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
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)
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)
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)
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)
11/26 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)
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)
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)
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)
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)
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.
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.
11/19 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)
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.
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)
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)
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)
11/10 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)
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)
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)
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)
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)
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)
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)
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)
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)
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
time = 58:25
10pm
AIS: 'hips, knees & back'
time = 20 minutes
100 day push up challenge: Day 67 (2278 total)
weight = 243 (gym scale)
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)
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)
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)
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)
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)
10/27 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)
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)
10/24 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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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
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)
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
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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