December 31, 2010

PM Strength Session

[Cycle 1, 3rd wave - Bench]

Bench: 145lbsx5, 160lbsx3, 180lbsx5*
Bench: 115lbsx10x5
Kroc Rows:

60lb DB x 5 (per arm)
35lb KBx10 (per arm)
60lb DB x 5 (per arm)
35lb KBx10 (per arm)
60lb DB x 5 (per arm)

Hill Sprints: 6 trips (walk down/sprint up)

*3 warm-up sets; 3rd set is for max reps.

PM Pull-Ups

Regular pull-ups: 3,3,3
Palms-in pull-ups: 3,3,3
Wide-grip pull-ups: 2,3,2

(training set = 3 reps)

[189]

December 30, 2010

Rest Day

Pull-Ups:

Day 2: Pyramid (1/2/3/4/4/3)

[189]

December 29, 2010

AM Strength Session

[Cycle 1, 3rd wave - Squat]

Squat: 155lbsx5, 180lbsx3, 205lbsx5*
Bottom Position Squats: 115lbsx10, 125lbsx8, 135lbsx6
GHRs: 3x10
Lunges: 50 (25/leg)
Push-Ups: 20/40/40

*3 warm-up sets; 3rd set is for max reps

PM Pull-Ups

Day 1 (5 max effort sets): 6/4/4/3/3

[189]

December 28, 2010

Rest Day

[189]

December 27, 2010

AM Strength Session

[Cycle 1, 3rd wave - Military Press]

Push-Ups: 25
Military Press: 85lbsx5, 95lbsx3, 110lbsx8*
Dips: 8/10/8/8/6/7/6
Military Press/Kettlebell Combo: [85lbsx5; 5KB presses/arm]x3
Hill Sprints: 6 trips (walk down/sprint up)
Push-Ups: 35/35

[189]

December 26, 2010

Rest Day

Push-Ups: 31/35/38

1.3 mi walk w/ Zack (sprinted the long hill)

Pull-Ups

Day 5: Repeated Day 1 (6/4/3/3/3)

[189]

December 25, 2010

AM Strength Session

[Cycle 1, 2nd wave - Deadlift]

Push-Ups: 30
Deadlift: 150lbsx3, 175lbsx3, 190lbsx9*
Push-Ups: 30
Deadlift Singles: 205/215/225
Hill Sprints: 6 trips (walk down/sprint up)

Finisher:

Waterball on Shoulder/35lb KB hanging from other arm x 40 secs (per side)
Waterball Bearhug x 1 min x 2

Push-Ups: 40

PM Pull-Ups

Day 4: Max Training Sets = 10 (2 reps/set; stopped at 10)

[190]

December 24, 2010

Rest Day

[190]

December 23, 2010

AM Strength Session

[Cycle 1, 2nd wave - Bench]

Bench: 145lbsx3, 155lbsx3, 170lbsx10*
Bottom Position Bench: 1135lbsx7, 145lbsx7, 155lbsx7
Kroc Rows: 35lb KBx3x10 (per arm)
Push-Ups: 40/40/40

*3 warm-up sets; 3rd set is for max reps.
PM Pull-Ups

Regular pull-ups: 2,2,2
Palms-in pull-ups: 2,2,2
Wide-grip pull-ups: 2,2,2

(training set = 2 reps)

[190]

December 22, 2010

AM Conditioning

Pull-Ups: 1/2/3/4/3/2*
Push-Ups: 40/41/40

*Pyramid Day (should have done it last night)

PM Pull-Ups

[190]

December 21, 2010

AM Strength Session

[Cycle 1, 2nd wave - Squat]

Squat: 150lbsx3, 170lbsx3, 195lbsx5*
Rock Bottom Squats: 115lbsx10, 125lbsx10, 135lbsx10
GHRs: 5x5
Lunges: 50 (25/leg)
Push-Ups: 30/35/40

*3 warm-up sets; 3rd set is for max reps; today was rough, too worried about form.

[189]

December 20, 2010

Rest Day

Push-Ups:

40 regular/35 regular/27 elevated

Pull-Ups:

5 maximal sets:

5/4/3/3/2

[189]

December 19, 2010

AM Push-Ups

40/40/40

PM Strength Session

[Cycle 1, 2nd wave - Military Press]

Military Press: 80lbsx3, 90lbsx3, 105lbsx9*
Dips: 6x5
Hill Sprints: 6 trips up and down w/ Bulgarian sandbag

Finisher: Farmers Walk back home w/ Bulgarian sandbag

[189]

December 18, 2010

PM Conditioning

Incline Run on Treadmill

Run (1 min at 7mph); Walk (30 secs at 3mph

Total Distance = 1.65mi

Pushups: 40/35/30

Pull-Ups Day 5:

Repeat of Day 4: 2x8

[repeat hardest day; training set = 2 pull-ups; keep repeating until cannot do a perfect set]

[189]

December 17, 2010

AM Strength Session

[Cycle 1, 1st wave - Deadlift]

Push-Ups: 30
Deadlift: 140lbsx5, 160lbsx5, 185lbsx8*
RDL: 115lbsx5x7
Push-Ups: 35
GHR: 5x10 secs (keep lowering for 10 secs)

Finisher: None

Push-Ups: 40

[189]

December 16, 2010

Rest Day

AM Push-Ups

45/40/35

PM Pull-Ups

Pull-Ups Day 4:

3/3/2

[3 rep training sets; 60 secs rest; keep doing training sets until you fail to complete one]

[189]

December 15, 2010

AM Strength Session

[Cycle 1, 1st wave - Bench]

Push-Ups: 50
Hill Sprints: 5 sprints (walk back down)
Push-Ups: 40
Bench: 125lbsx5, 145lbsx5, 160lbsx9*
35lb KB Kroc Rows: 5x10 (per arm)
35lb KB Bench: 5x10 (per arm)

Finisher: Sledgehammer swings (25 per arm)

Push-Ups: 20

*3 warm-up sets; 3rd set is for max reps

PM Pull-Ups

Pull-Ups Day 3:

Regular pull-ups: 2,2,2
Palms-in pull-ups: 2,2,2
Wide-grip pull-ups: 2,2,2

(training set = 2 reps)


[189]

December 14, 2010

Rest Day

Pull-Up Day 2: 1/2/3/2/2
Push-Ups: 42

[190]

December 13, 2010

AM Strength Session

[Cycle 1, 1st wave - Squat]

Squat: 140lbsx5, 160lbsx5, 180lbsx8
Squats: 5x10
Planks: 3x30 secs
Push-Ups: 30/20/20

Finisher: waterball carry, 2x60 secs

(3 warm-up sets; 3rd set is for max reps)

PM Pull-Ups

Day 1: 3/3/2/2/2

[190]

December 12, 2010

Rest Day

40 push-ups

December 11, 2010

PM Strength Session

[Cycle 1, 1st wave - Overhead]

Press: 75lbsx5, 85lbsx5, 95lbsx10
K-Bell Press: 35lbsx5x5
Hill Sprints: 5 sprints (walk back down)
Pull-Ups: 4/3/3/2/2

(3 warm-up sets; 3rd set is for max reps)

[185]

[Restarted 5/3/1 on a 4 day, 1 lift/day routine]

December 4, 2010

PM Conditioning

52 card workout

Clubs = sledhammer swings (per arm)
Spades = lunges
Hearts = push-ups
Diamonds = squats

December 2, 2010

PM Tennis

Won in doubles 6-4, 6-3

November 28, 2010

AM Strength Workout

Restarted 5-3-1 Program

1RM Estimates

Squat: 170X12 (est. 1RM = 237lbs)
Bench: 155x11 (est. 1RM = 211lbs)
Deadlift: 180x10 (est. 1RM = 239lbs)
Press: 95x10 (est. 1RM = 126lbs)

(formula = weight*reps*.0333 + weight)

October 25, 2010

PM Strength Session

[Cycle 2, 1st wave #1]
Squat: 130lbsx5, 150lbsx5, 170lbsx10
Bench: 135lbsx5, 135lbsx5, 155lbsx8
Deadlift: 150lbsx5, 175lbsx5, 195lbsx5
Press: 80lbsx5, 90lbsx5, 105lbsx8

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

[Knocked myself from Cycle 4, 1st wave to Cycle 2, 1st wave on account of not lifting since late August]

[185]

October 24, 2010

Rest Day

October 23, 2010

AM Conditioning

5 mins of 20lb wall balls
5 mins of sledgehammer swings

[185]

October 22, 2010

Rest Day

October 21, 2010

1.5 hours of doubles (won 7-5,4-6,6-2)

October 14, 2010

1.5 hours of singles (lost in 3 sets)

October 12, 2010

AM Morning Routine

40 squats, 40 push-ups
Mobility stretches

PM Strength Session

1 squat (145lbs), 1 pull-up, 10 push-ups
2 squats (145lbs), 1 pull-up, 10 push-ups
3 squats (145lbs), 1 pull-up, 10 push-ups
4 squats (145lbs), 1 pull-up, 10 push-ups
5 squats (145lbs), 1 pull-up, 10 push-ups
6 squats (145lbs), 1 pull-up, 10 push-ups
7 squats (145lbs), 1 pull-up, 10 push-ups
8 squats (145lbs), 1 pull-up, 10 push-ups
9 squats (145lbs), 1 pull-up, 10 push-ups
10 squats (145lbs), 1 pull-up, 10 push-ups

55 squats, 10 pull-ups, 100 push-ups

Finisher: water ball bear hug carry for 100 seconds.

[180]

October 11, 2010

PM Run

1 maximal set of push-ups (45)
1.3 mi run around neighborhood (09:51)(7:35 pace)
1 maximal set of push-ups (35 w/ 10 sec rest in middle)

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

[180]

October 10, 2010

AM Conditioning

100 cleans to shoulder/shot puts w/ water ball.

October 9, 2010

Rest Day

October 8, 2010

Rest Day

October 7, 2010

PM Tennis

Lost 6-3, 7-6(7) in USTA singles

October 6, 2010

AM Routine

5 mins of stretching
40 push-ups, 40 squats

PM Conditioning

October 5, 2010

AM Routine

5 minus of stretching
40 push-ups, 40 squats

PM Strength Session

Squat: 145lbsx3, 155lbsx3, 165lbsx3
Bench: 145lbsx3, 155lbsx3, 165lbsx3
Deadlift: 165lbsx3, 175lbsx3, 185lbsx3
Press: 85lbsx3, 95lbsx3, 105lbsx3

[Easing back in after 1 month off]

October 3, 2010

Rest Day

October 2, 2010

Rest Day

October 1, 2010

AM Conditioning

50 sledgehammer swings;
20 lunges back to other side of yard
2 pull-ups
20 squats with bulgarian sandbag
Run back to sledgehammer

(repeated for 5 sets over 20 mins)

[180]

September 30, 2010

PM Tennis

2 hours of doubles (won 5,2)

[180]

September 29, 2010

PM Conditioning

3 min warm-up on treadmill
2 mins at 10mph on treadmill
First 5 Mins: 8mph for 1 min, Dumbbell High-Knees for 1 min (repeat)
Second 5 mins: 9mph for 1 min, 20 push-ups (repeat)
Third 5 minutes: 10mph for 1 min, 20 squats (repeat)
3 min cool-down on treadmill

[180]

September 28, 2010

AM Conditioning

4 sets of 30 secs each of:

Burpees
Jumping Jacks
Split Jumps
Jumping Jacks
Burpees
Push-Ups/Squats

(30 secs rest b/w sets)

September 27, 2010

AM Wake-Up

30 push-ups, 30 squats

PM Pull-Ups

5 max sets (2,4,4,3,3)

September 25, 2010

AM Run

Hill Sprints:

Run to top of Hill
20 push-ups
Walk/Jog back down

Repeat 10 times

September 18, 2010

AM Conditioning

Ran 9mph on treadmill for 1 min
15 push-ups

[Repeated for 13 mins]

September 16, 2010

USTA Tennis Match

Won 6-4, 6-3

September 14, 2010

2 hours of tennis practice

September 12, 2010

AM Conditioning

Tabata Intervals

10 intervals of push-ups
10 intervals of squats
10 intervals of animal walks
10 intervals of lunges

September 11, 2010

AM Conditioning

200 sledgehammer swings in 9 mins

September 10, 2010

Yard Work

September 9, 2010

Yard Work

September 7, 2010

AM Conditioning

"Karen"

150 wallballs w/ 20 lb med ball (5:38)

[Compare to August 2 time: 6:22]

[185]

September 2, 2010

PM Run

1 maximal set of push-ups (45)
1.3 mi run around neighborhood (09:44)(7:29 pace)
1 maximal set of push-ups (42)

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

[180]

September 1, 2010

Rest Day

[back]

August 31, 2010

Rest Day

(back)

August 30, 2010

Rest Day

[back]

August 29, 2010

Rest Day

August 28, 2010

AM Strength Session

[Cycle 4, 1st wave #1]
Squat: 145lbsx5, 165lbsx5, 190lbsx7
Bench: 125bsx5, 145lbsx5, 165lbsx8
Deadlift: 165lbsx5, 190lbsx5, 210lbsx3, 215x5*
Press: 85lbsx5, 100bsx5, 110lbsx5

*alternate grip

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

No Finisher

August 27, 2010

AM Conditioning

Deck of Cards Workout

Diamonds = 35lb kettlebell exercise of choice
Spades = Squats with 35lb kettlebell
Club = Sledgehammer swings
Hearts = Push-ups

[183]

August 26, 2010

Mowed the Grass

August 25, 2010

Rest Day

August 24, 2010

PM Conditioning

Ran 6:40 min mile on treadmill
10 parallette push-ups + 10 ab wheel roll-outs (repeat for 12 mins)

[181]

August 23, 2010

PM Strength Session

[Cycle 3, Deload, #2]
Squat: 95lbsx5, 115lbsx5, 135lbsx5
Bench: 95lbsx5, 115lbsx5, 135lbsx5
Deadlift: 135lbsx5, 135lbsx5, 145lbsx5
Press: 55lbsx5, 65lbsx5, 75lbsx5

(deload as prep for Cycle 3; no warm-up sets; no max rep sets)

No Finisher

August 21, 2010

Rest Day

August 22, 2010

AM Run

Run with Dad for 30 mins.

August 20, 2010

PM Strength Session

[Cycle 3, Deload, #1]
Squat: 95lbsx5, 115lbsx5, 135lbsx5
Bench: 95lbsx5, 115lbsx5, 135lbsx5
Deadlift: 135lbsx5, 135lbsx5, 145lbsx5
Press: 55lbsx5, 65lbsx5, 75lbsx5

(deload as prep for Cycle 3; no warm-up sets; no max rep sets)

Finisher: 50x35lb kettlebell swings

August 19, 2010

Rest Day

August 18, 2010

PM Strength Session

[Cycle 3, 3rd wave #2]
Squat: 160lbsx5, 180lbsx3, 200lbsx4
Bench: 140lbsx5, 160lbsx3, 180lbsx3
Deadlift: 180lbsx5, 205lbsx3, 230lbsx4*
Press: 95lbsx5, 110lbsx3, 120lbsx2**

*alternate grip
**partial push press

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

[180]

August 17, 2010

PM Conditioning

100 squats
100 push-ups
100 lunges
100 sledgehammer swings

[180]

August 16, 2010

PM Conditioning

100 Burpees (14:42)

[180]

August 15, 2010

Rest Day

[180]

August 14, 2010

PM Strength Session

[Cycle 3, 3rd wave #1]
Squat: 160lbsx5, 180lbsx3, 200lbsx2
Bench: 140lbsx5, 160lbsx3, 180lbsx2
Deadlift: 180lbsx5, 205lbsx3, 230lbsx2
Press: 95lbsx5, 110lbsx3, 130lbsx0, 125lbsx1*

*was only supposed to do 120lbs

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

[182]

August 13, 2010

Mowed grass for 1.5 hrs.

August 12, 2010

PM Run

Ran 5K (25:58)

August 11, 2010

Rest Day

August 10, 2010

Rest Day

August 9, 2010

PM Conditioning

30 to 45 secs jump rope
20 push-ups
20 squats

Repeat 6 times.

August 8, 2010

PM Strength Session

[Cycle 3, 2nd wave #2]
Squat: 160lbsx3, 170lbsx3, 190lbsx7
Bench: 135bsx3, 150lbsx3, 170lbsx5
Deadlift: 170lbsx3, 195lbsx3, 220lbsx4
Press: 90lbsx3, 100lbsx3, 115lbsx4

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher:

50 sledgehammer swings

[181]

August 7, 2010

AM Interval Run

Sprint 1 mailbox, jog 2 mailboxes, and rest for # of seconds it takes to get to next minute. Repeat for 2.8 miles.

August 6, 2010

Rest Day

August 5, 2010

Tennis with Ben.

August 4, 2010

AM Strength Session

[Cycle 3, 2nd wave #1]
Squat: 150lbsx3, 170lbsx3, 190lbsx5
Bench: 135bsx3, 145lbsx3, 170lbsx5
Deadlift: 170lbsx3, 195lbsx3, 220lbsx4
Press: 90lbsx3, 100lbsx3, 115lbsx3

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher:

1 min waterball bearhug
1 min overhead waterball carry
One hand waterball carry (20 secs ea. hand)

[180]

[181]

August 3, 2010

PM Conditioning

"Karen"

150 wallballs w/ 20 lb med ball (6:22)

[Compare to May 13 time: 7:58]

[185]

August 2, 2010

Rest Day

August 1, 2010

PM Strength Session

[Cycle 3, 1st wave #2]
Squat: 145lbsx5, 165lbsx5, 180lbsx6
Bench: 125bsx5, 140lbsx5, 160lbsx7
Deadlift: 155lbsx5, 185lbsx5, 205lbsx4
Press: 85lbsx5, 95lbsx5, 110lbsx4

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: 30x30lb dumbbell shotputs

[181]

July 31, 2010

PM Run

Ran 4 miles w/ Ben at 1pm (36:25) (9:06 pace)

Mowed grass for 2hrs.

[182]

July 30, 2010

PM Tennis

2.5 hrs of tennis w/ Ben (lost 3 sets)

(blistering heat)

July 29, 2010

Rest Day

July 28, 2010

PM Strength Session

[Cycle 3, 1st wave #1]
Squat: 140lbsx5, 165lbsx5, 180lbsx5
Bench: 125bsx5, 140lbsx5, 160lbsx6
Deadlift: 155lbsx5, 180lbsx5, 205lbsx5
Press: 80lbsx5, 95lbsx5, 110lbsx5

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: 50 consecutive lunges

[184]

July 27, 2010

AM Tennis

1.5hrs of tennis w/ Ben (split sets 6-7, 7-5)

PM Tennis

2 hrs of tennis w/ Ben (lost 2-6, 4-6, 6-4)

[184]

July 26, 2010

AM Run

1 maximal set of push-ups (41)
1.3 mi run around neighborhood (09:48)(7:32 pace)
1 maximal set of push-ups (40)

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

PM Tennis

2hrs of tennis w/ Ben (split sets 6-4,2-6)

[183]

July 25, 2010

AM Tennis

2 hrs of tennis w/ Ben (lost 4-6, 6-7)

PM Strength Session

[Cycle 2, Deload, #2]
Squat: 85lbsx5, 105lbsx5, 125lbsx5
Bench: 85lbsx5, 105lbsx5, 125lbsx5
Deadlift: 135lbsx5, 155lbsx5, 165lbsx5
Press: 55lbsx5, 65lbsx5, 85lbsx5

(deload as prep for Cycle 3; no warm-up sets; no max rep sets)

Finisher:

Wheelbarrow in the Heat

[Loaded 160lbs of weights]

160lbsx6 25m one way trips across yard
125lbsx6 25m one way trips across yard
90lbsx6 25m one way trips across yard
45lbsx6 25m one way trips across yard
35lb waterballx6 25m one way trips across yard
45lbsx6 25m one way trips across yard
90lbsx6 25m one way trips across yard
125lbsx6 25m one way trips across yard
160lbsx2 25m one way trips across yard*

*flat tire-->unload weights and walk them to shed
**96 degrees w/ 106 feels like temp

15 mins of wrap-up mowing

[184]

July 24, 2010

AM Tennis

2 hrs of tennis w/ Ben (lost 2-6,3-6,5-7)

[183]

July 23, 2010

Rest Day

1 hr of mowing

PM Pull-Ups

Day 4 Routine:

2 pull-ups x 12 sets

60 secs rest b/w sets; training sets = 2 pull-ups; do max training sets

[180]

July 22, 2010

AM Tennis

1hr of tennis w/ Ben (2-6,7-5)

PM Conditioning

1-2-3 Pyramid:

Step 1: 1 squat jump, 2 chinnies, 3 push-ups
Step 2: 2 squat jumps, 4 chinnies, 6 push-ups
Step 3: 3 squat jumps, 6 chinnies, 9 push-ups
Step 4: 4 squat jumps, 8 chinnies, 12 push-ups
Step 5: 5 squat jumps, 10 chinnies, 15 push-ups
Step 6: 6 squat jumps, 12 chinnies, 18 push-ups
Step 7: 7 squat jumps, 14 chinnies, 21 push-ups
Step 8: 8 squat jumps, 16 chinnies, 24 push-ups
Step 9: 9 squat jumps, 18 chinnies, 27 push-ups
Step 10: 10 squat jumps, 20 chinnies, 30 push-ups

[Do steps 1 to 10 and then backdown 9 to 1; 100 squat jumps, 200 chinnies, and 300 push-ups; 30 secs rest a/r each step on the way down]

PM Pull-ups

Day 3 Routine:

Regular pull-ups: 2,2,2
Palms-in close pull-ups: 2,2,2
Wide-grip pull-ups: 2,2,2
(training set = 2 reps)

60 secs rest b/w each set

[181]

July 21, 2010

AM Strength Session

[Cycle 2, Deload, #1]
Squat: 80lbsx5, 100lbsx5, 120lbsx15
Bench: 80lbsx5, 100lbsx5, 120lbsx15
Deadlift: 135lbsx5, 135lbsx5, 145lbsx12
Press: 55lbsx5, 65lbsx5, 75lbsx12

(deload as prep for Cycle 3; no warm-up sets; max rep sets)

Finisher:

30x35lb kettlebell swings

PM Pull-Ups

Pyramid Sets: 1,2,3,4,4,3

[181]

July 20, 2010

AM Conditioning

3 sets of

20 parallette push-ups
20 squats
20 ab wheel roll-outs
2 pull-ups
3 5 sec L-Sits

PM Run

5k in the heat (29:22)*

*lots of bad hills

PM Push-ups

5 maximal sets (5/4/3/3/3)

[184]

July 19, 2010

PM Density Block

5 mins of burpees (42)
5 mins of sledgehammer swings (160)
5 mins of 25m fast jogging (back and forth)

(no rest)

[184]

July 18, 2010

Rest Day

[183]

July 17, 2010

PM Strength Session

Squat: 150lbsx5, 170lbsx3, 190lbsx5
Bench: 135lbsx5, 155lbsx3, 175lbsx5
Deadlift: 180lbsx5, 190lbsx3, 220lbsx3
Press: 90lbsx5, 105lbsx3, 110lbsx4, 115lbsx3*

*accidental extra set

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher:

1 set of 5 GHRs
20 consecutive water ball shot puts
10 sec water ball finger carries/hand

[183]

July 16, 2010

AM Tennis

1hr of tennis w/ Ben

PM

1.5hr of mowing grass

July 15, 2010

AM Run

40 push-ups
6:40 mile
40 push-ups

PM Tennis

1.5hrs of tennis w/ Ben

[182]

July 14, 2010

AM Conditioning

"Race to 150"

50 push-ups, 50 squats, 50 med ball slams, 50 jumping jacks
40 push-ups, 40 squats, 40 med ball slams, 40 jumping jacks
30 push-ups, 30 squats, 30 med ball slams, 30 jumping jacks
20 push-ups, 20 squats, 20 med ball slams, 20 jumping jacks
10 push-ups, 10 squats, 10 med ball slams, 10 jumping jacks

(20:29)

July 13, 2010

AM Tennis

1.5 hrs of tennis with Ben (lost 6-1, 4-6, 1-0(5)).

PM Pull-ups

Pyramid Sets: 1,2,3,3,3

[184]

July 12, 2010

Rest Day

5 sets max pull-ups (5/4/3/3/2)

[184]

July 11, 2010

PM Strength Session

[Cycle 2, 3rd wave #1]
Squat: 150lbsx5, 170lbsx3, 190lbsx3
Bench: 135lbsx5, 155lbsx3, 175lbsx3
Deadlift: 175lbsx5, 195lbsx3, 220lbsx4
Press: 90lbsx5, 105lbsx3, 115lbsx2

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher:

50 wallballs (std med. ball)

[182]

July 10, 2010

AM Tennis

3 hours of tennis with Ben (5 sets)

July 9, 2010

AM Conditioning

Deck of Cards Workout

Clubs = pushups (84)
Diamonds = squats (84)
Spades = sledehammer swings (each arm) (84 each arm)
Hearts = lunges (84)
Aces = run to shed, 2 pull-ups, run back (8)

20 minutes

[182]

July 8, 2010

Accidental Rest Day

[183]

July 7, 2010

AM Run

40 push-ups
Ran a 5k (27:49)(8:58 pace)*
30 push-ups

*quite a few bad hills

[182]

July 6, 2010

Rest Day

[181]

July 5, 2010

PM Strength Session

[Cycle 2, 2nd wave #2]
Squat: 140lbsx3, 160lbsx3, 180lbsx5
Bench: 135lbsx3, 150lbsx3, 165lbsx7
Deadlift: 165lbsx3, 185lbsx3, 210lbsx4
Press: 85lbsx3, 95lbsx3, 110lbsx3

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher:

2 1 min waterball bear hug carries
1 set of 30 lunges w/ Bulgarian sandbag

PM Walk

1.3mi with Zack.

[182]

July 4, 2010

1.5 hrs of tennis w/ Ben

[184]

July 3, 2010

AM Tennis

2 hrs of tennis w/ Ben

PM Tennis

2 hrs of tennis w/ Ben

[185]

July 2, 2010

AM RUN

44 push-ups
1.3 mi run around neighborhood (09:37)(7:24 pace)
33 push-ups

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

PM

Mowed the grass for 1.5hrs.

[184]

July 1, 2010

1.5 hrs of tennis with Ben (won 11-9).

[184]

June 30, 2010

Rest Day

[184]

June 29, 2010

AM Strength Session

[Cycle 2, 2nd wave #1]
Squat: 140lbsx3, 160lbsx3, 180lbsx5
Bench: 135lbsx3, 150lbsx3, 170lbsx3
Deadlift: 160lbsx3, 185lbsx3, 210lbsx3
Press: 85lbsx3, 95lbsx3, 110lbsx5

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

[183]

June 28, 2010

1.5hrs of tennis with Ben S. (won 7-5; lost 18-21 in 21).

[185]

June 27, 2010

1 hour of King of the Court with Jim Miller and Bob Parker.

June 26, 2010

1.5hrs of Canadian Doubles with Jim Miller and Bob Parker.

June 25, 2010

Rest Day

June 24, 2010

AM Strength Session

[Cycle 2, 1st wave #2]
Squat: 130lbsx5, 150lbsx5, 170lbsx7
Bench: 125lbsx5, 140lbsx5, 160lbsx8
Deadlift: 155lbsx5, 175lbsx5, 195lbsx3*
Press: 80lbsx5, 90lbsx5, 105lbsx6

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

*still nervous after Sunday's back injury

Finisher: 50 sledgehammer swings

[183]

June 23, 2010

AM Run

7:00 mile on the treadmill.

[184]

June 22, 2010

AM Conditioning

5 rounds for time of:

45lb olympic bar OH lunges for 50ft
21 burpees

[19:30]

http://www.crossfit.com/mt-archive2/006958.html

[180]

June 21, 2010

Rest Day

June 20, 2010

AM Strength Workout

[Cycle 2, 1st wave #1]
Squat: 140lbx5, 150lbx5, 170lbx6
Bench: 120lbx5, 135lbx5, 155lbx9
Deadlift: 135lbsx5, 135lbsx3*

*tweaked back; had to quit

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

June 19, 2010

AM

Mowed grass for 1.5 hrs (99 degrees)

PM Conditioning

50 burpees
50 pull-ups*
50 20lb wallballs

*Took 16 mins; eventually only could do 1 at a time w/ 10-20 sec rest.

[183]

June 18, 2010

Rest Day

June 17, 2010

PM Strength Session

[Cycle 1, Deload, #2]
Squat: 75lbsx5, 95lbsx5, 115lbsx5
Bench: 80lbsx5, 90lbsx5, 110lbsx5
Deadlift: 135lbsx5, 135lbsx5, 135lbsx5
Press: 45lbsx5, 65lbsx5, 85lbsx5

(deload as prep for Cycle 2; no warm-up sets; no max rep sets)

Finisher:

4 sets of:

10 lunges w/ sandbag
10 sandbag overhead presses
10 squats w/ sandbag
10 upright rows w/ sandbag
One arm overhead sandbag carry (around pool perimeter)

1 set of 20 push-ups.

[184]

June 16, 2010

PM RUN

20 push-ups
1.3 mi run around neighborhood (10:00)(7:41 pace)
20 push-ups

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

[184]

June 15, 2010

PM Conditioning

Jumprope EIT

6 rounds of:

60 secs of jumprope
10 push-ups
10 medball slams

(30 secs rest after each round)

Finisher: 50 sledgehammer swings.

June 14, 2010

Accidental Rest Day

June 13, 2010

PM Strength Session

[Cycle 1, Deload, #1]
Squat: 75lbsx5, 95lbsx5, 115lbsx5
Bench: 70lbsx5, 90lbsx5, 110lbsx5
Deadlift: 135lbsx5, 135lbsx5, 135lbsx5
Press: 45lbsx5, 65lbsx5, 85lbsx5

(deload as prep for Cycle 2; no warm-up sets; no max rep sets)

Finisher:

10 water ball platform loads
20 water ball platform loads

June 12, 2010

Rest Day

June 11, 2010

PM

Mowed grass for 1 hr

10 sets for time of

2 pull-ups, 10 push-ups, 15 squats

[10:42]

June 10, 2010

AM RUN

1 maximal set of push-ups (45)
1.3 mi run around neighborhood (09:48)(7:32 pace)
1 maximal set of push-ups (30)

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

June 9, 2010

AM

3 maximal sets of push-ups (50/45/42)

PM Strength Workout

[Cycle 1, 3rd wave #2]
Squat: 145lbx5, 165lbx3, 185lbx8
Bench: 135lbx5, 150lbx3, 170lbx3
Deadlift: 165lbx5, 190lbx3, 210lbx4
Press: 90lbsx5, 100lbsx3, 110lbsx3

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: 10 water ball overhead throws

[184]

June 8, 2010

Rest Day

[185]

June 7, 2010

AM

One hour of tennis w/ Ben (lost 4-6)

June 6, 2010

AM

2 hours of Canadian doubles w/ Ben and Tim

June 5, 2010

AM

2 hours of tennis w/ Ben

June 4, 2010

Modified "Fran"

21 squat tthrusters @ 75lbs, 3 sets of max pull-ups (3/2/2)
15 squat thrusters @ 85lbs, 3 sets of max pull-ups (2/1/1)
9 squat thrusters @ 95lbs, 3 sets of max pull-ups (1/1/1)

Finisher:

2 sets of 1 min. walking waterball bearhugs; 1 set of one-handed static waterball holds (30 sec each hand)

[17:44]

June 3, 2010

Rest Day

[182]

June 2, 2010

PM Strength Workout

[Cycle 1, 3rd wave #1]
Squat: 145lbx5, 165lbx3, 180lbx8
Bench: 135lbx5, 150lbx3, 170lbx3
Deadlift: 165lbx5, 190lbx3, 210lbx4
Press: 95lbsx5, 105lbsx3, 110lbsx4

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: retrieve large expanded beach umbrella from deep-end of pool (accidental finisher after realizing pool umbrella fell into pool)

[183]

June 1, 2010

Rest Day

[185]

May 31, 2010

AM Tennis

2hrs of tennis with Ben and Elizabeth.

[185]

May 30, 2010

AM Conditioning Workout

"21"

3 sets of:

21 20lb wallballs
21 35lb k-bell swings
21 35lb k-bell OH squats (10L/11R)
21 20lb wallballs

[15:54]

PM Tennis

6 games with Elizabeth

[185]

May 29, 2010

2.5 sets of tennis with Ben [won 7-6, 6-3, 3-1(ret)]

May 28, 2010

AM Strength Workout

Squat: 5x155lbs, 5x165lbs, 5x175lbs
Bench: 5x145lbs, 5x155lbs, 5x165lbs
Deadlift: 5x175lbs, 5x185lbs, 2x195lbs (tweaked back)

[183]

[Passed Bar]

May 27, 2010

Rest Day

[185]

May 26, 2010

Rest Day

[185]

May 25, 2010

PM Workout

For Time:

Push-Press 115lbsx20
40 burpees

10:30

Finisher: 50 med ball slams

[185]

May 24, 2010

PM Run

1 maximal set of push-ups (40)
1.3 mi run around neighborhood (09:58)(7:40 pace)
1 maximal set of push-ups (43)

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

PM Pull-Ups

5 maximal sets of pull-ups (5/3/3/3/3)

[185]

May 23, 2010

PM Strength Workout

[Cycle 1, 2nd wave #1]
Squat: 135lbx3, 155lbx3, 175lbx4
Bench: 125lbx3, 145lbx3, 165lbx6
Deadlift: 155lbx3, 195lbx3, 200lbx5
Press: 85lbsx3, 100lbsx3, 112.5lbsx2

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: 3 sets of waterball shotput/carries

[185]

May 22, 2010

2 hours of tennis with Ben

Pool Workout

3 rounds of:
Swim 4 lengths of pool
Carry water ball around perimeter of pool (twice)
30 secs jump rope or 40 squats or lunges around perimeter

[185]

May 21, 2010

Rest Day

[185]

May 20, 2010

AM Strength Workout

Squat: 125lbx5, 145lbx5, 160lbx8
Bench: 120lbx5, 135lbx5, 155lbx7
Deadlift: 145lbx5, 165lbx5, 185lbx5
Press: 90lbsx5, 90lbsx5, 100lbsx5 (no warm-up)

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: 3 sets of various waterball carries

[183]

May 19, 2010

AM Workout

5 maximal sets of pull-ups (5,3,3,3,2)
1 maximal set of push-ups (48)

PM Workout

8 sets of:
30 secs jump-rope
1 min of 35lb kbell swings
30 secs of all out punching (3lb handweights)
(30 secs rest b/w sets)

Ab wheel 3x10
7 pull-up training sets (2,2,2,2,2,2,2)

[185]

May 18, 2010

AM Conditioning

Burpee Pyramid:

5, 10, 10, 15, 20, 15, 10, 10, 5, 5
(each burpee set followed by 10 push-ups)
(30-60 secs of rest b/w each set)

24:05 minutes

[183]

May 17, 2010

Rest Day

[185]

May 16, 2010

AM RUN

1 maximal set of push-ups (50)
1.3 mi run around neighborhood (10:06)(7:46 pace)
1 maximal set of push-ups (40)
1 maximal set of push-ups (40)

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

PM

2 hours of tennis with Ben.

[185]

May 15, 2010

AM Strength Workout

(started combo Starting Strength/5-3-1 program)

Squat: 125lbx5, 145lbx5, 165lbx6
Bench: 115lbx5, 135lbx5, 155lbx8
Deadlift: 145lbx5, 165lbx5, 185lbx7
Press: 85lbx5, 95lbx5, 105lbx8

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

May 14, 2010

Rest Day

May 13, 2010

AM Workout

Regular pull-ups: 1,1,1
Palms-in pull-ups: 1,1,1
Wide-grip pull-ups: 1,1,1
(training set = 1 rep)

3 maximal sets of push-ups (50/45/35)

PM Workout

"Karen"

150 wallballs with 20 lb med ball (7:58)

May 12, 2010

AM RUN

1 maximal set of push-ups (37)
1.3 mi run around neighborhood (10:58)(8:26 pace)
1 maximal set of push-ups (40)
1 maximal set of push-ups (40)

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

May 11, 2010

AM Strength Workout

1RM Estimates

Squat: 160X10 (est. 1RM = 213lbs)
Bench: 165x6 (est. 1RM = 198lbs)
Deadlift: 185x10 (est. 1RM = 246lbs)
Press: 95x11 (est. 1RM = 129lbs)

(formula = weight*reps*.0333 + weight)

PM Core Workout

5 rounds of

10 second L-Sit
10 V-Ups
30 Chinnies
20 Knee Hugs
20 Russian Twists
30 Second Plank Hold
10 second L-Sit

Pyramid Pull-Ups (1,2,3,2)

May 10, 2010

Rest Day

May 9, 2010

AM:

3 maximal sets of push-ups (50/40/40)

PM

Modified "Barbara" (29 mins w/ rest)

5 rounds of:

10 pull-ups*
20 sit-ups
30 push-ups
40 squats

*3 max; cheat w/ static holds, jumping pull-ups, etc.

(1.5 to 2 mins rest b/w sets)

1 mile walk with the fam

May 8, 2010

1 maximal set of push-ups (30)
Exchange Club 5k (27:36)
2 hours of tennis (singles) with Ben S.

May 7, 2010

AM Strength Workout:

Main Workout:

Squat: warm-up sets followed by 3x5 @ 155lb
Bench Press: warm-up sets followed by 3x5 @ 155lb
Deadlift: warm-up sets followed by 1x5 at 175lb

Finisher:

35lb k-bell carry (overhead), 1 min. ea. arm
Parallette push-ups 1x20; dips 1x10

PM Workout

Mowed the grass. Swam with the fam.

5 maximal sets of pull-ups (90 secs rest each) (max=4; avg=3)

May 6, 2010

Rest Day

May 5, 2010

PM Conditioning Workout

Water Ball Circuit:

20 sledgehammer swings,
Bearhug carry water ball across yard,
10 burpees,
Bearhug carry water ball across yard.
(Repeat for 20 mins, No rest)

(switched swings to med ball slams midway)

Finisher

1.3 mi walk with Zack.

May 4, 2010

AM Interval Workout

1 maximal effort push-up set (50 reps);
3 min treadmill warm-up;
7mph/8mph/9mph @ 30 secs each followed by 10 secs of rest for 8 mins;
1 maximal effort push-up set (35 reps) at 8 min mark;
7mph/8mph/9mph @ 30 secs each followed by 10 secs of rest for 7 mins;
2 minute cooldown;
1 maximal effort push-up set (30 reps) to finish it.

PM Workout

1 hour of one-on-one basketball w/ Ben.

May 3, 2010

Rest Day

May 2, 2010

PM Conditioning Workout

5 sets at 30 secs each exercise:

Med ball slams
Pull-ups
Jumping jacks
Push-ups
Squats

April 10, 2010

Dogwood 5k (Perry) (28:04)