Bodyweight 500
20 jump squats
20 spider man push ups
20 lunge jumps
15 pull ups
25 prisoner squats
20 push ups
20 bodyweight rows
20 lunge step backs
20 hip bridges
20 toe touches
50 jumping jacks
repeat x2 for a total of 500 reps
15:33
Circuit:
1.Bench Press 135 lb x20, 15, x15
2. 25 lb. plate squeeze raise to shoulder height, drop slow x10, x10, x10
3. 10 lb. plate Russian twists x50, x70, 25 lb. ball twists x50
4. Beer Barrel Row x15, x15, x15
5. Jump pull up on rings, 5, second hold, 5 second drop x5, x5, x5
Cardio One x4
1. Jumping Jacks
2. Burpees (x8, x8, x8, x10)
3. Split Runs
4. Mountain Climbers
5. High Knee Sprint
30 seconds each, no rest for a 2:30 round
4 rounds=10 minutes
Monday
20 push ups, 20 squats, 20 full range sit ups
185 lb. bench press
x2, x2, x2, x2, x2 x2, x2, x3, x3 with 15 seconds between each set total of 20
followed immediately by…
feet elevated 24″ push ups to failure x25
followed immediately by…
regular push ups to failure x10
followed immediately by…
hands elevated 24″ push ups to failure x10
one minute rest
feet elevated 24″ push ups to failure x20
followed immediately by…
regular push ups to failure x9
followed immediately by…
hands elevated 24″ push ups to failure x9
40 lb. kettle bell swing x8 each arm 2 sets
40 lb. kettle bell clean and press x8 each arm
40 lb. kettle bell assisted curl x6 each arm
One mile run warm up, medium pace.
One minute on, thirty seconds off. Twenty 90 second repititions.
1.Bear (see last post)
2. Bear
3. Lunges
4. Burpees
5. Stairs
6. Full range sit up on hyper extension station
7. 35 lb. plate twist
8. Line jumps (pick a line, jump over it fast, then high, then on one leg, then the other x20 each)
9. “riverdance” (feet up to 36″ height, straight legged)
10. Jumping jacks
11.Stairs w/ 45 lb. plate
12. pull up x5, push up x10, pull up x10, push up x10
13.Bear
14.Rocky sit up on hyper extension station (full trunk rotation, upper cut at the top)
15.45 lb. Plate twists
16.Burpees
17. Jumping jacks 30, high knee running 15, sprint in place 15
18. Squat jumps (10, rest, 1o)
19. Jumping jacks 30, high knee running 15, sprint in place 15
20. Burpees
Water, conversation, stretch, ride home, protein (a good one with soy milk, egg protein, maple syrup, ovaltine, oatmeal and water).
Friday….
bodyweight 500
14:12
20 jump squats
20 spider man push ups
20 lunge jumps
15 pull ups
25 prisoner squats
20 push ups
20 bodyweight rows
20 lunge step backs
20 hip bridges
20 toe touches
50 jumping jacks
repeat x2 for a total of 500 reps
later…..
55 push ups
5×10 bodyweight shoulder press
Saturday
200 jumping jacks
5×10 36″ cone tuck jumps
3×10 bodyweight shoulder press
circuit (all rounds 45 seconds, 15 seconds to move to next)
two ten minute rounds with two minutes rest…
30 lb single arm kettle bell swing x10 each arm, x2 catch and throw each arm
36″ cone tuck jump
bosu plank
around the world ball push up (one hand on, both hands on, other hand on)
bodyweight shoulder press
elevated bench full range sit up
dips (5, rest, 5, rest, 5 for a total of 15)
knee raises (ten straight leg, 15 tucked to each side, finish with tucks to the middle)
5 lb. weighted jacks
ball slams
Found out that the gym closes early on Saturday in the middle of the first set of Crossfit bears (front clean, front squat, shoulder press, back squat, shoulder press, repeat).
Will get to these tomorrow.
7:45
blueberry scone
medium coffee 12 oz
ice water 10 oz
9:00
organic apple
9:40
peanut butter Clif bar
16 oz water
11:30
25g myoplex protein drink
banana
16oz water
6 oz coffee
12:30
Two slices peanut butter Ezekiel toast
three kashi crackers with cheddar
30 oz H20
1:00pm-2:00pm
Jacks, split runs,squats, push ups warm up 3 minutes.
circuit x3:
single arm dumbbell rows on bench 40 lb. x15, 60 lb. x12,, 70 lb. x8
bodyweight row x20, x10/10, x10/8
barrel row x17, 15, 15
double band pull x15, 15, 15
rest 15 seconds between exercises, one minute between circuits
pulls (3 second ascend, 3 second descend, no swing)
5 pull ups, rest
5 chin ups, rest
5 mixed grip (one hand pronated, one hand supinated), rest
5 mixed grip, rest
bicep curls on barbell
65 lb.
x7 wide grip
x7 middle grip
x7 close grip
75lb.
x7 wide grip
x7 middle grip
65lb. x6 close grip
dumbbell bicep curls
30 lb dumbbell x10 each arm, 90 degree isolation x8
two sets
russian twists x50
bicycles x100, followed by speed bikes to failure
stretch
2:15
25g. myoplex protein
24 oz. h20
6 oz. coffee
4:00
16 oz H2O
4:45
peanut butter sandwich on ezekiel bread
7:30
not so good tuna salad on romaine from not so hot Argentinian restaurant.
32 oz H2O
9:00
1Tspn peanut butter
Moving sucks! Second load packed and ready to go, then on to bed before a 5AM wake up.
Ezekiel cereal with black berries and unsweetened soy milk
16oz Vitamin Water energy drink
Started the day with an outdoor training session at Legion park…
Starbucks big old Iced coffee and banana, H2O.
…and moved on to Morningside park for our group class. A fun one of moving through the whole park with exercises including picnic table jumps, bar flips, stone turns, basketball court running and one arm push up practice.
After that, went to the gym and we hit legs….
squat 135lb x10 concentrating on maximum depth
super setted with 25 lb. dumbbell lunges x20
3 sets
85lb clean/front squat x10
super setted with 25 lb. balance step downs from platform x10 each leg
3 sets
barbell good mornings x15 (did a set of deadlifts with 135, i’ve decided that deadlifting is only once a month) 3 sets
hamstring drops x10 3 sets
225 lb calf raises on leg press machine x30 3 sets
followed by…
seated calf raises
135 x20
160 x12
185 x12
185 x12
drop set x25 (peter was pulling plates off…thanks dude)
stretch, protein (1 scoop soy protein, 1 scoop egg protein, ovaltine, oatmeal, water), water.
On to the Garage to hang out .
Clif bar, two cups coffee, bite of vegan cupcake from Sweat Records.
Went to Legion park and played one game of hustle (21-?-? W), two games of three on three with Bink and Jeremy against the park youngins (7-0 shut out W, 18-16 comeback W) and another game of three man hustle (19-21-? L)
Spinach, broccoli, chicken, left over veggie curry. Lots of H2O.
Sunday I spent the day walking around Detroit, looking at its decaying infrastructure. A depressing city. Monday traveled, no workout.
1pm
Today, did a push pull circuit of bosu push ups, rope climbs, elevated push ups, barrel rows, and kettle bell swings.
Later on did some strength/explosion work.
4:30pm
Bodyweight chin ups x19
45 lb. weighted chin ups x4, 3, 3.
I did these very slow with a three second pull and five second drop.
Thinking about getting a weighted vest as having a 45 lb. plate hanging between my legs is more than a bit cumbersome.
Moved onto circuits of:
60 lb single arm dumbbell swing x5 each arm
60 lb single arm dumbbell snatch x5 each arm
10 burpees
No rest between exercises, three sets with a minute between circuits.
7:30pm abs circuit with group class
8pm did 6 350 meter sprints at 56 seconds with 75 seconds rest. Knives in my stomach on the last two.
Played a couple of games one on one with Bink. I’m still feeling the dead lifts on my lower back so it’s a full day off from the weights, full day on with music. Finally getting hungry for real music again. It feels good.
Friday….
Did most of the morning boot camp class…pushes, pulls, squats, sprints, etc.
It was hot and sticky, I was sweating before we even started.
Finished up with clients, music work, nap time.
Woke up, ate and back to the Garage for more. Finished with clients and started taking apart the beer barrel that Purdy Lounge donated to us (thanks!).
After a few minutes, got it open and filled it half way with water. Lifting this thing is a whole new experience. Uneven weight provides a whole new challenge. Balance and strength have to work together and focus has to be 100%.
I also tried out the weight belt that Joseph lent to me.
pull ups…
bodyweight x 13
25. lb x8
35 lb x6
35 lb x6
45 lb x5
45 lb x4
bodyweight x 10
these last ten felt like I was floating…
This was supposed to be a full rest day, but after the pulls I did a few sets of overhead press/row with the barrel just to see how it felt.
Time for music, good organic berries and spinach, and the 11-5 shift on the decks at the Lounge.
36 minutes of doormouse cardio circuit
One minute on, half minute off.
I ate watermelon this morning for the first time in a long time.
ENERGY!!! Love it.
We went hard today with 45 lb weighted push ups/plank holds (put a plate on your back and go), push/pulls (5 pull ups, ten push ups, repeat), burpees, stairs, bar cleans, high knees, jumping lunges, etc. 24 sets.
Finished with jump squats (normal squat, but jump up explosively at the bottom)
65 x10
85 x10
105 x10
125 x10
125 x10
Workin’ that vertical leap…this stuff works. I am 32 years old and I can dunk a basketball without question for the first time in my life. I also feel tiredness in my legs at the end of longer runs like never before. Give and take.
Stretch, protein, shower, salad, music and then on to the studio, the pool, outdoor class and another club guest spot before tomorrow starts.
