Inside running

Treadmill workout today.

3 minute jog

3x1 minute on/1 minute off

11x30s on/30s off

3 minute cool down jog

The 1 minute were at 9.5 mph

30 s went up to 12 mph

(However, I think this treadmill is the fast one. It may have been a little more)

Medball GS:

Prisoner squats x20

Explosive pushups w/ 1 hand on med ball x20

Good Mornings x20

Russian twists x50

Toe touches x30

Sit ups x30

Donkey kicks x20

SL DK x20

SL fire hydrants x20

1a. Stability ball glute plank x30s

1b. SB sit ups x25

3 sets

2a. GH banded sit ups x25

2b. Pull ups x5

3 sets

Beach time. :)

It's Christmas right!?

Bench Test:

bar x3

85x3

95x3

105x2

115x2

125x1

135x1

145x1

150x1

155x miss

Squat Test:

(This was super low. I had to TOUCH a med ball with my ass.)

bar x3

135x3

155x3

175x2

185x2

205x1

215x1

225x1

235x1

245x1

255x miss

I'm pretty happy with this. Yayyy me.

I am getting strong. Which means I am getting fast. :)

Midnight yet again

It wasn't any cooler than it was earlier. I should have just ran during the day. At least the rain maybe would have kept me cool, but noooo it was a jillion degrees and humid as shit..

Anyway..

10 minute run

7x200m sprint--jog back recovery

A few hundred abs

2 lap cool down.

And that's the show.

Testing bench tomorrrrow.

I am terrible with this

I keep forgetting.

Midnight run:

20 minute run

Bleachers:

A. Run the steps x10

B. 300 abs

C. Hop the steps x5

D. 300 abs

3 sets

10 minute cool down

Weight room:

TEST WEEEEEEK!

Hang cleans was day 1.

I hit 145. I rock.

However,

this was pretty easy.

I SHOULD have been able to go up, but I can't drop under that bar. I think I'm subconsciously afraid of falling.

I'm thinking another midnight run. This is fun. It is at least only like 90 at midnight and not 105 outside.

I am

Last day in the cycle

Warm up

Hang cleans:

barx3

95x5x3

105x5x3

1a. Squats 165x5

1b. RDL 105x5

10 sets

2a. DB bench x8

2b. SL row x8 each arm

5 sets

3x20 DB lunge

10x10 GHR

Midnight run tonight I think. It's hot as butt.

Cross fields

At the track

Warm up

Cross fields x4

No rest

A bunch of general strength and abs.

Jersey Shore night tonight? I think so. See you soon Snookie Poof (AKA Wendy).

I need to move.

Weight room:

GPP warm up

Push jerk:

bar x3

95x6x3

115x4x3

1a. Trap bar dead 185x5

2a. Weighted GHR x10

10 sets

2a. Weighted push ups x8

2b. Pull ups x8

5 sets

3a. Greek lunge 95x10 e.l.

3b. Stability ball leg curls x18

3 sets

Abs.

I am moving out of my house. Damnit.

Training with my black twin.

Warm up

14x100m sprints.

Jog back recovery.

These were at about 80% and got continuously faster.

Thank you Courtney for being my athletic double and therefore making you my perfect training partner. :)

Vacation officially ends.

Yesterday:

Weight room:

Warm up

Hang cleans:

Bar x3

95x10x3

1a. Front squat: 135x5

1b. Weighted GHR x10

10 sets

2a. Bench: 95x5

2b. Pull ups x8

10 sets

3a. Pistol squats x10 each leg

3b. Stability ball leg curls x18

3 sets

Then I went to N Myrtle to beach it up with mi familia. Then to Emerald Isle, NC to beach it up with Christian. I have been playing with people for the last 3 weeks and now it is all over. Back to the grind for real. Goodbye all my PA peeps. I miss y'all, but not that much. Except madre. Still.

:)

Beach running

Ran on the beach today.

3 minute jog

1 minute sprint

15 seconds all out sprint

6 times--no rest.

2 minute jog after to cool down.

Made myself kind of sick. Then did some gs and abs.

I am literally going to kill myself training one day.

Yesterday and today.

Yesterday:

20 minute run and about 1000 abs.

Today:

Weight room:
GPP warm up

Hang clean:

95x10x3

1a. Back squat 155x5

2a. RDL 105x5

10 sets

2a. DB bench x10

2b. Single Arm rows x20

5 sets

3a. DB lunge x20

3b. Glute Ham x10

10 sets

About to go run about a mile.

Beach bum. :)

Not having chalk still is pissing me off..

Weight room:
Jump rope warm up

Push press:

95x10x3

1a. Trap bar dead lift 185x5

1b. Glute ham x10

10 sets

2a. Chin ups x10

2b. Weighted push ups x10

5 sets

3a. Greek lunges 95x10 each leg

3b. Stability ball sit ups x15

3 sets

Drove from the weightroom to the beach.

Parked my car at the Realtor and ran to the house. It was about a mile and a half.

Rest of the day on the beach.

Love life. :)

Familia here!

Yesterday:

2 mile run at the track (around 7 minute pace)

1a. Tire flips x5

1b. Hop ups x5

4 sets

General strength:

Prisoner squats x30

Good mornings x30

Donkey kicks x30

SL donkey kicks x30

Fire Hydrants x30

SL fire hydrants x30

Dips x20

Calf raises x40

A bunch of abs.

Today I just did a bunch of abs and general strength. And walked the beach for a billion hours.

:)

Workout with Tree

Warm up

Weight room:

Clean:

Bar x5

95x10x3

1a. Front squat 115x5

1b. Glute ham x10

10 sets

2a. Bench 95x5

2b. Pull ups x5

10 sets

3a. Pistols off of a box x10

3b. Stability ball leg curls x12

3 sets

Then Santresa and I went and ran a mile. Because we are ballers like that.

Stealthhhh

Operation "Break into the stadium": Success!

I went to the track again tonight.

Track: 1 mile run

Off the track: 10 minute run

Successful break in!

Bleachers workout:

Run up every step and run back down the next set x10

Hop up every step and run back down the next set x5

Push ups on every step and run back down x1

2 minute break

Do it again!

(So...x2)

Sprints the length of the football field (120 yds) x2--Full out

Run back to the car.

Some abs and stuff.

Chocolate milk!

Side notes:

1. I am stealthy as shit. I am strong, fast, sneaky and a stellar pick-pocket. I am destined to be a cat burglar and I cannot wait for it.

2. Saying I did anything in yards makes me want to die. Pretend it is meters. I use the metric system.

3. Still on the prowl. :)

Workoutttt

Weight room:

Cleans:

Bar x3

85x2x3

95x8x3

1a. Squat: bar x5, 135x5

1b. RDL: 95x5

10 sets

2a. DB bench 35's x10

2b. DB single arm rows x20

5 sets

3a. DB lunges x10

3b. Glute hams x10

6 sets

:)

New phoneee! Droid. :P

My adopted Dad would be so proud. Midnight workout :)

Went to the track after work.

10 minute run (1 1/2 miles)

Ran to the stadium after. Tried to get in to run bleachers...no go.

GUESS WHAT I FOUND!?!?!

Dun dun daaaahhh PROWLER!!!

1a. Prowler about 30-40 yards

1b. General strength something x30

5 sets

Guess what else I found?? 250 lb tire!!

2a. Tire flips x5

2b. Jumps in and out of the tire x5

4 sets

Back to the track

800m cool down.

Run to my car. Post-workout CHOCOLATE MILK.

This goes out to you, Ham.

Yesterday workout.

Chant 2

Crossfields x4--no rest

General strength:
Prisoner squats x30

Sprinter sit ups x50

Crunches x25

Toe touches x25

Side touches x50

Good Mornings x30

Donkey kicks x40

Straight leg donkey kicks x40

Dips x30

Bicycle crunches x100

Calf raises x40

Plank x1:30

I am going to lift tonight. Because I am lazy today.

At the track with Max.

Sand warm up
15x50m sprints
5 hands on hips
5 hands in front
5 hands in the air
1x100m all out

General Strength:
Inchworms x2
Prisoner squats x30
Burpees x15
Low crawl x15
Side lunges x30
Duck walk x2
Forward lunge x30
SL calf raises x30
Good AM x15
Donkey kicks x30
Fire hydrant x30
Straight leg dk x30
Straight leg FH x30

I'm pretty sure he is mad at me. I'm a mean coach.

I lost a callous... :(

Gpp warm up
Push jerk:
Bar x5
85x3x10

1a. Trap bar dead: 185x5
1b. Glute ham x10
10 sets

2a. Weighted push ups with 25lb plate x10
2b. Chin ups x10
5 sets

3a. Greek lunges x10 each leg
3b. Stability ball leg curls x12
3 sets

Going to the beach to heal my bleeding hand.

Working out vs training

Gpp warm up
Hang clean:
Bar x3
85x2x3
95x8x3

1a. Front squat: 95x5
1b. Glute ham x10
10 sets

2a. Bench: 85x5
2b. Pull ups x10
10 sets

3a. Pistol squats x10 each leg
3b. Stability ball leg curls x12
3 sets

Thank You Gabe.