Tuesday 090707

Couldn’t even come close to doing the WOD. So, went with where I left off on my 12 week beginner program.

Squats; 21-18-15

Monday 090706

Rest Day? We don’t need no stinking rest day!

Actually, just wanted to work on some of my weak areas… which is like… all of them.   =)

Warm up with a 1k row, 3:56. Sub 4 minute, I’ll take it.

Bench Press:
10×100
8×115
6×135
4×155
8×115

40 pull-ups
20 GHD sit-ups

Cooled down by running a mile, 10:21. That’s 3:38 off my time from yesterday. To bad I can’t keep progressing at that pace. I’d be doing sub 4 minute miles by the weekend!

Sunday 090705

Back on the wagon. Will be doing CF WOD’s as much as I can with a little bit of personal modifications to taylor it to my goals, but this will be more adding to than modifying the workout. I would like to get in some more running and upper body work.

Warm up today was 1k row (4:02) and a 1 mile run on the new treadmill (13:59 ) and a few sit-ups, pull-ups, dips, etc. to get the blood flowing.

Then:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP- 95-95-95-100-105

PP- 95-105-105-105-115

PJ- 95-100-105-115-125

Tabata at Joe’s Gym

Had a couple of friends over for a garage gym day. We ended up doing a tabata style workout that proved to be fun and a challenge at the same time. Everyone did great. Weather was perfect, right around 72 deg.

Tabata style: 8 rounds at each station, 20 seconds of work then 10 seconds rest. 1 minute rest between stations. 1 point for each rep or in the case of rowing, calories burned.

Station 1: Bench Press #95
Station 2: Row, points based on calories burned
Station 3: Pull-ups (various assistance bands used)
Station 4: 20″ Box Jump

Scores ranged from 130 to 230.

Great job guys!

Sunday 090628

Rowed 1k for a warm up and then ran 1.5 miles. Working back into it. Not quite ready for the tabata workout on Tuesday, but we’re going to give it a go!

Thursday 090625

Ran a mile.

It’s not the heat, it was the humidity that prompted me to wait until after sunset (now with DST, it’s almost 9:30pm) to go running. Forecast had been for some pop up showers, so a quick look at the radar showed a cell just north of us, so out I went. I didn’t get 200 yards from the house and realized the storm was moving southeast, so I had to cut it short as the lightening looked pretty fierce. I don’t mind running in the rain, specially when it’s 92deg out, but getting smoked by lightening is another story.

Loading the boat tomorrow and heading to the lake on Saturday, so probably no more posts until next week unless I sneak a workout in Sunday.

Tuesday 090623

Ok, this back injury is getting really old, or maybe it’s me that’s getting old or a little of both. I need to start doing some dead-lifts or I may die. It’s a well known fact that lack of dead-lifting will and can result in spontaneous obesity and a subsequent long slow death caused by lack of blood flow to the mid-lumbar region.

Bench Press
-2×12 @105#
-2×10 @110#
-2×8  @115#
-1×10 @110#

Pull-ups to max x2

Dumbbell Incline Press 4×10 30, 40, 50, 60 (each arm)

Saturday 090620

Still nursing the back. More upper body work.

Bench Press 150# 3×3
Barbell Shrugs 5×10
135-155-165-175-185
Squats 5×25
Push Press 4×10
65-75-80-85

That’s enough for tonight. Thanks for stopping by.

Thursday 090618

A little arm work while the back is still healing up.

Straight Bar Curls 5×10 65#
Ring Dips 5×10
Dumbbell Curls 5×10 30#
Bench Dips 5×15

Wednesday 090617

Ran a mile. No time, just ran it. In pieces. Gasping for air. But I ran it.