Wednesday Leg Day

Had to get to the office early but still got to the gym beforehand. Laser focused on what I had to do and the results were an improvement over the last time.

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 - Do 1 set at ½ weight for ten reps to warm up and focus on form, then 5 sets of 5 reps each at max weight.

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• Time: 55 minutes
• Weight: 193

• Deadlift
• Previous High: 255
• Sets: 235, 245, 255, 265, 3@275
• Squats
• Previous High: 135
• Sets: 105, 115, 125, 135, 4@145
• Step Ups - the weights are dumbbells in each hand so 60 means that I was holding 2 60 pound dumbbells
• Previous high: 55
• Sets: 45, 50, 55, 3@60, 3@60
• Finisher: 30 Burpees

Upper Body Monday

As I promised myself, got my good upper body workout in on Monday. I am making progress on the pull up, dips, chinups and barbell rows but am working to push to new highs on the bench press and push press.

I could use a spotter on the bench press to push myself for another rep of a little heavier weight. I have been nervous to get “caught in the hole” again so I have proceeded with caution when I doubt my ability to get tat next rep in.

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)

Chest/Back Routine - 1st set is ½ weight and 10 reps to warm up and focus on form. Then 5 sets with 5 reps each at max weight.

• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Pull Ups / Dips / Chin Ups

Notes / Results:

• Time: 60 minutes
• Weight: 197
• Press
• Previous High: 3@100
• Sets: 75, 85, 3@95, 3@95, 3@95
• Barbell Row
• Previous High: 4@165
• Sets: 145, 150, 155, 165, 3@170
• Bench Press
• Previous high: 3@155
• Sets: 135, 145, 4@150, 2@155/2@155, 3@150, 3@145, 135
• Pull Ups/Dips/Chin Ups - Done in succession with no rest as one set
• Sets: 4/5/4, 3/5#/3, 3/7.5#/3, 2/10#/3, 2/3@12.5#/3
• # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt

Sunday Run w/ Challenge Stops & Weight Belt

Yesterday I was rested and had the time to invest in a good endurance workout. End result is that I did as much as I could but not as much as I wanted. 

The purpose of the workout is for endurance. I probably undermined my goal by adding things to what could be a casual run.

Entire workout done while wearing an eight pound weight belt. 

Ran to the local soccer field/track and did pull pups, dips, chin ups, single legs squats and 30 Burpees.

Ran to the hill and did three sets of sprints up it. 

Ran 2.5 miles to the end of the loop and back to the Staircase of Death and ran up that. 

Ran back to the soccer field for another round of 30 Burpees, pull ups, dips/parallel bars, chin ups and single leg presses.

Continued running to go on the second loop of my run until my legs just gave out suddenly.

Total time was ~2 hours. Total distance was a a little over six miles.

Upper Body - Need A Rest Day

Overslept and knew that I really need a rest day or two. I will get it tomorrow. Today I did get in my work but my performance is suffering. I owe myself a really good upper body day which I will get on Monday.

But a quick note after writing down my results, I did significantly improve on my barbell row and, although my chin ups and pull ups are pathetic,  I am ready to add weight to my dips.  

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)

Chest/Back Routine - 1st set is ½ weight and 10 reps to warm up and focus on form. Then 5 sets with 5 reps each at max weight.

• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Pull Ups / Dips / Chin Ups

Notes / Results:

• Time: 45 minutes
• Weight: 195
• Barbell Row
• Previous High: 155
• Sets: 145, 150, 155, 160, 4@165
• Bench Press
• Previous high: 3@155
• Sets: 135, 145, 4@150, 4@150, 3@150
• Pull Ups/Dips/Chin Ups - Done in succession with no rest as one set
• Sets: 4/5/3, 3/5/3, 2/5/2, 2/5/2,0/5/2
• Press
• Previous High: 3@100
• Sets: 75, 85, 2@95, 4@90, 2@90

Speed Sack Sprints while 1/2 Hung Over

I probably had a little too much to drink last night at a networking event and I woke up this morning dragging with a little bit of a hangover. Nothing that I can't get deal with but I was far from 100% fresh. 

I made it out to the soccer field anyway and did my work although not as much as I should or wanted to. 

I also have to admit that yesterday was a terrible eating day for me. I ate garbage and too much of it. Thats okay as long as I climb back on the wagon and don't make a habit of it.

Workout - done while wearing my weight belt which is up to 8 pounds this week

Walked 20 minutes with 30 pound Speed Sack to soccer field.

Ran around track
Sprinted 50 yards
10 Burpees
50 yards Lunges 

Ran around track
Sprinted 50 yards with 10 pound Speed Sack
10 Burpees
50 yards Lunges with 10 pound Speed Sack

Ran around track
Sprinted 50 yards with 20 pound Speed Sack
10 Burpees
50 yards Lunges with 20 pound Speed Sack

Ran around track
Sprinted 50 yards with 30 pound Speed Sack
10 Burpees
50 yards Lunges with 30 pound Speed Sack

Time at track: 35 minutes

Walked 20 minutes with 30 pound Speed Sack home

Kettle Bell HIIT

Just getting my work done. Looks like I improved a bit in weight on the finishing sets when I start lighter. This is good since the goal is for high intensity, max reps and little rest.

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)

Work sets. Do this 5x with as little rest in between sets and circuits as possible.

• Windmills (http://youtu.be/yKik0YFE370) x 10 each side
• High Pulls (http://youtu.be/MyxVI-s-738) x 10 each arm
• Single Leg Deadlifts (http://youtu.be/bKJtlk71fqc) x 10 each side
• Side Lunge (http://youtu.be/VZulkvR1EeY) x 10 each side
• Squat and Press (http://youtu.be/rk_X87zxkMo) x 10 each side
• 10 Burpees

Notes / Results:

• Time: 60 minutes
• Weight: 193

All weight in kg

• Windmills - Sets: 10kg, 12kg, 16kg, 18kg, 18 kg
• High Pulls - Sets: 10kg, 12kg, 16kg, 16kg, 16kg
• Single Leg Deadlift - Sets: 10kg, 12kg, 16kg, 18kg, 24kg
• Side Lunge - Sets: 10kg, 12kg, 16kg, 16kg, 16kg
• Squat & Press - Sets: 10kg, 12kg, 16kg, 7@18kg, 16kg

Got this workout from http://kettlebellsworkouts.com/ I pulled all of the videos from his YouTube Channel here: http://www.youtube.com/user/GBpersonaltraining

He has several different types of workouts on his site along with downloadable programs. Please visit his site. This is listed as his “Best Kettlebell Workouts” so I thought that would be fine for me but he has other ones including strength, beginner, etc. I have adjusted the number of reps and set to fit me but are using his exercises.

Leg Day

I honestly was not sure that I was rested enough to do a good leg day today. I still went to the gym to put in some work and actually increased my reps for my heaviest squat weight  and improved over last week for my Step Ups. Not bad for just getting my work in.

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 - Do 1 set at ½ weight for ten reps to warm up and focus on form, then 5 sets of 5 reps each at max weight.

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• Time: 60 minutes
• Weight: 194

• Step Ups
• Previous high: 55
• Sets: 45, 50, 55, 55, 55
• Squats
• Previous High: 2@135
• Sets: 95, 105, 115, 125, 135
• Deadlift
• Previous High: 255
• Sets: 235, 245, 3@255, 3@255, 3@255
• Finisher: 30 Burpees