3/29/12

Evening Workout

Warm-up
Half Mile Run
Stretching

3 Rounds - 1 Minute Rest between Rounds
8x80 DB Front Squat
8x50 Weighted Lunges
20xBW Jumping Lunges

In a hotel for the next few days and I don't have much to work with other than body weight, a pulley machine and 50lbs in dbs. I can still make a few fun workouts with it though.

3/30/12

Rest

3/31/12

Warm-up
Quarter Mile Run
Stretching
Mobility Exercises

Magic 50 - 45lb DB, 9:51

Edit: I also did a 12 mile hike today... It was great! Day pack weighed about 25lbs.

4/1/12

Active Rest
Frog Stand Practice
Front Lever Progressions
Handstand Practice

4/2/12

Rest

4/3/12

Warm-up
Half Mile Bike Ride
Stretching
Mobility Exercises

Bench Press - 10x135 8x155 5x185 5x185 5x185 6x155 6x155
Standing Bent Rows - 8x115 for 5 sets
Push-ups/Inverted Rows - 20/10 for 5 sets
Shoulder Press - 5x85 5x85 5x95 5x95 3x105
Reverse Curl/Tricep Press - 10/10x40 10/10x50 8/6x60 10/10x50

4/4/12

Warm-up
Stretching

Core - 5 Rounds, No Rest
5 Windshield Wipers
30 Sit-ups
12 Kneeling Rollouts
60 Sec. Plank

4/5/12

Lots of bar work. Did some pull-ups, dips and push-ups. A lot of messing around but it was strenuous and fun. Manage a set of 9 muscle-ups!

4/6/12
4/7/12

Rest

4/8/12

Warm-up

3.5 Mile Bike Ride
Stretching

Core - 3 Rounds
12 Kneeling Rollouts
20 Russian Twist w/ 25#
10x45 Side Bend
30 Fireman Plank

Squat - 5x125 for 5 sets
Leg Extension - 10x60 10x80 10x90 8x100
Standing Military Press - 5x75 for 5 sets
Lat Raise/Front Raise - 10/10x12.5 for 3 sets
HSPU - 5, 6, 5, 4
Deadlift - 3x135 3x185 3x205 3x225 3x245 3x265 3x285 3x305
Assisted GHR - 8, 8, 7, 7

4/9/12

Rest

4/10/12

104 Burpees in 10 Minutes!

4/11/12

Warm-up
Half Mile Bike Ride
Stretching

Squat - 5x125 for 5 sets
Weighted Lunges - 10xBW+50 10xBW+60 8xBW+70
Bench Press - 5x150 for 5 sets
Incline DB Press - 10x50 10x55 8x65
Tricep Pulldown - 12x40 10x50 10x60
Pendlay Row - 5x115 for 5 sets
Weighted Pull-ups - 5xBW+35 5xBW+45 4xBW+55
BB Curl - 8x80 6x90 4x100 6x80

3.5 Mile Ride Home

4/12/12

BW Workout on the bars. Push-ups, BW rows, muscle-ups, pull-ups, dips and some other stuff.

4/13/12

Rest

4/14/12

Chin-up/Push-up - 17/32 15/30 15/27 13/30 12/25
Frog Stands - 6 sec, 10 sec, 10 sec, 12 sec, 10sec

4/15/12

Warm-up
Half Mile Run
Stretching

Back Squat - 5x135 for 5 sets
24" Box Jumps - 3 sets of 10
Standing Military Press - 5x75 for 5 sets
DB Snatch - 5x55 5x60 5x65
Deadlift - 3x135 3x185 3x225 3x245 3x245 3x275 3x275 3x295
Good Morning - 12x65 12x85
Standing Calf Raises - 20x155 for 3 sets

4/16/12

2.5 Mile Run - 19:48, Outside

4/17/12

Rest

4/18/12

Morning

Core - 5 Rounds
3 Front Levers
20 Russian Twists w/ 25#
25 Sit-ups

Evening

Burpee Challenge
110 - 10 mins.