11am
strength:
strict press - 4 x 3 (#95,#115,#135,#155)
wide grip pull up - 3 x 3 (-#12,-#10,-#9)
deadlift - 3 x 3 (#135)
cable flyes - 3 x 12/10/8 (#8,#10,#12)
reverse cable flues - 2 x 10 (#4)
DB swings - 3 x 10 (#30,#40,#50)
neutral woodchops - 4 x 10 (#60)
basketball: 'shootaround'
time = 20 minutes
weight = 235lbs.
Showing posts with label weight. Show all posts
Showing posts with label weight. Show all posts
3/11 WOD
10pm
strength: 'TRX'
push ups - 2 x 8
row, W, cross - 2 x 3
abs - 2 x 10
side extensions - 2 x 10
hamstrings - 1 x 10
chinups - 3 x 3 (-#10,-#8,-#6)
chest cable flyes - 3 x 12 (#7,#9,#11)
row: 'time'
distance = 2000m
time = 8:35
basketball: 'shootaround'
time = 25 minutes
weight = 232
strength: 'TRX'
push ups - 2 x 8
row, W, cross - 2 x 3
abs - 2 x 10
side extensions - 2 x 10
hamstrings - 1 x 10
chinups - 3 x 3 (-#10,-#8,-#6)
chest cable flyes - 3 x 12 (#7,#9,#11)
row: 'time'
distance = 2000m
time = 8:35
basketball: 'shootaround'
time = 25 minutes
weight = 232
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)
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)
1/7 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)
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)
1/4 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)
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)
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.
12/27 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)
12/18 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)
12/14 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)
12/7 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)
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)
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)
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)
11/24 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)
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)
11/19 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.
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.
11/16 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)
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)
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)
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