Time to switch things up. But first, a recap of June and July:
I really enjoyed working out this way (7×7 focus on one lift per session – see below for details). By the end of June, I was ready for another month of the same. For July, I swapped front squats in for back squats and glute bridges in for barbell clean and push press.
I liked the results too. I gained a couple of pounds and saw some development in my legs. I also became more comfortable with the lifts. I am pretty new to front squats and glute bridges and my balance and coordination on these lifts improved as a result of the high number of reps. At first, I was cautious with the amount of weight used. Throughout the eight weeks, I was able to add weight on each exercise, nothing dramatic, but enough to boost my confidence. For me, this was a successful experiment. I will definitely be revisiting this training method in the future.
The one down side was a sore left shoulder. I blame the plyometric/clapping push-ups. I have had this happen when doing a similar volume of burpees, so I’m pretty confident that slamming my bodyweight into that shoulder is not a good idea.
New for August:
I’ll be trying Occam’s Protocol as described in the 4-Hour Body. I’d be lying if I didn’t say that I’m dubious going into this. Two workouts per week…using machines and a stationary bike…are you kidding me? There’s lots that I don’t like about this, but I’m willing to be wrong. It’s an experiment and it’s only 4 weeks, so we will see what happens.
Workout A: Tuesdays
(1) Close grip palms facing in pull down. Max reps to failure with a minimum 7 rep target. Cadence 5s down and 5s up cadence (5/5 count)
(2) Machine shoulder press. Max reps to failure (7 rep target – 5/5 count)
Workout B: Saturdays
(1) Machine bench press (slight incline) (7 rep target – 5/5 count)
(2) Leg press (10 rep target – 5/5 count)
(3) Stationary bike x 3 minutes at 85+ rpm
Note: I’ll still be doing TKD and pull-ups during the week.
So this month I’ll be working on a remix of Dan John’s one lift a day program, Casey Butts Seven Deadly Sets, and some Post-Activation Potentiation. It will look something like this:
Day 1: Squat alternating w/ Squat Jumps
Week 1: 7×5 (2 warm-up sets and 3 work sets)
Week 2: 7×6 (2 warm-up sets and 4 work sets)
Week 3: 7×7 (2 warm-up sets and 5 work sets)
Week 4: Off!
Day 2: TKD (1.5 hr class)
Day 3: Incline DB Press alternating w/ plyometric push-ups
Week 1: 7×5 (2 warm-up sets and 3 work sets)
Week 2: 7×6 (2 warm-up sets and 4 work sets)
Week 3: 7×7 (2 warm-up sets and 5 work sets)
Week 4: Off!
Day 4: TKD / Rest (1.0 hr class)
Day 5: Barbell Clean and Push Press (as Recc’d by The Iron Samurai)
Week 1: 7×5 (2 warm-up sets and 3 work sets)
Week 2: 7×6 (2 warm-up sets and 4 work sets)
Week 3: 7×7 (2 warm-up sets and 5 work sets)
Week 4: Off!
Day 6: TKD (1.5 hr class)
Day 7: Park / Rest (fun with friends on the bars)
Notes:
*I will be very cautious in the amount of weight that I use (read as nothing near the loads recc’d by Dan John and Casey Butts, as I need to be able to lift my legs for TKD the following day).
*I want to feel this out first, before I start upping the weight. I may even extend it, by doing one or two weeks on the front end with lighter weight, while focusing on form. I’ll also consider backing off on a set toward the end.
*This is a one off experiment, so it could be a train wreck waiting to happen. Even if I like it, I expect that tweaks and adjustments will be necessary to help dial it in.
APRIL
After bailing out on daily and then weekly updates of this page (at heart, I’m still a stubby pencil and marble notebook kind of guy), I am going to provide monthly descriptions of what I am up to with My Workouts. Before we get started, please keep in mind that what you see below is the ideal. The reality is recorded in my notebook. Expecting the two to be a perfect match is a recipe for frustration. Adjustments are made to suit circumstances, but the monthly model serves as an aid to guide me. So, here we go with the new format.
TAE KWON DO
Monday -1.5 hours / Wednesday – 1.0 hours / Friday – 1.5 hours
PULL-UPS
Monday 20×5 / Tuesday 10×10 / Wednesday 5×20 / Thursday Rest / Friday 1xMax
GYM WORK
Day 1 (Tuesday)
Note: Week 1 at 100% / Week 2 at 80% / Week 3 at 70% / Week 4 at 50%
40# Sandbag carry down 10 flights of stairs
Part A: Barbell Squat / Squat Jump / Hanging Leg Raise
(Cycle through 5 rounds, doing 5 repetitions for each exercise.)
Part B: Incline Dumbbell Press / Weighted Pull-up
(5 rounds doing 5 repetitions alternating between these two exercises.)
Part C: Neck Raise (w/ harness) / Reverse Neck Raise (no weight)
(2 rounds doing 10 repetitions alternating between these two exercises)
40# Sandbag carry up 10 flights of stairs (opposite shoulder)
Day 2 (Thursday)
Note: Week 1 at 80% / Week 2 at 70% / Week 3 at 100% / Week 4 at 50%
40# Sandbag carry down 10 flights of stairs
Part A: Barbell Deadlift / Broad Jump / Ab Wheel Roll Out
(Cycle through 5 rounds, doing 5 repetitions for each exercise.)
Part B: Barbell Clean and Press / Weighted Pull-up
(5 rounds doing 5 repetitions alternating between these two exercises.)
Part C: Neck Raise (w/ harness) / Reverse Neck Raise (no weight)
(2 rounds doing 10 repetitions alternating between these two exercises)
40# Sandbag carry up 10 flights of stairs (opposite shoulder)
Day 3 (Saturday)
Note: Week 1 at 70% / Week 2 at 100% / Week 3 at 80% / Week 4 at 50%
40# Sandbag carry down 10 flights of stairs
Part A: Front Squat / Wind Mill
(5 rounds doing 5 repetitions alternating between these two exercises.)
Part B: Dumb Bell Seesaw Press / Barbell Bent-Over Row
(5 rounds doing 5 repetitions alternating between these two exercises.)
Part C: Neck Raise (w/ harness) / Reverse Neck Raise (no weight)
(2 rounds doing 10 repetitions alternating between these two exercises)
40# Sandbag carry up 10 flights of stairs (opposite shoulder)
MISC.
Weekend mornings messing around at the park sprints, pull-ups, dips, etc.
********************
22 Feb 2011
Throughout the day: Pull-ups – laddering from 1 through 16
Evening:
3×5 Deadlift @ 275# -> broad jumps -> 3×10 ab wheel roll-outs
3×5 Incline dumbbell press @ 45# alternating w/ weighted pull-up @45#
2×10 Neck raises @ 25# alternating w/ reverse neck raises (no weight)
Sandbag Carry (40#) L shoulder down and R shoulder up 10 flights of stairs
21 Feb 2011
7×10 dips
20 Feb 2011
Rest Day
19 Feb 2011
3×5 Squats @ 275# -> Squat Jumps -> x10 Hanging Leg Raise
3×5 Barbell Clean and Press @95# 105# 115# alternating w/ rows at same weights
2×10 Dips
2×10 Neck raises @ 25# alternating w/ reverse neck raises (no weight)
18 Feb 2011
Evening: TKD 1.5 hrs
17 Feb 2011
Rest Day
16 Feb 2011
Throughout the day: Pull-ups – laddering from 1 through 16
Evening: TKD 1.0 hr
15 Feb 2011
Throughout the day: Pull-ups: 4×5 / 3×8 / 2×13 / 1×20
14 Feb 2011
Throughout the day: Pull-ups – laddering from 1 through 16
Evening: TKD 1.5 hrs
13 Feb 2011
3×5 front squat @ 95# -> standing jump -> windmill w/ 30# dumbbell
3×5 Dumbbell seesaw press @30#/35#/40# alternating w/ dumbbell renegade row @ 30#
3×5 barbell hip thrust @ 185# alternating w/ 3×5 broad jumps
2×10 dips
2 neck brudges
2×10 neck raises alternating w/ reverse neck raises (no weight)
12 Feb 2011: rest day.
11 Feb 2011
Evening: TKD 1.5 hrs
10 Feb 2011
3×5 Deadlift @ 295# alternating w/ broad jumps and 3×5 dragon flags – like this
3×5 Incline dumbbell press @ 40#/45#/50# alternating w/ weighted pull-up @40#/45#/50#
2×10 Neck raises @ 25# alternating w/ reverse neck raises (no weight)
2×10 Dips
Sandbag Carry (40#) R shoulder down and L shoulder up
9 Feb 2011
Throughout the day: Pull-ups: laddering from 1 through 15
Evening: TKD 1.0 hr
8 Feb 2011
Throughout the day: Pull-ups: 4×5 / 3×8 / 2×13 / 1×20
Evening:
3×5 squats @ 295# / 295# / 295# alternating w/ 3×5 standing jumps alternating w/ 3×10 hanging leg raises.
3×5 barbell clean & press @125# alternating w/ rows at same weight
2×10 band standing abduction
Sandbag carry @ 40# L shoulder 10 flights down / L shoulder 10 flights up.
7 Feb 2011
Throughout the day: Pull-ups: laddering from 1 through 15
Evening: TKD 1.5 hrs
6 Feb 2011
3×5 front squat @ 95# alternating w/ 3×5 windmill @25# dumbbell
3×5 Dumbbell seesaw press @20# alternating w/ dumbbell renegade row @ 25#
2×10 squats standing on bench w/ 55# dumbbell lowered to floor
2×10 seated band abduction
2×10 neck raise @ 25# alternating w/ reverse neck raise.
Neck bridges x 2
Sandbag carry @ 40# right shoulder 10 flights down / left shoulder 10 flights up.
5 Feb 2011
Morning: Snowboarding 3 hours.
4 Feb 2011
3×5 deadlift @ 295# alternating w/ 3×10 ab wheel roll out
3×5 incline dumbbell press @ 35# / 40# / 45# alternating w/ weighted pull-up (same weights)
2×10 dips
2×10 neck raise @ 25# alternating w/ 2×10 reverse neck raises
Sandbag carry @ 40# left shoulder 10 flights down / right shoulder 10 flights up.
3 Feb 2011: Rest day.
2 Feb 2011
Throughout the day: pull-ups: laddering from 1 through 15
Evening: TKD 1.0 hr
1 Feb 2011
Throughout the day: pull-ups – 4×5 / 3×8 / 2×13 / 20
3×5 squats @ 295# / 295# / 275# alternating w/ 3×5 standing jumps alternating w/ 3×10 hanging leg raises.
3×5 barbell clean & press @95# / 115# / 125# alternating w/ rows at same weight
3×5 barbell glute bridge @275#
2×10 dips
2×10 neck raise @ 25# alternating w/ 2×20 reverse neck raises
Sandbag carry @ 40# R shoulder 10 flights down / L shoulder 10 flights up.
31 Jan 2011
Throughout the day: pull-ups: laddering from 1 through 15
Evening: TKD for 1.5 hrs
30 Jan 2011
3×5 dumbbell windmills @ 25#
Practice fronts squats – bar only
2×10 neck raise @ 25# alternating w/ 2×10 reverse neck raises
Sandbag carry @ 40# L shoulder 10 flights down / R shoulder 10 flights up.
29 Jan 2011
3×5 Front Squats @ 95#
3×5 Dumbbell see-saw press @20# alternating w/ dumbbell renegade row @ 20#
2×10 Dips
2×10 Neck raises @ 25# alternating w/ 2×15 reverse neck raise (no weight)
1×5 dragon flags – like this
1×10 wipers
28 Jan 2011
Evening: TKD 1.5 hrs
27 Jan 2011
Evening:
3×5 Deadlift @ 295# alternating w/ 3×10 ab wheel roll out.
1×5 Glute Bridge @ 295# alternating w/ 1×5 broad jumps
2×10 Dips
2×10 Neck raises @ 25#
3×5 Incline dumbbell press @ 30#/35#/40# alternating w/ weighted pull-up @30#/35#/40#
Sandbag Carry (40#) R shoulder down and L shoulder up
26 Jan 2011
Throughout the day:
Pull-ups: 4×5 / 3×8 / 2×13 / 1×20
25 Jan 2011
Throughout the day:
Pull-ups: laddering from 1 through 15
Evening:
2 x10 Dips
2 x 10 Neck raises w/ 25#
3 x 5 Barbell clean and press @125# alternating w/ 3 x 5 Rows @125#
3 x 5 Glute bridge @295#
3 x 5 Front squats @115# alternating w/ squat jumps and 3×5 dragon flags.
24 Jan 2011
Throughout the day:
Pull-ups: 4×5 / 3×8 / 2×13 / 18
Evening: TKD 1.5 hrs
23 Jan 2011: Rest Day
22 Jan 2011
Morning: Snowboard 3.0 hrs
21 Jan 2011
Evening: TKD 1.5 hrs
20 Jan 2011: Rest Day
19 Jan 2011
Evening: TKD 1.0 hr
18 Jan 2011
3×5 squat @ 295# – alternating w/ squat jumps
3×5 press @ 115# / 125# / 115# – alternating w/ plyo push-ups
3×5 rows @125# / 135# / 125# – alternating w/ pull-ups
3×5 ham raise w/ 90# / – alternating w/ broad jumps
2 x 10 dips
2 x 10 Neck raises w/ 25#
17 Jan 2011
Morning: Snowboarding 3.0 hrs
16 Jan 2011: Rest Day
15 Jan 2011: Rest Day
14 Jan 2011
Evening: TKD 1.5 hrs
13 Jan 2011: Rest Day
12 Jan 2011
Evening: TKD 1.0 hr
11 Jan 2011
Throughout the day:
5 pull-ups / 45s rest / 5 pull-ups / 45s rest / 5 pull-ups / 45s rest / 5 pull-ups
8 pull-ups / 45s rest / 8 pull-ups / 45s rest / 8 pull-ups
13 pull-ups / 45s rest / 13 pull-ups
Evening:
3×5 squat @295#-295#-275# / squat jumps
3×5 bench @215#-215#-205# / plyometric push-ups
1×5 deadlift @ 295# / broad jumps
1×5 glute bridge @ 295# / broad jumps
2 x 10 dips
2x 10 neck raises w/ neck harness @10#-25#
run 10 flights of stairs.
10 Jan 2011
Throughout the day: Snowboarding 5.0 hrs
9 Jan 2011 – rest day
8 Jan 2011
Morning : Snowboarding 3.0 hrs
7 Jan 2011
Afternoon: TKD 1.5 hrs
6 Jan 2011
Dabbled w/ front squats
1 x 5 press at 105# 1 x 5 at 115# 1×3 at 135# 1×2 at 125# / plyometric push-ups
3×5 rows at 125# / pull-ups
3×5 glute bridge at 295# / broad jumps
2×10 dips
1×5 dragon flags – like this
5 Jan 2011
Evening: TKD 1.0 hr
4 Jan 2011
6 x farmer’s walks w/ 50# dbs
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 95#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 105#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 115#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 95#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 105#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 115#
3 Jan 2011
Evening: TKD 1.5 hrs
2 Jan 2011
3×5 squat @285# / squat jumps
3×5 bench @215# / plyometric push-ups
1×5 deadlift @ 285# / broad jumps
1×5 glute bridge @ 285# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
1 Jan 2011
3 x farmer’s walks w/ 50# dbs
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 95#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 105#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 115#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 95#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 105#
1 x 5 pull/scoop to chest to press lower to chest and return to ground @ 115#
30 Dec 2010
3 rounds of:
5 x stand on bench and squat w/ 50# db between legs lower to floor
Waiter walk right arm
5 x back extensions w/ 50# db held to chest
Waiter walk left arm
29 Dec 2010 – rest day
28 Dec 2010
3×5 squat @ 275# / squat jumps
3×5 press @ 105# / plyo push-ups
3×5 rows @115#/ pull-ups
3×5 glute bridge @275# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
27 Dec 2010
Evening: TKD 1.5 hrs
26 Dec 2010
Afternoon:
1×5 deadlift @ 275# / broad jumps
1×5 glute bridge @ 275# / broad jumps
3×5 bench @215# x1 and 205# x2 / plyometric push-ups
3×5 squat @275# / squat jumps
2 x 10 dips
1×5 dragon flags – like this
25 Dec 2010 – rest day
24 Dec 2010 – rest day
23 Dec 2010 – rest day
22 Dec 2010
Evening: TKD 1.0 hr
21 Dec 2010 – rest day
20 Dec 2010
5 pull-ups / 45s rest / 5 pull-ups / 45s rest / 5 pull-ups / 45s rest / 5 pull-ups
8 pull-ups / 45s rest / 8 pull-ups / 45s rest / 8 pull-ups
13 pull-ups / 45s rest / 13 pull-ups
23 pull-ups
Evening: TKD 1.5 hrs
19 Dec 2010
3×5 squat @ 275# / squat jumps
3×5 press @ 105# / plyo push-ups
3×5 rows @115#/ pull-ups
3×5 glute bridge @275# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
18 Dec 2010 – rest day
17 Dec 2010
Morning: 24 pull-ups
Evening:
3×5 squat @275# / squat jumps
3×5 bench @215# / plyometric push-ups
1×5 deadlift @ 275# / broad jumps
1×5 glute bridge @ 275# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
16 Dec 2010 – rest day
15 Dec 2010
Throughout the day:
5 pull-ups / 45s rest / 5 pull-ups / 45s rest / 5 pull-ups / 45s rest / 5 pull-ups
8 pull-ups / 45s rest / 8 pull-ups / 45s rest / 8 pull-ups
13 pull-ups / 45s rest / 13 pull-ups
20 pull-ups
Evening: TKD 1.0 hr
14 Dec 2010
Evening:
3 x 5 sandbag snatch to overhead squat / knee tuck jumps
3 x 5 sandbag snatch to overhead squat / jump back kick
3 x 5 sandbag snatch to overhead squat / 360 degree jump turning kick
13 Dec 2010
Throughout the day:
5 pull-ups / 45s rest / 5 pull-ups / 45s rest / 5 pull-ups / 45s rest / 5 pull-ups
8 pull-ups / 45s rest / 8 pull-ups / 45s rest / 8 pull-ups
13 pull-ups / 45s rest / 13 pull-ups
20 pull-ups
Evening: TKD 1.5 hrs
12 Dec 2010
3×5 squat @ 265# / squat jumps
3×5 press @ 105# / plyo push-ups
3×5 rows @115#/ pull-ups
3×5 glute bridge @265# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
2 x neck bridges
11 Dec 2010 – rest day
10 Dec 2010
Morning: 24 pull-ups
9 Dec 2010 – rest day
8 Dec 2010
Throughout the day:
8 pull-ups / 45s rest / 8 pull-ups / 45s rest / 8 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
12 pull-ups
Evening: TKD 1.0 hr
7 Dec 2010 – rest day
6 Dec 2010
Evening: TKD 1.5 hrs
5 Dec 2010
3×5 squat @255# / squat jumps
3×5 bench @215# / plyometric push-ups
1×5 deadlift @ 255# / broad jumps
1×5 glute bridge @ 255# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
4 Dec 2010 – rest day
3 Dec 2010
2 Dec 2010
3×5 squat @ 245# / squat jumps
3×5 press @ 105# / plyo push-ups
3×5 rows @115#/ pull-ups
3×5 glute bridge @245# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
2 x neck bridges
1 Dec 2010
Evening: TKD 1.0 hr
30 Nov 2010
3×5 squat @245# / squat jumps
3×5 bench @205# / plyometric push-ups
1×5 deadlift @ 245# / broad jumps
1×5 glute bridge @ 245# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
29 Nov 2010
Throughout the day:
8 pull-ups / 45s rest / 8 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
12 pull-ups / 45s rest / 12 pull-ups
Evening: TKD 1.5 hrs
28 Nov 2010
3×5 squat @ 245# / squat jumps
3×5 press @ 95# 105# 95#/ plyo push-ups
3×5 rows @115#/ pull-ups
3×5 glute bridge @245# / broad jumps
2 x 10 dips
1×5 dragon flags – like this
neck bridges x 2
27 Nov 2010 – rest day
26 Nov 2010 – rest day
25 Nov 2010 – rest day
24 Nov 2010
Morning: 35 pull-ups at 1m 48s
Evening: TKD 1.0 hr
23 Nov 2010:
2 x 10 glute bridge
2 x 10 qudruped hip extension
2 x 10 fire hydrant
3×5 squat @225# / squat jumps
3×5 bench @195#/@205# /@195# / plyometric push-ups
2×5 deadlift @ 225# / broad jumps
2 x 10 dips
2 x neck bridges
22 Nov 2010:
Throughout the Day:
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 pull-ups
12 pull-ups / 45s rest / 12 pull-ups
Evening: TKD 1.5 hrs
21 Nov 2010:
3×5 squat @ 225# / squat jumps
3×5 press @ 95# / plyo push-ups
3×5 rows @115#/ pull-ups
3×5 glute bridge / broad jumps
2 x 10 dips
20 Nov 2010: Rest day.
19 Nov 2010:
3×5 Squat @225# / squat jumps
3×5 Bench @205# / plyometric push-ups
1×5 Deadlift @ 275# / broad jumps
1×5 Glute bridge @ 275# / broad jumps
2 x 10 Dips
2 x 5 Neck flips via The Fight Geek
18 Nov 2010: Rest day.
17 Nov 2010:
Morning: 35 pull-ups / 1m 54s
16 Nov 2010:
Morning: 22 pull-ups / 1m rest / 10 pull-ups
Afternoon: 25 pull-ups / 1m rest / 10 pull-ups
Evening:
3×5 squat @ 225# / squat jumps
3×5 press @ 95# / plyo push-ups
3×5 glute bridge / broad jumps
2 x 10 dips
farmer’s walk w/ 50# dbs
15 Nov 2010:
Throughout the Day:
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 chin-ups
12 pull-ups / 45s rest / 12 chin-ups
Evening: TKD 1.5 hrs
14 Nov 2010:
Morning: 22 pull-ups / 1m rest / 10 pull-ups
3 x 5 Squat w/ 40# dumb bell standing on bench weight between legs / Squat Jumps
3×5 Bench @205# / plyometric push-ups
1×5 Deadlift @ 275# / broad jumps
1×5 Glute bridge @ 275# / broad jumps
2 x 10 Dips
2 x 5 Neck flips via The Fight Geek
13 Nov 2010: Rest Day
12 Nov 2010:
Evening: TKD 1.5 hrs
11 Nov 2010: Rest Day
10 Nov 2010
Evening: TKD 1.0 hr
9 Nov 2010: Rest Day
8 Nov 2010:
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 chin-ups
12 pull-ups / 45s rest / 12 chin-ups
Evening: TKD 1.5 hrs
7 Nov 2010:
Morning: 22 pull-ups / 1m rest / 10 pull-ups
Press: 115# / 135#-fail / 125#
Deadlift: 315# / 325# / 335#
6 Nov 2010
Afternoon:
Squat: 315# / 325#
Bench: 225# / 235# / 245# / 255#-fail
5 Nov 2010
Morning: 24 pull-ups
Evening: TKD 1.5 hrs
4 Nov 2010: Rest day
3 Nov 2010
Afternoon: 35 pull-ups / 1m 42s
Evening: TKD 1.0 hr
2 Nov 2010
Afternoon:
22 pull-ups / 1m rest / 9 pull-ups
23 pull-ups / 1m rest / 11 chin-ups
1 Nov 2010
Throughout the day:
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 chin-ups
12 pull-ups / 45s rest / 12 chin-ups
Evening: TKD 1.5 hrs
31 Oct 2010: Rest day
30 Oct 2010: Rest day
29 Oct 2010:
Morning: 28 pull-ups
Evening: TKD 1.5 hrs
28 Oct 2010: Rest day
27 Oct 2010
Morning: 35 pull-ups – 1m 55s
Evening: TKD 1.0 hr
26 Oct 2010
Morning:
23 pull-ups / 1m rest / 10 pull-ups
Afternoon:
22 pull-ups / 1m rest / 10 chin-ups
Evening:
2 x 5 squat @ 305# 1×5 squat @295#
1 x 5 press (overheard) @ 125# 1×5 @ 115#
3 x 5 bent over rows @ 135#
3 x 5 glute bridge @ 305#
farmer’s walk around gym w/ 55# dbs
neck bridges x 2.
25 Oct 2010
Throughout the morning:
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 chin-ups
12 pull-ups / 45s rest / 12 chin-ups
Evening: TKD 1.5 hr
24 Oct 2010
3 x 5 Squat @ 305#
3 x 5 Bench 2x @ 225# 1x @ 205#
1 x 5 Deadlift @ 305#
1 x 5 Glute bridge @305#
Skull crushers w/ curl bar 1 x 10 / 1 x 8 / 1 x 6 at 55#
2 x 5 Neck flips via The Fight Geek
23 Oct 2010: Rest Day
22 Oct 2010
Evening: TKD 1.5 hrs
21 Oct 2010: Rest day
20 Oct 2010:
Afternoon:
20 pull-ups / 1m rest / 11 pull-ups
20 pull-ups / 1m rest / 10 chin-ups
Evening: TKD 1.0 hr
19 Oct 2010:
3 x 5 squat @ 295#
press (overheard) 1 x5 @ 125# 1 x 5 @105# 1 x 5@115#
3 x 5 glute bridge @ 295#
3 x 5 bent over rows @ 135#
3 x 5 glute bridge @ 295#
farmer’s walk around gym w/ 55# dbs
neck bridges x 2
18 Oct 2010:
Throughout the day:
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 chin-ups
Evening: TKD 1.5 hr
17 Oct 2010:
Afternoon:
3 x 5 Squat @ 295#
3 x 5 Bench @ 225#
1 x 5 Deadlift @ 295#
1 x 5 Glute bridge @295#
Skull crushers w/ curl bar 1 x 10 / 1 x 8 / 1 x 6 at 55#
2 x 5 Neck flips via The Fight Geek
16 Oct 2010:
Morning:
5 each with rest between sets:
pull-ups / dynamic pull-ups / dips / switch grip pull to chin / dip hops / side to side pull-ups / pull-up & touch hand to toe at top / L-sit pull-ups / Chin-ups / narrow grip pull-ups
15 Oct 2010:
Evening: TKD 1.5 hours
14 Oct 2010:
deadlifts: 1 x 5 @225# 1 x 5 @275 1 x 5 @225#
press 1 x 5 @125# 2 x 5 @115#
rows 3 x 5 @135#
squat 1 x 5 @295#
neck bridges x 2
13 Oct 2010:
Throughout the Day:
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 chin-ups
Evening: TKD 1.0 hr
12 Oct 2010:
Morning: 20 pull-ups / 1m rest / 10 pull-ups
Afternoon: 20 pull-ups / 1m rest / 10 chin-ups
11 Oct 2010: Rest day
10 Oct 2010:
Afternoon:
1 x 5 pullups
1×5 dips
1×5 dynamic pullups (release and catch bar)
9 Oct 2010: Rest day
8 Oct 2010:
Evening: TKD 1.5 hrs
7 Oct 2010: Rest day
6 Oct 2010:
Evening:
3 x 5 squat @ 295#
press (overheard) 1 x4 @ 125# 2 x 5 @115#
3 x 5 glute bridge @ 295#
3 x 5 bent over rows @ 135#
3 x 5 glute bridge @ 285#
5 Oct 2010:
Morning: 20 pull-ups / 1m rest / 10 pull-ups
Afternoon: 20 pull-ups / 1m rest / 10 chin-ups
4 Oct 2010:
Throughout the Day:
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 chin-ups
Evening: TKD 1.5 hrs
3 Oct 2010:
Afternoon:
3 x 5 squat @ 285#
3 x 5 press (overheard) @ 115#
3 x 5 bent over rows @ 135#
3 x 5 glute bridge @ 285#
2 x 16 plate curls 10# plates via Joe Hashey.
3 x 10 skull crushers via Joe Hashey
Neck bridges x 2.
2 Oct 2010: Rest day.
1 Oct 2010
Morning: 25 pull-ups
Evening: TKD 1.5 hrs
30 Sep 2010:
Evening:
3 x 5 Squat @ 285#
1 x 3 Bench @ 225# 1 x 5 @ 205# 1 x 5 @215#
1 x 5 Deadlift @ 285#
1 x 5 Glute bridge @285#
2 x 5 Neck flips via The Fight Geek
29 Sep 2010:
Morning: High intensity pull-up 45s up / 45s down
Afternoon: High intensity pull-up 45s up / 45s down
Like this guy, only palms out and I went much faster and shook lots more.
Evening: TKD 1.0 hr
28 Sep 2010:
Morning: 20 pull-ups / 1m rest / 10 pull-ups
Afternoon: 20 pull-ups / 1m rest / 10 pull-ups
Evening:
3 x 5 squat @ 285#
1 x 5 press (overheard) @ 125# 1x 5 @ 130# 1 x 5 @ 125#
3 x 5 bent over rows @ 135#
3 x 5 glute bridge @ 285#
2 x 16 plate curls 10# + 5# plates via Joe Hashey.
3 x 10 skull crushers via Joe Hashey
Neck bridges x 2.
27 Sep 2010:
Throughout the day:
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
11 pull-ups / 45s rest / 11 pull-ups
Evening: TKD 1.5 hrs
26 Sep 2010: Rest day.
25 Sep 2010: Rest day.
24 Sep 2010:
Evening: TKD 1.5 hrs
23 Sep 2010:
Morning:
Morning: High intensity pull-up 45s up / 45s down
Like this guy, only palms out and I went much faster and shook lots more.
22 Sep 2010:
Morning:
3 x 5 Squat @ 275#
3 x 5 Bench @ 225# (w/ help on last set)
1 x 5 Deadlift @ 275#
1 x 5 Glute bridge @275#
Pull-up Ladders: 1 / 3 / 5 / 7 / 9 /
2 x 5 Neck flips via The Fight Geek
21 Sep 2010:
Morning: 22 pull-ups / 45s rest / 8 pull-ups
20 Sep 2010:
Throughout the day:
6 pull-ups / 45s rest / 6 pull-ups
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
Evening: TKD 1.5 hrs
19 Sep 2010:
Morning:
3 x 5 squat @ 275#
1 x 5 press (overheard) @ 125# 2 x 5 at 115#
3 x 5 bent over rows @ 135#
3 x 5 glute bridge @ 275#
Neck bridges x 2.
18 Sep 2010: Rest day.
17 Sep 2010:
Morning: 24 pull-ups
Evening: TKD 1.5 hrs
16 Sep 2010: Rest day.
15 Sep 2010:
Throughout the day:
6 pull-ups / 45s rest / 6 pull-ups
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
Evening: TKD 1.0 hrs
14 Sep 2010:
Morning: 20 pull-ups / 1m rest / 10 pull-ups
Afternoon: 20 pull-ups / 1m rest / 8 pull-ups
Evening:
3 x 5 Squat @ 275#
2 x 5 Bench @ 225# 1 x 5 Bench @215#
1 x 5 Deadlift @ 275#
Farmer’s walks w/ 50# dbs
13 Sep 2010:
Throughout the day:
6 pull-ups / 45s rest / 6 pull-ups
7 pull-ups / 45s rest / 7 pull-ups
8 pull-ups / 45s rest / 8 pull-ups
9 pull-ups / 45s rest / 9 pull-ups
10 pull-ups / 45s rest / 10 pull-ups
Evening: TKD 1.5 hrs
12 Sep 2010:
Morning:
3 x 5 squat @ 275#
1 x 5 press (overheard) @ 125# 2 x 5 at 115#
3 x 5 bent over rows @ 135#
3 x 5 glute bridge @ 275#
1 x 16 1x 14 1 x12 (alternating arms) plate curls 10# + 5# plates via Joe Hashey.
3 x 10 skull crushers via Joe Hashey
Neck bridges x 2.
11 Sep 2010:
Morning: Played around in the pool. Swam a few laps. Used the kick board and pull-buoy. Did some drown proofing.
10 Sep 2010:
Morning: 25 pull-ups (stoked)
9 Sep 2010:
Day: slow pull-up 40s up / 40s down
Evening:
1 x 5 / 1 x 7 / 1 x 8 squat @ 225#
3 x 5 bench @ 215#
2 x 5 neck flips via The Fight Geek
3 x 10 upright row w/ sandbag
3 x 20 standing medicine ball twists
8 Sep 2010:
Morning: 18 pull-ups / 1m rest / 9 pull-ups
Afternoon: 18 pull-ups / 1m rest / 8 pull-ups
Evening: TKD 1.0 hr
7 Sep 2010:
3 x 5 squat @ 255#
3 x 5 press (overheard) @ 125#
3 x 5 bent over rows @ 125#
3 x 5 glute bridge @ 255#
3 x 14 (alternating arms) plate curls 10# + 5# plates via Joe Hashey.
Neck bridges.
6 Sep 2010: Rest Day
5 Sep 2010:
3 x 5 Squat @ 255#
3 x 5 Bench @ 215#
1 x 5 Deadlift @ 255#
1 x 5 Glute bridge @255#
Farmer’s walks w/ 50# dbs
5 x Neck flips via The Fight Geek
4 Sep 2010: Rest Day
3 Sep 2010:
Morning: Pull-ups: 3 / 6 / 9 / 11 / 13
Evening: TKD 1.5 hrs
2 Sep 2010:
3 x 5 squat @ 245#
3 x 5 press (overheard) @ 115#
3 x 5 bent over rows @ 115#
3 x 5 glute bridge @ 245#
3 x 10 skull crushers via Joe Hashey
3 x 20 (alternating arms) plate curls 15# weights via Joe Hashey.
1 Sep 2010: Typhoon / Rest Day
31 Aug 2010:
Day: slow pull-up 40s up / 40s down
Evening:
3 x 5 Squat @ 245#
3 x 5 Bench @ 205#
1 x 5 Deadlift @ 245#
1 x 5 Glute bridge @245#
Farmer’s walks w/ 50# dbs
Neck bridges
30 Aug 2010:
Throughout the day:
laddering pull-ups and body weight squats
6 pull-ups / 12 squats / 6 pull-ups
7 pull-ups / 14 squats / 7 pull-ups
8 pull-ups / 16 squats / 8 pull-ups
9 pull-ups / 18 squats / 9 pull-ups
Evening: TKD 1.5 hrs
29 Aug 2010: Getting back to the program.
3 x 5 squat @ 245#
3 x 5 press (overheard) @ 115#
3 x 5 bent over rows @ 115#
3 x 5 glute bridge @ 245#
3 x 10 skull crushers via Joe Hashey
3 x 20 (alternating arms) plate curls 10# weights via Joe Hashey.
Neck flips via The Fight Geek and neck bridge
27 Aug 2010: 1st day back getting reacquainted with the gym.
2×10 Squats @ 185#
2×10 Bench @ 155#
2×10 Press @ 95#
2×10 Rows @ 95#
2x 10 Dead lifts @ #135
Neck bridge and neck flips via The Fight Geek
13 Aug 2010-Present:Vacation Stuff
Canoe – Paddling
Knee boarding
Swimming
Biking
Hiking
Paddle Board – paddling
Beachwalking
Ocasional: pull-ups, TacFit, handgripper, TKD forms, and stretching
12 Aug 2010: Rest and Recover
11 Aug 2010: Travel Day
10 Aug 2010:
Morning: High intensity pull-up 45s up / 45s down
Like this guy, only palms out and I went much faster and shook lots more.
Afternoon: High intensity pull-up 45s up / 45s down
Evening:
3 x 5 Squat @ 245#
3 x 5 Bench @ 215# / 205# / 195#
1 x 5 Deadlift @ 245#
1 x 5 Glute bridge @245#
3 x 10 shoulder shrugs w/ 50# dbs
Neck bridges
9 Aug 2010:
Morning: High intensity pull-up 30s up / 30s down
Like this guy, only palms out and I went much faster and shook lots more.
Afternoon: High intensity pull-up 30s up / 30s down
Evening: TKD 1.5 hrs
8 Aug 2010: Rest Day
7 Aug 2010: Rest Day
6 Aug 2010:
Morning: 22 pull-ups
Evening: TKD 1.5 hrs
5 Aug 2010:
Evening:
3 x 5 squat @ 245# / 235# / 225#
3 x 5 press (overheard) @ 115# / 105# / 105#
3 x 5 bent over rows @ 115#
3 x 5 glute bridge @ 245#
2 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
2 x 20 (alternating arms) plate curls 10# weights via Joe Hashey.
Neck bridge x 2
4 Aug 2010:
Throughout the day:
laddering pull-ups and push-ups
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
10 pull-ups/ 20 push-ups / 10 pull-ups
Evening: TKD 1.0 hr
3 Aug 2010:
Morning: 24 pull-ups / 40 body-weight squats / 12 pull-ups
Afternoon: 22 pull-ups / 40 body-weight squats / 13 pull-ups
Evening:
3 x 5 Squat @ 245# / 235# / 225#
3 x 5 Bench @ 205#
1 x 5 Deadlift @ 245#
1 x 5 Glute bridge @245#
Neck bridges
2 Aug 2010:
Throughout the day:
laddering pull-ups and push-ups
6 pull-ups / 12 body-weight squats / 6 pull-ups
7 pull-ups / 14 body-weight squats / 7 pull-ups
8 pull-ups / 16 body-weight squats / 8 pull-ups
9 pull-ups / 18 body-weight squats / 9 pull-ups
10 pull-ups/ 20 body-weight squats / 10 pull-ups
Evening: TKD 1.5 hrs
1 Aug 2010: Rest day
31 Jul 2010: White water rafting
30 Jul 2010:
Morning: 22 pull-ups
29 Jul 2010:
Afternoon:
3 x 5 Squat @ 225#
3 x 5 Bench @ 205# / @195# / 195#
1 x 5 Deadlift @ 225#
1 x 5 Glute bridge @225#
Neck bridges
28 Jul 2010:
Throughout the day:
laddering pull-ups and push-ups
6 pull-ups / 12 body-weight squats / 6 pull-ups
7 pull-ups / 14 body-weight squats / 7 pull-ups
8 pull-ups / 16 body-weight squats / 8 pull-ups
9 pull-ups / 18 body-weight squats / 9 pull-ups
10 pull-ups/ 20 body-weight squats / 10 pull-ups
Evening: TKD 1.0 hr
27 Jul 2010:
Throughout the day: 3 x 20 pull-ups
Evening:
3 x 5 squat @ 225#
3 x 5 press (overheard) @ 105#
3 x 5 bent over rows @ 115# 135# 135#
3 x 5 glute bridge @ 225#
3 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
3 x 20 (alternating arms) plate curls 10# weights via Joe Hashey.
Neck bridge (back)
26 Jul 2010:
Throughout the day:
laddering pull-ups and push-ups
6 pull-ups / 12 body-weight squats / 6 pull-ups
7 pull-ups / 14 body-weight squats / 7 pull-ups
8 pull-ups / 16 body-weight squats / 8 pull-ups
9 pull-ups / 18 body-weight squats / 9 pull-ups
10 pull-ups/ 20 body-weight squats / 10 pull-ups
Evening: TKD 1.5 hrs
25 Jul 2010:
Afternoon:
3 x 5 Squat @ 225#
3 x 5 Bench @ 205# / @185# / 185#
1 x 5 Deadlift @ 225#
1 x 5 Glute bridge @225#
Neck bridges
24 Jul 2010: Rest Day
23 Jul 2010:
Morning:
24 pull-ups
Afternoon:
20 pull-ups
Evening: TKD 1.5 hrs
22 Jul 2010:
Evening:
3 x 5 squat @ 225#
3 x 5 press (overheard) @ 95#
3 x 5 bent over rows @ 115#
3 x 5 glute bridge @ 225#
3 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
3 x 20 (alternating arms) plate curls 10# weights via Joe Hashey.
Neck bridge (back)
21 Jul 2010:
Throughout the day:
laddering pull-ups and push-ups
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
10 pull-ups/ 20 push-ups / 10 pull-ups
Evening: TKD 1.0 hr
20 Jul 2010:
Morning:
23 pull-ups / 80 push-ups / 11 pull-ups
Afternoon:
23 pull-ups / 60 push-ups / 6 pull-ups
Evening:
3 x 5 Squat @ 225#
3 x 5 Bench @ 225# / @205# / 185#
1 x 5 Deadlift @ 225#
1 x 5 Glute bridge @225#
Farmer walks w/ 50# dbs 1.5 / 1.0 / .5 laps around the gym
Neck bridges
19 Jul 2010:
Throughout the day:
laddering pull-ups and push-ups
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
10 pull-ups/ 20 push-ups / 10 pull-ups
18 Jul 2010: Rest Day
17 Jul 2010: Rest Day
16 Jul 2010:
Morning:
25 pull-ups / 5m rest / 18 pull-ups
15 Jul 2010:
Evening:
3 x 5 press (overheard) @ 95#
3 x 5 bent over rows @ 135# 115# 115#
3 x 5 glute bridge @225#
1 x 5 squat @ 225#
2 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
2 x 20 (alternating arms) plate curls 10# via Joe Hashey.
Neck (front and back bridge)
14 Jul 2010:
Morning:
23 pull-ups / 80 push-ups / 8 pull-ups
Afternoon:
20 pull-ups / 60 push-ups / 11 pull-ups
13 Jul 2010:
Throughout the day:
laddering pull-ups and push-ups
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
10 pull-ups/ 20 push-ups / 10 pull-ups
Evening:
3 x 5 Squat @ 225#
3 x 5 Bench @ 205# / @185# / 185#
1 x 5 Deadlift @ 225#
1 x 5 Glute bridge @225#
Farmer walks w/ 50# dbs 1.5 / 1.0 / .5 laps around the gym
Neck bridges (front and back)
12 Jul 2010: TKD 1.5 hrs
10 Jul 2010:
Afternoon:
3 x 5 squat @ 205#
3 x 5 press (overheard) @ 95#
3 x 5 bent over rows @ 115#
3 x 5 glute bridge @ 225#
3 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
3 x 20 (alternating arms) plate curls 10# via Joe Hashey.
Neck bridge (back)
9 Jul 2010:
Morning:
24 pull-ups
Evening: TKD 1.5 hrs
8 Jul 2010:
3 x 5 Squat @ 205#
3 x 5 Bench @ 185#
1 x 5 Deadlift @ 225#
1 x 5 Glute bridge @225#
Farmer walks w/ 50# dbs 1.5 / 1.0 / .5 laps around the gym
Neck bridges (front and back)
7 Jul 2010:
Throughout the day:
laddering pull-ups and push-ups:
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
10 pull-ups/ 20 push-ups / 10 pull-ups
Evening: TKD 1.0 hr
6 Jul 2010:
Morning:
19 pull-ups (w/10# db) / 80 push-ups / 7 pull-ups (w/10# db)
Afternoon:
24 pull-ups / 60 push-ups / 6 pull-ups
Evening:
3 x 5 squat @ 205#
3 x 5 press (overheard) @ 95#
3 x 5 bent over rows @ 115#
3 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
3 x 20 (alternating arms) plate curls 10# via Joe Hashey.
Neck bridge
5 Jul 2010:
Evening: TKD 1.5 hrs
4 Jul 2010:
Afternoon:
3 x 5 Bench @ 185#
1 x 5 Deadlift @ 225#
1 x 5 Glute bridge @225#
3 x 5 Goblet squats w/ 45# db
Farmer walks w/ 50# dbs 1.5 / 1.0 / .5 laps around the gym
Neck bridge
3 Jul 2010: Rest Day
2 Jul 2010:
Morning: 23 pull-ups
Evening: TKD 1.5 hrs
1 Jul 2010:
Afternoon:
3 x 5 squat @ 205# 185# 185#
3 x 5 press (overheard) @ 55# 95# 95#
3 x 5 bent over rows @ 95# 115# 115#
2 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
2 x 20 (alternating arms) plate curls 10# via Joe Hashey.
30 Jun 2010:
Throughout the day:
laddering pull-ups and push-ups:
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
Evening: TKD 1.0 hr
29 Jun 2010:
Morning:
23 pull-ups / 80 push-ups / 7 pull-ups
Evening:
3 x 5 squat @ 185#
3 x 5 bench @ 185#
3 x 5 dead lift @ 185#
3 x 5 glute bridge @ 185#
Twice around the gym – farmer walks w/ 55# dbs
28 Jun 2010:
Throughout the day:
laddering pull-ups and push-ups:
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
Evening: TKD 1.5 hrs
27 Jun 2010:
Afternoon:
2 x 20 squat @ 155#
1 x 20 press (overheard)@ 45#
1 x 15 press (overhead) @ 45#
2 x 20 bent over rows
2 x 20 glute bridge @ 155#
2 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
2 x 20 (alternating arms) plate curls 10# via Joe Hashey.
2 x neck bridge
26 Jun 2010: Rest Day
25 Jun 2010:
Morning:
23 pull-ups / 80 push-ups / 11 pull-ups
24 Jun 2010: Rest Day
23 Jun 2010:
Throughout the day:
laddering pull-ups and push-ups:
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
10 pull-ups / 20 push-ups / 10 pull-ups
Evening: TKD 1.0 hrs
22 Jun 2010:
Morning: 21 pull-ups / 80 push-ups / 9 pull-ups
Evening:
1 x 20 bench press @ 135#
1 x 15 bench press @ 135#
2 x 20 glute bridge @ 135#
2 x 20 lying dumb bell flys w/ 20# dbs
1 x 20 dead lift @ 135#
1 x 15 dead lift @ 135#
neck bridge
21 Jun 2010:
Throughout the day:
laddering pull-ups and push-ups:
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
10 pull-ups / 20 push-ups / 10 pull-ups
Evening: TKD 1.5 hrs
20 Jun 2010:
1 x 20 military press @ 65#
1 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
1 x 15 military press @ 65#
1 x 20 (10 ea direction) plate hulas w/ 10# weights via Joe Hashey
1 x 20 vertical row @ 65#
1 x 20 (alternating arms) plate curls 10# via Joe Hashey.
1 x 20 vertical row @ 65#
1 x 20 (alternating arms) plate curls 10# via Joe Hashey.
1 x 20 squats @ 135#
1 x 15 squats @ 155#
2 x 20 barbell glute bridge @ 135#
farmer’s walks w/ 55# dbs 1.5 laps around gym / 1 lap / .5 lap
2 x neck bridge
19 Jun 2010: Rest Day
18 Jun 2010:
Morning:
23 pull-ups / 80 push-ups / 5 pull-ups
17 Jun 2010: Rest Day
16 Jun 2010:
Morning:
20 pull-ups / 60 push-ups / 5 pull-ups
Evening: TKD 1.0 hr
15 Jun 2010:
Throughout the day:
laddering pull-ups and push-ups:
5 pull-ups / 10 push-ups / 5 pull-ups
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
Evening:
1 x 20 bench press @ 135#
1 x 15 bench press @ 135#
2 x 20 glute bridge @ 135#
2 x 20 lying dumb bell flys w/ 25# dbs
1 x 20 dead lift @ 135#
1 x 15 dead lift @ 135#
neck bridge
14 Jun 2010:
Throughout the day:
laddering pull-ups and push-ups:
5 pull-ups / 10 push-ups / 5 pull-ups
6 pull-ups / 12 push-ups / 6 pull-ups
7 pull-ups / 14 push-ups / 7 pull-ups
8 pull-ups / 16 push-ups / 8 pull-ups
9 pull-ups / 18 push-ups / 9 pull-ups
Evening: TKD 1.5 hrs
13 Jun 2010: Fasting
Afternoon:
1 mile jog.
10 hill sprints at the top of the hill dips (on parallel bars) decreasing from 10.
1st hill sprint -> 10 dips at the top of the hill
2nd hill sprint -> 9 dips at top of the hill,
3rd hill sprint -> 8 dips at top of the hill…etc.
1 mile walk to gym.
2 x 20 military press @ 45#
2 x 20 vertical rows @ 45#
1 x 15 squat @ 135#
1 x 10 squat @ 135#
2 x neck bridge
12 Jun 2010:
Throughout the day:
5 sets of 5 handstand push-ups (head to floor)
played around with handstands and freezes.
11 Jun 2010:
Throughout the day:
21 pull-ups / 15 pull-ups / 10 pull-ups
10 Jun 2010: Rest Day
9 Jun 2010:
Throughout the day:
5 rounds of:
5 pullups w/ 5s iso hold at top / 45s rest / 5 pullups w/ 5s iso hold at top
Evening: TKD 1.0 hrs
2 x 30 single arm sandbag shrugs
8 Jun 2010:
Morning:
1 mile jog /stair sprints x 4 /1 mile speed play (fartlek)
Throughout the day:
5 rounds of:
5 pullups w/ 5s iso hold at top / 45s rest / 5 pullups w/ 5s iso hold at top
7 Jun 2010:
Throughout the day:
5 rounds of:
5 pullups w/ 5s iso hold at top / 45s rest / 5 pullups w/ 5s iso hold at top
Evening: TKD 1.5 hrs
6 Jun 2010:
Morning:
1 mile run
Sprints: 40m /40m /20m/20m/40m/40m/20m/20m/40m/40m/20m/60m
1 mile walk
5 Jun 2010:
Afternoon:
1 x 20 bench press @135#
1 x 15 bench press @135#
1 x 5 bench press @135#
2 x 10 EZ curl bar pull-overs @35#
2 x 10 dumb bell flys @15# and 25#
2 x 20 barbell glute bridge @ 135#
2 x 20 deadlifts @ 135#
2 x 30s neck bridge
2 x 20 band seated abduction
4 Jun 2010: Rest Day
3 Jun 2010:
Evening:
1 x 20 squats @135#
2 x 20 Bulgarian split squats
2 x 20 barbell rows
2 x 20 dive bomber pushups
5 pullups w/ 5s isometric hold at top
5 pullups w/ 20# db w/ 5s isometric hold at top
2 Jun 2010:
Throughout the day:
5 rounds of:
5 pullups w/ 5s iso hold at top / 45s rest / 5 pullups w/ 5s iso hold at top
Evening: TKD 1.0 hr
1 Jun 2010:
Throughout the day:
5 rounds of:
5 pullups w/ 5s iso hold at top / 45s rest / 5 pullups w/ 5s iso hold at top
Evening:
2 x 20 bench @ 135#
2 x 20 barbell glute bridge
2 x 20 band seated abduction
2 x 10 quadruped hip extension
2 x 10 single leg dead lift
2 x 20 incline push ups
2 x 10 bodyweight flys
31 May 2010:
Throughout the day:
—playing w/ handstand pushups some more; and
—messing w/ freestyle handstand poses
via @FreestyleFitnss
30 May 2010:
Throughout the day:
5 x 5 handstand push ups / 45s rest /5 handstand push ups
Evening:
2 x 30 sandbag single arm shrugs (both arms)
29 May 2010: Rest Day
28 May 2010:
Morning:
1 mile run / 4 stair sprints (8 stories total) / 1 mile run
18 pullups
Evening: TKD 1.5 hr
27 May 2010: Rest Day
26 May 2010:
Morning:
2mile run / 8 hill sprints
Evening: TKD 1.0 hr
25 May 2010:
Throughout the day:
5 rounds of-
5 pullups w/ 5s isometric hold at the top
45s rest
5 pullups w/ 5s isometric hold at the top
Evening:
3 x 5 handstand push ups
2 x 10 glute bridge w/ 5s isometric hold at top
2 x 10 bird dog w/ 5s isometric hold at top
2 x 10 fire hydrant w/ 5s isometric hold at top
From Dispelling the Glute Myth
2 x 10 single leg dead lift (for each leg)
2 x 10 medicine ball pull overs
2 x 10 incline push ups
2 x 10 dumb bell press (20# dbs)
2 laps farmer walk w/ 50# dbs
1 lap farmer walk w/ 50# dbs
2 x neck bridge (30s hold)
24 May 2010: Rest Day
23 May 2010:
Afternoon:
2 x 10 bodyweight squats
2 x 10 walking lunges
2 x 10 split squats
2 x 10 dive bomber push-ups
2 x 10 dips
2 x 5 handstand push-ups
2 laps around gym farmer walks:
1 x pinch grip w/ 45# plates
1 x 50# dumbbells
Neck bridge
22 May 2010: Travel Day.
21 May 2010: Travel Day.
20 May 2010:
Morning: 10 x 100m barefoot sprints
Evening:
5 rounds of the TacFit Intermediate Level Workout
19 May 2010:
Morning:
100 squats / 45s / 100 squats
Evening:
5 rounds of the TacFit Intermediate Level Workout
18 May 2010:
Morning:
10 x barefoot sprints (at varying distances 40m/50m/60m)
Evening:
5 rounds of the TacFit Intermediate Level Workout
17 May 2010:
Evening:
5 rounds of the TacFit Intermediate Level Workout
18 May 2010:
Evening:
5 rounds of the TacFit Intermediate Level Workout
15 May 2010:
Morning:
5×5 Barbell hip thrust at 225#
2 x 10 Bird Dog w/ 5s isometric hold at top
2 x 10 fire hydrants w/5s isometric hold at top
From Dispelling the Glute Myth
***
13 May 2010:
Morning:
2 x 20 sandbag single arm shrugs
2 x 10 sandbag Bradford (rainbow) press From a Little Yoke Work
12 May 2010:
Morning: 1 mile run / 2 stair sprints (4 stories total) / 1 mile run (fartlek)
Throughout the day:
6 pullups w/ 5s isometric hold at the top
45s rest
6 pullups w/ 5s isometric hold at the top
Evening: TKD 1.0 hrs
11 May 2010:
Throughout the day:
6 pullups w/ 5s isometric hold at the top
45s rest
6 pullups w/ 5s isometric hold at the top
Evening:
2 x 10 Glute Bridge w/ 5s isometric hold at top
2 x 10 Bird Dog w/ 5s isometric hold at top
2 x 10 Clam raises w/5s isometric hold at top
From Dispelling the Glute Myth
***
2 x 10 Deadlift w/ bar only
***
2 x 10 Medicine ball pullovers
2 x 10 Incline pushup
2 x 10 DB press w/ 15# dbs w/ 5s isometric hold at the top
***
2 laps around the gym pinch grip farmers walks w/ 45# plate
10 May 2010:
5 pullups w/ 5s isometric hold at the top
45s rest
5 pullups w/ 5s isometric hold at the top
Evening: TKD 1.5 hrs
9 May 2010:
1 mile run / 10 stair sprints (20 stories total) / 1 mile walk
8 May 2010: Rest Day
7 May 2010:
Morning:
1 mile run / 2 stair sprints (4 stories total) / 1 mile run (fartlek)
Intervals: Past Present and Future
21 pull-ups (YES!)
6 May 2010:
2 x 10 Bodyweight squats
2 x 10 Bootstrappers
2 x 10 Bulgarian split squats
***
2 x 10 Vertical rows
2 x 10 Divebomber pushups
2 x 5 -w/ 5s isometric hold- Pullups
***
2 x 10 Single arm shoulder shrugs w/ 45# plate
5 May 2010:
Morning:
5 x 6 clean
5 x 3 (ea side) get ups
5 x 6 shouldering
5 x 6 bent over row
5 x 6 push press
Throughout the day:
5 rounds of:
5 pullups w/ 5s isometric hold at the top
45s rest
5 pullups w/ 5s isometric hold at the top
Evening: TKD 1.0 hr
4 May 2010:
Morning: 2 mile run
Throughout the day: 5 rounds of: 5 pullups / 45s rest / 5 pullups
Evening:
2 x 10 w/ 5s isometric hold at the top:
Glute Bridge
Hip Extension
Lying Abduction
From Dispelling the Glute Myth
2 x 10 single leg deadlift
2 x 10 medicine ball pull-overs
2 x 10 w/ 5s isometric hold at the top:
2 x 10 Incline pushup
2 x 10 Pushup
3 May 2010: More rest / recover day
2 May 2010: Rest / sick day
1 May 2010
Morning:
1 mile run / stair sprints (20 stories total) / 1 mile run
30 Apr 2010
Morning:
18 pull-ups (not feeling it).
Evening: TKD 1.5 hrs.
29 Apr 2010
Morning:
2 x 20 sandbag single arm shrugs
1 x 20 sandbag military press
1 x 10 sandbag Bradford (rainbow) press From a Little Yoke Work
28 Apr 2010
Morning:
1 mile run / stair sprints (4 stories total) / 1 mile run (Fartlek – speed play on way back)
Intervals: Past Present and Future
Throughout the day:
5 rounds of: 8 pullups / 45s rest / 8 pullups
Evening: TKD 1.0 hr
27 Apr 2010
Morning:
100 squats / 45s rest / 100 squats
2 x 20 sandbag single arm shrugs
1 x 10 sandbag Bradford (rainbow) press From a Little Yoke Work
Throughout the day:
5 rounds of: 8 pullups / 45s rest / 8 pullups
Evening:
5 x 10 bent leg back extension w/ 50# db
2 x 20 band seated abduction
From Dispelling the Glute Myth
4 laps around the gym farmer’s walk w/ 50# dbs (rest between laps)
Stair lunges 10 stories
***
5 rounds
—10 pushups
—10 dips
—10 high knee tucks
Time: 2m 38s
26 Apr 2010
Morning:
5 rounds of the TacFit Intermediate Level Workout
Time: 7m 01s (getting quicker)
2 x 20 sandbag single arm shrugs
1 x 10 sandbag Bradford (rainbow) press
Throughout the day:
5 rounds of: 8 pullups / 45s rest / 8 pullups
Evening: TKD 1.5 hrs
25 Apr 2010
Afternoon:
5 x 5 barbell hip thrust @305# From Dispelling the Glute Myth
w/ 1 deadlift between each set
24 Apr 2010
Afternoon:
1 mile run / stair sprints (20 stories total) / 1 mile run
Intervals: Past Present and Future
2 x 20 Deadlifts @ 135#
Stair lunges: 10 stories
23 Apr 2010
Morning: 21 pullups
Evening: TKD 1.0hrs
22 Apr 2010
Evening:
5 x 5 barbell hip thrust @305# From Dispelling the Glute Myth
and 1 deadlift between each set
21 Apr 2010
Throughout the day:
5 rounds of: 8 pullups / 45s rest / 8 pullups
Evening: TKD 1.0 hrs
20 Apr 2010
Morning:
1 mile run / 2 stair sprints (4 stories total) / 1 mile run
Intervals: Past Present and Future
Throughout the day:
5 rounds of: 8 pullups / 45s rest / 8 pullups
Evening:
Parrallettes 20 L-sit /tuck/kick out | 10 | 5
Like Randall Setzler in this video.
***
5 rounds of the TacFit Intermediate Level Workout
(…still getting used to these movements)
Time: 7m 43s (nearly 1m quicker this time)
***
5 x 6 clean
5 x 3 (ea side) get ups
5 x 6 shouldering
5 x 6 bent over row
5 x 6 push press
19 Apr 2010
Morning:
100 squats / 45s rest / 100 squats
Throughout the day:
5 rounds of: 8 pullups / 45s rest / 8 pullups
Evening: TKD 1.5 hrs
18 Apr 2010
1 mile run / 10 barefoot wind sprints (50m jog back) / 1 mile run
Intervals: Past Present and Future
17 Apr 2010
Morning:
1 mile run / 10 barefoot wind sprints (50m jog back) / 1 mile run
Intervals: Past Present and Future
Afternoon:
5 x 5 bent leg back extension w/ 50# db
2 x 20: band seated abduction
5 x 5 barbell hip thrust @295#
All above – From Dispelling the Glute Myth
and 1 deadlift between each set (The weight was just sitting there…)
5 rounds
—10 dumbbell thrusters (20# dbs)
—20 mountain climbers
16 Apr 2010
Morning:
100 squats / 45s / 100 squats
20 pullups (Thank goodness – I am glad to be back)
Evening: TKD 1.5 hrs
15 Apr 2010: Rest Day
But I did stretch my shoulders like this.
My hips like this.
And, my hips again, but isometric side splits w/ a chair this time.
14 Apr 2010
Throughout the day:
5 rounds of: 8 pullups / 45s rest / 8 pullups
Evening: TKD 1.0 hrs
13 Apr 2010
Throughout the day:
5 rounds of: 8 pullups / 45s rest / 8 pullups
Evening:
5 x 5:
barbell hip thrust @275# From Dispelling the Glute Myth
and 1 deadlift between each set (The weight was just sitting there…)
6 rounds
—3 handstand pushups
—side crawls like this guy (except I had socks on = cheat) From Straight to the Bar
—3 V-snaps
—sprint back (socks = pay back for the cheat above)
Time: 4m something (didn’t have anything to write with = fail)
5 rounds
—10 pushups
—10 dips
—10 high knee tucks
Time: 3m 10s
12 Apr 2010: Travel Day
Evening: TKD 1.5 hrs
11 Apr 2010: Rest Day
10 Apr 2010: Rest Day
9 Apr 2010
Morning:
5 x 5:
barbell hip thrust @225# From Dispelling the Glute Myth
barbell shrugs @225#
5 rounds
—10 dumbbell thrusters (20# dbs)
—20 mountain climbers
8 Apr 2010: Travel Day
6 Apr 2010
Morning:
100 squats / 45s rest / 100 squats
2 x 20/15 butterfly w/ sandbag
Throughout the day:
5 rounds of: 7 pullups / 45s rest / 7 pullups
Evening:
5 x 5:
barbell hip thrust @225# From Dispelling the Glute Myth
barbell shrugs @225#
5 Apr 2010
Morning:
2 (ea arm) x 20 single arm shrug w/ sandbag
Throughout the day:
5 rounds of: 7 pullups / 45s rest / 7 pullups
Evening: TKD 1.5 hrs
4 Apr 2010
Afternoon:
2 x 20/15 weighted bird dog 25# dbs
5 x 5 bent leg back extension w/ 55# db
From Dispelling the Glute Myth
5 rounds of the TacFit Intermediate Level Workout
(Just getting used to these movements)
Time: 8m 42s
5 rounds
—10 pushups
—10 dips
—10 high knee tucks
Time: 3m 04s
3 Apr 2010
Afternoon:
5 x 5 barbell hip thrust @225#
From Dispelling the Glute Myth
10 barbell shrugs @225#
10 barbell shrugs @135#
Evening:
4 Rounds:
4 x 6 clean
4 x 3 (ea side) get ups
4 x 6 shouldering
4 x 6 bent over row
4 x 6 push press
5 rounds
—10 pushups
—10 dips
—10 high knee tucks
Time: 2m 50s
2 Apr 2010
Morning: 19 pullups
Evening: TKD 1.5 hrs
1 Apr 2010:
Evening: 100 squats / 45s rest / 100 squats
31 Mar 2010:
Throughout the day:
5 rounds of: 7 pullups / 45s rest / 7 pullups
Evening: TKD 1.0 hrs
30 Mar 2010:
Morning:
100 squats / 45s / 100 squats
Throughout the Day:
5 rounds of: 7 pull-ups / 45s / 7 pullups
Evening:
2 sets 20/20: barbell hip thrust
2 sets 20/20: band seated abduction
From Dispelling the Glute Myth
5 rounds
—10 dumbbell thrusters (20# dbs)
—20 mountain climbers
Time: 4m 28s From NU-FiT Workout Challenge
29 Mar 2010:
Throughout the Day:
4 rounds of: 7 pull-ups / 45s / 7 pull-ups
Evening: TKD 1.5 hrs
28 Mar 2010: Fasting / Rest Day
27 Mar 2010:
Morning:
2 sets 20/20: barbell hip thrust
2 sets of 20/10: weighted bird dog
2 sets 20/20: band seated abduction
From Dispelling the Glute Myth
Afternoon: sandbag workout #1
4 x 6 clean
4 x 3 (ea side) get ups
4 x 6 shouldering
4 x 6 bent over row
4 x 6 push press
26 Mar 2010:
Morning: 19 pull-ups
Evening: TKD 1.5 hrs
25 Mar 2010: Rest Day
24 Mar 2010
Throughout the Day:
5 rounds of: 6 pull-ups / 45s / 6 pullups
Evening: TKD 1.0 hr
23 Mar 2010
Throughout the Day:
5 rounds of: 6 pull-ups / 45s / 6 pullups
Evening:
5 rounds
—10 pushups
—10 dips
—10 high knee tucks
Time: 2m 48s From NU-FiT MetCon
1m rest
2m working w/ Kat sparring
1m rest
MetCon / Time: 2m 33s
1m rest
2m working w/ Kat sparring
1m rest
MetCon / Time: 2m 33s
1m rest
2m working w/ Kat sparring
22 Mar 2010
Morning: 320 squats
Afternoon: Messing around w/ new sandbag
21 Mar 2010: 24h Fast
Afternoon:
2 sets 20/20: barbell hip thrust
2 sets of 20/20: single leg hip thrust
2 sets 20/20: band seated abduction
From Dispelling the Glute Myth
***
Conditioning:
5 rounds
—10 dumbbell thrusters (20# dbs)
—20 mountain climbers
Time: 4m 03s From NU-FiT Workout Challenge
5m Rest
5 rounds
—10 pushups
—10 dips
—10 high knee tucks
Time: 2m 58s From NU-FiT MetCon
20 Mar 2010: Rest day
19 Mar 2010
Morning: 18 pull-ups
Evening: TKD 1.5 hrs
18 Mar 2010: Rest
17 Mar 2010
Throughout the Day:
5 rounds of: 6 pull-ups / 45s / 6 pullups
Evening: TKD 1.0 hr
16 Mar 2010
Throughout the Day:
5 rounds of: 6 pull-ups / 45s / 6 pullups
Evening:
2 sets 15/10: barbell hip thrust
2 sets of 20/15: single leg hip thrust
From Dispelling the Glute Myth
***
Conditioning:
5 rounds
—3 pull-ups on a flat ledge
—lateral movement 5m
—squat hops
—3 plyometric pushups
—sprint back
—lateral movement (opposite direction) back to ledge
Time: 2m 18s
2m rest
5 rounds
—10 scissor kick with a crunch
—bear crawl 10m
—3 pushups
—sprint back
Time: 2m 43s
2m rest
—10 rows
—duck walk 10m
—3 diamond pushups
—sprint back
Time: 3m 22s
4m rest
5 rounds
—10 dumbbell thrusters (15# dbs)
—20 mountain climbers
Time: 3m 46s From NU-FiT Workout Challenge
15 Mar 2010
Throughout the Day:
5 rounds of: 6 pull-ups / 45s / 6 pullups
Evening: TKD 1.5 hrs
14 Mar 2010: Fasting
Afternoon:
Worked on Sparring w/ Katarina followed by:
5 rounds:
—10 pushups
—10 dips
—10 high knee tucks
Time: 2m 32s From NU-FiT MetCon
***
Bodyweight Blast 2 via Zen to Fitness: Unconventional Bodyweight Exercises
(click the ink for video)
***
Body Weight Circuit w/ Eric Wong via the Fight Geek
(click the link for video)
I changed this up a little bit:
—3 pull-ups on a flat ledge, rather than a bar
—lateral movement 5m
—squat hops (rather than front hops)
—3 plyometric pushups
—sprint back
—lateral movement (opposite direction) back to ledge
Note: I did 5 rounds, just wanted to try it out. I really liked this one. With the lateral movement, sprints, and quick bursts of exertion I really felt like this was good conditioning for sparring. May try 10 rounds straight through or 3 sets of 5 rounds w/ a 1m break between each set.
13 Mar 2010
Afternoon:
320 Squats
2 sets 20/10: barbell hip thrust
2 sets 10/10: weighted bird dog
2 sets of 10/10: standing band abduction
From Dispelling the Glute Myth
10 flights of stair lunges
Evening: Conditioning
5 rounds:
—10 pushups
—10 dips
—10 high knee tucks
Time: 2m 36s From NU-FiT MetCon
12 Mar 2010:
Morning: 16 pull-ups
Evening: TKD 1.25 hrs
11 Mar 2010:
Throughout the Day:
5 rounds of: 5 pull-ups / 45s / 5 pullups
Evening:
2 sets 20/15: barbell hip thrust
2 sets 20/20: band seated abduction
2 sets of 20/20: single leg hip thrust
From Dispelling the Glute Myth
***Conditioning***
5 rounds:
—10 pushups
—10 dips
—10 high knee tucks
Time: 3m 08s From NU-FiT MetCon
2m rest
5 rounds:
—10 dumbbell thrusters (15# dbs)
—20 mountain climbers
Time: 5m 03s From NU-FiT Workout Challenge
3m rest
5 rounds:
—10 standing plate tewists
—10 hanging rows
—10 side jumps over bench
Time: 7m 23s
10 Mar 2010:
Throughout the Day:
5 rounds of: 5 pull-ups / 45s / 5 pullups
Evening: TKD 1.0 hrs
9 Mar 2010:Rest day
8 Mar 2010:
Evening: TKD 1.5 hrs
7 Mar 2010: Fasting
Morning: 320 squats
Noon: Glutes
2 sets 20/15: barbell hip thrust
2 sets 20/20: band seated abduction
2 sets of 20/15: band standing abduction
From Dispelling the Glute Myth
10 flights: Stair lunges (Bonus)
Afternoon: Conditioning / MetCon Mania
5 rounds:
—10 pushups
—10 dips
—10 high knee tucks
Time: 3m 30s From NU-FiT MetCon
2m rest
5 rounds:
—10 V-sit Swiss ball passes
—10 side to sides (wipers on the floor arms out to sides)
—10 body blasters From Mike Mahler
Time: 10m
2m rest
5 rounds:
—10 3-count single leg hops (hold other leg up waist high with your hands) each leg
—10 3-count squat hops
—10 side jumps over bench
Time: 7m 03s
6 Mar 2010: Rest
5 Mar 2010:
Afternoon: 15 pull-ups
Evening: TKD 1.5 hrs
4 Mar 2010:
Morning:
280 Squats
Throughout the day:
4 rounds of: 5 pull-ups / 45s / 5 pullups
Evening:
2 sets of 10: weighted bird dog
2 sets 15/10: barbel hip thrust
2 sets of 20: band external rotation
From Dispelling the Glute Myth
3 Mar 2010:
Throughout the day:
5 rounds of:
—5 pull-ups / 45s / 5 pullups
Evening: TKD 1.0 hr
2 Mar 2010:
Throughout the day:
4 rounds of:
—5 pull-ups / 45s / 5 pullups
Evening: Metabolic Conditioning
5 rounds of:
—10 pushups
—10 dips
—10 high knee tucks
Time: 4m 09s
1 Mar 2010 (Can you believe it’s March already!)
Evening: TKD 1.5 hrs
28 Feb 2010: Fasting
Morning:
2 sets of 10: barbell glute bridge
2 sets of 10: single leg hip thrust
2 sets of 10: Band Seated Abduction
From Dispelling the Glute Myth
Afternoon:
100 Singles (Jump Rope)
10 x Burpees
10 x Sit Ups
10 x Pushups
10 x Squats
10 x Pull Ups
x 10 ROUNDS
From NU-FiT Workout Challenge: The 1500
27 Feb 2010: Rest
26 Feb 2010
Evening: TKD 1.5 hrs
25 Feb 2010
2 sets of 10: barbell glute bridge
2 sets of 10: weighted bird dog
2 sets of 10: single leg hip thrust
From Dispelling the Glute Myth
***
As many rounds in 15m of:
10 pushups (Change up from narrow to wide w/ each set)
Multi-directional lunge w/ medicine ball – 15m (from Zen to Fitness)
10 V-sit / Swiss ball pass
Duck walk back w/ medicine ball
24 Feb 2010
Evening: TKD 1.0 hr
23 Feb 2010
Throughout the day: 5 x 5 pull-ups / 45s / 5 pullups
Evening:
280 squats
2 sets of 10: barbell glute bridge
2 sets of 10: single leg hip thrust
2 sets of 10: standing band abduction
22 Feb 2010
Morning:
60 push-ups / 45s / 60 pushups
2 x 5 pull-ups / 45s / 5 pullups
Evening: TKD 1.5 hrs
21 Feb 2010
Morning: 280 Squats
Afternoon:
Glutes-
2 sets of 10: barbell glute bridge
2 sets of 10: weighted bird dog
2 sets of 10: single leg hip thrust
2 sets of 10: band external rotation
From Dispelling the Glute Myth
***
As many rounds in 20m of:
10 V-sit / Swiss ball pass
7 (ea leg) single leg deadlift w/ 20# dbs
5 bench press (I went light w/ 135#)
Completed: 8 rounds
19 Feb 2010
Evening: TKD 1.5 hrs
15 Feb 2010
Morning: 240 Squats
More Sparring work w/ Kat
Afternoon:
Focused Stretching – Hips
TKD Forms 45m
Parrallettes: Handstands, Lsits, Tucks
Evening: TKD 1.5 hrs
14 Feb 2010
Afternoon: Walk 30m
Evening: Worked on sparring w/ Kat
13 Feb 2010
2 sets of 10: barbell glute bridge
2 sets of 10: weighted bird dog
2 sets of 10: standing band abduction
From Dispelling the Glute Myth
12 Feb 2010
Evening: TKD 1.5 hrs
11 Feb 2010
As many rounds in 20m of:
5 ea leg single leg deadlifts (I used 20# dbs)
Bear crawl 10m
5 ea leg Bulgarian split squats (no weights)
Crab walk back 10m
10 Feb 2010
Evening: TKD 1 hour
9 Feb 2010
As many rounds in 15m of:
15 Overhead squats (I used a staff, so no real weight)
10 Medicine ball swings
5 Burpees
8 Feb 2010
Rest
7 Feb 2010
Afternoon:
120 squats
45s rest
120 squats
***
3 rounds of:
Walk down 10 flights of stairs
Stair lunge back up
***
20 Glute Bridges with med ball
45s rest
20 Glute bridges with med ball
6 Feb 2010
Rest
5 Feb 2010
Morning: 220 pushups
4 Feb 2010
Rest
3 Feb 2010
Morning: 240 squats
Evening: TKD 1 hour
2 Feb 2010
Rest
1 Feb 2010
4 rounds throughout the day of:
90 pushups
45s rest
90 pushups
***
60 squats
45s rest
60 squats
Evening: TKD 1 hour
31 Jan 2010
Morning: 100 pushups (1m 01s) for BodyFit Workout Challenge
Afternoon:
As many rounds in 20m of:
10 single leg deadlifts (5ea leg) w/ 25# dumbbells
10 medicine ball woodchoppers (15# medicine ball)
10 medicine ball thrusters (toss and catch medicine ball at the top)
I did this barefoot and got 11 rounds.
30 Jan 2010
Rest
29 Jan 2010
Evening: TKD 1.5 hours
28 Jan 2010
5 rounds throughout the day of:
90 pushups
45s rest
90 pushups
***
60 squats
45s rest
60 squats
Evening:
2x 60s each – Hip flexor stretch
2 sets each:
Single leg glute bridge x 10 w/ 5s hold at full extension
Quad hip extension x 10 w/ 5s hold at top
Glute bridge x 10 w/5s hold at top
Lying abduction x 10 w/5s hold at top
27 Jan 2010
Morning:
360 pushups
240 squats
Evening: 1hour of TKD
26 Jan 2010
5 rounds throughout the day of:
90 pushups
45s rest
90 pushups
***
60 squats
45s rest
60 squats
Evening:
2x 60s each – Hip flexor stretch
2 sets each:
Single bird dog x 10 w/ 5s hold at full extension
Quad hip extension x 10 w/ 5s hold at top
Clam x 10 w/5s hold at top
25 Jan 2010
Morning:
360 pushups (breaks as necessary, but did not come up off the ground until all 360 were done)
240 squats
Day: Snowboarding
24 Jan 2010
Rest
23 Jan 2010
Morning: Snowboarding.
22 Jan 2010
Morning:
360 pushups (breaks as necessary, but did not come up off the ground until all 360 were done)
200 squats
Evening: TKD 1.5 hours
21 Jan 2010
5 rounds throughout the day of:
90 pushups
45s rest
90 pushups
***
50 squats
45s rest
50 squats
Evening:
2x 60s each – Hip flexor stretch
2 sets each:
Single leg glute bridge x 10 w/ 5s hold at full extension
Quad hip extension x 10 w/ 5s hold at top
Glute bridge x 10 w/5s hold at top
Fire Hydrant x 10 w/5s hold at top
20 Jan 2010
Morning:
360 pushups (Breaks as necessary, but do not come up off the ground until all 360 are done)
200 squats
Evening: 1 hour TKD class
19 Jan 2010
5 times throughout day:
50 squats-45s rest-50 squats
Evening:
2x 60s each – Hip flexor stretch
2 sets each:
Birdog x 10 w/ 5s hold at full extension
Glute Bridge x 10 w/ 5s hold at top
Lying Leg Abduction x 10 w/5s hold at top.
18 Jan 2010
Morning: Snowboarding
Evening: 2 hour TKD class
17 Jan 2010
2 x Hip Flexor Stretch
2 x 10 Single Leg Glute Bridge (5s hold at top)
2×10 Quad Hip Extension (5s hold at top)
2×10 Fire Hydrant (5s hold at top)
1 Jan 2010
320 pushups (Take breaks as necessary, but do not come up off the ground until all 320 are done)
5 rounds throughout the day of:
50 Squats
45s Rest
50 Squats
6 Dec 2009
20m of:
10 Single leg deadlifts w/ dumbbells (5 each leg)
10 Dumbbell shoulder shrugs
10 Dumbbell thrusters
29 Nov 2009
20m of:
10 Single leg deadlifts w/ dumbbells (5 each leg)
20 Squats
10 Military press
10 Single leg deadlifts w/ dumbbells (5 each leg)
10 Military press
20 Squats…
22 Nov 2009
100 Squats
1m rest
100 Squats
15 Nov 2009
10 rounds of:
10 meters of squat hops (Master Kim style).
From squat hops immediately transfer to 30 meter hill sprint.
From the top of the hill, walk back to starting point. Repeat.
8 Nov 2009
20m of:
10 Medicine Ball Woodchoppers
30s Parrallette Tuck Hold
30s Isometric Shoulder Raise – w/ dumbbells, hold arms out to side (parallel to the deck)
20 Squats
1 Nov 2009
50 Pushups
**********
20m of:
4 Handstand pushups
30s V-sit
30s Wall Sit
30s Dumbbell Chalice Hold
10 Dumbbell Thrusters
30s Dumbbell Chalice Hold
30s Wall Sit
30s V-sit
Back to Top – Handstand pushups
**********
50 Lunges
25 Oct 2009
100 Pushups
***********
As many rounds in 20m of:
5 Pullups (vary grip as you cycle through)
20 Squats
30s of Dumbbell Chalice Hold
30s Wall Sit (Sit w/ Back Against Wall Quads Parallel to the Deck)
**********
50 Lunges
18 Oct 2009
REST
11 Oct 2009: 100s
100 Pushups
100 Squats
5 sets of 20 Bicycle Crunches
10 – 40 yard hill sprints (walk back)
4 Oct 2009: Pull-ups – Thrusters – Bench – Lunges
5 rounds: 5 pull-ups / 5 Thrusters
Bench: 5 sets of 5 repetitions (light – heavier – heavy-lighter-light)
10 flights of stair lunges
20 Sep 2009: Pushups – Sprints – Squats
70 pushups
5 Rounds: 40m uphill sprint – jog back – 30 pushups
100 squats
13 Sep 2009: Pushups and Squats
60 pushups
100 squats
10 rounds: 10 pushups – 10 squats
6 Sep 2009: Balance
4 rounds: Stand on one leg for 30s – Switch legs
4 rounds: Walk heel toe across the gym (10 meters)
Stand on one leg – Toss tennis ball to partner – 100 tosses – Switch Legs – 100 tosses
4 sets of 10: Jump up – Turn 90 degrees to right – Jump up – Turn back to center – Jump up – Turn 90 degrees to the left – Jump up – Turn back to center
360 degree walking – As you follow a straight line across the gym (10 meters) turn your body 360 degrees rotating clockwise – Return rotating counter clockwise
4 sets of 10: 4-point stand up: From all fours jump up to standing
4 sets of 10: Sitting stand up: From sitting on the floor get up to standing as quickly as you can
4 sets of 10: Stop Drop Roll Flip – From a standing position – Drop down onto your stomach – Roll over onto your back – Jump up – You are now facing the opposite direction
16 Aug 2009: Legs and Arms
Legs: 5 Rounds
5 Dumbbell Thrusters / 10 Medicine Ball Woodchoppers
Arms: 5 Rounds
5 Chin-ups (grip facing you) / 2 full circuits with wrist roller (wind the rope up and down twice – we used a 2.5 kg / 5 lb weight)
9 Aug 2009: 40 Stories
Yes, I completed the Birthday Challenge…40 Stories of Stair Lunges.
See the full post with pictures and details.
2 Aug 2009: Breathing Ladders
This workout is designed to help you with controlled breathing, while under stress. In many circumstances, being conscious of and controlling your breathing will improve performance.
10 Rounds of Burpees.
Take one deep breath – Do one burpee
Take two deep breaths – Do two burpees
Take three deep breaths – Do three burpees
Continue laddering up adding breaths and burpees
until you reach ten breaths – Ten burpees
Controlling your breathing, by taking deep slow breaths, gives you more oxygen and greater recovery time between rounds of exercise. If you don’t control your breathing and breathe rapidly during the breaks, then you will have less recovery time and take on less oxygen. At the next break you will find yourself more out of breath and it will be even more difficult to control your breathing. This is an excellent exercise for raising awareness of the energy that comes from breathing and your ability to focus that energy in order to maintain and improve performance.
26 Jul 2009: Last Woman Standing
Indecent Intervals by John Berardi and Scot Prohaska
After you warm up:
Sprint #1: Medium
Work: 120 seconds
Recovery: 90 seconds
Sprint #2: Medium
Work: 60 seconds
Recovery: 90 seconds
Sprint #3: Fast
Work: 30 seconds
Recovery: 30 seconds
Sprint #4: Fastest
Work: 10 seconds
Recovery: 10 seconds
Sprint #5: Fastest
Work: 20 seconds
Recovery: 30 seconds
Sprint #6: Medium
Work: 60 seconds
Recovery: 90 seconds
Sprint #7: Medium
Work: 120 seconds
Recovery: 180 seconds
Rest 120 seconds, then repeat four or five times.
19 Jul 2009: 30 Flights of Stair Lunges
Yes, I am training for the Birthday Challenge. Big thanks to all of you that voted in the poll. 40 flights of stair lunges it is. So, this WoW has me pushing toward that goal.
12 Jul 2009: 52 Pickup
1 thoroughly shuffled deck of cards.
4 Exercises – One for each suit (e.g. Hearts – Pushups / Diamonds – Bodyweight Squats / Clubs – Medicine Ball Woodchoppers / Spades – V-ups)
Pull card
Do exercise associated with the suit and the number of reps associated with the value of the card. Face cards are worth 10 and aces are worth 11. For example, 6 of Hearts = 6 Pushups / Ace of Spades = 11 V-ups.
Pull next card – do appropriate exercise and reps – repeat (until the deck is exhausted).
Variations: Innumerable…swap the four exercises for new ones and go for it.
5 Jul 2009: Chain Ladders
10 Rounds
3 Exercises: Pull-ups / Jump Squats / V-Snaps
1st Round: 1 Pull-up / 1 Jump Squat / 1 V-Snap
2nd Round: 2 Pull-ups / 2 Jump Squats / 2 V-Snaps
Continue Progression to..
10th Round: 10 Pull-ups / 10 Jump Squats / 10 V-Snaps
Note: Alex and I did fine through 7 rounds. On round eight, I struggled with the pull-ups, coming off the bar after 7, then finishing the last 1. Continued to struggle with pull-ups on rounds 9 and 10, but managed (with some breaks) to complete all reps.
Variations:
(1) Increase or decrease the number of rounds as necessary.
(2) Add to or Swap out these exercises with your personal favorite bodyweight exercises. I went for an upper body exercise, lower body exercise, core/trunk exercise. At least keep a split between upper and lower body and keep it between 3 and 5 exercises.
(3) If you want to really push it, after your final round, enjoy a rest period, then do it again.
Credit: I came across this workout at Body Weight Culture.
28 Jun 2009: Total Body
10 rounds of 1 minute each / 5 Burpees per round
Do your 5 Burpees, then rest for the interval before the next round starts.
Purpose: This is a method for increasing the number of repetitions of an exercise that you can do. Next time you do this workout, try for 6 Burpees per round…then 7 Burpees per round.
Variations:
(1) You can add rounds. For example if you do 20 rounds, you will have completed 100 Burpees, which is quite a feat!
(2) You can substitute different exercises for Burpees: Jump Squats are a good substitute for focusing on legs or you can try Mike Mahler’s Body Blasters.
21 Jun 2009: Legs
50 Bodyweight Squats / 100 Lunges / 50 Bodyweight Squats
Variations:
(1) Scale the number of repetitions to your fitness level: Up to 100 or even 150 squats or down to 25 squats.
(2) Swap the middle exercise. For example instead of lunges run 1/2 a mile or do 4×100 yard sprints with 15s rest between sprints.
STRETCH EXERCISE EAT 