My Workouts

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:

sandbag workout #1

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

From NU-FiT MetCon

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)

***

sandbag workout #1

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

From NU-FiT Workout Challenge

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.

My hip flexors 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

From NU-FiT MetCon

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

From NU-FiT Workout Challenge

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

From NU-FiT MetCon

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:

From sandbag workout #1

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

From NU-FiT MetCon

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

From NU-FiT MetCon

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

Hip flexor stretch

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

Courtesy of NU-FiT

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

Glute Guy – Phase I

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.

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