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.