Back from vacation, post sauna and workout i weighed 201.8. This is after taking a 2 weeks of from fasting, but continuing to work out. Hopefully I will be back under 200 after a concentrated week of diet and exercise.
KB warm up, added in the new stuff I learned from Brad. So called “pillar prep”
10 reps back squat @ 135
5,4,3,2,1,1,2,3,4,5 @ 225 minimize rest
10 @ 135
2000m row, this was ugly only the first 1500 was worth anything
.75 mile walk at 13% incline on treadmill (was able to get my heart rate up to 180)
ab wheelies and crunchies
18.09 Miles 2 hours 49 minutes 20 seconds
Got some serious steps in this weekend. It was a pretty solid long-slow distance day, with a substantial amount of rain, but better now that Memphis temps are out of the mid 80’s. I should only have one more serious high mileage run before the marathon (12/1) which is a lot to look forward to.
6 Rounds: 30 seconds on 30 seconds rest (besides the sledgehammer). 36 minutes.
Sledgehammer Tire (1 min)
Ab Exercise (Flutter kicks, leg raises, toe touches, etc.)
Goblet Squats @ 35lb KB
Balls Slams @ 20lbs
Mountain Climbers (Solomons or Regular)
4 Minute Finisher: 1 min each exercise
Burpee Ball Slams
KB Clean/Press @ 35lb
Roll Ups (Roll back towards your head until your toes touch the ground then roll back up to standing position)
Heavy Tire Flips
5.33 Miles 46 minutes 33 seconds
Finally got some cool weather, amazing.
12 min of work; 30 seconds on 30 seconds off of each. 3 rounds for a total of 12 minutes.
30 seconds Sled Push @ 135lbs
30 seconds of Plank
30 seconds of KB Swings @ 53lbs
30 seconds of Bear Crawls
250 yards: walking lunges to KB press. 5 KB presses after 5 walking lunges each leg.
The initial goal/workout is to do 400 yards in 30 minutes or less but the gym closed early and I didn’t finish. This is a smoker though, even with lighter KBs.
Just went in for a quick sesh after work to make me feel better about myself.
5 min row
40 arm circles
10 arm raises
10 x DB curls @ 32.5
10 x DB OH Press @ 32.5
8 x SA DB Rows @ 50/55/55
10 x Oblique/back raises @ 45
20 x hip adduction 235
20 x hip abduction 160
Worked out w/my pa @ Brad’s place
Movement prep warm up, always some cool and new stuff I can bring to my workouts
10 ring flys, 10 renegade rows, 5 pistol squats ea side, 20 seconds ea side half kneeling battle ropes
5 rounds 5 KB squats, 5 OH presses, 10 swings