Took last week off as a break. Back at it today. Sprints 5x 10 sec on/ 50 sec rest @10.0mph, 10.3, 10.5, 10.7, 11.0 Push Up Press 5 x 5 @80, 95, 105, 120, 135 Pull Ups 3 x8 @BW Push Ups 3 x 8 Dips 3 x 8 @BW, Rope Face Pulls 3 x 12 @60lbs
Had my daughters music recital last night, went on for 3 hours. Got home late and didn't get to workout. Kind of upset with myself for being lazy. Got my bike ride planned for tonight. But got rain in the forecast, hope it blows over and I can still ride. Sent from my SM-S901U using Tapatalk
Box Jumps 3 x 3 @BW, 1 min rest Hang Cleans 5 x 5 @80, 100, 110, 125, 140, 2-3 min rest Front Squats 3 x 18 @150lbs, 1 min rest GHR 3 x 10 @BW, 1 min rest KB Step-Ups 3 x 8 per leg @30lbs, 1 min rest
Got out in the morning before the rain. Did 2 hours on the bike and was pushing pretty hard. Legs have been sore all day at work. Sent from my SM-S901U using Tapatalk
Barbell Rows 4 x 8 @135lbs Landmine Shoulder Press 4 x 8 per arm @75lbs Barbell Curl 3 x 8 @6olbs Tricep Pressdown 3 x 12 @60lbs DB Lateral Raises 3 x 12 @15lbs
Push Press 5 x 3 @80, 95, 110, 125, 145 Push Ups 3 x 8 @BW Dips 3 x 8 @BW DB Chest Press 3 x 8 @50lbs Rope Face Pulls 3 x 12 @60lbs
Got in a good rip yesterday. One of my fastest rides, but mainly because I was on gravel the whole time because the trails were wet from the rain over the weekend. Most parks around here have a rule to not ride trail when wet, keeps from destroying them. Some how the horse people don't get the memo. Also saw quite a few bikes on the trails also. But all well, not my responsibility. Got just over 2 hours of hard peddling and just over 27 miles. Will be back out on Tuesday, plan to get back on trail by then. Sent from my SM-S901U using Tapatalk
Nicely done!! I pushed out 236 flights of stairs in 30 minutes this morning then a light leg day after that. Leg extensions, leg curls, single leg press, calf raises, and double less incline press to round it out.
Yesterday, today is a rest day Treadmill Sprints 5 x 10 sec sprint/50 sec rest @ 10, 10.3, 10.5, 10.7, 11.0 mph Box Jumps 3 x 3 @BW Hang Cleans 5 x 3 @80, 100, 115, 130, 150 Pull Ups 3 x 8 @BW Front Squat 3 x 8 @155lbs GHR 3 x 10 @BW KB Step-Ups 3 x 8/per leg @30lbs
Got a great ride in last night. Good miles, just not real fast. I rode with a large group and had alot of fun. Tonight I hand shoveled 6 yards of stone. Took 2 hours and kicked my butt. Sent from my SM-S901U using Tapatalk
Light upper body workout today Barbell Rows 4 x 8 @140lbs Landmine Shoulder Press 4 x 8 per arm @75lbs Barbell Curl 3 x 8 @60lbs Tricep Pressdown 3 x 12 @80lbs DB Lateral Raise 3 x 12 @12lbs
Hit a new PB on the stairs this morning - 242 flights/30 minutes. Beat my previous best by 5 flights, which I'm pretty happy with. I figured I'm going to be up North for the holiday weekend and may consume a few too many carbs and some adult beverages, so I wanted to give it a little extra today. Post-stairs lift was push day - overhead tricep extensions, incline dumbbell press, flat bench, dips. I'm going to bring my ruck with me this weekend and get in a daily walk with the doggy while we're out of town.
Lateral Jumps 3 x 3 @BW Deadlifts 5 x 3 @155, 185, 210, 240, 275 RDLs 3 x 10 @155lbs KB Split-Squats 3 x 10 per leg @30lbs DB Pullovers 3 x 12 @40lbs Reverse Hypers 3 x 12 @BW
Yesterday: Box Jumps 3 x 3 @BW Hang Cleans 80/5, 95/5, 120/5, 135/3, 155/2 Push-Press 85/5, 100/5, 125/5, 145/3, 160/1 Today: 45 minute walk in 20lb weight vest
I ate like a fat cow over the holiday weekend so it was time to get back to work once we got home! Hit the gym both yesterday and this morning. 30 min / 235 flights yesterday followed by leg day. This morning was 5 miles on the elliptical followed by push day and some core work. Unfortunately I smashed my right pinky finger in the door of my truck last weekend and it's making grabbing and moving heavy weights a little more difficult than usual, but I'm working through it. Typing on a keyboard is interesting as well.
It's crazy how something so small can cause so much pain and you don't really know how much you use it until you hurt it. Sent from my SM-S901U using Tapatalk
I've got in 2 rides this week. One on Sunday, which was a slower ride. Then on Tuesday which was about same distance, but much faster. Also did some bigger hill climbs on Tuesday. I've worked out at home doing body weight workouts on Monday and Wednesday. So really sticking with it. Actually I'm gaining weight, not loosing right now. Sent from my SM-S901U using Tapatalk
Annual Friday-closest-to-birthday max deadlift day, hit 410 as a max lift, 10lbs for every year I have been alive. 135/5, 185/3, 225/2, 275/1, 315/1, 350/1, 375/1, 410/1
Got in a good ride this weekend. Did a good bit more hills than normal and was able to keep my speed up. I still have a my personal challenge I have yet to attempt. Really want to do that all-day ride for as long as possible. Just between weather, kids, and work, it's hard to find time. Sent from my SM-S901U using Tapatalk
Yesterday: Hang Cleans 5 x 5 @80, 95, 105, 120, 135 Pull Ups @ BW 3 x 8 Push Ups@ BW 3 x 8 DB Lateral Raises @20lbs 3 x 8 Dips @BW 3 x 8
