Added Toes to Bar Challenge, Towel Pull Ups, Kettlebell V-Ups to Leg Day

Happy Thanksgiving! Got my workout in and am now ready to drink, eat and completely blow up my diet. I had a goal of hitting 195 pounds by today and I weighed in at 201 so we will get back to the drawing board tomorrow.

I am now part of the Toes to Bar challenge and got day 1 completed. Also did more than my share of burpees for the 30 burpees a day challenge.

Also, added Towel Pulls ups into the mid set ab routine. Right now I can only do 5 in a set but working on increasing that to 10.

Finally, increased intensity on the V-Ups by adding a 4kg kettlebell.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.

• Overhead Squat (http://youtu.be/CqnxSlyvr-k)
• Deadlift (http://youtu.be/nFw69zIssgQ)
• Squat Cleans (http://youtu.be/VIUufMHQA4A)
• Straight Leg Deadlift (http://youtu.be/ED7_ScjanTs)

Incorporate 10 core reps in between each set and 10 burpees (w/ 8 pounds dumbbells in each hand) at the end of each circuit:

• Sit ups with 5 pound plate behind head (http://youtu.be/hYEnbuNy-h0)
• Elevated feet russian twists with weights (http://youtu.be/RKPBjVCe3-4)
• Hanging leg raises / toes to bar (http://youtu.be/RfgWnoPoo-o)
• Decline crossover sit ups with 5 pound plate behind head (http://youtu.be/8REamOXpa1Q)
• Kettlebell V-Ups (http://youtu.be/AeTomKgSPg4)
• Towel Pull Ups (http://youtu.be/-rJDAdqJQ_4)

Notes / Results:

• Weight: 201. Wanted to be at 195 by today but that obviously did not happen. Diet changes are being made.
• Time: 70 minutes. Last time was 75 minutes. Should be at 60 but this is 5 minutes better than last time.  
• Overhead Squat - max 6 reps @ 75 pounds on 5th circuit. Improvement over last time when I maxed at 65. Can still go higher here.
• Deadlift - max 6 reps @ 195 (150 + bar) on 5th circuit. Moved up by 10 pounds here and can go higher next time.
• Squat Cleans - max 6 reps @ 75 on 5th circuit. Ready to move up here since I have maxed at this weight before.
• Straight Leg Deadlift - max 5 reps @ 195 (150 + bar) on 5th circuit. Moved up in weight here but my arms gave out.