January 17, 2011

Dreadmill, 4.25 miles, 30 minutes or so

2 rounds
lateral cable crunches, 150#, 15 on a side
good-mornings, 45#, 15

January 13, 2011

5 minutes on the pop-cycle, just no boredom tolerance today.

3 Rounds
Gravitron Pull ups/Dips, 40%, 12, 10, 8
Blast offs, 12, 10, 8

3 Rounds
push ups, 12, 10, 8
supine rows, 12, 10, 8
split squats, 12, 10, 8

2 rounds
Farmers Walk, 80#, 85#
4 Way neck machine, 150, 4x4
Lateral Cable crunches, 10 per side
Farmers Walk, 80#, 85#

3 rounds, internal/external rotations, 10#, 10 reps
1 set of vertical rotations, scapular plane, 20 reps, 2.5#

2 rounds
wrist/reverse wrist curls, 30#/15#, 10

While no work out to write home about it does mark some progress. I'll take that to mean I'm back in the game. Not where I left the game, but, back in none-the-less.

January 12, 2011

pop-cycle, 100 calories

3 rounds
Gravitron, 40% assistance
pull-ups, 10, 8, 6
dips, 10, 8, 6
split squats, 10, 8, 6

3 rounds
Supine rows, 10, 8, 6
push ups, 10, 8, 6
box ups, 10, 8, 6

3 rounds
Farmers Walk, 80#, 85#, 90#, 75 ft
4 way neck machine, 150#, 4x4
rnd 1: Hanging Knee raises, 20; rnd 2: Glute-ham sit ups, 10; rnd 3: lateral cable crunches, 150#, 15 per side
Hyper-extensions, 15, 15, 15
Farmers Walk, 80#, 85#, 90#, 75 ft

3 sets
internal/external rotations cable stack neutral position, 10#, 10

2 sets
wrist/reverse wrist curls, 25#/10#, 10
wrist roller, 10# up and down

January 10, 2011

1 mile Dreadmill, 4.5 mph

2 miles elliptical thingy, 75rpm (?)

1 mile stare-stupidly-master, 60 spm

Glute-ham sit-ups, 10
hyper-extensions, 15

hanging knee raises, 20
hyper-extensions, 15

Side cable crunches, 150#, 15
hyper-extensions, 15

wrist roller, 10# up/down 2x
wrist curls/reverse, 25#/10#, 10 reps 2 sets

January 7, 2011

Dreadmill 3 miles

3 Rounds
Cable Crunches, 150# 15, 15, 15
Good Mornings, 95#, 10, 10, 10

January 6, 2011

15 minutes on the pop-cycle

3rounds, 10, 8, 6
Gravitron, pull ups and dips
Blast offs

3 rounds, 10, 8, 6
Push ups
Supine rows
Split leg squats

3 Rounds
Farmers Walk, 75#, 80#, 85#
4 way neck machine, 150#
Hanging knee raises, 20, 20, 20
hyper-extensions, 10, 10, 10
Farmers Walk, 75#, 80#, 85#

3 rounds
internal/external rotations, 10#, 10, 10, 10
wrist/reverse wrist curls, 10# and 25#, 10, 10, 10