12/31 WOD

9:30am
Strength: 
over head squats       - 3 x 3 (#95)
back squat                 - 4 x 3 (#135,#185,#185,#195)
rope pushdowns       - 3 x 10 (#40,#50,#60)
alternating db curls  - 3 x 25/20/16  (#15,#20,#25)
hip adductor             - 3 x 10 (#60,#70,#80)
hip abductor             - 3 x 10 (#60,#70,#80)


Yoga: 'class'

time = 1 hour


5pm
tai chi: '24 form'
time = 30 minutes



100 day push up challenge:  Day 127 (8128 total)

12/30 WOD

5:30am
Strength: 
Back:
ME wide grip pull ups               - 3 x 3 (bw-#150,bw-#120,bw-#90) 
DE deadlifts                               - 8 x 1 (#205)
cable lat pulldown                      - 3 x 12/10/8 (#100,#130,#160)
db swing                                     - 3 x 10  (#35,#45,#55)
RP high pull lat machine            - 3 x 6(3/2) (#45,#70,#95)

Bike: 'spin'

time = 30 minutes


6pm
tai chi: '24 form'
time = 30 minutes



100 day push up challenge:  Day 126 (8001 total)

12/29 WOD

7am
Strength: 'chest/legs'
Chest:
ME  strict press                    - 3 x 3 (#95,#135,#155) 
DE  incline bench                - 12 x 3 (#115)
RP  cable flyes                     - 5 x 6/3/2 (#30,#40,#50,#60,#70))
on ball db press                    - 3 x 12/10/8  (#35,#45,#50)
db press                                - 3 x 12/10/8  (#30,#35,#40)
db on ball standing laterals  - 3 x 12  (#30,#40,#50)
dips                                      - 1 x 20  (bw-#12)

Legs:
leg abductors                       - 3 x 12/10/8  (#60,#70,#80)
leg adductor                         - 3 x 12/10/8  (#60,#70,#80)
leg extensions                      - 3 x 12/10/8  (#50,#60,#70)
seated leg curls                    - 3 x 12/10/8  (#50,#60,#70)


Bike: 'spin'

time = 15 minutes



8pm
tai chi: '24 form'
time = 30 minutes



100 day push up challenge:  Day 125 (7875 total) 

weight  = 228 (gym scale)  


*injury update:  the knee has been sore all week, but felt good today & got in 15 minutes on the spin bike.  going to lay off the running for another week but add 1 spin session this week.

12/28 WOD

9:30am
Strength: 
ME chin ups                       - 3 x 3 (bw-#12,bw-#9,bw-#6)
wood choppers                   - 3 x 12 (#50,#65,#80)
cable bar pushdowns          - 3 x 15/12/12 (#50,#60,#70)
ez bar curls                         - 3 x 12 (#35,#45,#55)
overheard rope cable ext.   - 3 x 12/10/8 (#50,#60,#70)
db alt. hammer curls          - 3 x 12 (#25)


10:30am
Yoga: 'class'

time = 1 hour


noon
tai chi: '24 form'
time = 30 minutes


100 day push up challenge:  Day 124 (7750 total)

12/27 WOD

8:30am
Pilates: 'class'

time = 1 hour


5:30pm
Strength: 
ME chin ups                               - 3 x 5 (bw-12,bw-10,bw-8,bw-7) 
DE deadlifts                               - 12 x 1 (#205)
close grip low cable row            - 3 x 12 (#50,#70,#80)
straight arm cable push down    - 2 x 10  (#40)
bent over cable rows                  - 3 x 12 (#30,#40,#50)

8pm
tai chi: '24 form'
time = 30 minutes


100 day push up challenge:  Day 123 (7626 total) 


weight  = 230 (gym scale)  
 

12/26 WOD

9:30am
Strength: 
ME incline press                - 3 x 3 (#95,#135,#155,#175)
DE strict press                   - 12 x 3 (#85)


10:30am
Yoga: 'class'

time = 1 hour


6pm
tai chi: '24 form'
time = 30 minutes


100 day push up challenge:  Day 122 (7503 total)

12/25 Rest Day

8:30pm
Tai Chi: '24 form'

time = 10 minutes



100 day push up challenge:  Day 121 (7381 total)

12/24 WOD

9:30am
Strength: 
ME chin ups                     - 3 x 3 (bw-15,bw-12,bw-9,bw-7*)  *2 reps
DE hang power cleans     - 8 x 1 (#95)


10:30am
Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 120 (7260 total)

12/23 WOD

9:30am
Strength: 
ME  strict press                  - 3 x 3 (#95,#135,#155*)   *1 rep, 2nd push, 3rd fail
DE  decline bench              - 12 x 2 (#135)
RP  incline press                - 1 x 6/4/3/2 (#135)
db press                              - 3 x 12  (#30,#40,#50)
cable flyes                          - 4 x 12  (#30,#40,#50,#60)
db on ball chest press         - 3 x 12  (#30,#40,#50)
cable upright rows             - 4 x 12 (#50,#65,#75,#85)
push ups                            - 1 x 20


8:30pm
Tai Chi: '24 form'

time = 30 minutes



100 day push up challenge:  Day 119 (7140 total)

12/22 WOD

8:30am
run:

distance = 6.5 mile (downtown)

time = 1:17:00


10pm
AIS: 'hips, knee, back'
time = 30 minutes



100 day push up challenge:  Day 118 (7021 total) 




*injury: my left knee had a bit of pain while running that has persisted for a few days following the run.  laying off running, biking or rowing for know.  will give it a few weeks then start some low mileage back up.

12/21 WOD

8:30am
Tai Chi: '24 form'

time = 10 minutes



10:30am
Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 117 (6903 total)

12/20 WOD

9:30am
Bike: 'RPM'

time = 1 hour



100 day push up challenge:  Day 116 (6786 total) 


12/19 WOD

8am
Strength: 
RP chin ups                                     - 2 x 6, 1 x 6/4/3 (bw-#150, bw-#120, bw-#90)
DE deadlifts                                     - 13 x 1   (#185)
straight arm cable pull downs         - 3 x 10 (#50, #70, #100)
db rows                                            - 3 x 8 (#50, #60, #70)
wide cable pulldowns                      - 3 x 8 (#50, #70, #100)


Tai Chi:
time = 15 minutes


100 day push up challenge:  Day 115 (6670 total)

12/18 WOD

9am
Strength 
ME chin ups              - 4 x 3  (bw-#150, bw-#120, bw-#90, bw-#70)


Bike: 'spin'

time = 1 hour



100 day push up challenge:  Day 114 (6555 total) 


weight  = 227 (gym scale)  

12/17 WOD

8:30am
Tai Chi: '24 form'

time = 30 minutes



10:30am
Yoga: 'class'

time = 1 hour



2pm 
Strength:
ME strict press           -  4 x 3  (#95, #115, #115, #115)
RP db incline press    -  3 x 6, 1x6/2 (#25,#35,#45,#55,#65)
cable flyes                  -  3 x 12  (#20,#30,#40)
DE incline press         -  12 x 3  (#95)
machine dips              -  1 x 30  (bw-#180)
           


100 day push up challenge:  Day 113 (6441 total) 

weight  = 231 (gym scale)    

12/16 Rest Day

6pm
Tai Chi: '24 form'

time = 90 minutes



100 day push up challenge:  Day 112 (6328 total) 

12/15 WOD

9:30am
run:

distance = 10.9 mile (rb)

time = 2:21:21



100 day push up challenge:  Day 111 (6216 total) 

12/14 WOD

9:30am
Strength:
ME strict press           -  4 x 3  (#95, #115, #135, #145)
DE incline press         -  10 x 2  (#135)


Yoga: 'class'

time = 1 hour


11:30pm
Tai Chi: '24 form'

time = 45 minutes



100 day push up challenge:  Day 110 (6105 total) 

weight  = 231 (gym scale)    

12/13 WOD

8:30am
Pilates: 'class'

time = 1 hour



100 day push up challenge:  Day 109 (5995 total) 


weight  = 228 (gym scale)  
 

12/12 WOD

9:30am
Strength:
straight arm cable pulldown      -  3 x 12  (#50)
wide grip cable pulldown          -  3 x 12/10/5  (#50,#80,#100)


Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 108 (5886 total) 

12/11 WOD

10am
run: 'stroller runabout' 

distance = 5 miles (rb)

time = 1:27:17 minutes


8pm
tennis: 'volley'

time = 45 minutes



100 day push up challenge:  Day 107 (5778 total)

12/10 WOD

9:30am
Strength:
RP db incline press        -  3 x 6  (#30,#40,#50,#60)
cable flyes                      -  3 x 12  (#25)


Yoga: 'class'

time = 1 hour


4pm
Strength:
ME overhead squat               - 3 x 3 (#95)
DE strict press                      -  10 x 2  (#95)
standing cable raises            -  3 x 12 (#10)
high reverse cable raises       - 2 x 12 (#10)

 

6pm
run:
distance = 1 mile

time = 8:41



100 day push up challenge:  Day 106 (5671 total) 

12/9 Rest Day

6:30pm
AIS: 'hips, back, knees'

time =  1 hour

 

100 day push up challenge:  Day 105 (5565 total) 

12/8 Rest Day

6:30pm
AIS: 'hips, back, knees'

time =  1 hour

 

100 day push up challenge:  Day 104 (5460 total) 

12/7 WOD

8:45am
run: 'stroller runabout' 

distance = 2.21 miles (miramar)

time = 44:38 minutes


Strength:
cable rope pushdowns           - 3 x 12 (#40,#50,#60)
ez bar curls                             - 3 x 10 (#45,#55,#65)
overhead cable extensions     - 3 x 12 (360,#65,#70)
db hammer curls                  - 3 x 20/16/12  (#20,#22.5,#25)



Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 103 (5356 total) 

weight  = 234 (gym scale)     

12/6 WOD

8am
Strength:
ME push press          - 3 x 3  (#95,#135,#155)
incline db press        - 4 x 6   (#30,#40,#50,#65)


Pilates: 'class'

time = 1 hour



100 day push up challenge:  Day 102 (5253 total) 


weight  = 233 (gym scale)  
 

12/5 WOD

9:30am
Strength:
low cable row          - 3 x 12 (#60)   *various grip
RP chin ups              - 2 x 6(/6/4/3/2)  (bw-#150, bw-#120)
ME deadlifts            - 5 x 1 (#135,#135,#185,#185,#235)
woodchop                - 2 x 10  (#50, #60)


Yoga: 'class'

time = 1 hour


7pm
tennis: 'volley'

time = 30 minutes



100 day push up challenge:  Day 101 (5151 total) 

12/4 WOD

9am
run: 'stroller runabout'

distance = 6.1 miles (rb)

time = 1:37:45


9pm
AIS: 'hips, back, knees'

time =  1 hour

 

100 day push up challenge:  Day 100 (5050 total) 

12/3 WOD

9:30am
Strength:
RP db strict press     - 3 x 6(/6/4/3/2)  (#25, #35, #45)
ME machine dips    - 3 x 3 (bw-#150, bw-#120, bw-#90)
DE incline press      -  8 x 2  (#135)


Yoga: 'class'

time = 1 hour


4pm
Strength:
high cable flyes                     -  4 x 12  (#10)
low reverse cable raises        -  3 x 12 (#10)
low cable flyes                      - 3 x 12 (#7.5)
high reverse cable raises       - 3 x 12 (#10)


Metcon: 'triplet'
10 rounds for time:
5 push ups
5 box jumps 24"
10 db swings #30

time = 9:33
 

6pm
run:
distance = 2.15 miles

time = 24:00



100 day push up challenge:  Day 99 (4950 total) 

12/2 rest day

7pm
AIS: 'hips, back, knees'

time =  1:30


100 day push up challenge:  Day 98 (4851 total) 

12/1 WOD

4pm
Strength 
ME chin ups                                 - 3 x 3 (bw-#150, bw-#125, bw-#95)
cable lat pull downs                     - 3 x 12 (#50, #100, #135)
seated leg press machine             - 3 x 10  (#90)
deadlift                                         - 6 x 1  (#135, #135, #185, #185, #235, #235)
high pull row machine                 - 3 x 12  (#50, #65, #80))
db swings                                     - 3 x 10  (#30, #40, #50)
straight arm cable pulldown         - 3 x 12  (#50, #65, #80)




100 day push up challenge:  Day 97 (4753 total)

Measurements

Neck = 17.5
Chest = 48.5
Waste = 44.5  (41.5 sucked in)
Hips = 41
Arms = 15 (R)  14.5 (L)
Thighs = 24.5
Calves = 15.75

11/30 WOD

9:30
run: 'light' 

time = 20 minutes


Strength:
DE strict press      - 10 x 2  (#95)
db incline press    - 4 x 6  (#35, #45, #55, #65)
cable flyes            - 3 x 12 (#40)


Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 96 (4656 total) 

11/29 WOD

7am
Strength 
cable rope pushdowns                  - 3 x 12 (#40, #50, #60)
ez bar preacher curls                    - 3 x 12/10/10 (#45, #55, #60)
overhead cable extensions           - 3 x 12  (#60, #70, #75)
incline db curls                            - 3 x 20/16/12 (#15)
2 hand overhead db extensions   - 3 x 12  (#30, #35, #40)
iso 1 arm curls                             - 3 x 12/10/10  (#20, #25, #25)
1 arm cable ball pushdowns        - 2 x 10  (#30, #35)




100 day push up challenge:  Day 95 (4560 total) 


11/28 WOD

9am
Bike: 'spin'

time = 1 hour



5pm
Strength 
ME chin ups              - 3 x 3  (bw-#150, bw-#120, bw-#90)
db incline press         - 4 x 6   (#30, #40, #50, #60)
ME push press          - 4 x 3   (#95, #135, #155, #175*)   *1 rep
cable flyes                 - 3 x 12  (#30, #25, #20)




100 day push up challenge:  Day 94 (4465 total) 


weight  = 229.9 (gym scale)  

11/27 WOD

9am
Strength 
plyo box to box jumps                - 1 x 30 (24" to 24")
lat pull down machine                 - 3 x 10  (#90)
seated close grip row machine    - 3 x 10  (#70)
leg extensions                              - 3 x 6 (#70)
leg curls                                       - 3 x 12 (#40, #50, #50)
hip flexor                                     - 3 x 10  (#50)


11:30am
stroller run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min  off, 1 min on....
 
distance = 1.43 miles


8pm
AIS: 'hips, knees & back'
time = 1 hour
 


100 day push up challenge:  Day 93 (4371 total)  


weight  = 232 (gym scale)  

11/26 WOD

9am
Strength
ME strict press             - 3 x 3  (#95, #115, #135, #135, #135)
db incline press           - 3 x 12  (#25, #32.5, #40)
cable flyes                   - 3 x 12  (#50, #45, #40)                            
hip flexor                     - 3 x 10  (#40, #60, #80)
hip adductor                - 3 x 10  (#50)
hip abductor                - 3 x 10  (#50)
machine dips               - 3 x 3 (bw-#150, bw-#120, bw-#90)

*goal - 1 unassisted pull-up


4pm


Strength
cable rope pushdowns         - 3 x 10  (#50, #60, #70)
cable rope curls                   - 3 x 10  (#40, #50, #60)
overhead db tri extensions  - 3 x 12/6/12  (#20, #30, #20)                           
alternating db curls             - 3 x  15/12/12  (#20, #22.5, #22.5)


AIS: 'hips, knees & back'
time = 20 minutes



100 day push up challenge:  Day 92 (4278 total)  


weight  = 232 (gym scale)  

11/25 WOD

9am
run - 'sprints'

10 x 40m (30 seconds rest)
total distance = 1.22 miles (vv)

running time = 19:35 


6pm
AIS: 'hips, knees & back'
time = 1 hour 


100 day push up challenge:  Day 91 (4186 total) 

11/24 WOD

11:30am
Strength
ME chin ups     - 1x3, 1x2, 3x1  (bw-#150, bw-#120, bw-#90, bw-#50, bw-#30)
DB press           - 3 x 12  (#20, #25, #30)                                
preacher curls    - 3 x 12,10,8  (#45, #55, #60)


Metcon

10 rounds for time:
150m row
5 box jumps  24"
5 pushups

time = 12:57



100 day push up challenge:  Day 90 (4095 total)  


weight  = 233 (gym scale)  

11/23 WOD

9am
Bike: 'spin'

time = 1 hour



Strength 
machine chin ups                  - 4 x 3    (bw-#180, bw-#140, bw-#100, bw-#80) 


6pm
AIS: 'hips, knees & back'
time = 1 hour


100 day push up challenge:  Day 89 (4005 total)

11/22 WOD

9am
run - 'stroller runabout'

distance = 7 miles (RB)

running time = 1:48:57 



7pm
AIS: 'hips, knees & back'
time = 1 hour 

 

100 day push up challenge:  Day 88 (3916 total)

11/21 WOD

9am
Bike: 'spin'

time = 1 hour



Strength 
machine chin ups                  - 3 x 3    (bw-#150, bw-#120, bw-#120) 
RP machine curls (hoist)      - 2 x 8, 8/6/4/3   (#50)
RP machine pushdowns       - 3 x 12,12,12/6/4/3   (#90, #180, #200)


7:30pm
AIS: 'hips, knees & back'
time = 1 hour


100 day push up challenge:  Day 87 (3828 total) 



saw a physical therapist today about my lower back.  he said its not a disc or nerve problem.  most likely muscles.  they have thrown my pelvis out of alignment.  got some exercises to do to strengthen the area.

11/20 Rest Day


100 day push up challenge:  Day 86 (3741 total)

11/19 Hybrid (mysac)

8am
run - 'stroller runabout'

distance = 2.68 miles (RB gym)

running time = 38:30 


8:30pm
Strength 



DE strict press                                - 12 x 1   (#95)
ME bench press                              - 4 x 3   (#135, #155, #175, #195)
RP DB press                                  - 2 x 6, 1 x 6/3/2   (#30, #40, #50)
SS upright/db press/rear lat           - 1 x 10/10/10, 1 x 8/8/8  (#80/#25/#15)
machine dips                                  - 3 x 20/16/12   (bw-#150)



9:30am
run - 'stroller runabout'

distance = 6.11 miles (RB gym)

running time = 1:20:30 



100 day push up challenge:  Day 85 (3655 total) 


weight  = 243 (gym scale)  


injury: the back stiffened up at the end of weight training today & has been pretty sore all night.  hopefully i will wake up tomorrow & it will be manageable.

11/18 Rest Day


100 day push up challenge:  Day 84 (3570 total)

11/17 Rest Day


100 day push up challenge:  Day 83 (3486 total) 

11/16 Hybrid (mysac)

9am
Strength
ME chin ups                          - 3 x 3 (bw-#150, bw-#120, bw-#90, bw-#60*)  *1 rep
DE hang power cleans          - 8 x 2  (#135)
RP DB rows                          - (3x6) 1x6/3/2  (#50, #70, #85, #100)
lat pulldown machine (naut) - 3 x 12  (#60, #85, #110)
Lumber Jacks alternating      - 3 x 20 (#60, #80, #100)                               
hammer curls                         - 3 x 16 (#22.5, #20, #17.5)


Metcon

7 rounds for time:
150m row
5 box jumps  24"
10 pushups
10 KB swing (1 pood)

time = 15:51



100 day push up challenge:  Day 82 (3403 total)  


weight  = 238.5 (gym scale)  

11/15 Hybrid (mysac)

9:45am
Strength 
ME strict press                            - 4 x 3   (#135, #115, #135, #145*)    *push press
DE bench                                    - 10 x 2    (#135) 
RP DB incline press                   - [2 x 6] 1 x 6/2/2/2/2/2/2   [#30, #40]  (#50)
db shrugs                                    - 3 x 12   (#70)
cable chest flyes                         - 3 x 12  (#50, #45, #40)
cable ball push downs               - 3 x 12  (#40, #35, #30)



100 day push up challenge:  Day 81 (3321 total) 

 weight  = 236.5  (gym scale) 

11/14 Hybrid (mysac)

8:30am
run - 'stroller tempo: mile repeats'

distance = 5 x 1 miles with 1 min rests (miramar lake)

running time = 58:30


8:30pm
AIS: 'hips, knees & back'
time = 1 hour


100 day push up challenge:  Day 80 (3240 total) 



big improvement today with my mile repeats!  the last time i ran it was like 12:30-13 miles and today i was under 11 minutes on each repeat.  i have to attribute this the spin classes.  the muscles are not fatiguing as fast and i feel it more in the cardio then the legs now.  

11/13 Hybrid (mysac)

9am
Bike: 'spin class'

time =45 minutes



Strength 
PY box jumps 24" to 24"      - 10 x 1
DE back squat                      - 10 x 2   (#135)
ME deadlift                           - 3 x 1   (#135, #205, #255)
RP machine chin ups           - 3 x 6/2/2/2/2/2/2    (bw-#170, bw-#150, bw-#140) 
incline db curls                     - 3 x 20/16/12   (#20)


5pm
Strength 
straight arm cable pulldown       - 3 x 10  (#60, #60, #50)
lat machine pull downs              - 3 x 12   (#90, #180, #90)
lat machine pull downs (naut)   - 3 x 12   (#60, #85, #85)
db rows     (each arm)                - 2 x 12   (#65, #60)


100 day push up challenge:  Day 79 (2850 total) 

 weight  = 239  (gym scale) 

11/12 Hybrid (mysac)

9am
Strength 
ME bench                                 - 3 x 3   (#135, #155, #185)
DE push press                          - 10 x 2    (#115) 
RP DB press                             - [2 x 6] 3 x 6/2/2   [#20, #30]  (#40)
SS upright/ db press/ side lat   - 3 x 10/10/10   (#70/#25/#10)
cable rope push downs             - 3 x 12  (#40, #50, #60)


Row: 'sprint'
distance = 500m
time = 1:47


100 day push up challenge:  Day 78 (3081 total) 

 weight  = 240  (gym scale) 

11/11 Rest Day

100 day push up challenge:  Day 77 (3003 total)

11/10 WOD

9:30am
run - 'timed tosh' (stoller)

3 rounds of:
4 min on/ 2 min off, 3 min on/ 1:30 min off,  2 min on/ 1 min off,

distance = 2.61 miles (vv)  [10:06 pace]



i decided to half the rest times on the tosh run.


diet: 'fasting'

so i have been experimenting with intermittent fasting the last few weeks.  did a 22 hour fast yesterday.  still getting in a good amount of calories in one big meal.  most of the times i will do a late lunch & dinner.  i have been doing 2 days of fasting followed by a full day of eating.

100 day push up challenge:  Day 76 (2926 total) 

11/9 WOD

9am
Bike: 'spin class'

time =45 minutes



5pm
Strength 
deadlift                                 - 4 x 3   (#135, #185, #235, #255)
standing machine chin ups   - 3 x 3    (bw-#120) 
close grip low pulley row     - 3 x 12   (#80, #120, #120)
cable lat pulldowns               - 3 x 12   (#100)



100 day push up challenge:  Day 75 (2850 total) 

 weight  = 242 (9am)  239 (4pm)  (gym scale) 

11/8 WOD

8pm
Strength 

incline press                      - 3 x 3   (#135, #145, #155)
DE push press                   - 10 x 3    (#95) 
decline press                      - 3 x 10   (#115)
cable chest flyes                 - 3 x 15/12/12   (#20, #50, #50)
incline db press                  - 3 x 12/12/10   (#30)



100 day push up challenge:  Day 74 (2775 total) 


weight  = 241.5 (gym scale) 

11/7 WOD

10:30am
Strength 

box jumps 24" to 24"                     - 1 x 30
Lumber Jacks (alt)                         - 3 x 20    (#60, #120, #150) 
barbell shrugs                                 - 3 x 10   (#135, #185, #235)
cable lat pull down                         - 3 x 10   (#50, #100, #150)
DE hang power cleans                   - 12 x 1   (#115)


Row : '500m'

time = 1:51


100 day push up challenge:  Day 73 (2701 total) 


weight  = 237 (gym scale) 

11/6 WOD

8am
Strength 

chin ups                                   - 3 x 5  (bw-#150, bw-#120, bw-#100*)  *3 reps
cable pushdowns                     - 3 x 12 (#60, #70, #80) 
ezbar curls (to forehead)         - 3 x 12   (#65, #55, #55)
skull crushers                          - 3 x 12  (#45)  
incline db curls                        -3 x 12 (#20)
 


Bike: 'spin class'

time =45 minutes



100 day push up challenge:  Day 72 (2628 total) 

 weight  = 241 (gym scale) 

11/5 WOD

9am
run - 'stroller runabout'

distance = 7.75 miles (RB)

running time = 2:03:30 



4pm
Strength 


Lumber Jacks                                - 6 x 8 (#80, #120, #160) 
bench press                                    - 3 x 3   (#135, #155, #175)
strict press                                     - 3 x 3   (#95, #135, #145)
front later raises (palm up)            - 6 x 12   (#20)
bent over cable laterals                  - 6 x 10   (#40, #30, #20)
upright rows                                  - 3 x 10/10/16  (#80, #70, #30)  


100 day push up challenge:  Day 71 (2556 total) 


weight  = 239.5 (gym scale) 

11/4 Rest Day

8:30pm
AIS: 'hips, knees & back'
time = 30 minutes


100 day push up challenge:  Day 70 (2485 total)

11/3 WOD

9am
Bike: 'spin class'

time =55 minutes



100 day push up challenge:  Day 69 (2415 total) 

 weight  = 242 (gym scale) 

11/2 WOD

8am
run - 'stroller tempo: mile repeats'

distance = 5 x 1 miles with 1 min rests (miramar lake)

running time = 1:10:00  


100 day push up challenge:  Day 68 (2346 total) 

11/1 WOD

6:30am
Strength 


strict press                                - 5 x 3   (#95,#115,#135,#135,#135)
dead lifts                                  - 4 x 1 (#135)
plyo box jump 12" to 24"        -10 x 1 (bw-#185)
chin ups                                   - 3 x 3 (bw-#150, bw-#120, bw-#90) 


reverse tabata: 'push ups'
8 rounds
10 seconds on/ 20 seconds off

totals = 6/5/5/5/5/5/5/5


8:30am
bike: 'boardwalk'

distance = est. 8 miles (mb)
time = 58:25

10pm
AIS: 'hips, knees & back'
time = 20 minutes 


100 day push up challenge:  Day 67 (2278 total) 


 weight  = 243 (gym scale)

10/31 WOD

9am
stroller run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min  off, 1 min on....
distance = 1.41 miles 


100 day push up challenge:  Day 66 (2211 total) 

10/30 WOD

9am
Bike: 'spin class'

time =45 minutes



Strength 

rope pushdowns                      - 3 x 12 (#60, #70, #80) 
ezbar curls                               - 3 x 12   (#45, #55, #65)
reverse db skull crushers         - 3 x 10  (#20, #17.5, #17.5)  
alternating db curls                  -3 x 20 (#25)
 


100 day push up challenge:  Day 65 (2145 total) 

 weight  = 244 (gym scale) 

10/29 WOD

8:30am
run - 'stroller runabout'

distance = 8 miles (RB)

running time = 1:53:12  


4pm
Strength 


Lumber Jacks alternating               - 3 x 12 (#60, #90, #120) 
DE push press                                - 10 x 2   (#135)
uprights/db press/db side laterals  - 3 x 8/8/8  (#80/#27.5/#15)   *superset
chin ups                                          -3 x 10/8/8 (bw-#185)



100 day push up challenge:  Day 64 (2080 total) 


 weight  = 244 (gym scale)

10/28 Rest Day

100 day push up challenge:  Day 63 (2016 total)

10/27 WOD

9am
stroller run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on

distance = 1.25 miles  (1.68 total)


100 day push up challenge:  Day 62 (1953 total)  

10/26 WOD

8am
run - 'stroller runabout'

distance = 7 miles (RB)

running time = 1:55:55  



100 day push up challenge:  Day 61 (1891 total)  

10/25 WOD

8:30am
bike: 'boardwalk'

distance = 8.33 miles (mb)

time = 1:26:33



100 day push up challenge:  Day 60 (1830 total) 

10/24 WOD

5am
Strength

Lumber Jacks alternating                 - 3 x 20 (#60, #80, #100)                               
DE back squats                                 - 8 x 2  (#135)  
overhead rope cable extensions        - 3 x 10 (#50, #60, #70)
rope cable curls                                - 3 x 10 (#50, #55, #60)


Metcon

5 rounds for time:
3 hang power cleans #95
5 pushups
7 air squats

time = 3:42



100 day push up challenge:  Day 59 (1770 total)  


weight  = 247 (gym scale)   

10/23 WOD

9am
swim: 'olympic laps'

10 free style laps (100m) = 1000m

time = 29:59



100 day push up challenge:  Day 58 (1711 total)   

10/22 WOD

8am
run - 'stroller runabout'

distance = 7.78 miles (RB)

running time = 2:10:49  


4pm
Strength 

 
push press                                      - 3 x 3   (#135,#155,#185*)  *fail 2 reps
uprights/db press/db side laterals  - 3 x 10/10/10  (#60/#22.5/#15)   *superset
chin ups                                          -3 x 3 (bw-#185,bw-#150,bw-#100*) *fail 2 reps



10pm

AIS: 'hips & knees'

 
time = 20 minutes 


100 day push up challenge:  Day 57 (1653 total)  


weight  = 244 (gym scale)   

10/21 Rest Day

6pm
AIS: 'hips, knees, back & shoulders'
time = 30 minutes

100 day push up challenge:  Day 56 (1596 total)

10/20 WOD

9am
Strength

ME strict press       - 3 x 3  (#95, #115, #135)  


Metcon

10 rounds for time:
5 db swings #25
5 box jumps 12"
5 pushups
10 air squats

time = 13:02.6



100 day push up challenge:  Day 55 (1540 total) 

10/19 Rest Day

10pm
AIS: 'hips, knees & back'
time = 20 minutes

100 day push up challenge:  Day 54 (1485 total)

10/18 WOD

8:30am
bike: 'boardwalk'

distance = est. 3 miles (mb)
time = est 1 hour



100 day push up challenge:  Day 53 (1431 total) 

10/17 WOD

9am
run - 'stroller tempo'

distance = 5 miles (miramar lake)

running time = 1:08:39  


5pm
Strength 

over head squats          - 3 x 3   (#95)
incline bench               - 2 x 3  (#95)  


Row: 'sprint'

distance = 500m

time = 1:49.1


10pm
AIS: 'hips & knees'
time = 20 minutes


the first 2 miles i was able to run at a 12 minute pace, then i tanked pretty hard.  the third mile was at a 14 minute pace and the last two miles were about survival.  i think i misjudged how far around the lake was and came out the gate too fast.  obviously a 12 minute pace is not sustainable. (atleast with the stroller).  next tempo run will be at 14 minute miles.


100 day push up challenge:  Day 52 (1378 total) 

weight  = 249 (gym scale)  

10/16 WOD

9am
swim: 'olympic laps'

10 free style laps (100m) = 1000m

time = 33:00



5pm
Strength 

chin ups                                              - 3 x 5   (bw-#180, bw-#150, bw-#120)
cable axe chopping                             - 4 x 10  (#90)  
ez bar curl                                           - 2 x 10   (#50)
rope pushdowns                                  - 2 x 8/12   (#50)


AIS: 'hips & knees'
time = 20 minutes



100 day push up challenge:  Day 51 (1326 total) 


weight  = 249 (gym scale) 

10/15 WOD

9am
run - 'stroller runabout'

distance = 6.18 miles (rb)

running time = 2:00:17  (alot of time walking around stores & bank)


4pm
Strength
push press                                        - 4 x 3   (#95, #115, #135, #155, #175)
uprights/db press/db side laterals    - 3 x 10/10/10  (#50/#20/#10)   *superset



100 day push up challenge:  Day 50 (1275 total)   


weight  = 249 (gym scale)  

10/14 WOD

8:30am
bike: 'boardwalk'

distance = 9.99  miles (mb)
time = 1:23:00


100 day push up challenge:  Day 49 (1225 total) 


10/13 WOD

10:30am

swim: 'untimed laps'

8 free style laps
4 breast stroke laps



tabata: 'pushups'

8 rounds of 20 seconds on/ 10 seconds off

total = 9/7/5/5/4/4/4/7 = 45



run: 'sprint repeats'

10 rounds of 5 seconds on/ 30 seconds off (100%)



100 day push up challenge:  Day 48 (1176 total)

10/12 Rest Day

Rest Day


100 day push up challenge:  Day 47 (1128 total) 



my lower back felt like it was on the verge of going out.  not a good sign. going to back off the weights right now & get back to running & biking for awhile

10/11 Hybrid Strength

9am
Strength


DE bench press                   - 8 x 2  (#145)  
DE box squats                     - 8 x 2   (#185) 
ME deadlifts                       - 4 x 1  (#135, #205, #255, #295)



 100 day push up challenge:  Day 46 (1081 total)  

10/10 Hybrid Strength

9:30am
Trail Run- 'stroller'

distance = 3.28 miles (blue sky/lake poway)

running time = 1:23:13



100 day push up challenge:  Day 45 (1035 total)  



this trail had a section that was really steep in which i got a good workout

10/9 Hybrid Strength

8am
Strength

ME Back squat                                     - 4 x 5   (#135, #185, #205,#215)
ME push press                                     - 3 x 3  (#95, #115, #145*)   *6 reps
DE hang power cleans                        - 8 x 1  (#95)
chin ups                                              - 1 x 5   (bw-#150*) *felt a little pain in the elbow so stopped

threshold: upright row/DB press/DB laterals   - 2 x8/8/8 (#70,#20,#10)


Metcon

3 rounds for time:
10 pushups
10 box jumps 12"
10 air squats

time = 3:28



100 day push up challenge:  Day 44 (990 total) 

10/8 WOD

9am
run - 'timed tosh' (stoller)

3 rounds of:
 2 min on/ 2 min off, 3 min on/ 3 min off, 4 min on/ 4 min off


distance = 2.67 miles (vv)




100 day push up challenge:  Day 43 (946 total) 

10/7 WOD

8am
Strength
over head squat  - 4 x 3   (#95, #115, #135)
press/ db press    - 3 x 5/10  (#95 / #15)   *superset
chin ups              - 3 x 3   (bw-#150, bw-#120, bw-#80)


100 day push up challenge:  Day 42 (903 total) 

10/6 WOD

9am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off

distance = 1 mile total (includes warm up & cool down)



4pm
Strength
deadlift     - 4 x 1 (#135,#205,#275,#345)




100 day push up challenge:  Day 41 (861 total) 

10/5 WOD

10am
run - 'stroller runabout'

distance = 6.7 miles (rb)

running time = 2:29:06  (alot of time walking around stores & bank)



100 day push up challenge:  Day 40 (820 total) 

10/4 WOD

9am
Strength
back squat     - 4 x 3 (#135,#185,#235,#255)
DE bench      - 8 x 2 (#135)
chin ups         - 2 x 1 (bw-#140,bw-#90)


Metcon
3 rounds for time:
-3 hang power cleans (#95)
-5 DB thrusters (#25)
-7 pushups


time = 2:50


100 day push up challenge:  Day 38 (741 total)  
100 day push up challenge:  Day 39 (780 total)

weight  = 254 (gym scale)

10/2 WOD

9:30am
Strength

DB press                           - 3 x 12 (#30)
OVH squats                      - 3 x 3 (#95)
chin ups/dips/chinups       - 10/10/4 (bw-#120), 8/8/4 (bw-#150)     *superset



100 day push up challenge:  Day 37 (703 total)  


weight  = 254 (gym scale)

10/1 WOD

9am
stroller run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on

distance = 1.50 miles


100 day push up challenge:  Day 36 (666 total)  

9/30 WOD

9am

metcon: 'short'

5 rounds
- 5 box jumps 24"
- 5 sit ups
- 5 push ups

time = 3:42


100 day push up challenge:  Day 35 (630 total)  


weight  = 257 (gym scale)

9/29 WOD

9:30am
Strength


deadlift        - 4 x 1 (#135,#185,#255,#135)
hang clean  - 4 x 1 (#95,#115,#135,#155,#165)
strict press   - 4 x 3 (#95,#115,#135,#155,#165)
chin ups       - 3 x 3 (bw-#150, bw-#120, bw-#90)


metcon: 'short'

10 rounds
- 8 air squats
- 4 push ups

time = 4:09


100 day push up challenge:  Day 34 (595 total)  


weight  = 254 (gym scale)