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