Thursday: 3/31/11
[Warm-Up]
-Dynamic Stretching x 10 (2 ways)
[Training]
*41 Ninja Pull-Ups
*40 Inverted Rows
*25 (Bent Knee) Inverted Rows
-All done in 15 Minutes.
1 Minute Stretch: Lat’s/Bi’s
Post Workout Nutrition:
-Air
-Crystal Light
Thoughts: …sad…
Friday: 4/1/11
Weight: 237 lbs
40 Minutes of Mowing
-Back is burning a whole lot from this and hopefully doesn’t lock up on me.
-15 Minutes of whole body stretching.
Haven’t posted in awhile but this is what I’ve been up to since 4/4/11:
Monday:
-Dynamic Stretching as Warm-Up (10 Reps per move)
-5 Rounds: Each exercise done for 5 Reps
Chin-Ups
Dive Bombers
Reverse Lunges (from a deficit)
-1 Minute Stretches: all major lower body muscle groups
-30 Second Stretches: all major upper body muscle groups
-Thoracic Extension of foam roller
Tuesday:
-Dynamic Stretching as Warm-Up (10 Reps per move)
-5 x 120 Yard Hill Runs with 2 Minutes rest between runs (running at 60-80% intensity)
-1 Minute Stretches: all major muscle groups
-back felt agitated
Wednesday:
-Foam Roll: 10 passes all major muscle groups
-Thoracic Extension
-1 Minute Stretches: all major muscle groups
-back felt agitated
Thursday:
-Dynamic Stretching as Warm-Up (20 Reps per move)
-5 Rounds for 10 Repetitions each: (wearing 20 lb weighted vest) *Time:12:18
Inverted Rows
Push-Ups
Squats
-Was nauseous for 1/2 an hour and did some light stretching. De-conditioned lol.
Friday:
-Dynamic Stretching as Warm-Up (20 Reps per move)
-Dumbbell Swings: 35 lbs with a mini band (Reps: 10,9,8,7,6,5,4,3,2,10 done with 20 second rests)
*Time: 6:35
-30 Seconds stretching anything that felt overtly tight.
Saturday:
-40 Minutes of cutting grass
-Light stretches and thoracic extension every 10 minutes while cutting grass
Sunday:
-Day of Rest
Monday: 4/11/11
Weight: 228 lbs
[Warm-Up]
20 x 4 Way Dynamic Stretching
[Training]
Ladder Drills: Chin-Ups; Step-Ups; Dips
[Round 1]: (20 lbs Vest 5,4,3,2,1)
[Round 2]: (20 lbs Vest 5,4,3,2,1)
[Round 3]: (BW 5,4,3,2,1)
Time: 24:53
1 Minute Stretches: all major muscle groups
Tuesday: 4/12/11
Weight: 232 lbs
[Warm-Up]
Dynamic Stretching: 4 Ways x 30 Repetitions
[Training]
A) 6 x 120 Yard Hill Sprints/Runs at 60 to 80% intensity with 2 Minutes Rest
Time: 12:33
B1) Reverse Hypers (BW 3x10)
B2) Decline Knee-Ups (BW 3x10)
[Cool-Down]
1 Minute Stretches: all major muscle groups
Wednesday: 4/13/11
Weight: 231 lbs
[Recovery Day]
Foam Rolling: 10 passes on all major muscle groups
30 Seconds Stretching: all major muscle groups
[Thoughts]
Everything feels really tight and I would rather lay on the couch so it was pretty half hearted but helped none the less.
Thursday: 4/14/11
Weight: 231 lbs
[Warm-Up]
Dynamic Stretching: 4 Ways x 30
[Training]
10 Rounds (Time: 19:36)
A1) Side-To-Side Inverted Rows x 5
A2) Side-To-Side Push-Ups x 5
A3) Alternating Side Lunges x 5
B) Alternating Eccentric Pistol Squats to Bench: 25 Reps (Time: 3:13)
[Cool-Down]
1 Minute Stretches: Lat’s/Pec’s/Glutes/Hams/Quads/Hip Flexors/Calves
[Thoughts]
This was a little harder than I thought it would be but I got it done. My glutes and calves feel tighter than normal. Did some extra soft tissue work on them.
Friday: 4/15/11
Weight: 230 lbs
[Warm-Up]
Dynamic Stretching: 2 Way x 30
[Training]
Kettle-bell Swings:
-35 lbs
-(13 Rounds of 10 Repetitions)
-Time: 9:30
*Started a 14th Round but a Tornado hit. Thank the Lord that my family and myself are unharmed.
[Cool-Down]
-Running around trying to get everybody to the bottom floor while everything outside was being torn apart.
Saturday:
4/15/11
*Went for a 46 Minute Power Walk with the family.
Monday:
4/18/11
Weight: 230 lbs
[Warm-Up]
-Dynamic Stretching: 4 Ways x 30 Reps
[Training]
(Session 1)
A) Reverse Lunges(from a 6 inch deficit): (one leg at a time)
BW x 5
25 lbs x 5
50 lbs x 5
75 lbs x 5
B) Neutral Grip Pull-Ups:
BW x 5
25 lbs x 5
C) Dips:
BW x 5
45 lbs x 5
70 lbs x 5
[Cool-Down]
1 Minute Stretches: Quads/Hams/Lat’s/Pec’s/Calves
(Session 2)
*Just felt like doing some more volume so I did.
-Performed ascending sets starting with one repetition and adding one rep every round until I got to 10 repetitions per exercise.
-All exercises were performed with body weight only.
A) Inverted Rows
B) Push-Ups
C) Squats
(Time: 6:14)
[Thoughts]
I didn’t think I would feel so worn out from my first training session but I managed it any way. I have major epoch and can’t stop sweating. Today was the first day I wasn’t sore from last Thursdays workout. My back is slowly getting better. Once I get my conditioning up some more and can take some more resistance I will focus more on fat loss while bringing up my weaknesses.
Luke 23:42-43 Then he said, “Jesus, remember me when you come into your kingdom.” Jesus answered him, “I tell you the truth, today you will be with me in paradise.”
Tuesday: 4/19/11
Weight: 233 lbs
[Morning Session]
30 Seconds Stretches: all major muscle groups
2 Circuits of:
A1) Side Planks (15 seconds)
A2) Front Plank (15 seconds)
A3) Back Extensions (10 repetitions)
A4) Hanging Knee-Ups (10 repetitions)
[After-noon Session]
Kettle-Bell Swings:
35 lbs x 100 Repetitions (Time:2:44)
[Thoughts]
I’m slowly…very slowly building my base back up and it’s fairly discouraging. Gotta keep going.
Monday: 425/11
Machine Rows:
150 (5x10)
Pull-Downs:
100 x 10
135 x 10
120 (3x10)
Face-Pulls:
#8 (5x10)
Dumbbell Shrugs: (3 second hold at top)
2-50’s (5x10)
Hammer Curls: (cross-body)
25 x 10
35 x (4x10)
Reverse Curls:
35 x 10
55 (4x10)
1 Minute Stretches: Back/Bi’s
Tuesday: 4/26/11
Machine Chest: (close-grip)
150 (5x10)
Incline Dumbbell Flyes:
40’s (5x10)
Lateral Raises: (partial swings)
40’s (5x10)
Dumbbell Bench: (with rotation)
40’s (5x10)
Push-Downs:
#10 x 10
#12 (4x10)
Dumbbell Extensions: (with rotation)
25’s (2x10)
20’s (3x10)
1 Minute Stretches: Pec’s/Tri’s
Wednesday: 4/27/11
Seated Leg Curl:
200 (5x10)
Leg Press:
300 x 10
350 x 10
Stack (3x10)
Back Extensions:
BW (5x10)
Uni-Lateral Leg Press:
150 (5x10)
Calf Press:
150 (5x10)
Hanging Knee-Ups:
BW (5x10)
1 Minute Stretches: all major lower body muscle groups
Airdyne Intervals:
5 minutes warm-up
3x40 second intervals & 1x30 second interval all done in 10 minutes