Saturday Cardio Conditioning - 2.95 miles, 30:12 total time, 10:13 pace

Need to work on my running. May have been my legs more than my lungs that prevented me from running the entire circuit. Saturdays are my conditioning days so we will see how it goes between cycle class, running and body pump class.

Friday - Push & Row, Pull, Dip w/ Swings & DL Superset + MB & Farmer"s Carry

I really went all in today. My shoulder is not hurting anymore so I did everything that I could. I still need to build up strength but I am on my way to killing it at BFX and the Dallas Beast. I am very happy with my training progress. Now time to work on conditioning and weight. Need to focus on getting more of my calories from protein.

Time: 1:05

Monkey Bars

Push Up, Swing, Row, Swing Circuit:
Push Ups x 10, then 1 Arm Push Ups on medium stand: 5x each arm for 5 sets
Kettlebell swing super set: #40 x10
Rows: 10x
Kettlebell Swings #40 x10

Monkey Bars

Assisted Ring Pull Ups 5x5
Trap Bar Deadlift Superset 10x@25

Assisted Ring Dips 5x5
Trap Bar Deadlift Superset 10x@25

Farmer's Carry @185

Thursday - Squats & Push Ups

Really feeling good about my training program. I am making some great gains. Working one lift per day has really helped me as I have recovered and I am looking forward to adding in more conditioning work in August and September. 

On my sixth set I matched my previous high and by my tenth set I destroyed it. I can honestly say that I still have not reached my max.

Time: 35 minutes

Squats: 5@15, 5@30, 5@45, 5@55, 5@65, 5@70, 5@75, 5@80, 5@85, 5@90
Push Ups: 10 after each set - 100 total

Tuesday - Press, Pull, Push, Row, MB with Squats and Lunges

Good upper body workout and grabbed the opportunity to use the rings for my push ups and rows. Still working on shoulder strength for Presses and Lat Pulls but making progress.

Time: 50 minutes

Press: 5@17.5, 5@20, 4@22.5, 4@20, 4@20
Squat Super Set: 10, 10, 5 1 leg, 5 1 leg, 5 1 leg

Lat Pulls: 5@70, 5@85, 5@100, 3@115, 4@115
Lunges Super Set: 10, 10 10, 10, 10

1 time across Monkey Bars

5 Ring Push Ups, 10 BW Squats, 5 Ring Rows, 10 BW Squats x5

1 time across Monkey Bars

Monday - Deadlifts and Farmer's Carry

I was going to do EMOM deadlifts after finding my 5 rep max but instead did a pyramid. I tried to keep to EMOM on the way down but really was not strict.

I understand that I am not really following a plan aside from working certain parts on certain days. Today was deadlift day and as long as I am giving it 100% effort then I think that I will be fine. 

Time: 45 minutes

DL: 5@80, 5@90, 5@100, 5@110, 3@115, 5@115, 2@110, 5@100, 3@100, 5@90

Farmer's Carry @225 - I stopped too many times. Twice was because my grip was not centered.

Saturday - Cycle Class

I really don't like cycling or bike riding but this was a good cardio class to challenge me. I am guessing that I will go back to it.

Friday - Rings & Swings

At least in theory. I went to the gym when there wasn't going to be many people there and sure enough the one person that was there was using the rings. And then a personal trainer moved in with a client. Unbelievable.

I really wanted to do more but my shoulder is still hurting and I cut things off after push ups & rows on the TRX. The swings were also taking a toll on me as I was going from 20 at #45vduring push ups to 15 at #40 for rows. Never got to dips and pull ups. Next time.

Time: 25 minutes

TRX Push Ups: 5x5 with 20 #45 KB swing superset
TRX Rows: 5x5 with 15 #40 KB swing superset

Thursday - Squats & Push Ups w/ Farmer's Carry

Feeling better. Shoulder not 100% and hands still healing but I am better than before. I also have more energy.

Time: 45 minutes
Squats w/ 10 Push Ups: 5@10, 5@25, 5@35, 5@45, 5@55, 5@60, 5@65, 5@70, 5@72.5, 5@75

Farmer's Carry: 225 (90) - 6 stops due to hands.

Tuesday - Press, Row, Lat Pulls w/ Squats & Lunges

Yesterday my shoulder hurt and it signaled the end of my deadlifting. I couldn't do body weight rows because of tenderness. Today was a shoulder and back day and I felt like I killed it comparatively. Super setted everything with Squats and Lunges. 

Time: 50 minutes

Press: 10@bar, 10@2.5, 10@5, 10@7.5, 10@10 with 10 BW Squats
5@12.5, 5@15, 5@17.5, 5@20, 2@22.5 with 10 Archer, 4x5 1 Leg each side

Row machine: 10@45, 10@50, 10@55, 10@57.5, 10@60 with 10 lunges super set

Lat Pull Downs: 5@70, 5@85, 5@100, 5@100, 2@115 with 10 squats

Saturday Yoga - Monday Deadlifts

Did Yoga on Saturday since my schedule is not my own and I do need to work on flexibility, mobility and balance. Sunday was a rest day because, again, my schedule is not y own.

Monday was a day for deadlifts and the plan was 10 sets of 5 increasing load on each set. I was also going to super set rows in between. The reality is that my shoulder is killing me and my arm and shoulder we very tender just trying light body weight rows. On the deadlifts, I stopped at 4 reps on the fourth set of EMOM and did not attempt my last set since I knew that my shoulder didn't have it as soon as I touched the bar.

As disappointed as I am, I did get in a good work set for 30 minutes and then took a long walk so it is all better than nothing. I will get through this stronger than ever.

Time: 30 minutes

DL:

• 5 reps: 80, 85, 90, 95, 4@100
• EMOM: 5@90x3, 4@90

Friday - Monkey Bars/Lat Pulls/Rows + Swings Super Sets

Today was supposed to be pull ups day but my shoulder will not allow it. I was able to work on the monkey bars for the first time but after four times across y hands were ripped up and bleeding so I moved on to lat pulls and rows. 

My Lat Pulls and Rows are light and weak but I am going to continue to do them as my shoulder heals. 

I did the Monkey Bars twice before I Super Setted them with 40# KB swings. After that I did 20 swings after every set. Next time need to move to 45#.

Another 30 minute workout. I am starting to like these as they are High Intensity and focus on one big lift or movement per day.

Time: 35 minutes

Monkey Bars x4
+20 40# KB swings x2

Lat Pulls: 5@70, 5@85, 5@100
+20 40# KB swings

Rows: 5@45, 5@50, 5@55, 5@60, 5@65, 5@70
+20 40# KB swings

Total of 11 sets of 20 KB swings = 220@40#

Thursday - Squats & Push Ups

Shoulder still sore and I still am dragging so I put in a concentrated effort on squats and super setted them with push ups. Then took a long walk. 

I ended up doing 50 squats with increasing load in addition to 100 push ups. Not that bad of a work out. I will know when I am ready to ramp things back up. My body will tell me.

Time: 30 minutes

Back Squats: (5 reps each set) Bar, 10, 25, 35, 45, 50, 55, 60, 65, 70
10 Push Ups after each set. 100 total.

Yoga Rest Day

Woke up today knowing that I needed to force myself to rest. It has been a battle to take a day off and I think over work is working against me.

I woke up this morning feeling tight and even looking into mobility programs so I decided to use the open studio at the gym to play my yoga video on YouTube and stretch myself out. I need to work this into my routine more often.

I followed this with a long walk.

Glad that I did all of this since I feel y body has "opened up".

Tuesday - Press, Lat Pulls, Bench, Row + Squat Super Sets

Shoulder is still recovering but I need to get it back into action. Did a lot of work on it today with light weights, 10 reps per set and as many sets as possible. 

Added to the workout with squat and lunge super sets. Great way to increase work while training a non related muscle group. Need to do more of this especially if I am not going heavy.

Time: 50 minutes

Press: 10@bar, 10@2.5, 10@5, 10@7.5, 10@10

Squat Super Set: 20, 10 archer, 5 1 Leg, 5 1 Leg, 5 1 Leg

Lat Pulls: 10@70, 10@85, 10@100

Squat Super Set: 20, 20, 20

Bench: 10@bar, 10@2.5, 10@5, 10@7.5, 10@10, 10@12.5, 10@15, 10@17.5

Row (machine): 10@45, 10@47.5, 10@50, 10@52.5, 10@55, 10@57.5, 10@60, 10@62.5

Lunge Super Set on last 2 sets: 10, 10 (each leg)

Monday - Deadlifts, Push Ups & Farmer's Carry

My shoulder is still hurting me and I am pretty sure that it came from Bench Pressing since that is what hurt the most at the Body Pump class on Saturday. 

Got in and got my work done today. When I couldn't go heavier for deadlifts I stayed at the same weight and did sets of five EMOM. I am also trying super setting them with Push Ups. 

I really feel like I have been taking some huge steps back lately. Just need to align my abilities with my program and hopefully I will get back to and surpass where I was before. 

Time: 35 minutes

DL: 12@80, 6@87.5 / 5@87.5 EMOM: 5, 5, 5, 5, 4
Push Ups: Super set: 10, 10. EMOM: 10, 10, 5, 10, 4

Farmer's Carry: 205 - 2 rests

Saturday - Endurance - 2 Classes

With Saturday being my endurance day and running outside in the heat killing me, I decided to try some of the classes at the gym. Did the Body Pump strength class and then the Martial arts class.

I like the idea of the martial arts class since it is constant movement with body weight but I need to learn the moves and it seems that once I have it figured out then they move on to something else. Only did 1/2 of the class.

Next time for endurance I am going to do the Body Pump class twice. More movements that I am familiar with.

Thursday - Back Squats - Shoulder Pain Continues

My shoulder is killing me. Yesterday I felt better and then I picked up my daughter above my head and my shoulder has been burning ever since. Really need to take things lightly and adjust my workouts on the fly.

When warming up for Front Squats I really didn't feel comfortable holding the bar on my chest so I switched to Back Squats. The weight was a bit light so I did 5 minutes of 5 reps EMOM at the end. 

This shoulder set back has me concerned but I have to realize that I have 3 months before the BattleFrog X-Treme and I can let myself heal, adjust my programming and still be in top shape by the time October 15th rolls around. Right now I am thinking about doing one lift per session with more time for conditioning at the end. I also have to work on endurance. I will figure out how to work all of this in.

Time: unknown

Back Squats: 12@27.5, 10@32.5, 8@37.5, 5@42.5, 6@45

5 minutes of 5 reps of 45 EMOM

Tried to run but calves were tight so I went on a walk.

Wednesday Run - 2.19 miles, 21:24, 9:46 pace

Still recovering and getting used to the heat. Feeling better and it will be time soon to man up and get back to better workouts. 

Tuesday - DL and long walk

After 3 days of rest and either a lingering cold or exhaustion, I really didn't have much today. My shoulder is killing me with a piercing pain so I really feel like I should take more time off to rest so that I fully recover before getting back into the regular routine.

Writing this now I feel better than I did yesterday and earlier today so hopefully I have shocked my body back into the routine and can resume the program tomorrow. 

Time: Didn't check. Left early.

DL: 12@80, 7@87.5, 6@87.5 - ended set, shoulder burning, left gym.

Walked the 3 miles around Rice.

Friday - KB1 Conditioning - July Plan

I did KB1 conditioning today since I am thinking of taking some rest days as I am starting to wear down a little but expect to be forced into some off days over this July 4th weekend.

To address the July program, couple of notes:

• I was going too heavy in my early sets of high reps. Went back to my rep calculator and set it up so that I will be lifting appropriate weights according to the plan. Also noted my 3 rep max and goals so that I can track progress. 
• 
  
• Changing the schedule so that ideally I have a lift day, run or condition day, rest day, repeat. It may get tricky if every Sunday has to be a rest day due to church but we shall see. 
• 
  
• Going to incorporate race specific finishers into the routine. Already doing Farmer's Carry and now need to add monkey bars. 
• 
  
• Read about a rep scheme for strength 5-4-3-3-3 increasing weight each set. I am going to try this with Lat Pull downs and make sure the bar touches my chest so that I am working the top end of the pull up where I usually have trouble. 

Time: 45 minutes

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