9/27

Day 1Started with a 3 mile bike ride 

A. DB Seated Press from floor; 6-8×4; Rest 90 seconds – https://www.youtube.com/watch?v=P4OBDGkLuX4

-20,30,35,35

B. Clapping push ups; AMRAP 60 seconds per side x4; Rest 60 seconds between sides

-19,17,20,16… These sucked really had to push myself. Want to get better at body weight stuff. 

C. Cable lat pull down from half kneeling; 4-6×4; Rest 90 seconds – https://www.youtube.com/watch?v=h19msnEfNCY

-80,90,90,90 loved these! It was so different from standing 

D. Deadbug pallof press; 4×10; Rest 60 seconds between sides – https://www.youtube.com/watch?v=5SbsQB4HVb4

-✔️

Day 2

A1. DB Floor Press with bridge @40×1; 6-8×4; Rest 60 seconds

-15,20,25,30

A2. DB 3 point row; 6-8×4; Rest 90 seconds

-20,25,30,35

B. Tall kneeling Lat Pull down; 4-6/arm x4; Rest 90 seconds

-80,90,90,100

C. Wall Deadbug; 5×10; Rest 75 seconds – https://www.youtube.com/watch?v=2nwZiucPe1w

-✔️

D. Prone sphinx; 3×10; Rest as needed – http://tonygentilcore.com/2015/04/exercises-you-should-be-doing-prone-sphinx/ – 10 per side, 3 sets, reach out to the front

-✔️  this was different but liked it
Was pretty sore today. Started with 4 mile bike ride and ended with half mile incline walk

Day 3

A. DB Bench Press with bridge @40×1; 6-8×4; Rest 90 seconds – https://www.youtube.com/watch?v=VQN6HcBNauc

-20,25,30,30

B. Shoulder taps; 5×10; Rest 60 seconds – try to opposite foot off ground as hand comes up – shoot me a video of this

-will send video soon 

C1. Feet elevated Push ups; AMRAP 60 seconds x4; Rest 60 seconds

-26,24,20,22… These new push ups are kicking my ass but I love it. 

C2. Lat Pull down; 3-5 x4; Rest 90 seconds

-90,90,100,100

D. Deadbug pallof press; 5×10; Rest 60 seconds between sides

-✔️
So sore today started with 3 mile bike ride and ended with a mile walk and 2 minutes of very light jogging (5.0) to see if my knee could handle it. Did great was like normal. 
Also all three days I added some stuff Moses told me to do like putting resistance band around legs and walking side to side with toes pointed in and laying on a bench and pushing legs out. I’m not sure what it’s called lol

9/13 training 

Training Day 1

A. DB Seated Press from floor; 6-8×4; Rest 90 seconds

-15,20,25,25

B. Push up; 60 second AMRAP x4; Rest 90 seconds

-10,10,15,12… Totally did these wrong for some reason I didn’t see the 60 second AMRAP until right now as I’m filling this in whoopsie I just did AMRAP without stopping

C. Lat Pull down; 6-8×4; Rest 90 seconds

-80,90,100,100

D. Deadbug pallof press; 4×10; Rest 60 seconds between sides – https://www.youtube.com/watch?v=5SbsQB4HVb4

-was feeling these the next day loved them. 
Added a 20 min east bike ride because my feet hurt and I wanted to take some pressure off… Ended up being 4.45 miles 

Day 2

A1. DB Bench Press @40×1; 6-8×4; Rest 60 seconds

-20,25,30,30

A2. DB 3 point row; 6-8×4; Rest 90 seconds

-20,25,30,35

B. Lat Pull down; 6-8×4; Rest 90 seconds

-80,90,90,90… These were tough today 

C. Wall Deadbug; 5×10; Rest 75 seconds – https://www.youtube.com/watch?v=2nwZiucPe1w

-loved theseeee

D. Shoulder Taps; 4×10; Rest 60 seconds – https://www.youtube.com/watch?v=QOCn3_iOAro

-must admit when I saw the video I was like those look super easy but I didn’t think about the balance and core work necessary to not shift… I loved these too 😊
Also walked 5 minutes on incline to warm up a little and stretched and foam rolled after. 

Day 3

A. DB Seated Arnold Press from bench w/ no back support; 6-8×4; Rest 90 seconds

-15,20,25,25

B. Shoulder taps; 5×10; Rest 60 seconds

✔️

C1. Push ups; AMRAP 60 seconds x4; Rest 60 seconds

-I did them right this time lol 

-41,45,42,41

C2. Lat Pull down; 4-6×4; Rest 90 seconds

-80,80,90,90

D. Deadbug pallof press; 4×10; Rest 60 seconds between sides

✔️

5/3

Day 3 – optional, if you’re busy, skip this
A. Elevator Goblet Squat @42×1; 3-5×4; Rest 2 minutes
-25,30,35,35. The elevator took goblet squats to a whole new level lol it was hard I loved it.
B. Mixed Grip Pull up @50×1; 3-5×4; Rest 90 seconds
-gravitron again. I weighed in at 180.8 and did 90, 80(4 reps), 90, 90. My arms are still sore but I like this grip much more it worked different muscles. I tried pushing myself harder with the 80 but couldn’t get the 5 reps. Wish there was an 85.
C. Snatch Grip RDL; 3-5×4; Rest 2 minutes
-45,55,65,65
D. Reverse lunge w/ DB; 6-8/leg x4; Rest as needed
– lunges for some reason bother my ankle so instead I got on Jacob’s ladder and did 40 second “sprint” 20 second easy x5 since that works my legs and glutes too.

I felt a little weak today … I got out of bed this morning and when I stood up and started walking I was really dizzy I had to stop for a second but then it got better. Working out was okay but I felt like something was holding me back and I was out of breath quickly.

5/1

Day 2
A. DB seated press; 3-5×4; Rest 2 minutes
-15,20,25,30
15 felt super light and I was pushing to get 5 reps at 30.
B. Pronated wide grip Pull ups @20×1; 3-5×4; Rest 2-3 minutes
-I weighed in this morning at 182.6 and used gravitron at 90lbs. I’m not a fan of wide grip lol
C. 1-leg DB floor press with bridge; 10-12/side x4; Rest 90 seconds – if this bugs the ankle let me know
-15, 20, 25, 25. I LOVED these! Definitely going to be feeling these tomorrow
D. DB Powell raise @3030; 6-8/arm x4; Rest as needed – slow tempo here
-10,10,10,12.5.

I slept 10 hours last night (well I woke up a couple times but all in all good) but my energy levels felt pretty low all day today… I just wanted to go back to sleep lol

4/30

Day 1
A1. DB Bench Press @40×1; 5-7×3; Rest 90 seconds
-20,25,30
A2. DB Chainsaw row; 6-8/arm x3; Rest 90 seconds
-20,25,30
B. DB Incline reverse fly @1113; 6-8×4; Rest 90 seconds
-7.5,10,10
C. Half kneeling cable external rotation @3030; 8-10/arm x5; Rest as needed
-12.5 for all 5 sets

I think I had the biggest smile in the world walking out of the gym lol it is wonderful to be working out again, although I feel like I’m starting all over. I have become somewhat nocturnal so I’m trying to fix that…I fell asleep around 5 in the morning and got woken up at 9 which was rough but hopefully I can stay awake and not take a nap and then go to sleep at a normal time tonight.

2/11

2/11
Side Plank Clamshell; 8-10×5; Rest as needed – https://www.youtube.com/watch?v=2rHaVGhEChg
10 x 5
+
A. Snatch Grip DL; 3-5×5; Rest 2 minutes – video for me please
-65,85,105,115

Haven’t gone to sleep and back still hurts so this wasn’t good but at least I could do it today which is a positive.
B. Behind the neck push press @50×1; 3-5×5; Rest 2-3 minutes
-40,50,60,70,70
Liked the behind the neck switch up it was more challenging
+
40 sets
30 second bike 90%
30 second rest
– all sets same pace

I went to the gym in my apartment complex since I haven’t slept and there’s no bike there so I couldn’t do it… I will try to find time to fit in later today. I have class at 11:40 right next to one of the main gyms on campus so I might sleep an hour and then make my way over there but my eyes are burning and I need at least a power nap.

2/9

2/9
A. Goblet squat; 6-8×4; Rest 90 seconds
-45,55,65,75
B. DB chainsaw row; 4-6/arm x4; Rest 60 seconds between arms
-25,35,40,45
+
5 mile bike for time
-10:53

-Back and leg are still hurting. I definitely think it’s my sciatic nerve I looked up some stretches and when I do them it helps the pain for a little but whenever I’m sitting or bend over to pick something up it drives me crazy.

-Also since class was cancelled Thursday because of the shooting my teachers decided to pile up all the work and I didn’t have time to do the 40 min bike ride today. And you said to video the deadlifts for tomorrow’s workout… Do you want me to video all sets or just last one like usual?

2/4

2/4/2015
Side Plank Clamshell; 8-10×5; Rest as needed – https://www.youtube.com/watch?v=2rHaVGhEChg
-did 10 for each set
+
A. Deadlift @40×1; 3-5×5; Rest 3 minutes
-I still can’t do these it was too painful with even just the bar any time I have to bend over like that it kills me
B. CGBP @40×1; 4-6×5; Rest 2:00
-65,75,85,85,85
+
40 sets
30 second bike 90%
30 second rest
– all sets same pace

Did these on my bike outside which probably wasn’t the best idea because it was hard to keep time and look at how far I went but I did a total distance of 10 miles… There were also some hills which made it a little more challenging but I loved riding outside instead of in a gym but I think from now on I’ll do sprints indoors and leisure rides outside.

2/2 and 2/3

2/2/2015
A. Goblet step up; 10-12/side x5; Rest 60 seconds between sides
-30,40,45,45,45
B. DB 2 point row; 6-8/side x4; Rest 60 seconds between sides – https://www.youtube.com/watch?v=YEMmJvX60ew
-15,20,25,30
+
3 mile bike for time
-6:42

2/3/2015
40 minute easy bike 60%

14.61 miles

-My family came up from Miami for my moms birthday and the super bowl so I was never able to do the one I missed and Saturdays. Also I barely slept this weekend so Monday sucked thankfully it wasn’t a long workout.