1/31 WOD

10am
pilates: 'class'
time = 50 minutes


basketball: 'shootaround'
time = 45 minutes


100 day push up challenge:  Day 158 (12,561 total) 

1/30 WOD

9:30am
Strength: 'press' 
ME incline press              -  3 x 5 (#135,#145,#155)
DE strict press                  - 8 x 2 (#95)
cable flye                          - 3 x 12/10/8  (#8,#9,#10)

Yoga: 'class'
time = 1 hour



100 day push up challenge:  Day 157 (12,403 total)

1/29 WOD

9:30am
bike: 'spin class'
time = 1 hour


100 day push up challenge:  Day 156 (12,246 total)

1/28 WOD

9:30am
basketball: 'shootaround'
time = 50 minutes


yoga: 'class'
time= 1 hour


100 day push up challenge:  Day 155 (12,090 total)  

1/27 WOD

8am
strength:
assisted chin ups              - 3 x 3 (bw-#12,bw-#9,bw-#7)
db press                            - 3 x 6  (#30,#35,#40)
high to low woodchop      - 3 x 10 (#50)


bike: 'spin class'
time = 50 minutes  


100 day push up challenge:  Day 154 (11,935 total) 

weight  = 224 (gym scale)  

1/26 rest day

100 day push up challenge:  Day 153 (11,781 total)

1/25 WOD

11am
run: 'rehab'
distance = est. 1 mile
time = 20 minutes




100 day push up challenge:  Day 152 (11,628 total)

1/24 rest day

100 day push up challenge:  Day 151 (11,476 total)

1/23 rest day

100 day push up challenge:  Day 150 (11,325 total)

1/22 rest day

100 day push up challenge:  Day 149 (11,175 total)

1/21 WOD

8:45am
Strength: 'back' 
ME deadlift                   - 7 x 1 (#135,#135,#185,#185,#235,#265,#135)
wide grip lat pulldown  - 3 x 12/10/8  (#100,#130,#150)
straight arm pulldown   - 3 x 10  (#60)


Basketball: 'shootaround'
time = 15 minutes

Yoga: 'class'
time = 1.25 hours



100 day push up challenge:  Day 148 (11,026 total) 



*injury update: i have still been resting the left knee, it hasn't hurt in awhile but i haven't pushed it.  today, i tweaked my back again doing deadlifts.  just slightly.  it tightened up a bit, still did yoga

1/20 rest day

100 day push up challenge:  Day 147 (10,878 total)

1/19 WOD

10:30am  
Strength: 
chest/shoulders:
ME incline press             - 5 x 5  (#135)
db shrugs                         - 3 x 10 (#55,#65,#75)
db incline press               - 3 x 6 (#45,#55,#65)
DE push press                 - 8 x 2 (#115)


swim: 'freestyle'
distance = 1500 yds
time = 35 minutes


100 day push up challenge:  Day 146 (10,731 total)

1/18 WOD

9:30am
Yoga: 'home'

time = 45 minutes



100 day push up challenge:  Day 145 (10,585 total)

1/17 WOD

8:30am
Pilates: ' class'
time =  1 hour


Strength: 
Back:
ME chin ups                                - 6 x 3  (-#150,-#120,-#90,-#60,-#60,-#60)
ME deadlift                     - 8 x 1 (#135,#135,#185,#185,#235,#255,#185,#135)
high to low wood chops              - 3 x 10 (#60,#70,#80)
straight arm cable lat pulldown  - 3 x 10  (#60)
bent over db row                         - 4 x 6   (#45,#55,#65,#75)
bent over cable row                    - 3 x 12/10/8  (#60,#70,#80)
machine rear laterals                   - 3 x 12/10/8  (#40,#50,#60)


swim: 'freestyle'
distance = 1500 yds
time = 32 minutes


100 day push up challenge:  Day 144 (10,440 total)

1/16 WOD

9:30am
Strength: 
db shrugs                   - 3 x 10 (#40,#55,#70)
ME incline press       - 3 x 3 (#135,#155,#175)
DE strict press          - 8 x 3 (#95)


Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 143 (10,296 total)

1/15 WOD

9:30am
Bike: 'spin class'
time = 1 hour



100 day push up challenge:  Day 142 (10,153 total)

1/14 WOD

9:30am
Strength: 
cable rope pushdowns         - 3 x 12/10/8  (#60,#70,#80)
ez bar curls                          - 3 x 12/10/8  (#35,#45,#55)
cable ball pushdowns          - 3 x 10 (#40,#50,#60)
seated dumbell curls           - 3 x 12/10/8 (#20,#25,#30)
ez bar skull crushers           - 3 x 12/10/8  (#35,#45,#55)


Yoga: 'class'
time = 1 hour


basketball: 'shootaround'
time = 35 minutes 


100 day push up challenge:  Day 141 (10,011 total) 

1/13 WOD

10am
Strength: 
chest/shoulders:
ME strict press                - 4 x 3  (#95,#115,#135,#155*)  *1rep
DE incline press              - 12 x 2 (#135)
incline db press               - 3 x 6  (#35,#50,#65)
standing cable flies          - 3 x 12/10/8  (#60,#70,#80)
low to high woodchop    - 3 x 10  (#50)
alt cable press                 - 3 x 12 (#9,#11,#13)
rear cable laterals            - 4 x 12 (#50)
push ups                          - 2 x 10


Row: '500m'
time = 1:45


Basketball: 'shootaround'
time = 20 minues


100 day push up challenge:  Day 140 (9870 total)

1/12 WOD

8:30am
Strength: 
ME chin ups                       - 3 x 3 (#12,#9,#6)
DE hang power cleans       - 8 x 1 (#135)
bent over cable rows          - 3 x 12/10/8 (#60,#70,#80)
db swings                           - 3 x 10  (#30,#40,#50)


Bike: 'spin class'
time = 1 hour



100 day push up challenge:  Day 139 (9730 total)

1/11 Rest Day


100 day push up challenge:  Day 138 (9591 total)

1/10 WOD

8:30am
Pilates: ' class'
time =  1 hour

10am
Strength: 
chest/shoulders:
ME incline press       - 5 x 5  (#135)
DE push press           - 12 x 2 (#115)
incline db press         - 4 x 6  (#45,#55,#65,#70)
standing cable flies   - 3 x 12/10/8  (#8,#9,#10)
rotator cuffs              - 3 x 12/10/8  (#15,#20,#25)
close grip bench       - 3 x 12/10/8  (#65,#85,#105)
machine dips            - 1 x 20   (bw-#15)

Basketball: 'shootaround'
time = 1 hour


100 day push up challenge:  Day 137 (9453 total)

1/9 WOD

9:30am
Strength: 
lat pull downs                     - 3 x 12/10/8  (#60,#120,#140)
DE deadlift                         - 12 x 1 (#205)
bent over cable rows          - 3 x 10 (#40,#50,#60)


10:30am
Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 136 (9316 total)

1/8 WOD

10:30am
run:

distance = 3.31 miles (vv)

time = 51:00




100 day push up challenge:  Day 135 (9180 total) 



*injury: today i wanted to take a light jog to see how the knee felt after 2 & a half weeks of rest.  well i it was fine for the first two miles but pain came back in the left knee when i ran on it.  it was fine when i stopped.  doesn't look like i am going to be able to run the half marathon in february which is a major disappointment. 

1/7 WOD

6am
Bike: 'spin'

time = 1 hour


9:30am
Strength: 
db shrugs                            - 3 x 10  (#40,#50,#60)
ME strict press                    - 4 x 3 (#95,#115,#135,#155*)   *last rep push press
DE incline press                 - 12 x 3 (#115)


10:30am
Yoga: 'class'

time = 1 hour


Strength:
cable flyes                            - 3 x 12/10/8 (#8,#9,#10)
db rotator cuff                      - 3 x 10  (#10,#12.5,#15)
bent over cable lateral          - 3 x 8  (#30)
db incline press                    - 3 x 6  (#45,#55,#65)
pushups                                - 3 x 10



100 day push up challenge:  Day 134 (9045 total) 

weight  = 226 (gym scale)  

1/6 Rest Day

100 day push up challenge:  Day 133 (8911 total)

1/5 Rest Day

100 day push up challenge:  Day 132 (8778 total)

1/4 WOD

9:30am
Strength: 
bar cable pushdowns                       -  3 x 10 (#80)
21's seated, incline, decline curls    - 3 x 21
cable ball pushdowns                      - 3 x 10 (#35,#40,#40)
high cable curls                               - 3 x 10 (#40,#45,#50)

Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 131 (8646 total) 

weight  = 225 (gym scale)  

1/3 WOD

8:30am
Pilates: ' class'
time =  1 hour


Strength: 
Back:
ME chin ups                               - 4 x 3  (bw-#150,bw-#120,bw-#90,bw-#60)
cable lat pulldown                      - 3 x 8  (#80,#120,#160)
straight arm lat pulldown           - 3 x 10  (#40,#80,#70)
bent over db row                        - 3 x 6   (#40,#55,#70,#80)
DE hang power cleans                - 12 x 1 (#95)


100 day push up challenge:  Day 130 (8515 total)

1/2 WOD

6am
Bike: 'spin'

time = 1 hour


9:30am
Strength: 
db shrugs                            - 4 x 8  (#40,#50,#60,#70)
DE strict press                    - 12 x 2 (#95))
ME incline press                 - 3 x 3 (#135)


10:30am
Yoga: 'class'

time = 1 hour



100 day push up challenge:  Day 129 (8385 total)

1/1 Rest Day

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



100 day push up challenge:  Day 128 (8256 total)