8/20/2013

13lb vest
4 rounds
1/4 mile dreadmill
6, push up burpees jumping pull up
8, hyperextensions

55lb dumbbell snatch 5 per side
tried to do Turkish get ups, 1 on the right side

8/19/2013

4 rounds

1/4 mile dreadmill

6, thrusters, 89lb

12, bent over rows, 89lb

3 rounds

5, good-mornings, 89lb

hanging knee raises, chain resistance

75lb dumbbells, farmers walk, once around the room

8-17-13

On vacation during most of the last couple of weeks. When in the  office, I continue to do the lunch time 3 mile walk-runs. Did a series of hikes when away from work and am encouraged by my aerobic conditioning, definitely improved since the spring when the walks started. Earlier this week did a hilly 8 mile hike with son and daughter in law. They struggled, I was fine. Happy for myself, not feeling so good for them. Today, did another 8 mile hike with some tough elevation gains and felt fine. Lunch hour is a perfect time to do a fitness regimen. Working to create a room in our factory where we can do some aerobic stuff and yoga during the severe weather season. Best condition I've been in in years. Key is to avoid injury, stay motivated and keep it going.

8/15/2013

Yoga. 

8/14/2013

5 rounds

89lb, squat cleans, 6
pull ups, 6

2 rounds

89lb suitcase carry

a light day today

8/13/2013

12lb vest

1/4 mile on the dreadmill
89lb thrusters, 4, 3, 2
Pullups, 4, 3, 3

1/4 mile on the dreadmill
89lb thrusters, 4, 3, 2
Pullups, 4, 3, 3

1/4 mile on the dreadmill
89lb thrusters, 4, 3, 2
Pullups, 4, 3, 3

1/4 mile on the dreadmill
89lb thrusters, 4, 3, 2
Pullups, 4, 3, 3
3 rounds
Cable crunches, 150x
hanging knew raises with chain resitance

2 rounds
farmers walk, 75lb, and 70lbs

8/12/2013

I borrowed a weighted vest... I think it was a 30lb-er.

1/4 mile on the dreadmill

8 inverted bosu ball air squats

3 pull ups

3 bar dips

1/4 mile on the dreadmill

4 push up burpee jumping pull up

8 inverted bosu ball air squats

3 push up burpee jumping pull up

8 inverted bosu ball air squats

1/4 mile on the dreadmill

150lb cable crunches, 20,15, 10

empty O-bar, goodmornings, 3x8

1/4 mile dreadmill

farmers walk, 75lb, and 70lb

84lb cleans3x3 

8/8/2013

Yoga.  I haven't done yoga in a long, long time and it showed but I survived.

8/9/2013

Squats.

3x8, 135, 2x8,185
standing leg curls, 3x4, 55
inverted bosu ball air squats, messed about with 22lb plate to add instability, 8 reps

2 rounds of farmers walk with 75lb dumbbells
hanging knee raises with chain resistance

8/6/2013

4 rounds

1/4 mile dreadmill

6, push up burpee jump to a pull up

2, turkish get ups each side

8, inverted bosu ball air squats

3 rounds

cable crunches, 150 lbs

8/5/2013

Just back from the single best training/conference things I've ever been to.  Great week, alas, the training has fallen by the boards.  I went out to cut up some log length firewood in the yard and found myself huffing and puffing.  Really not where I want to be.

4 rounds, weighted vest

1/4 mile run
12, 8, 6, 4 inverted bosu ball air squats with kettle bell pressed overhead
3 bardips
3 pull ups

finished with;

standing cable crunches/good mornings, 10 reps, 150 on the cable stack, and body and vest weight

Solo traveler joins a team

Since I left school, my various workout schemes have all been solo and independent. Easier that way. This year my main work has been with a group of co-workers, walk-running at lunch. I have to admit that is has been motivating and very satisfying. I have made a lot of progress as have my mates, and we all get encouragement from each other. This weekend I am with my daughter who is starting a fitness business with 3 partners. It is based on group workouts, with a trainer, using timed, varied routines. It strikes me as somewhat confining, but all the participants I have spoken with are energized by the system. Also, short, high intensity workouts like these appear to have scientific support for effectiveness and are popular for their efficiency. The fitness culture has evolved a lot since my early Nautilus days. I guess I am evolving too. No man is an island or at least no man seems to want to be alone on one any  more.