9:30am
bike: 'RPM'
9 tracks
time = 1 hour
Showing posts with label spin. Show all posts
Showing posts with label spin. Show all posts
2/5 WOD
9am
bike: 'rpm'
time = 1 hour
bastketball: 'shootaround'
time = 20 minutes
100 day push up challenge: Day 163 (13,366 total)
bike: 'rpm'
time = 1 hour
bastketball: 'shootaround'
time = 20 minutes
100 day push up challenge: Day 163 (13,366 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)
1/7 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)
1/2 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)
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.
12/18 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)
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)
11/23 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)
11/21 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.
11/13 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)
11/9 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)
11/6 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)
11/3 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)
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