meh.
squats: 10@45, 5@95, 5@115, 5@135, 3@155, 1@175
press: 10@45, 5@55, 5@65, 2@75
rows: 5@85, 5@95, 5@105
1.5 miles easy
timed half mile: 3:45
12 30-second sprints
Doesn’t look like a “meh” workout to me!
12 30 sec sprints sounds terrible - good work on those 
squat: 10@45, 5@95, 5@115, 5@135, 5@155, 2@175, 1@185 (yay!)
bench: 10@45, 5@65, 5@85, 5@95, 5@105, 2@110
deadlift: 10@65, 5@155, 5@175, 5@205, 1@225
rows: 5@65, 5@85
10 min stationary bike
was showing my dad how to lift – lots of fun.
do you think your dad took to it?
185lbs squat is very yay!
Yeah, though maybe not as much as I’d like.
He’s into sports, and he’s “gone to the gym” for years, but never with the ambition of getting stronger. I think it would be good for him from an injury-prevention perspective (he always gets a sore back after exercise). Also might help his basketball game.
Yes! There it is! 185 squat is awesome.
Too cute re: teaching your dad to lift 
four “short cards”
- Side Straddle Hops 30-4
- Push Ups 20-4
- Chest Press Flings 10-4
- Squats 30-4
- Cherry Pickers 10-4
- Lunges 30-4
- Push Ups 20-4
- Chest Press Flings 10-4
- Flutter Kicks 100-4
- Hello Dollies 25-4
- Half Jacks 30-4
- Star Jumpers 20-2
- 12 Count B-builders 20
- UDT Flutter Kicks 20-4
- Leg Lifts 20-2
- Hello Dollies 25-4
- Dirty Dogs 15-4
- Squats 30-4
- Push Ups 20-4
- Chest Press Flings 10-4
- Mountain Climbers 20-4
finally got through all four! Next stop, the long card.
Unfortunately it was a tornado watch and i got home just before the rain got really crazy. Probably wasn’t the safest time to be outside. Live & learn and at least I got a good workout.
What an entertainingly named workout! I do wonder what “Hello Dollies” are.
That is great that you can inspire your dad to get stronger. It would really do him a world of good.
Hello Dollies are like four-way scissors kicks lying on your back. Or so the internet tells me.
I have no idea what half those exercises are but it sounds hard. Tornado watch - where do you live, then?
upper body day.
press: 10@45, 5@55, 5@65, 2/3@75, 5 push presses@85, fail@90
lat raises: 5x10@20
incline situps: 3x10@25
skull crushers: 3x10@45
db rows: 3x10 each side @40
pullups: 5/3
5x85 is good stuff Ali.
no gym for three weeks – out of town. But there should be plenty of trail running.
Great pressing!!
Ugh. We could use some rain over here…
Have a great training break. Trail running is good stuff!
About 8 miles. Getting lost is the best cardio.
Long card:
- Side Straddle Hops 30-4
- Half Jacks 30-4
- Trunk Rotations 10-4
- Wind Mills 10-4
- Push Ups 50-2
- Chest Press Flings 15-4
- Dive Bombers 20-2
- Wind Mills 10-4
- Tricep Push Ups 25-2
- Up Back and Over 10-4
- Cherry Pickers 15-4
- Push Ups 50-2
- Bend Fore Aft 10-4
- Sit Ups 200-2
- Trunk Rotations 10-4
- Push Ups 50-2
- Leg Lifts 30-2
- Half Sit Ups 50-2
- Sun Gods 10-4
- Quad Stretch 1 min
- 8 Count B Builders 50
- V-Ups 20-2
- Lunges 20-4
- Trunk Rotations 10-4
- Flutter Kicks 300-4
- Hello Dollies 100-4
- Bend Fore Aft 10-4
- Push Ups 50-2
- Press Chest Flings 15-4
- UDT Flutter Kicks 50-2
- Crunches 50-2
- Inboard/Outboard 10-4
- Up Back and Over 10-4
- Trunk Rotations 10-4
- Neck Rotations 10-4
- Tricep Push Ups 25-2
- Dive Bombers 15-2
- Steam Engines 30-4
- Boot Slappers 20-4
- Stand HString Stretch 1 min
- Squats 30-4
- Calf Raisers 2 min
- Calf Stretch 1 min
- Star Jumpers 20-2
- 12 Count B-builders 25
Took me 40 minutes. And some of the pushups were a bit cheaty… I’ve never done that many in my life. Next time, I’ll be stricter, and I’ll also go for the recommended 3 mile run afterwards.
just out of curiousity, and if you don’t mind sharing…where are you getting these workouts?
They’d be great for at home training when I can’t get to the gym for some reason…
50 pushups all at once?? And then a second set?! damn.
holy baby jesus that’s a long list! and 50 push ups to boot. splat (that’s the sound of my jaw hitting the floor).
Holy Jesus, Alisa! I got tired just reading that list!