PM Run
Ran 4 miles w/ Ben at 1pm (36:25) (9:06 pace)
Mowed grass for 2hrs.
[182]
Saturday, July 31, 2010
Friday, July 30, 2010
Thursday, July 29, 2010
Wednesday, July 28, 2010
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]
[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]
Tuesday, July 27, 2010
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]
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]
Monday, July 26, 2010
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]
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]
Sunday, July 25, 2010
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]
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]
Saturday, July 24, 2010
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]
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]
Thursday, July 22, 2010
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]
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]
Wednesday, July 21, 2010
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]
[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]
Tuesday, July 20, 2010
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]
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]
Monday, July 19, 2010
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]
5 mins of burpees (42)
5 mins of sledgehammer swings (160)
5 mins of 25m fast jogging (back and forth)
(no rest)
[184]
Sunday, July 18, 2010
Saturday, July 17, 2010
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]
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]
Friday, July 16, 2010
Thursday, July 15, 2010
Wednesday, July 14, 2010
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)
"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)
Tuesday, July 13, 2010
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]
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]
Monday, July 12, 2010
Sunday, July 11, 2010
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]
[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]
Saturday, July 10, 2010
Friday, July 9, 2010
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]
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]
Thursday, July 8, 2010
Wednesday, July 7, 2010
Tuesday, July 6, 2010
Monday, July 5, 2010
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]
[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]
Sunday, July 4, 2010
Saturday, July 3, 2010
Friday, July 2, 2010
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]
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]
Thursday, July 1, 2010
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