5-24-19 murph

Today’s workout was the Murphy…or something to that effect. I don’t know the whole story but it is related to memorial day. The setup goes like this:

  • 1 mile run under 9 min or substitute the following (not equivalent at all imo)
  • 200 jumping jacks
  • 100 mountain climbers
  • 100 toe taps
  • 100 lunges
  • 50 kb swings
  • Then:
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Repeat mile or substitute

I still owe 100 push-ups, 20 pull ups, and the mile or substitute

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4-25-19 strength training session

I think I need to stick to using gloves as the weights get heavier. Bruised up the palm of my left hand. Anyhow…

  • 200m row warmup
  • 10×2 squats with bar only
  • 50lb 10×2
  • 60lb 6×2
  • 70lb 4×4
  • Superset x3:
  • 30 lb incline press x8
  • 12lb fly x10
  • Plank reverse fly 10lb
  • Superset 2..4 sets:
  • Pulldowns (chinup position) 160lb x8
  • Rows 40lb x12
  • Next
  • Yellow kb upright rows 3×8 (remember to pull outwards at top)
  • Yellow kb reverse dead lift 3×12
  • Yellow kb side lunge 10/leg one set
  • One arm squat thrust 30lb 3×8…cut short because of hand issue… switched to band
  • Superset 4:
  • Bosu ball side shuffle x40
  • Red band looped around pillar, one knee up, press band out…core twist resist
  • 10 flutter kicks, 1 leg up, repeat and increment raise 2..then 3

4-24-19 thunder

This morning’s session below. I’m also having a strength training session tonight. I guess I have a bit of anxiety over how I’ll do. I also rolled out my hips, glutes, and calves this morning. I should do that again this afternoon. Hips were a bit tight. Not sure if we’re doing squats or deadlifts tonight.

  • Warmup:
  • Jog
  • High knees
  • Butt kickers
  • Break line
  • Bear crawl forward and backwards
  • Lunges
  • Sprints
  • Jog up hill
  • End warmup
  • Arm rotations, hip flexor stretch, hip thrusts…mix in push-ups or mountain climbers between.
  • Circuit 1, 15 reps a station
  • Rope slams with split lunges
  • One leg hip thrusts with med ball
  • Mountain climbers x4 with sliders, pushup
  • Tire thrusts
  • Run
  • Circuit 2:
  • Large tire flip x5
  • Box jumps
  • Trx squat jump
  • Sled push
  • Run
  • Circuit 3, timed, abs:
  • Use water bottle or kb for center..alternate leg 1 by 1 over item
  • In and outs
  • V ups
  • Final
  • To tune of Thunderstruck, burpees Everytime thunder is said. Squats in between.

4-23-19 workout

  • Warm up run with dynamic movements
  • Circuit 60 seconds:
  • Sliders knees to chest
  • Med ball situps
  • In and out abs with tire on wall
  • Ball slam
  • Hammers
  • Circuit 2, 10 reps x 4 sets a station, agility ladder, box shuffle between sets
  • Circuit 3, 25 reps, 25 abs knee to chest, 2 sets
  • 1-2-3 count flutter kicks to 70
  • 1-2-3 count push-ups to 30

12-15-19 strength training

Writing down what I remember of last session so I can figure out a lighter version to do on my own

  1. 500m row warmups
  2. Bar squat x12
  3. Heavy Weighted bar squat,x8 for 5 sets
  4. Warm-up good mornings x12
  5. Heavy good morning 3set,8 rep
  6. Shoulder shrugs
  7. Hammer curl, bicep curl 12, 5..3 sets
  8. Shoulder press, lat raises
  9. Pushups
  10. Pull-up bar hold, 10 single each leg raise, 5 both leg up
  11. 10 leg raise on bar
  12. Med ball sitting turn press…core tight emphasis
  13. Reverse fly
  14. Chinup pulldown

12-15-19 strength training

Writing down what I remember of last session so I can figure out a lighter version to do on my own

  1. 500m row warmups
  2. Bar squat x12
  3. Heavy Weighted bar squat,x8 for 5 sets
  4. Warm-up good mornings x12
  5. Heavy good morning 3set,8 rep
  6. Shoulder shrugs
  7. Hammer curl, bicep curl 12, 5..3 sets
  8. Shoulder press, lat raises
  9. Pushups
  10. Pull-up bar hold, 10 single each leg raise, 5 both leg up
  11. 10 leg raise on bar
  12. Med ball sitting turn press…core tight emphasis
  13. Reverse fly
  14. Chinup pulldown

1-28-19 workout change

I’ve made the switch to my personal training sessions to be just me instead of the wife and I. There is also much more of a strength training component now. I was already leaned that way, but after trying out a new machine to measure body fat, it became a bit more important. It actually suggested I need more lean mass…not a lot, just .2 lbs, but still good to have some sort of confirmation.

My trainer worked with me on primary barbell exercises, more specifically to calculate my 1 rep max. A lot of that also entailed finding my optimum position for weighted squats and deadlifts.

For my squats, I need a wide stance with toes mostly forward. More importantly, I need a low bar configuration. Trying a high bar with a really heavy weight actually caused me to trip forward. Despite my efforts, I could always feel myself wanting to tip over when doing lighter squats. Now I really see the effect lol. It felt waaaay better with a low bar. This reminds me that now is a good time to review The Supple Leopard. There was a ton of material there on form. Now it will be more relevant. I guess this may mean I have an anterior pelvic tilt issue… which would make sense for a lot of reasons.

For the deadlift, I also need a wide stance. My shins need to align with the first line. My grip in inside, with the inside of my thumb grip where the rough hashes of the bar begin.

The rest was shoulder presses, bench presses, single arm rows (surprised myself that I could get to 45 lbs), and lat pulldowns (145? 150? 1 rm)

What’s supposed to happen next is my trainer will create a 12 week program based on the numbers we got. Now I need to figure out if I add gymside to my membership or see if there is another option.

1-22-19 workout

Shifted to night workouts in order to drag my wife there. Hard enough to get her to a class, let alone a 5:30 am one. Might work out better though for me. Finally broke 185 this morning, and that is despite eating mission BBQ after class. Anyhoo…

  1. Warm up run with emphasis on core
  2. Planka/Russian twist with kb..partner setup. 20 twists while partner planks. Trade. 6 minutes
  3. Circuit, 10-15 min
  4. Run to combat ropes
  5. 10 rope slams
  6. 5 slam balls
  7. 30 tire toe taps
  8. High knees
  9. Done circuit
  10. Circuit 10 min
  11. 10 kb swings
  12. 20 kb squats
  13. 30 kb lunged
  14. 40 penguins
  15. 50 ice skaters
  16. Bear crawl, 5 pushups each column
  17. New circuit final 10 min
  18. 5 wall toss
  19. 10 squatted tire thrust
  20. Bosu ball 360 jumps
  21. Trx bicep curl by face
  22. 60 rope waves
  23. Stretch

1-8-19 workout

I’m still having trouble getting back to my normal sleep schedule. So much house stuff to do. Including meal prep(dropped to 125g chicken). Need to improve here..just sucks that I’d like to get more gaming time in. Anyway..

  1. Warm-up
  2. 5 min jog routine
  3. Dynamic warmups with 10 push-ups after each exercise
  4. Partner based sit-ups, 40
  5. 60 pushups
  6. 100 partner sit-ups with elbow taps
  7. Circuit x2 1 min sets, 10 push-ups after each set
  8. Sledgehammer
  9. Box jumps
  10. Kb swings
  11. Squats on bosu ball
  12. Mtn climbers with sliders
  13. Ball slams
  14. Bands with lat and front raises
  15. Tire taps
  16. End circuit
  17. 5 min of sprints
  18. 20 burpees

So a lot of pushups.

12-30-18 workout

  1. 600m row
  2. Lunges, flutter kicks, cruncges
  3. Ss1 – 4x
  4. 10 squat w 30lb slam ball
  5. 5 slams
  6. Run
  7. Weighted bird dogs
  8. Bicep curl variation (hold)
  9. Ss x3
  10. Bent over row 35lb
  11. 8 pushup
  12. Tricep 27.5 lb 4 sets (1st 22lb)
  13. Hold v with 10lb weight twice..3rd no weight
  14. Plank toe tap 20 rep x2
  15. Ss rower 100m, 30 high knees, 20 penguins
  16. Lateral raise 10lb x3
  17. Single leg forward dip with 10lb x2
  18. Alternate toe touches x20 rep 2 sets