GPP 3

Circuits: 4
Rest: 60 secs

Burpees: 30 secs
Jumping Jacks: 30 secs
Split Jumps: 30 secs
Burpees: 30 secs
Jumping Jacks: 30 secs
Bodyweight Squats/Pushups (circuits 1 and 3/2 and 4): 30 secs

Core Training 6

Circuits: 3
Rest: 90-120 secs

Wheel Rollouts: 5 reps (partial)
Side Bends: 6 reps per side with 70 lb DB
Stiff-Legged DB Deadlift: 12 reps with 60 lb DBs
Russian Twists: 10 reps per side with 15 lb medicine ball
Chinnies: 60-70 reps within 20-25 secs

Note:
My upper back/shoulders were sore from yesterday's workout. I thought I would have problems today but the GPP was solid and I was not too shabby on the core.

DAY 90

Rest. No real physical activities performed.

DAY 91

Sweet 16

Total Time: 16 mins
Tabata Protocol: 20w/10r for 8 sets

Tabata Heavy Bag Punches
Tabata Squats
Tabata Heavy Bag Punches
Tabata Pushups

Finisher: Farmer's Walk

Sets: 3
Rest: 120-180 secs
Resistance: pair of 100 lb DBs
Distances: 80, 85, and 75 feet

Note:
Today's workout was especially difficult. Not only did we have the hit away at the heavy bag, but we were swatting at some big insects too. With all this damn humid and rainy weather recently, I'm starting to lose count of all the bites I have.

Jumping Rope and Speedbag Work (Running Substitute)

Jumped Rope for 10 mins and hit the speedbag for 10 mins (times approx)

Core Training 7

Circuits: 3

Turkish Get-ups: 5 reps per side with 50 lb DB for first 2 circuits and with 60 lb DB for the last circuit
Saxon Side Bends: 6 reps per side with an EZ-curl bar (approx 25 lbs)
V-ups and Knee Hugs: 10 reps of V-ups, 10 reps of Knee Hugs, 5 reps of V-ups, and 5 reps of Knee Hugs, all without rest

Finisher:

Plank: 1:46 hold

Notes:
- Due to rain again, we substituted running for some indoor work.
- I am able to do the turkish get-ups using a 50 lb DB without rest between reps. However, I rested after 4 reps with the 60 lb DB and every 2 reps thereafter, for about 30 secs.

Strength Workout 8

Sets: 5
Rest: 60 secs

A. 2-DB Split Snatch (side variation): 3 reps with 50 lb DBs

B. 2-DB Push Jerk: 3 reps with 50 lb DBs for the 1st set and 60 lb DBs for the rest

Circuits: 4 (from C1 to D2)
Rest: 90-120 secs (between C2 and D1 and D2 and C1)

C1. One-arm Pushup: 5 per side (see note)
C2. Heavy Bag Push (DB Shot Put Substitute): 5 reps per side
D1. DB Lunges: 5 reps per side with 50 lb DBs
D2. Lunge Jumps: 5 reps per side

Finisher:

Sets: 3
Rest: 120 secs

Double DB Swings: 15 reps with 20 lb DBs

Note:
I tried attaching our 20 lb ankle weights around my chest in serial fashion for the one-arm pushups. But it fell after finishing my 5 reps on my left side of my first circuit. It was more difficult though. I guess I have to save up for one of those fancy weighted vest thingamajigs.

GPP 4

Circuits: 10
Time: 24:25
Rest: minimum for first 4 circuits and about 30 secs between circuits, thereafter.

100 Rope Turns
10 Burpees
10 Pushups
10 Bodyweight Squats

Core Training 8

Circuits: 4
Rest: 60-90 secs

Standing Wheel Rollouts: 5 reps (partial)
DB Twists: 10 reps per side with 90 lb DB
V-ups: 15 reps
Back Extensions: 12 reps with 15 lb medicine ball
Chinnies: 60 reps in 20 secs

Sets: 2
Rest: 60-90 secs

Flags: 5 reps with first set assisted

Note:
Core training 8 has 2 sequences. But since we use just one bench for back extensions, flags, and russian twists (not performed today and substituted with DB twists), we saved flags for the end. Not such a good idea since they were much more difficult, especially since I did the 2nd set unassisted and not the best form going up.

DAY 95

Rest. No real physical activity.

DAY 96

Fast and Furious

Circuits: 5 (completed DB swings on both arms of 6th circuit on 20-min mark)
Time: 20 mins

10 Pull-ups
10 DB Swings per arm with a 45 lb DB
10 Plyometric Pushups
10 Knee Tucks

DAY 97

Rest. No real physical activity.

DAY 98

Back-Off Strength Workout

Circuits: 4
Rest: 120-180 secs between circuits and 30 secs between some exercises

Elevated Pike Press (Handstand Pushups Substitute)
Pull-ups
One-Legged Squats
One-Arm Pushups
Glute-Ham Raise
Bodyweight Tricep Extensions

Notes:
- I couldn't work out on Day 97 and, like bk, will make it another day this week. I didn't keep track of the number of reps and I wouldn't be too happy posting them since they are not much of an improvement over my last back-off strength workout. In my defense, my nasal passages have been congested and I wake up feeling terrible. I'm drinking lots of water and some herbal tea in an effort to fight these symptoms. Oh, and I forgot about the 1-mile run/jump rope finisher today.
- Nearing the end of our second go around the sample 50-day program from II, we have some major changes planned next. We're going to be working on the garage getting it ready for fall/winter, making space for new equipment and exercises, and cleaning/organizing it better. Plus, we're finishing our new workout programs. Maybe our stale performance is an indication of our boredom with the same program twice. We like some exercises and workouts, but maybe we feel the need to have some variety. Hopefully, this will get us out of our rut.

Rope Jumping (Running Substitute)

Time: 20 mins
Rest: 30-40 secs several times during the 20 mins (about 2-3 mins total)

Core Training 9

Circuits: 3
Rest: 90 secs

Standing Wheel Rollouts: 5 reps (partial)
V-ups: 15 reps
Supermans: 15 reps
Side Crunches: 15 reps per side
Chinnies: 60 reps in 20 secs

Finisher:

Plank: 2:12 hold for time

Note:
With it raining again, we jumped rope instead of running. Wish I can say I miss running.

DAY 100

Rest. No real physical activities performed.

DAY 101

GPP 5

Rounds: 6
Circuits: 3 without rest
Rest: 30 secs between 1st 4 rounds (3) and 60 secs between last 2 rounds (2)

Burpees: 30 secs
Shadow Boxing: 30 secs

Core Training 10

Circuits: 3
Rest: 90 secs

The Flag (assisted): 5 reps
Knee Hugs: 25 reps
Supermans: 15 reps
Side Crunches: 15 reps per side
Chinnies: 40-50 reps

Finisher:

Plank: 1:38 hold for time

Note:
This concludes our second go at the 50-day sample program from II. For the next couple days, we're going to be cleaning up the garage and finalizing our new programs (I may need more time than bk). If I don't finish on time, I'm thinking of doing a "Best of II Program" for a week or so, where I pick my favorite workouts. Also, I may start a whole new log/thread. since this one was just the sample from II and the new one will be more customized for me.

Edit: Included the rest day.

DAYS 102 - 105

Rest Days. Played light tennis for about 1 hour on day 104, Sun., Sept. 10 (right before the US Open men's final match ). After several months off from playing, my shoulder was hurting from serving. I'll need to take it easy next time.

DAY 106

Strength Workout 1

Circuits: 4
Rest: 120-180 secs

A. 1-Arm DB Clean and Press (from floor): 3 reps per side with 60 lb DB for 1st set, 70 lb DB for 2nd set, and 80 lb DB for the rest

B. 1-Arm Snatch: 4 reps per side with 70 lb DB

C1. One-legged Squat: 5 reps per side with 20 lb DB
C2. Glute-Ham Raise: 5 reps with assistance from overhead resistance band

D1. Weighted Pull-ups: 5 reps with 20 lb ankle weights
D2. Weighted Pushups: 15 reps with 30 lb sandbag on my back for 1st 3 circuits and no weight for the last one

Note:
I decided not to do the "Best of II" this week, at least not yet. If my custom program is not completed by the beginning of next week, I may do it. I have also been putting some time into working on the garage and I am happy with the results so far. Just several more hours of labor and it should be done and I'll post some pics. We installed our newly purchased elite rings today, as a matter of fact, and they work great for pullups.