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)
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)
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