Thursday Run - 2.51 miles, 24:07, 9:35 pace

Hot and I was dehydrated coming off two lifting/training days. Wanted to do four. Need to improve.

Wednesday - Body Fat Destroyer, FS, Rows, Bench, Delta10

Some tool that didn't even know how to use the rowing machine was on it so I opted for a short body weight workout for a warm up. The Body Fat Destroyer. 6 minutes.The Delta10 finisher is a killer as are all of the body weight circuits. I hope that I improve on them over time. I am only a month into this type of programming so I will keep at it and check progress in August. 

Haven't really pushed myself on the Front Squats, on the bench I am doing my best to own 135, and am using a row "machine" that does a better job isolating the back. I am sure that is why my row numbers are going up. I will progress and find my max.

Realizing that with 4th of July weekend coming up that my schedule is not my own and I will have some forced off days. This is okay since I can consider it a deload or active rest week and hit it hard again starting in July.

Time: 1:05

6 Minute Fat Destroyer

FS: 10@25, 10@30, 8@35, 5@40, 3@45 - basically same as last time but did 2 less reps on first set.

Row: 12@55, 10@70, 8@80, 5@90, 5@100

Bench: 7@45, 6@45, 6@45, 4@45, 4@45

Delta10 Finisher

Tuesday - DL, Press, Pull/Dip, Lat Pulls, Farmers Walk

I have had better days with the Deadlift but did pretty well with upper levels of the Press, more pull ups, better Lat Pulls and a very good Farmer's Walk cutting the breaks down from 4 to 2.

Time: 1:10
Weight: 215

DL: 12@90, 6@105, 5@105, 5@105, 3@115

Press: 9@20, 10@20, 8@22.5, 5@25, 3@30

Pull: 3, 3, 3, 1, 3
Dip: 5, 5, 4, 5, 3

Lat Pulls: 5@145, 5@160, 3@175

Farmer's Walk - 2 stops

Sunday KB2 Conditioning

When I go to the gym I may not be the biggest or lift the heaviest weight or even be the leanest, but I am the most sweaty in the weight room. Kettlebell conditioning gets my heart and metabolism.

Time: 60 minutes

Get Ups: 15, 15, 15, 15, 15
Swings: 30, 35, 35, 35, 35
Lunges: 15, 25, 25, 25, 25
Clean & Press: 15, 25, 25, 30, 25
Squats: 30, 30, 30, 30, 30

Saturday - FS, Row, Bench, Abs Weapon, Killer Chest, Lat Pulls

Family day at the gym and took a little extra time to get in a little extra work. I am not happy with my bench and chest so I did a little extra work on that. Also hit abs and Lat Pull Downs. Pleased with the day.

Time: 1:10

FS: 12@25, 10@30, 8@35, 5@40, 3@45 - good growth here but still trying to figure out how to hold the bar on my shoulders

Row: 12@45, 10@50, 8@55, 5@60, 5@65 - used the row machine thing which I think keeps me more honest on the exercise and does a better job targeting the back muscles.

Bench: 12@40, 8@45, 6@45, 5@45, 4@45 - think that I am going to start at and work with 45s and go up from there. Today I really should have gone to 3@47.5 on the last set

Finisher: Abs Weapon & Killer Chest (beginner)

Lat Pulls: 5@145, 3@160, 4@160

Friday Run - 3.2 miles, 31:10, 9:26 pace

Little further, little longer, little faster. 

Not everything that I set out to do but an improvement over last time.

Didn't stop in the heat.

Thursday - DL, Press, Pull/Dip, Lat Pulls, Farmer's Walk

I really feel like I am not making progress with my pull ups and maybe even going backwards. This is also because I snuck on the scale and it said 219. I decided that I need more pull up work or grip work or stuff to help get through the rigs at obstacle races. I need to add the monkey bars as finishers to my workouts and do pull ups every time I go to the gym. No resting bullshit.

Time: 1:20

DL: 12@90, 10@100, 8@110, 5@120, 3@125 - slow and steady progress here. Could have done more on the high end

Press: 12@20, 10@22.5, 8@25, 4@27.5, 3@27.5 - Again, chance to have done more on the high end but increased on the low end and couldn't get my 5th rep on 4th set so I didn't advance. 

Pull Ups: 2, 1, 2, 3, 2 - just really didn't feel like I have it here. Doing more underhand just to get reps up. 
Dips: 5, 5, 5, 5, 5 - glad that I finally got 5x5 done

Lat Pull Downs: 5@145, 3@160, 4@160 - since this is a finisher and assistance work, I am taking the Starting Strength approach and working to get 3 sets of 5 clean full ROM reps in before advancing in weight. 

Farmer's Walk - 4 rests. I a making the excuse that if there were not people in the way that I could have done it with only 3 rests. Shooting for only 3 rests next time.

Tuesday - KB1 Conditioning

Woke up and felt good. Got in a good workout that left me gassed but was able to increase weight. I wanted to do some more but didn't have the energy. I hope that I can consider this active rest day and lift tomorrow instead of resting. I will take it day by day.

Time: 35 minutes

KB Circuit - 10 each side, no rest between exercises, 5 circuits and catch my breath between circuits

Windmills: 20, 25, 30, 35, 35
High Pulls: 20, 25, 30, 35, 35
Single Leg Deadlifts: 20, 25, 30, 35, 35
Side Lunges: 20, 25, 30, 35, 35
Thrusters: 20, 25, 30, 35, 35

Monday - FS, Row, Bench, Spartan BW Circuit

Nothing much here to say except that I got into the gym and got my work done. May have taken a step back in weight for Row and Bench but I Front Squatted more than I ever have and continue to make progress. Also, the Spartan BW Circuit is tough and I have to continue to work on my conditioning.

This is a good week since I have nothing scheduled and can really concentrate in the gym without life getting in the way. I hope that changes soon.

Time: 1:25

FS: 12@20, 10@25, 8@30, 5@35, 3@40

Row: 12@45, 10@47.5, 8@50, 5@52.5, 3@55

Bench: 12@40, 10@42.5, 7@45, 5@45, 3@47.5

Spartan BW Circuit

Sunday Run: 2.92 miles / 28:07 / 9:37 pace

Got out early on a Sunday to run and I thought that my biggest accomplishment was finishing without stopping in the June Texas heat. Now that I look at it, my pace wasn't too shabby even though I started out slow. Last mile was a 9:15 pace,

Saturday - DL, Press, Pull/Dip, Lat Pulls, Farmer's Walk

Woke up early and was in the gym by 6 am. Me and 3 other people. Got a good lifting day in and was going to finish off with a body weight routine but decided to end it after my farmer's walk and 1 hour and 15 minutes.

Time: 1:15

DL: 12@90, 10@100, 8@110, 5@115, 3@120

Press: 12@17.5, 10@20, 8@22.5, 5@25, 3@30

Pull Ups: 3, 3, 1, 1, 2
Dips: 5, 4, 4, 5, 4

Lat Pulls: 5@145, 4@160, 3@175

Farmer's Walk - 2 plates carried around gym. Stopped 4 times. 

Thursday Run - 3.13 miles, 31:20, 10:01 pace

Still getting acclimated to the heat. I should be taking a rest day sometime but could not waste the opportunity to break in the S3s. I guess today's workout was good enough but i'd like to do better.

Wednesday - Kettlebell Conditioning 2

I am proud of myself for remaining flexible. I had to get out of the house mid morning before an interview at 1 pm so I took my lovely wife's advice and killed time at the gym. Good opportunity to get in a Kettlebell workout. Didn't try to set PRs with weight but kept moving and was winded at the end. I put in a great effort.

Time: 50 minutes

Circuit - no rest between exercises and minimal rest between circuits

• Get Ups (5x each side): 15, 20, 20, 15, 15
• Swings (20): 30, 40, 40, 40, 40
• Lunges: (10x each side): 15, 20, 20, 20, 20
• Clean & Press (10x each side): 15, 20, 20, 30, 30
• Squats (20): 30, 40, 30, 30, 30

Tuesday - FS, Row, Bench, BW Circuit

Got in there and made incremental improvements. Did not kill myself and am starting to settle into a routine while making progress.

As much as there are some monsters in 24/7 Fitness, I am noticing a lot of guys like myself that I am much better than. I lift more, heavier and faster. It feels good to know that I can do more than other people.

Starting to settle into the 12/10/8/5/3 rep ranges for all lifts. 

Time: 1:15

FS: 10@15, 10@20, 10@25, 5@30, 5@35

Row: 10@50, 6@52.5, 8@52.5, 6@55, 5@57.5

Bench: 12@37.5, 10@42,5, 5@45, 5@45, 3@50

Beginner Body Weight Circuit

Monday - DL, Press, Pull/Dip

Today was just a get in the work day. I did improve on my deadlifts and presses but did not put in the effort at the end for the lat machine pull downs or conditioning work. 

I had eggs this morning and I think that may have slowed me down compared to breakfast cereal. interesting experiment. 

Time: 60 minutes

DL: 10@80, 10@90, 8@100, 5@110, 3@115 - I think that next time I have to go 12@80 and then increase load by 5 all the way up the chain.

Press: 10@17.5, 10@20, 7@22.5, 5@22.5, 3@25 - Next time do 12@17.5, get to 8@22.5 and push to 25 for set 4 so that I can earn 27.5 on set 5

Pull Ups: 3, 3, 2, 1, 2
Dips: 5, 3, 5, 5, 5 - I may need to find a light dumbbell for these

Saturday Kettlebell (1) Conditioning

Today was fun. Ashley, Brooklyn and I went to the gym and got to spend a good amount of time on a Saturday working out. A lot of high rep conditioning work. The kettlebells were no joke but after a rest I still had juice to do some more stuff like part of a martial arts dance class and a 6 minute body fat burner workout from my app. I could have done more but I went to the gym programmed to just o the kettlebells which was more than enough for my program.

Time: 35 minutes - just warm up and kettlebells - spent more time at class and with app

Kettlebell 1 Routine - 10 reps each side, each exercise for a circuit. 5 circuits.

Windmills: 15, 20, 30, 30, 30
High Pulls: 15, 20, 30, 30, 30
Single Leg Deadlifts: 15, 20, 30, 30, 30
Side Lunge: 15. 20, 30, 30, 30
Thrusters: 15, 20, 30, 30, 30

**Next time start with 20 and use the 25 since it was being used today

For reference, Kettlebell 2 circuit:
Turkish Get Ups (5x each side)
Swings - 20
Lunges - 10x each
Clean & Press - 10x each
Squats - 20

Friday Lift - FS, Row, Bench, Alpha Cardio

The note about today was that I was not able to get my workout donein teh morning but made time in the evening before dinner. I was in the gym at almost 6 pm and out by 7. Good thing about it was that I didn't have to warm up since I had been active all day. Also, just the attitude of getting in there to get my work done was great and I accomplished what I set out to accomplish.

Time: 60 minutes (no warm up)
Weight: 213

FS: 10@10, 10@15, 10@20, 10@25, 7@30

Row: 10@45, 10@50, 10@52,5, 8@55, 5@57.5

Bench: 12@35, 10@40, 8@42.5, 5@45, 3@47.5

Alpha Cardio

Thursday Run - 2.93 miles in 28:26, 9:43 pace

Thought that I would start tracking my runs here too. I had a great pace at the beginning of the run but died half way through causing me to have to stop and walk several times. Need to step up my endurance and get acclimated to this heat.

Decent first run to build upon.

Wednesday - DL, Press, Pull/Dip, Body Fat Destroyer

Messing around with scheduling. I am thinking about (due to something I read in an article) having 2 training days, rest/active recovery, train, rest/active, train, rest/active. This gives me 4 training days during the week and allows for some time for conditioning and endurance work. We shall see. Programming goes out the window when life gets in the way.

Time: 1:10

DL: 10@70, 10@80, 10@90, 6@100, 5@110 **I am getting close to maxing out here and switching to the 12/10/8/5/3 rep scheme which is good news

Press: 10@15, 10@17.5, 8@20, 6@22.5, 4@25 ** basically at 12/10/8/5/3 - also good news

Pull Ups: 3/2/2/1/0
Dips: 5/5/5/5/2
** Really gassed at the end of this superset - did not have time or energy for Lat Pull Downs

Body Fat destroyer from Spartan Body Weight app

Monday - Front Squats, Bench, Row, Spartan Speciale

Got in early and was encouraged to see that there was not a big crowd. Was able to get my work in and had everything available to me. 

The Spartan Speciale for reps (beginner) was a little tough but maybe I should have pushed more to not break up the sets even though there was no way that I was going to be able to get through the entire thing without rest. Good routine to work on. 

Time: 1:20

FS: 10@5, 10@10, 10@15, 10@17.5, 10@20

Bench: 12@35, 10@40, 6@45, 5@45, 3@47.5

Row: 10@40, 10@45, 10@47.5, 8@50, 6@52.5

Spartan Speciale Finisher - Beginner, Reps

Sunday - Deadlifts, Press, Pull, Farmer's Walk

I got back into the gym since the day with the trainer felt more like an active recovery day rather than a workout. Since I am behind on the weights that I want to be lifting, I used today as a strength day to get closer to where I want to be rather than a conditioning or endurance day. 

On the deadlift I am still at 5x10 but am at least pulling +2 plates. My press is coming along. y pull ups suck but I am putting more work into that with additional sets of lat pull downs after my pull/dip sets. Finally, I finished with a 2 plate farmer's walk. This was fun. I had never done it before. 

Time: 1:15

Weight: 216 ** the trainer weighed me on Saturday so I have established my baseline for June and don't have to weigh myself again until July.

DL: 10@55, 10@70, 10@80, 10@90, 10@100

Press: 10@10, 10@15, 10@17.5, 8@20, 6@22.5

Pull: 3, 2, 1, 2, 2
Dip: 5, 6. 5. 4. 5

Lat Pull Downs: 5@130, 5@145, 3@160

Bodyweight Farmer's Walk (2 plates) 5x back and forth at standing racks.

Saturday - Met with Trainer

This was my free session with a trainer whose basic advice was to mix it up since he thinks that I should be far more advanced than where I am now due to the amount of work that I have put in.

He pointed out something on my squat and had me back squat 115 10x, goblet squat 15x and then do 2 minutes on the rowing machine. 2nd set was 135 8x, 15x goblet squats and 1:30 on rowing machine. We then went to work on pull ups and he suggested weighted hangs. 

Good to work out with him but not worth $400 for 5 sessions. 

First Day of Front Squats - Rows & Bench - 2nd Day @ 24/7 Fitness

Today was the first time I tried Front Squats instead of Back Squats. The change is because, for the first time, at the NJ Beast I was feeling pain in my quads and knees. I usually give out in my calves, hamstrings and glutes - all posterior chain. Front Squats work the front of the body so I thought that I could use that help.

Time: 1 hour

FS: 10@45 (bar), 10@55, 10@65, 10@70, 10@75

Row (upright): 10@115, 10@125, 10@135, 9@@145, 10@145

Bench: 12@115, 9@125, 8@130, 6@135, 3@140 **surprised that my Row was better than my Bench. Different technique for the Row? Bench after Row?

Delta10 Body Weight finisher

First Day at 24/7 Fitness Houston

It didn't take me long to find a gym and get to a workout routine in Houston. Close enough to walk to and they have everything I could possibly need at a great price for a classy joint.

The past month has been running to and from the park with body weight circuits from 3 apps that I bought ($10 total)

Today is the start of my barbell strength program and I need to make sure that I focus on my back for pull ups, walls, monkey bars, and rigs. After the main sets I need to make sure I get my conditioning in to help battle the bulge since I still need to lose at least 20 pounds and I am not the best with my diet.

Time: 1:10

Deadlifts: 10@135, 10@155, 10@175, 10@185, 10@205

Press: 10@55, 10@60, 10@65, 10@70, 10@75

Pull Ups: 2, 2, 2, 1
Dips: 5, 3, 3, 3

Lat Pull Downs: 6@115, 5@130, 3@145
** don't usually use machines but I really need to build my back and these reps are full pulls to chest. The Pull Ups included hangs at the end of each set. I hope that this is a great starting point from which I can build.

Finisher: Abs Weapon from Spartan Body Weight app.