Back to the weights

Warm-up: Three rounds of Push/Pull/Sit/Squat x10, run .4 miles

Workout:
Deadlifts: Reps of 5-5-3-3-1-1-1-1. I failed on 285, which is lower then my PR, but it had been awhile. Have to get the groove back.

Cash-out
50 double unders.


Total workout time from warmup to work out was 1:11 and 654 Cals.
Avg HR: 119
Max HR: 164
Most of the time was in Fatburn mode (45:30)
I <3 my new heart monitor


jp

New Jump Rope

I bought a new rope from Rouge Fitness.  It is one of the cable speed ropes so I added it today for the workout.

Outside it was low 30's, but no wind so it was pretty nice with all the exercise.

Five rounds of

50 Double Unders
30 Kettlebell Swings (35#)
20 Walking Lunges
10 Push-ups

Time35:49
Cal: 514
Avg HR: 154
High HR: 168

The double unders are a killer as always.  Didn't get a great streak this time.  Best was 6 or so.  Lots of 1/2/3's per set.  Need more practice.

jp

Heart Rate

Hey,

I purchased a Polar FT7 heart rate monitor to see how it would work out with my workouts.  Pretty nifty little gadget.

Workout was rounds of 50,40,30,20,10 of

Squats
Push-ups
Sit-ups

Time: 21:17

Cal Burn 249
Avg HR: 129
Max HR: 153
Even calculates the Fatburn vs. Fitness times too.

The only drawback is the strap.  It will take time to get use to wearing it.  I'll most likely post out new stats as I get time to add them in.

jp

Six out of Eight

Hotel Gym on the road... Again... For those playing along at home that is 6 out of 8 weeks that I'm traveling this 'new year. Not a happy camper.

For time:

Run 1 mile
50 wall ball (10# ball, the heaviest the hotel had, but at least they had one)
50 Knee raises
50 Squats
50 Sit-ups
50 Push-ups
Run 1 mile

Time: 32:15

The runs really slowed me down.  The first one was ~9 mins and the second was ~10 mins.  That and the push-ups, evil evil knuckle push ups do the wrists.

Abs

Today was 'suppose' to be a rest day but travel may mess things up.   I did some warm-up as normal more or less then did an ab focused workout.

five rounds of
30 sec plank
10 superman's
20 sit-ups
10 good mornings with light (15#) bar

Not a timed effort, just wanted to focus on Abs and give the squats a rest given the number I've done in the past few weeks.  Can't wait to get back on some sort of lifting.

jp

Box, Push, Squat

Every minute on the minute:

5 Box Jumps (24")

10 push-ups (on knuckles due to wrists)

15 squats

I failed on 6 and 9.  Starting on 10 I dropped to 5 push-ups and 10 squats and continued on.  Failed on 27, finished up for 30 mins total.

Totals were: 135 box jumps, 175 push-ups, 310 squats and a lot of heavy breathing.

jp 

AMRAP

The best part of being a fed is having all the holidays off... :)

In the basement...

As many rounds as possible in 20 minutes of

14 Jumping Squats
Run 14 stairs up and back down
14 Round house on the heavy bag (7 each leg)
14 sit-ups
14 Kettlebell swings (only 20# as I' still pampering the wrist)

Rounds: 9 + 10 Jumping Squats

I also ordered online a good cable jump rope which I hope to add to my home workouts as spring approaches (yes it is only February, I know), as well a a heart rate monitor.  The Polar T7 model seemed to be the best choice vs. price for features without going all $$$$.

I'll post how those both workout.

jp

100's

Workout
100 jumping jacks
100 squats
100 round house kicks on the heavy bag (50 each leg)
100 sit-ups
Time: 14:44

I was done with the JJ in 1:44, Squats in 4:50ish, but the kicks not until 11ish...    Still taking the wrist easy too.  I did wrap them up and try two sets of 10 knuckle push-ups in the warm-up and they held up.  No pain yet, but we will see.

jp

Jog

Took the day off and I had the oppertunity to run/jog outside since it was so nice.  I mapped it afterwards on Google Maps.  Total was about 2 3/4 miles.  More hills then I see on a treadmill. :)  Took me 25:52.

jp

Afternoon Workout

I didn't catch a workout this morning becuase I got in from the airport so late.   I'm tired of all this business travel.

After work I did the following:
GHD Sit-ups
Squats
Back Ext
Box Jumps
Knee Raises on that funky standing half ball thingy.
Sets of 25-20-15-10-5 (total of 75 of each)
Time: 16:24

Wrists are getting better. Doc gave me steroid shot in my tush and that has helped some what.

jp

5K on Treadmill

Spent yesterday traveling.

Did a 5K on the treadmill this morning at 27:16.  Not bad.

Also surfing around found this site:  http://formerfatdudes.com/

Very cool site on WLS from a dudes perspective.

Off to shower!

jp

Another Wrist Free Day

Another wrist free day.

Warm-up with Jumping Jacks, squats, good mornings

Work out

5 rounds for time of...

10 squats
10 sit-ups
10 box jumps (24")
10 Back Ext
Run 500m

Time: 20:40

Squat and Sits

Continuing the 'no wrist workouts'

Warm up with Jumping Jacks, Standing knee to elbows, squats, good-mornings

Four rounds for time of
50 squats
50 sit-ups

Time: 16:01

Was going to do planks afterwards, but the abs told me they had enough.

jp

Day two of the no wrist work outs...

On the road for work in the hotel.  Of note, this Hilton (Alexandria Old Town) does have a pull-up bar.  Not that I can use it, but good for future reference.  

Enough Caveats yet? 

Warm-up was two rounds of 20 jumping jacks, 10 squats, 10 sit ups, 30 sec planks. Never thought I would miss push-ups.

Work out on the treadmill

Started at 3.0 and increased each minute by .5 until I reached a speed of 7.5. (10 mins worth) Then did 1 min at 3.5 and 1 min at 7.5 (4 sets) then 3.5/9.0 (2 sets) (12 mins) then 2 min cool down.

Finished up with 50 sit-ups, 30 with 8# medicine ball.

No wrists

So I have dicked up my wrist.  Bad.  The death by front squats really torched them.  My fault for bad form vs. reps.  My best guess is that it is Intersection Syndrome.  The tendons are super inflamed and are very painful.  That keeps me from the weights for at lest three weeks.  Dicks up my Burpee Challenge...  Again!  Craptastic news.

But, work must continued to be performed. so...

3 rounds

45 seconds per station

GHD Sit-ups (reach back touch floor, touch foot bad)

Back Ext

Squats

Knees to Chest on the ball back thingy

Total reps 280

Then

Three rounds

Jog 500m

Sprint (and I use that term lightly) 150m

Time: 9:55

Wrist are still swollen and killing me.  Spending alternating time icing and with braces on.  If not feeling a bit better by Monday, I'll go see my PCP.

jp

Dumbbell Snatch, Box Jump, Lunge

Today's warm up was different:

Three Rounds:

20 Double Unders

10 Burpees

10 Pull-ups

10 Sit-ups

That took care of my 8 required Burpees!

Work Out was Three Rounds

10 one arm dumbbell snatch for each arm (25# Rnd 1; 30# Rnds 2 & 3)

20 Box Jumps

40 Walking Lunges

60 Sec Rest

Time: 24:15

Snatch was tricky, but I got more comfortable with it after the second round.

jp

Death by Front Squats

Death by Front Squats

Three rounds of front squats, decreasing weights, but max reps for each round.
I did the following:
11 reps at 135#
23 reps at 95#
39 reps at 65#

Then I did seven burpees for day seven.
My thighs are all tore up. Killed me walking down the stairs.

jp

Friday Deads and Saturday mixed bag

Friday we did
Three rounds of 
10 x Heavy Deadlifts (I did 235#)
20 x Push-ups
50 x Double Unders

Time: 21:20

The Deadlifts had to be broken into sets of three or four because they were pretty darn heavy.
Push-ups were OK, but the last two rounds were broken into sets of 10. Still spent from yesterday's push-ups.

Double Unders are well... Double Unders. They were the longest segment of the workout as they are hard to execute. At my best I got 17 in a row, but that was the oddity, with my average being closer to two. Lots of single goes or misses. Must practice more...



4 burpees


Saturday 


Five rounds for time of
10 Pull-ups
10 Dips
30 Squats
50 Sit-ups
Time: 23:15


Dips were the slow down.  Well that and all the sit-ups, but that was just time, not fatigue. 


Then we went and started tearing down the new location for the box.

Before tear down

After most dry wall was down

Chris Overhead Squatting Jen

Finally, before the end of the day, five burpees for day five.


jp

Two a Days

I got to double up on workouts today.  Not sure that was a good thing. :p  It does have some benefit working with the military.

Afternoon workout:

Tabata drills (20 sec on: 10 sec rest for eight sets)

Squats; Push Press; Lunges; Kettlebell; Jumping Jacks; Push-ups

Very tiring, especially after all the earlier push-ups from the AM.

Then did a few sets of overhead squats with just the bar (5 rounds of 5) just to practice some technique.

Tired and sore...  Must get some sleep. :)

jp

On the minute, every minute...

Yesterday was bad weather and attitude.  I did do my two burpees however.

Today's Activity

Warm-up:

three rounds of

10 chest to bar pull-ups

10 Front Squats (45# Bar, 105#, 105#)

10 Burpees

-- We had a substitute coach and she really changed things up for the warm-up. --

Work-out

On the minute, every minute do the following...

5 pull-ups, 10 push-ups, 15 squats

When you cannot complete the set drop to...

4 pull-ups, 8 push-ups, 12 squats

Again if you cannot complete the set, drop to...

3 pull-ups, 6 push-ups, 9 squats.

Total workout time is 20 minutes

I did five full sets, failed on sixth.  Did the second tier until the 12 minute mark and then finished from there on the third tier.  I was hacking most of the workout and was sucking wind pretty badly. Stupid Cold!  Push-ups were the killer as was the ability to breath and recover timely. 

But, since Burpees were in the warm-up, I didn't have to do any extra!  Three for day three. Check!

jp

Bunch of things

20 walking lunges with 60# weights

run 1 lap (.4 miles or 650m)

30 Sit-ups

run 1 lap

20 dumbbell cling with 30# dumbbells

run 1 lap

30 box jumps (24")

run 1 lap

20 Pull-ups

run 1 lap

Time: 31:26

Then did the full thing a second time, except for the runs and not for time.

It was a killer, especially since I'm still fighting this sinus infections and I hate running.  Good times! 

Also today started the 100 Burpee challenge again from the beginning.  so 1 Burpee for Day 1!

:-)

jp