12-11-18 health

I had a good reminder this morning that looks are deceiving, and everyone has different fitness challenges. We had a partner based situp workout where we had to touch elbows on the upswing. The guy I was working with was clearly in the ideal bmi range and about my height…but he struggled with those sit-ups. Enough so that I had to slow down. And here I am always beating myself up for not being good enough.


5 min run with sprints

Dynamic exercises with 10 squats and pushups in between

Partner sit-ups..x50, then another 50 with torso twist

Circuit, 2 min each, 2 sets

5 box jump, 30 tire taps

15 kb swing, ladder hope

Balance ball plank with 10 rotation each side, trx row x15

Sleds, bear crawl with sand bag, tire flip 5

Circuit, heavy, 1 min, 2 sets

Kb deadlift

Russian twist with kb

Abs, leg over on x2, pushup


12-10-18 health stuff

I’ve gone a whole week with the 5:30 workouts, with Saturday being the rest day and Sunday pt. Weight still being stubborn. My lunches have been good. I think Thursday, Friday, and Saturday evening eating out (and drinking some on Saturday too) didn’t help. I need a better approach on how I handle eating out when it is unavoidable. I hate the feeling of paying a lot for a little food… but I suppose I should look at restraunt menu items as more of an experience than money to calorie ratios.

At least I’m sore as all hell. Every bump of this metro reminds me that there are quite a few muscles in my core.

This morning’s workout:

  1. 5 min run with extra high knees and butt kickers
  2. Arm rotations
  3. Hip extension
  4. Hip thrust x20
  5. Squat to pushup, 5 pushup and 10 sec deep squat hold
  6. Single leg tip (bend knee)and squat x10 a side
  7. Single leg tip (no bend)and hamstring extension
  8. Start Circuit 2 min (20 jumping jacks before next station..plank if done early on station)
  9. Burpees with tire thrust
  10. Box single leg squat with yellow kb, x15 a side (need to stick with smaller box and blue)
  11. Kb single leg tip x15 a side
  12. Trx 15 horizontal grip to neutral grip end
  13. 15 pushup, 15 rope slam
  14. Wall ball toss x15
  15. 15 hip thrusters with sliders, 30 mountain climbers on sliders
  16. End circuit
  17. Aaaaaaabs
  18. Russian twist
  19. 6 inch hold
  20. Flutter kicks
  21. Plank
  22. Side planks
  23. Reapeat circuit from before, 1 min rounds
  24. Sprints
  25. 20 burpees
  26. Stretch

When I look back, man that is a lot of stuff…

11-4-18 back to work

I’m switching back to early morning workouts. Even with trying to stay up later, social stuff isn’t happening. I’m also annoyed that I’m having trouble getting back under 190. I will get back to where I was before Ren faire and getting sick. I don’t have anything better to do now other than continue to work, and exercise. My fitness is my focus now. I’ll look at the social stuff when I’m in the low 170s. I feel alone in this.

This morning’s circuit:

Warmup run

2nd warm-up with 10 squats between each exercise: arm rotations, leg extensions, hip thrust, squat to pushup(1 min), squat jacks

10 min circuit, start 5, increment by 5 until 25, then downwards




2nd circuit 12 min:

Sprint x5

Kb swing green 10

Trx row 10

10 combat rope slam

High knees through floor ladder, tire

Jumping jacks through ladder

Tire thrust 10

Sledgehammer 20

3rd circuit

Repeat, change tire thrust to tire tapsx30…3 burpees after each session

Final, sprints approx every 30 seconds


11-14-18 workout

Warm-up with more pushups

Mini circuit

Goblet squat x15
Box jump x15 ( had issue being able to softly land, did tuck jumps instead)..10 min


At your own pace, x16:


Tire thrusters

Upright rows

Dips (tricep started cramping)

Trx squat jumps

“Man makers”( pushups with dumbbells, then single arm plank row, then stand and bicep curl to shoulder press)


Wall squat with heavy dumbbells held overhead…class in a line. 1 person sprinting 3 times back and forth. Weight holds changed over time. Back on floor, held press. Then held with legs 6 inches off floor. Then leg lifts. Then short flutter kicks to 95. Then long flutter kicks to 65. Post workout stretch.

11-12-18 class workout

(I can’t remember everything, writing down what I do recall)

5-10 min warm-up run/dynamic movements

Wall squat with slam ball side to side x20

Bent over rows, yellow kb until partner finished wall squat..10 min total

Tire flip around gym with partner, high knees or March in place while waiting, 10 min

Circuit, 2 min stations:

Trx rows, neutral and vertical grip alternate

Wall toss with 20lb slam ball

Multi-person situp with large PVC pipe filled with water

Repeat circuit twice

Suicide runs, mountain climbers during downtime

11-4-18 workout

12 kb swing purple

10 squat purple

3 sets

Bird dogs 5 sec hold each side,x 5

Sit-ups x10

Bent over rows 27.5 x10

3 set

Face pulls 60lb

Rows 100lb

3 set

Pulldowns 100lb

Bucep curl 60lb

Med ball marching twists x10 a side

Jumping jacks x30

Kb deadlift slow extension 4 second x6, purple

2 set

Shoulder press 20lbx10

Trx vertical and horizontal grip x6

3 sey

Mountain climbers x50

Plank jacks x30

3 set

Kb lift to chin front (name?) Yellow

2 set