Tuesday 20110809

Posted in WOD on August 10, 2011 by joeyfit

Light night. Worked mostly on legs.

Air Squats x5
Sit Ups x 5
Back Extensions x5
Pull-ups x5
Bench Dips x5

Squats x3 135#
Kettlebells x3 (1 pood)
Medicine Ball Squats x3 (20#)

Was going to add in box jumps and a run, but I was smoked at this point.


Monday 20110808

Posted in Shoulder Shank on August 8, 2011 by joeyfit


Sunday Weigh-In

Posted in WOD Entries on August 7, 2011 by joeyfit

Drum roll….


I want to give a shout-out to Uncle Rico for helping me through this. As a personal fitness trainer, he’s been stern, but flexible. Not over bearing, but there enough and checking on me enough to make sure I stay on track. Now if he’d just stop eating all our steak.

Uncle Rico: Back in ’82, I used to be able to throw a pigskin a quarter mile.
Kip: Are you serious?
Uncle Rico: I’m dead serious.

Sunday 20110807

Posted in 5k on August 7, 2011 by joeyfit

Ran 5k

Time: 30+

What time is it?  Time to quit sucking.

Saturday 20110806

Posted in WOD Entries on August 7, 2011 by joeyfit

Biceps and Triceps

Close Grip Bench vs Close Grip Pull-ups x 5
Dumbbell Curls vs Lat Pulls (cable rope) x5
Straight Bar Curls vs Overhead Extension x5
Preacher Curl to Concentrated Curl to Max Push-ups x3


Friday 20110805

Posted in Bench Press, Ring Pull-Ups, Sit-ups on August 6, 2011 by joeyfit

One of those lost nights…

Trying to work on my bench. Of all my weaknesses, this one is the greatest.

12 x 110
12 x 110
10 x 120
8   x 130
8   x 130
10 x 120

Inbetween each set did horizontal ring pull-ups and then a set of sit-ups on the roman chair.

Wednesday 20110803

Posted in WOD Entries on August 3, 2011 by joeyfit

Not sure what to call this one.

Incline Bench Press vs Lat Pulls x5
Incline Dumbbell Press vs Pull-ups x5
Bench Press vs Dumbbell Rows x5
Push-ups vs Horizontal Pull-ups x2

Arms and Chest are smoked. But I got to work out in A/C.