Monday, July 22, 2013

7/22/2013

Fun with weights, fugly barbell on the turf field.   Yup that is right I went outside.  The weather is great today, 18 degrees cooler and about 100 percent less humidity.  I wore the weighted vest.  Everything was on the 10 yard lines.   The emphasis was on press and pull.  Fair bit of overhead walking too and some suitcase carries.

The exercise group was on the turf field as well.  They were doing a lot of running.  At one point they were doing reversing pyramids of rest and running so the rest got shorter and the running distance longer.  Ugly thing to watch.  We exchanged some banter.

Saturday, July 20, 2013

7-20-13

I want to catch up on the past couple of weeks. Using three different activities depending on time available. Lunch walks are first priority. They work for me and set a nice example for our wellness program at work. It's been 90+ for the last two weeks so the 3 mile route where we run up 2 hills and the last half mile have been satisfying. On a few days where I couldn't make the lunch event, I did a hill interval on the mountain bike after work. About 3.5 miles with 7 solid hill climbs with short downhill recoveries in between. Lungs and thighs really feel it. Lastly, rapid body weight workouts. Only about 20 minutes for twice through the routine. Brings muscle soreness if that is a test of worth. Seems I need a couple of days off a week, but am motivated the other 5 and like the three current options. Looking to keep it going.

Friday, July 12, 2013

7/12/2013

SQUATS!

10 rounds,

back squats, 3x12, 135lbs, 3x8, 185lbs, 3x6, 205lbs, 1x4, 225lbs, 1x2, 225lbs
inverted bosu ball overhead squats, 45lb bar
standing leg curls, 8 per side, 35-40lbs


Wednesday, July 10, 2013

7/10/2013

1/2 mile on the dread-mill, 4mph

3 rounds,

inverted bosu ball air squats, 12 reps
pull-ups, 3 reps

1/2 mile on the dread-mill, 4mph

5 rounds,
push press, 89lbs, 6 reps
pull-ups, 3 reps

roll-outs and lateral roll-outs... I don't know 3x10

took it easy today, just feeling kinda tired

Tuesday, July 9, 2013

7/9/2013

jogged 1 mile on the dread-mill for a warm-up

2 rounds, 5 reps per side
Turkish get-ups, 35lb bar first set, 25lb on the second set

10 sets of 3
Cleans, 89lbs


Monday, July 8, 2013

7/8/2013

Fugly barbell in the Fieldhouse.

Just a jumble of activities and movements, kept it up for 40 minutes.  If there was a highlight -- I did a couple of Turkish get-ups on each side.  I even did the get-down part.  The barbell is a little harder to control then the dumbbell but the weight I'm doing isn't all that much.





Sunday, July 7, 2013

7-7-13

Last day of a 4 day weekend. It has been 90 degrees and drenchingly humid. Seems like I left my juice in my clothes after any outdoor effort all weekend. Retreated to the cool basement today for 2 sets to failure: heel raises, air squats, wheel extensions, planks, tricep extensions. pushups, curls. Felt great and rebuilt my sagging confidence in my conditioning. Good place to be before going back to work tomorrow.

Monday, July 1, 2013

7/1/2013

Squats

3 rounds, 135lbs, 8 reps
3 rounds 185lbs, 8 reps
2 rounds 205lbs, 6 reps
4 rounds 225lbs, 2 reps

paired with standing leg curls
5 on the left, 8 on the right, 8 on the left, 35-45lbs

finisher of 3rounds, 3 reps
dumbbell snatch, 50lbs

overhead squats, 45lbs, 2x8