3/19 WOD

11am
bike: 'spin'
distance = 11.5 miles
time = 30 minutes


basketball: 'shootaround'
time = 15 minutes

3/18 WOD

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.

3/17 Rest Day

3/16 Rest Day

3/15 Rest Day

3/14 Rest Day

3/13 Rest Day

3/12 Rest Day

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

3/10 rest day

3/9 rest day

3/8 rest day

3/7 rest day

3/6 rest day

3/5 WOD

6pm
soccer: 'practice'
time = 1.5 hours




*injury: pulled my groin while playing soccer so i gave myself some time to heal before getting back in the gym

3/4 rest day

3/3 rest day

3/2 rest day

3/1 rest day

2/28 WOD

6pm
soccer: 'practice'
time = 1.5 hours

2/27 WOD

noon
bike: 'mission bay'
distance = 5 miles (est.)
time = 1 hour (est.)

2/26 WOD

9:30am
bike: 'RPM'
9 tracks
time = 1 hour 

2/25 WOD

9:30am
tabata: 'heavy bag'
8 rounds of 20 seconds on/ 10 seconds off


yoga: 'class'
time = 1 hour

2/24 Rest Day

2/23 Rest Day

2/22 WOD

noon
swim: 'intervals'

freestyle               - 5 x 50 yds = 250 yds
breast stroke        -  1 x 50 yds

freestyle               - 5 x 50 yds = 250 yds

breast stroke        -  1 x 50 yds 

freestyle sprints   - 4 x 25 yds

2/21 WOD

10am
TRX: 'home'
time = 1 hour

2/20 WOD

10:30am
yoga: 'class'
time = 1 hour

basketball: 'shootaround'
time = 30 minutes

2/19 WOD

9:30am
bike: 'RPM'
time = 1 hour



weight = 232 (gym scale)

2/18 WOD

9:30am
strength:
incline press          - 12 x 2 (#135)
chin ups                - 3 x 3 (-#12,-#9,-#6)

yoga: 'class'
time = 1 hour

2/17 Rest Day

2/16 Rest Day

2/15 Rest Day

2/14 Rest Day

2/13 WOD

9:30am
strength:
ME incline press               - 3 x 3  (#135,#155,#185)
wide grip pull-ups             - 3 x 5 (-#9,-#10,-#11)

basketball: 'shootaround'
time = 10 minutes

yoga:'class'
time = 1 hour


100 day push up challenge:  Day 171 (14,706 total)

2/12 WOD

9:30am
bike: 'RPM'
time = 1 hour


100 day push up challenge:  Day 170 (14,535 total)

2/11 WOD

9:30am
Strength: 'press' 
DE incline press              - 8 x 2 (#135)
low reverse cable flyes    - 3 x 10 (#5,#4,#4)
ME chin ups                    - 3 x 3 (-#12,-#9,-#6)


Yoga: 'class'
time = 1 hour


4pm
strength:
hip adductor                    - 4 x 10 (#55,#70,#85#100)
hip abductor                    - 4 x 10 (#70,#85#100,#115)
RP leg extensions           - 1 x 6/4/3/3/3  (#5)
RP seated leg curls         - 1 x 6/4/3/3/3 (#65)
low to high woodchops  - 2 x 10 (#50)
high to low woodchops  - 3 x 8/10/12 (#50,#60,#70)
bw squats                       - 3 x 50/40/30


100 day push up challenge:  Day 169 (14,365 total)

2/10 Rest Day

100 day push up challenge:  Day 168 (14,196 total)

2/9 Rest Day

100 day push up challenge:  Day 167 (14,028 total)

2/8 WOD

9:30am
Strength: 'press' 
cable flyes                    - 3 x 12/10/8  (#8,#9,#10)
rear cable flyes high     - 2 x 10 (#5,#4)
rear cable flyes low      - 2 x 10 (#4)


Yoga: 'class'
time = 1 hour



100 day push up challenge:  Day 166 (13,861 total)

2/7 Rest Day

100 day push up challenge:  Day 165 (13,695) total)

2/6 WOD

9:30am
Strength: 'press' 
ME incline press              -  3 x 3  (#135,#155,#175)
ME chinups                     - 3 x 3  (1 unassisted, bw-#9,bw-#7,bw-#5)
woodchops high to low   - 2 x 10  (#50)


Basketball: 'shootaround'
time = 15 minutes

Yoga: 'class'
time = 1 hour



100 day push up challenge:  Day 164 (13,530 total)

2/5 WOD

9am
bike: 'rpm'
time = 1 hour

bastketball: 'shootaround'
time = 20 minutes 
 


100 day push up challenge:  Day 163 (13,366 total)

2/4 WOD

9:30am
Strength:
DE incline press              -  5 x 5  (#135)
DE chinups                     - 8 x 2 (bw-#8)
low to high woodchops  - 2 x 10 (#50)


Basketball: 'shootaround'
time = 10minutes


Yoga: 'class'
time = 1 hour


4pm
Strength:
cable flyes                           - 3 x 12  (#9,#10,#11)
low reverse cable flyes       - 4 x 10  (#5,#5,#4,#4)
db hammer curls                 - 3 x 20/18/15  (#17.5,#22.5,#27.5)
overhead rope extensions   - 3 x 12/10/8  (#50,#60,#70)
seated db curls                    - 3 x 12/10/8  (#20,#25,#30)


100 day push up challenge:  Day 162 (13,203 total)

2/3 Rest Day

100 day push up challenge:  Day 161 (13,041 total)

2/2 WOD

10:30am
run: 'rehab'
distance = 2.77 miles
time = 38:34 



100 day push up challenge:  Day 160 (12,880 total)

2/1 WOD

9:30am
Strength: 'press' 
DE incline press              -  12 x 2  (#95)   *1st (4) 1 min. rest/ 2nd (4) :45 sec rest/ 3rd (4) :30 rest
ME chinups                     - 4 x 3 (bw-#12,bw-#9,bw-#6,bw-#4)


Basketball: 'shootaround'
time = 15 minutes

Yoga: 'class'
time = 1 hour



100 day push up challenge:  Day 159 (12,720 total)

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)