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