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  #1101  
Old 27 September 2011, 17:29
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3 min bear crawl warmup.

Push Ladder Workout

Chinese Pushups=100 total (Ladder to 10 and back)
Pushups=105 (Ladder to 10 and back plus 1,2,2,1)
Close Grip Pushups=48 (Ladder to 5 and back, to 4 and back, and to 3 and back)
Seated Dips=83 (Ladder to 6 and back, 4 and back, 5 and back, 3 and back)
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  #1102  
Old 27 September 2011, 19:02
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10 rounds...15 second handstand, 10 push ups, 10 air squats, 10 dips, 10 second L sit support

1.5 mile run in 11.45
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  #1103  
Old 28 September 2011, 15:14
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chest/tri's/bi's
later-kickboxing workout
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  #1104  
Old 28 September 2011, 22:48
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One rack, two bars, and a TRX.

Shrugs, Shoulder Press, and suspension Push Ups
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  #1105  
Old 29 September 2011, 16:42
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10 rounds....10 squats @ 135 lbs, 10 push ups, 20 X 3 count mountain climbers, 15 X 3 count flutter kicks, 10 reverse pull ups

Maximum 45 second rest in between sets..
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  #1106  
Old 30 September 2011, 10:25
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DB's-swing,cl and press,sq and overhd press(two handed)x100reps in sets
22 fitdeck cards
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  #1107  
Old 30 September 2011, 16:17
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26 Fit Deck cards and wind sprints.
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"I may go to hell for it, but recess will be legendary!"- Longrifle
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  #1108  
Old 30 September 2011, 18:57
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Warm Up: Dry Fire & Air Squats

Followed By: Ring Push Ups & Pull Ups

5K in the morning.
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  #1109  
Old 1 October 2011, 17:01
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"5K" race, 18:02. Lead cyclist took a wrong turn early on. First clue was hitting the one mile marker in 3:52. Not in my lifetime.

Was hoping to compare my time with the same race in 2009. At least the registration fee went to a good cause.
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  #1110  
Old 1 October 2011, 17:04
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1.5 miles in 15:00. Actually down 3 mins in 4 weeks. Hadn't run for almost 2 years prior. Entering a 5k in November and hope to be down to 8 min miles.
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  #1111  
Old 2 October 2011, 14:23
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12 miles stationary bike-40:40
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  #1112  
Old 3 October 2011, 23:09
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boxing workout-50min
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  #1113  
Old 4 October 2011, 00:19
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Incline Bench Press with Weighted Sit-Ups
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  #1114  
Old 4 October 2011, 15:27
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Yesterday, 26 card fit deck. Concentrate on abs and upper body pushes.

Today, ran my first continuous over 2.5mile distance in 2 years. 0.75 mile warmup with highstep, short sprints, and backwards runs mixed up (about 50% pace). Ran 2.3 miles. 1.1 in 11:27 then 1.2 in 10:38. Then 0.75 mile cool down and foam roller when I got home. I'm finally at my bare minimum times after a 6 weeks running.
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  #1115  
Old 4 October 2011, 22:44
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chest/legs/DL
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  #1116  
Old 5 October 2011, 09:20
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A&S short card in 18:51

1.5 mile run in 9:49
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  #1117  
Old 5 October 2011, 18:19
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Prior post was workout yesterday..

Today's workout in order:

On Rings...
-1 minute front holds (3 X 15 seconds)
-1 minute back holds (3 X 15 seconds)
-1 minute supports (3 X 20 seconds)
-Jumping muscle up into 5 second L sit, into frog stand, return to support, 3 bulgarian dips, reverse muscle up into front support, 3 rows, ending with 3 tik-toks...3 rounds

On playscape...
-1 set of 25 air squats followed by jumping muscle up into 10 dips...3 rounds
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  #1118  
Old 5 October 2011, 18:27
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Yesterday's workout -- Weeks 5 for 100 Pushups/200 Situps/200 Squats -- 3rd column.

Today's workout (so far), 15 min on the elliptical machine and 15 min on the stationary bike. I think I will hit the gym again this evening....
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  #1119  
Old 6 October 2011, 09:40
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Yesterday - High reps w/little to no rest between exercises:
5 minute walk/warmup on treadmill
5 minute stretch
20 dips
15 reps x 1 set 135lb incline bench
15 reps x 1 set 25lb incline bench flys
12 reps x 1 set 10lb shoulder raises (front/side/back)
12 reps x 1 set 30lb dumbell curls
8 reps x 1 set 35lb hammer curls
12 reps x 1 set 130lb tricep push downs
12 reps x 1 sets 200lb upright rows
50 crunches
12 reps x 1 sets 200lb upright rows
00:00:45 front plank (weaksauce)
4 reps x 1 set 185lbs
12 reps x 1 set resistance band shoulders (abduction/forward raise/adduction/backward raise)
15 reps x 1 set each hanging knee raises (center/right/left)
15 reps x 2 sets pelvic lifts on exercise ball
15 reps x 2 sets leg raises on exercise ball
15 reps x 2 sets pelvic lift on exercise ball and roll ball towards buttocks
Fast Jog 1 mile in 00:08:02
00:20:00 lvl 12-14 exercise bike on Around the World program
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Last edited by Doc P; 6 October 2011 at 09:41. Reason: Spelling
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  #1120  
Old 6 October 2011, 17:58
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6 mile tempo run..total time was 51:24

24:42 out, 26:42 back
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