15, 15
Plank: 60 seconds, 30 seconds
Lying Leg Raise: 20, 15, 15

Back, Week 11, Day 65 Y3T

04/21/12

Warmup, Wide grip Pullups: 15, 10, 10
Cable Row: (160) 14, (180) 14, (200) 12
Lat Pull Down: (140) 14, 15, 14
Deadlift: (135) 14, (225) 14, (315) 9
Barbell Row: (135) 14, 14, 10

Legs, Week 11, Day 63 Y3T

04/20/12
Warmup Squats: (135) 14, 14, 14, 14
Extensions: (150) 14, 14, 14, 14
Leg Press (feet low): (550) 14, (640) 14, 14, 14
Squats (low & slow): (185) 14, 12, 12, 12
Stiff Leg Deadlift: (140) 14, 12, 12, 12
Seated Curl: (130) 14, 14, 12, 14

Arms, Week 11, Day 62 Y3T

04/19/12
8 exercises: 3-4 sets, (weight), 12-14 reps
0-30 second rest periods

Triceps:
DB overhead extension: (20) 14, (25) 14, 14, 14
Overhead Cable Extension (seated): (42.5) 14, (47.5) 14,14, 14
Kickbacks: (20) 14, 14, (15) 12
Skullcrushers: (65) 14, 14, 14

Biceps:
LF Machine Curl: (130) 14, 14, (110) 14, 14
Preacher Curl: (55) 14, 14, 14
EZ Bar Curl: (55) 14, 14, 14
Incline DB Curl: (25) 12, 12, 12, 10

Biceps were sore, triceps not so much

Shoulders, Week 11, Day 61 Y3T / 100 Burpies

04/17/12
7 exercises: 3-4 sets, (weight) 8-10 reps
30-60 second rest periods

Warmup, Bands (front, side, rear): 3 sets, 10 reps each
Handstand Pushups: 15, 10, 10, 8
Side Raise: (30) 14, 14, 14
Front Raise: (30) 14, 14, 14
Barbell Press: (135) 14, 12, 7, (95) 9
Reverse Cable Fly: (22.5) 14, (27.5) 13, (22.5) 12

Burpies (with pushup and wide grip pullup): 10 sets, 12, 10, 10, 10, 10, 10, 10, 10, 10, 10
Minimal rest periods between sets

Abs, Week 10, Day 60 Y3T / Strength & Cardio Circuit

04/16/12
11 exercises, 3-6 sets, (weight), 10-25 reps
30 - 60 second rest periods

Abs:
Rope Crunch: (72.5) 25, 25, 25, 25
Leg Raise: 10, 10, 10, 10, 10, 12

Strength & Cardio Circuit:
0-15 second rest periods between exercises.

Burpee: 10
Barbell Curls: (65) 10
Squat PRess: (65) 10
Pushups: 10
Box Jump: 10
Deadlift: (155) 10
Pullups: 10
Kickbacks: (15) 10
Plank Row: (25) 10
Repeat series 3x's

Chest, Week 10, Day 59 Y3T

04/13/12
4 exercises, 3-4 sets, (weight), 8-10 reps
30-60 second rest periods

Warmup, Incline DB Press: (100) 20, (120) 15, 15
Incline Press: (220) 10, (250) 10, (270) 8, (200) 10
Incline Fly: (55) 10, 10, 10
Weighted Dips: (60) 10, (75) 10, 10, (0) 10

Back, Week 10, Day 58 Y3T

04/12/12
6 exercises, 3-4 sets, (weight) 8-10 reps
30-60 second rest periods

Warmup, Band Rows (hi & low): (100) 15, 15, 15
Wide Grip Pullups: 10, 10, 10
HS Row: (280) 10, (320) 10, 10
TBar Row: (160) 10, 10, 10
Close Grip Pull Down: ((160) 10, (180) 10, 10
Dead Lift: (135) 10, (225) 10, (275) 10, (295) 6
Trap, Rear Shrug: (160) 12, 12, 12, 12

Legs, Week 10, Day 57 Y3T

04/11/12
6 Exercise, 3-7 sets, (weight), 8-10 reps
30-60 second rest periods

Warm up, Squats: (135) 10, 10, 10, 10
Wide Squats: (225) 10, (275) 10, 9
Narrow Squats: (225) 10, 10, 10, (135) 25
Leg Extensions: (130) 12, (170) 10, (180) 10, 10, (150) 10, 10, 8
Stiff Leg Deadlift (dumbbells): (160) 10, 10, 10
Seated Curls: (150) 10, 10, 10, 10

My hamstrings were wrecked from this workout. Quads not so much. My knees have been giving me problems, so I didn't go as heavy as I could have.

Circuit, Day 56, Workout 2

04/07/12
9 Exercises, 3 sets, (weight) 10 reps
No rest between exercises, rest after 9 exercises are completed
1 set (9 exercises) should take 5-7 minutes depending on the weights used.

Burpies: 10
Curls: (65) 10
Squat Press: (65)  10
Pushups: 10
Box Jump: 10
Dead lift: (155) 10
Pullups (wide grip): 10
Kickbacks: (10) 10
Plank: 30 seconds

Shoulders, Week 10, Day 56 Y3T / Workout 1

04/07/12
6 Exercises: 3-4 sets, (weight), reps 8-10
30-60 second rest periods

Warmup, Band Raises (side, front, rear): (20) 10, 10,10 3xs
Barbell Press: (135) 10, (155) 10, (175) 7, (135) 10
Upright ROw: (75) 10, (115) 10, 10
Lateral Raise: (30) 10, (35) 10, (40) 10
Bent Over Lateral Raise: (20) 10, (25) 10, (30) 9
Face Pull: (50) 10, (65) 10, 10

Abs, Week 9, Day 55 Y3T

04/06/12
9 Exercises: 3-4 sets, (weight), 10-25 reps
0-30 second rest periods

Russian Twist: (10) 30 seconds
Plank: 60 seconds
DB Paddle: (10) 30 seconds
Side Plank: 30 seconds
Repeat 4 x's

Rope Crunch: 67.5) 25, (72.5) 25, 25, 25
Leg Raise: 15, 15, 15, 15
Side Chop: (22.5) 10/10, 10/10, 10/10, 10/10
Plyo Pull ups (with knees up): 15, 10, 10

30" Box Jumps: 100

Chest & Calves, Week 9, Day 54 Y3T

04/05/12
7 Exercises: 3-4 sets, (weight), 12-20 reps
30-60 second rest periods.

Chest:
Warmup, Crossfit Pushups: 30, 15, 10, 15
Incline DB Press: (superset with DB Flys), (80) 14, 15, 16
Incline DB Fly: (40) 14, 15, 16
Cable Crossover: 3 Dropsets, [(32.5) 12, (27.5) 7, (22.5) 7] x3
Dips (weighted): (45) 16, 18

Calves:
Standing Smith Raise: (160) 20, 20, 20, 20
Seated Raise: (150) 18, 16, 18, 18

Back, Week 9, Day 53 Y3T / Cardio Strength 30 min

04/04/12
7 Exercises: 2-3 sets, (weight), 12-20 reps
0-30 second rest periods

Back:
Warmup, Wide Pullups: 19, 10, 10, 9
Wide Grip Lat Pull Down (superset with close grip): (140) 14, (140) 12, (140) 12
Close Grip Pull Downs: (140) 12, (100) 12, (120) 12
Barbell Row: (135) 17, 20
Seated Pulley Row: (160) 18, 18
DB Rows: Dropset x 2, [(100) 12, (60) 8], [(100) 10, (60)]
Good Mornings: (15) 15, 15, 15,

Cardio Strength Circuit (little to no rest periods):
Burpee: 10
Medball Sit & Stands: 10
Handstand Pushup: 10
Box Jumps (24 lbs Bar): 10
Repeat 5 times.

Legs, Week 9, Day 52 Y3T

04/03/12
6 Exercises: 34 sets, (weight), 14-20 reps
0-30 second rest periods

Warmup, Squats: (135) 15, 15, 15, 20
Extensions: (130) 20, (140) 18, 17, 18
Leg Press (feet low): (630) 20, 18, (540) 15
DB Lunge: (60) 12, 12, 8
Leg Press (feet high): (450) 20, 20, 20
Leg Curl: (110) 20, (120) 20, (130) 20

This was a good workout, Quads are pretty sore. Love my new shoes Reebok Reflex trainers!

Arms, Week 9, Day 51 Y3T

04/02/12
8 Exercises: 3-4 sets, (weight) 12-16 reps

Triceps:
Press Down: (50) 20, (60) 14, (70) 14
Skull Crusher: (65) 14, (75) 14, 13
Close Grip Bench Press (smith): (110) 16, [(160) 9, (110) 7], [(160) 9, (110) 8]

Biceps:
LF Machine Curls: (110) 20, (120) 20, [(120) 8, (90) 12]
Barbell Curls: (65) 20, 24, [(65) 12, (45) 12]
Close Grip Camber Curls (superset w/Preacher Curls): (45) 10, 10, 10, 10
Preacher Curls: (45) 12, 12, 12, 12
Hammer Curls: 3 dropsets, (45) 6, (35) 8, (25) 10 x3

Shoulders, Week 9, Day 50 Y3T / crossfit

The following exercises are done one after another without rest periods. For the curls and presses, a weight must be chosen where the reps can be done quickly and with good form and control.

Plyo Pull ups: 10, Biceps Cable Curl: 10, Triceps Rope Press: 10  (5 sets)

Dumbbell Burpies: (20) 12 reps, DB Squat: (60) 12 reps, Medball Pass (14) 60 seconds (5 sets)

Shoulders:
DB Press (seated): (100) 14, 14, 14, 14
Clean & Press: (85) 10, 9, 8
Side Raise: (20) 14, 14, 14

Calves & Abs, Week 8, Day 50 Y3T / Insanity Fit Test

03/31/12
7 Exercises: 3-4 sets, (weight), 12-25 reps
0-30 seconds rest periods

Abs:
Russian Twist: 3 sets, 45 seconds (8)
Plank: 3 sets, 60 seconds
(these two are done back to back with no rest periods)
Medball Sit & Stand: 3 sets, (8) 15, 15, 10
Leg Raises (captain's chair): 15, 20, 15
Rope Crunch: (67.5) 25, (72.5) 25, (77.5) 25, 25

Calves:
Standing Smith Raise: (160) 25, 20, 20, 20
Seated Raise: (150) 15, 15, 15

Insanity Fit Test:
Switch kicks: 80
POwer Jacks: 55
Power Knees: 75
Power jumps: 32
Globe jumps: 15
Burpies: 23
Pushup Jacks: 35
Plank Knees: 28

This was the worst score out of 3 on the fit test. My knee has been giving me problems and I am still fat.
My rear delts are still pretty sore from the back workout the other day (a lot of rowing). Got the new Reebox Reflex shoes (the training ones that are reenforced and I guess they are only available in blue?). Love the shoes, look and feel! Much more support than my previous pair of reflex shoes.

I have been watching cross fit games on youtube and feeling like I need to start training at a crossfit gym.

Chest, Week 8, Day 49 Y3T

03/30/12
6 Exercises: 3-4 sets, (weight) 12-14 reps
30-60 second rest periods

Warm up, Smith Pushups: 20, 20, 15
Incline DB Press: (100) 14, 14, [(100) 8 (75) 4]
HS Incline Press: (150) 14, 14, 14, 14
Cable Cross Over: (22.5) 15, (27.5) 15, 15
Incline Fly: (50) 14, 14, 12
Weighted Dips: (45) 15, 12, 9 (0) 10

Back, Week 8, Day 48 Y3T (little to no rest)

03/29/12
Exercise: 3 sets, (weight) 12-14 reps
Rest periods 30 seconds or less. Instead of using the timer to time restperiods, I just let it run and keep the workout under 30 minutes.

Wide Pull ups: 15, 10
Weighted Pullups: (25) 10, 5
Pull Downs: (140) 14, 14, (120) 14
One Arm DB Row: (100) 14, 12 (90) 12
Seated Cable Row: (160) 14, (180) 12, (160) 12
Barbell Row: (135) 14, 14, 11

Legs, Week 8, Day 46 Y3T

03/27/12
Exercise: 4 sets, (weight) 12-14 reps
rest periods 30 seconds or less

Warm up, Squats: (135) 14, 14, 14, 14
Leg Extensions: (130) 14, (150) 14, (160) 14, 14
Leg Press: (550) 14, (730) 14, 14, 14
Narrow Squat: (135) 14, (185) 14, 14, 14
Stiff Leg Dead Lift: (160) 12, (180) 12, (160) 12
Leg Curls: (130) 14, 14, 14, 12

Quads & glutes were sore, but not hamstrings.

Arms, Week 8, Day 45 Y3T (little to no rest)

Exercise: 3-4 sets, (weight) 12-14 reps
Rest Periods 30 seconds or less. Rest periods are just long enough to change weights or get a drink of water, then back to it.

Triceps:
Warmup, Rope Press: (30) 20, 20, (40) 20, 20, 11
Seated Overhead Extension (camber bar): (65) 14, (75) 14, 14
DB Kickbacks: (20) 14, 12, 14
Skullcrusher: (65) 14, 14, 12, 9

Biceps:
Warmup, LF Curl Machine: (110) 14, 14, 14, 11
Preacher Curls (camber bar): (65) 12, 13, 11
Camber Bar Curl (close grip): (65) 12, (55) 12, 12
Incline DB Curl: (25) 12, 12, 11, 10

Little to no rest periods was tough, but the pump was good, felt jacked fo sho. My biceps felt like they were going to tear off on the preacher and incline curls. Biceps were nice and sore the next day,

Shoulders, Week 8, Day 44 Y3T

Exercise: 3-4 sets, (weight) 12-14 reps
Rest periods 1-2 minutes

Band Raises, Front, Side, Rear: (50) 10, 10, 10
DB Press: (100) 12, [(100) 8, (80) 4], [(70) 11, (50) 3]
DB Front Raise: (25) 14, 14, 12
DB Side Raise: (30 14, (35) 12, (30) 12
Military Press (standing): (135) 12, 10, 9
Rear Cable FLy: (17.5) 14, (22.5) 14, 12

Chest, Week 7, Day 43 Y3T

03/24/12
Exercise: 3-4 sets, (weight), 8-10 reps
Rest periods: 30-60 seconds

Decline Press: (190) 10, 10, 10
Incline Smith Press: (200) 10, (220) 10, (250) 9
Incline Fly: (45) 10, (50) 10, (55) 10
Weighted Dips: (45) 18, 15, 10

Back, Week 8, Day 42 Y3T

03/23/12
Exercise: 3-4 sets, (weight) 8-10 reps
rest periods 30-60 seconds

Warm up, Wide Pullup: 10, 10
Wide Pullup (weighted): (25) 10, [(45) 5, (25) 4], [(45) 4, (25) 4]
HS Row: (280) 10, (320) 10, 10
Pull DOwn (close grip): (180) 10, (160) 10, (140) 10
Straight Pull Down: (42.5) 10, (50) 10, 10
Traps, Rear Shrug: (110) 10, (160) 10, (180) 10, (110) 10
Front Shrug: (110) 10, 10, 10, 10

Day Off. Insanity Workout FItness Test

I warmed up for about 5 minutes before I did this, but I don't think it was good enough. You almost need to be on your second wind to do this test properly. I did worse than I did the first time, and that was after a pretty good leg workout. I dont remeber what the rest periods are supposed to be, I did 30 seconds for most and 60 seconds after the burpies. Friggin' burpies! Each exercise is a max effort for one minute, trying to do as many repetitions as possible within that minute.

My Fitness Test results:

03/17/12
Switch Kicks 138
Power Jacks 60
Power Knees 75
Power Jumps 46
Globe Jumps 11
Burpies 22
Pushup Jacks 41
Plank Knees 49

03/23/12
Switch Kicks 89
Power Jacks 65
Power Knees 71
Power Jumps 33
Globe Jumps 10
Burpies 21
Pushup Jacks 40
Plank Knees 50

Legs, Week 7, Day 41 Y3T

03/21/12
Exercise: 3-4 sets, (weight) 8-10 reps
Rest period 30-60 seconds

Warm up, Squats: 3 sets, (135) 10, 15, 20
Narrow Squats: 3 sets, (225) 10, 10, 10
Wide Squats: 3 sets, (225) 10, 10, 10
Leg Extension: 4 sets, (150) 10, (160) 10, (170) 10, 10
Leg Curls: 3 sets, (150) 10, (160) 10, 10
Stiff Leg Deadlift: 3 sets, (180) 10, 10, 8

The arm and leg workout from earlier in week 7 were out of order, so I ended up doing the workouts twice.
Legs weren't sore from saturday's workout, so I tried it again. Still not sore, but my right knee has been clicking and not feeling 100%. My girlfriend did the leg workout on Saturday with me and she is still handicapped from it, so jealous.

Arms, Week 7, Day 40 Y3T

03/20/12
Exercise: 3-4 sets, (weight) 8-10 reps
Rest periods 30-60 seconds

Triceps:
Warm up, Close Grip Bench (smith): 3 sets, (135) 10, 10, 10
Close Grip Bench: 3 sets, (160) 10, (180) 10, 10
Overhead Extension (with EZ Bar): 3 sets, (65) 10, (85) 10, 10
Cable Push down (camber bar): 3sets, (85) 10, 10, 10
Biceps:
LF MAchine Curl: 4 sets, (130) 10, (150) 10, (130) 10, 10
Barbell Curl: 4 sets, (85) 10, [(95) 8, (75) 2], (75) 10
DB Alternate Curl: 3 drop sets, [(40) 5, (30) 5], [(40) 5, (30) 5], [(40) 5, (30) 5]
EZ Bar Narrow Grip Curls: 3 sets, (55) 10, (75) 10, 10
Hammer Curls: 2 drop sets, [(35) 12, (30) 6, (25) 5], [(35) 12, (30) 6, (25) 5]

Shoulders, Week 7, Day 39 Y3T

03/19/12
Exercise: 3-4 sets, (weight) 8-10 reps
rest periods 30-60

Warm up, Band Raises (front, side, rear): 3 sets, (30) 10, 10, 10
DB Press: 3 sets, (100) 8, [(100) 6, (80) 3], [(80) 6, (60) 4]
Upright Row: 3 sets, (65) 10, (75) 10, (85) 10
Face Pull (with Rope): 3 sets, (30) 10, (35) 9, (30) 10
Side Raises: 3 sets, (30) 10, (35) 9, (30) 10

Insanity Workout (Extreme Plyo/Cardio)

03/18/12

The Insanity Workouts are tough! A lot of jumping, heart rate was maxed-out thoughout the entire workout. It was fun and look forward to doing another one.

Legs, Week 7, Day 38 Y3T / Insanity FItness Test

Warm up: Squat: 5 sets, (45) 30, (135) 10, 12, 12, 12
Squat (wide stance): 3 sets, (225) 10, 10, 10
Squat (narrow stance): 3 sets, (135) 10, 10, (dumbbells) (160) 10, (200) 10
Leg Extension: 3 sets, (150) 10, 10, 10
Seated Curls: 3 sets, (150) 10, 10, 10
Stiff Leg Deadlift: 3 sets, (160) 10, 8, 8

I did the Insanity Workout fitness test after my leg workout.

Abs, Week 7, Day 37 Y3T

03/16/12
Exercise: 3-4 sets, (weight/time), reps
0-30 second rest periods

Abs:
Russian Twist: 3 sets, (45 seconds)
Plank: 3 sets, (60 seconds)
Situp/Standup: 10, 10, 10
Rope Crunch: 4 sets, (67.5) 25, (72.5) 25, (77.5) 25, 25
Leg Raise: 20, 15, 10

Chest, Week 6, Day 36 Y3T

03/15/12
Exercise: 3-4 sets, (weight), reps 14-16
rest periods 1-2 minutes

Chest:
Smith Pushup: 3 sets, 30, 20, 20
Incline HS Press: 4 sets, (100) 20, (190) 14, (220) 14, [(240) 6, (190) 6
Incline Dumbbell Fly: 3 sets, (45) 20, [(50) 11, (30) 6], [(50) 11, (30) 6]
Cable Crossover: 3 sets, (22.5) 20, (27.5) 20, 20
Dips (weighted): 3 sets, (45) 10, 8, 7

Arms, Week 6, Day 35 Y3T

03/14/12
Exercise: 3-4 sets, (weight) 16-20 reps
rest periods 30-60 seconds

Triceps:
Tri Press Down (with rope): 4 sets, (30) 20, (40) 20, (50) 20, (40) 20
Press Down (camber): 3 sets, (70) 20, 20, 20
Overhead Extension (dumbbell): 3 sets, (70) 19, 18, 17
Close Grip Bench (smith): 3 sets, (135) 20, 18, 13

Biceps:
LF Machine Curls: 4 sets, (110) 20, [(130) 10, (90) 10], [(130) 6, (90)11], [(110) 8 (70) 7]
Straight Bar Curl: 4 sets, (65) 18, [(65) 8, (45) 12], (45) 9, 11
Hammer Curl: 3 dropsets, [(40) 10, (30 10], [(40) 10, (30) 10], [(40) 10, (30) 10]
Cable Curl: 3 sets, (30) 20, (35) 16, 15

Back, Week 6, Day 34 Y3T

03/12/12
Exercise: 3-4 sets, (weight), 16-20 reps
1-2 minute rest periods

Back:
Wide Grip Pull ups: 3 sets, 15, 12, 10
Lat Pull Down: 3 dropsets, [(160) 12, (100) 8], [(180) 8, (120) 8], [(180) 8, (120) 8]
HS Row: 3 drop sets, [(280) 11, (190) 9], [(280) 9, (190) 11], [(280) 10, (190) 9]
Deadlift: 3 sets, (225) 15, 15, 10
Bent Db Row: 3 sets, (50) 16, 12, 12

Abs & Calves, Week 6, Day 33 Y3T

03/11/12
Exercise, 3-4 sets, (weight), 20-25 reps
1-2 minute rest periods

Abs:
Russian Twist: 3 sets, (10) 45 seconds
Plank: 3 sets, 60 seconds
(previous two exercises are preformed back to back with no rest between)
Sit up/Stand up: 1 set, (10) 15 reps
Rope Crunch: 4 sets, (67.5) 25, 25, 25, 25
Leg Raise: 4 sets, 15, 12, 20, 15
Side Chop: 3 sets, (22.5) 11/11, 11/11, 11/11 (no rest between sets)

Calves:
Calf raise (smith): 3 sets, (160) 25, 25, 25
Seated Calf Raise: 3 sets, (175), [(175) 9, (150) 11], [(175) 9, (150) 5]
Single-leg Calf PRess: 4 sets, (190) 20/20, (145) 20/20, 20/20, 20/20