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)
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)
12/31 WOD
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)
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.
Subscribe to:
Posts (Atom)