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)
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.
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)
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)
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)
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)
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)
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)
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)
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.
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)
Tai Chi: '24 form'
time = 10 minutes
10:30am
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 117 (6903 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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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
Chest = 48.5
Waste = 44.5 (41.5 sucked in)
Hips = 41
Arms = 15 (R) 14.5 (L)
Thighs = 24.5
Calves = 15.75
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