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)
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)
1/28 WOD
9:30am
basketball: 'shootaround'
time = 50 minutes
yoga: 'class'
time= 1 hour
100 day push up challenge: Day 155 (12,090 total)
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)
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)
1/25 WOD
11am
run: 'rehab'
distance = est. 1 mile
time = 20 minutes
100 day push up challenge: Day 152 (11,628 total)
run: 'rehab'
distance = est. 1 mile
time = 20 minutes
100 day push up challenge: Day 152 (11,628 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
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
1/19 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)
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)
1/17 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)
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)
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)
1/14 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)
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)
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)
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)
1/10 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)
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)
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.
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)
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)
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)
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)
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)
AIS: 'hips, knee, back'
time = 30 minutes
100 day push up challenge: Day 128 (8256 total)
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