Biking

Bike ride to school and around the place and back. Probably around 8 miles. Will probably lift later today. I want to go to the beach right now though.

Squats with wifey

Squat:
Bar x5
95x5
135x5
175x5
185x3
205x2x3

Clean and press:
95x4x3

Lunge holds x30sx4

Body weight rows 10x4

1a. Banded GH sit ups x25
2a. Stability ball sit ups x25
4 sets

Plank workout

724.809.0514

Hurdles!

At the track. 400m jog
Full hurdle dynamic mobility x2
Special hurdle mobility x2
5x100m sprints over hurdles.
Schooled Mike in everything on the track.

I win the Dec.

I am drunk...

Bench:
Bar x3
Bar with black bands x3
75x3
95x3
105x3
125x3
135x3
3 second down 2 second hold 1 second up.

Db bench one arm at a time 45x4x6

1a. Scap rows x15
1b. Some front rows x12
4 sets

I am way too drunk for this this shit.

Craig Mike Ethan. My favorites.

New goal...

Weight room:
Squat:
Bar x5
Added purples:
Bar x3
95x3
Added black minis:
95x5x3

Bench:
Bar x7
75x7
85x7
95x5
105x3x5

1a. Strict Turkish get ups x6
1b. Dumb bell throws x10 3 sets

2a. Med ball throws against the wall x15
2b. Lunge holds 85x30s.
3 sets

3a. Banded sit ups on GH x25
3b. Stability ball sit ups x25
5 sets

Some more abs and med ball stuff. Mike today!

Round 2

Weight room:
Squat:
Bar x5
95x5
135x5
155x3
175x3
185x3x3

1a. Glute ham x10
1b. Banded good morning x10
4 sets

2a. DB bench x10
2b. Kettle bell swings x10 4 sets

Some more abs. Love lifting with my wifey!

All before 830 am...

20 minute run on the track. Took me a little over 3 miles.
6x30m power lunges
500 abs.

And I had some Subway breakfast before all of this.. It was really good. I can smell a routine forming. ;)

I get my Mike tomorrow!! Finally!!! VACATION!

Surprised myself!

Track:
Chant 3
Chanticleer Surprise!
1a. Prisoner squats x10
1b. V-sits x10
1c. Side crunches x20
1d. 100m sprint
2 sets

2a. Donkey kicks x20
2b. Straight leg donkey kicks x20
2c. Bicycle crunches x20
2d. 100m sprint
2 sets

3a. Fire hydrants x20
3b. Straight leg fire hydrants x20
3c. Side benders x20
3d. 100m sprint
2 sets

6x100m sprints with 90s rest.

2 lap cool down. Now to catch some sun and relax before work.

Mike comes in 2 days!!

This is War

Squat:
Bar x4
135x4
155x4
175x4
185x4
205x4
215x2x4

Clean and press:
Bar x4
95x3x4

Forward lunge:
Bar x10
95x4x10

1a. Calf raises x10
1b. Banded good AM with blue x10
4 sets

2a. Split squat with plate x10
2b. Hip raises x10
3 sets

3a. Snatch grip sit ups x10
3b. Other abs x whatever number I feel like
4 sets

The moment to fight... ;)

I'm sweating into my eyes...ew.

Early midnight lift:
Floor press:
Bar x6
75x4
85x4
95x6x4

1a. Body weight rows x10 1b. Bent over rows x10
4 sets

2a. Pull ups x5
2b. Single arm rows x12
4 sets

3a. Plate twists x10
3b. Gopher U abs x25
3 sets

A bunch of abs.

Track:
Cross-fields x5
Full hurdle mobility dynamic and static.
2 lap cool down

Abs! (Getting sick of these... Haha)

Running and biking

Yesterday I ran 2 miles and did a bunch of GS and abs at the track.
Weight room:
Over head lunges 4x10
Single leg squat 4x12

1a. Calf raises x12
1b. Hanging leg raises x10
4 sets

2a. Kettle bell swings x10
2b. Donkey kicks x30
4 sets

More abs and GS.

Today: I went on a long bike ride. I will lift tonight after work.

So hot...

I ran two miles of ins and outs. Sprint the turns and jog the straights.
Then about an hour of general strength and abs.

Happy birthday Lauren!!

Michael Jackson!

Deeeep Squats:
Bar x6
85x6
95x6
125x6
135x6
155x2x6

1a. Step ups x10
1b. Lunges x12
3 sets

2a. RDL's x15
2b. Good mornings x10
3 sets

Calf raises up the steps starting with 10 and going up each step. 11, 12, 13 etc.

Then a bunch of abs. Rushing through this today so I can get to Michael Jackson on time. Yay Man in the Mirror!

I am going to go for a 20 minute run after the show.

I keep forgetting

Sunday:
1a. Single leg squat with bar x6
1b. Lunges with bar x12
4 sets

2a. Heaving snatch balance 75x5
2b. Lunge jump hold things off of a bench... X10
4 sets

3a. Side benders x10
3b. Over head lunges x10 3 sets

4a. Plate twists x20
4b. General strength something x20
3 sets

Abs!

Monday:
2 hour bike ride with my lover Lauren.

Today:
Push press:
Bar x4
75x4
85x4x4

Floor press:
Bar x6
75x6
85x4x6

Jump pulls 4x6

Then to the track to do some running.

Ciao.

Love you beach

Squat:
Bar x10
95x10
105x10
115x10
125x10
135x2x10

RDL's 4x10

1a. SL squat x5
1b. Calf raises x10
4 sets

2a. Hanging leg raises x10
2b. Lunges x10
4 sets

3a. Banded face pulls x12 3b. Explosive step ups x12
3 sets

Abs again. Beach time!? It's a hot one today.

Benching again

Bike again. My feet are hurting so I don't feel like starting to run quite yet.

Weight room:
Bench:
Bar x10
65x10
75x10
85x10
95x2x10

1a. Lat pull down x10
2a. Db floor press x15
4 sets

1b. Donkey kicks x30
2b. Banded lunges x10
4 sets

Abs of course. Beach season!

Summer workouts!

Track is over for the summer! I ran well at my meet. Got second and really enjoyed the night after. Back to business.

Bike for about an hour. Real bike. To the school and around for a while.

Weight room:
Front squat: bar x5
95x5
105x5
135x5x5

1a. Single leg RDL x6
1b. KB swings x10
4 sets

2a. Dips x10
2b. Lunges with plate x10
2c. Side benders x10
3 sets

3a. Push ups x10
3b. Russian twists x25
4 sets

4a. Sit ups with plate x10
4b. Hip raises x10
4 sets

Abs. The end.

MEEEEEEEEEEEET

Yesterday was a pre-meet.

Full Comp warm up

Special hurdle mobility

A bunch of runs to hurdle 1

Already had the shake up today.

I was supposed to run at 430, but it is getting pushed back.

Love those delays. ;)

62616059...

PLLLLLLLLLLLLLLLEEEEEEEEEEAAAAAAAAASssssssssssseeeeeeeeeeeee

Some hurdles and stuff

Comp warm up
Special hurdle mobility x2
2x60m build up in spikes

To hurdle 1 x2
To hurdle 2 x1
To hurdle 3 x1
2x60m blocks

2 lap cool down