1/30

1/30/2015
7 sets 90% effort
1.5 mile bike
Rest 2 minutes
– all sets within 1 second or terminate

1.2:56
2.2:55
3.2:56
4.2:57
5.2:57
6.2:59 … Stopped here

– I’m pretty sore so this was hard especially sprinting for that long but it was good!

PE workout

-DB Incline: 12 reps 20, 10 reps 25, 8 reps 30
-Low Row: 12 reps 60, 10 reps 75, 8 reps 90
-Complex (Alternate Press to Alternate Lateral Upright Pulls): 8 reps 15, 8 reps 17.5
-Pull ups: Max reps(used resistance band the large one) 8
-DB curls: 10 reps 15lbs, 10 reps 17.5 lbs
-Shoulder Complex (Front Raise, Lateral Raise, and Bent Over Rows): 7 reps 7.5lbs, 7 reps 10 lbs
-Total Leg Circuit( Squats, in- place lunges, walking lunges): 2 sets of 10
-Hyperextensions: 2 reps of 10
-Lateral Sit-ups: 2 sets of 12

– okay so I didn’t do my max on this because you weren’t the one telling me to do it and although he’s certified I don’t really know him that well and I don’t necessarily trust him like you and he gave this to all of us and not just me and doesn’t know all my weird body issues… For the hyperextensions and low row I took it really easy because of my lower back pain but as a side note I looovveeeee the lateral sit-ups ! They burn so good : )

1/29

Our soccer teacher emailed us last night and said it was going to be too cold so we would work out in the weight room so I did the 40 min row today and on the 1st I will do yesterday’s… Should I post what he asked us to do?

40 min row -6583m

1/28

Didn’t get to do this workout I have a big project due tomorrow and I just finished so I will do it tomorrow morning before class… Should I switch today and the first for rest days? Is that okay?

1/27

Guess who’s back, back again lol jk buttttt…

-40 min bike (60%)

Did 17.5 miles but I wanted to get to the .5 so it was really 41:06 for time.

Felt great! It was a long week without it and I’ve been pretty stressed so couldn’t be any happier : )

8/6

6th
http://www.functionalmovement.com/exercises/single_leg_lowering_1
+
Foam rolling
+
A1. Front Squat @30×1; 6-8×4; Rest 30 seconds
-50,70 then goblet squats 50,55 sets of 10
A2. DB Bench Press @30×1; 4-6×4; Rest 60 seconds
-20,25,30,35
B1. Goblet Step up; 12-15×3; Rest 30 seconds
-25,30,30
B2. DB Push Press @30×1; 10-12×3; Rest 60 seconds – both arms at once
-this hurt so I did 3 sets of 4 wall walks
C. Sit ups; 100 reps NOT for time, just get them done
-šŸ‘šŸ‘
D. Rope tricep extensions @11×5; 6-8×4; Rest 60 seconds
-60,70,80,80
+
15 minutes easy zone 1 cardio

-I played 2 soccer games yesterday (indoor) they had me play in the field not in goal because this other girl could only play goalie and my ankle is not happy today I only played a total of about 35 minutes because I didn’t want to aggravate my ankle but I guess I have to cut back on time … By the way I was going to workout after soccer games yesterday but my ankle hurt too much so I did the workout this morning… It’s so frustrating but oh well. C’est la vie

Michael Bann
OPT Strength and Conditioning Coach
OPT | International Center for Fitness
16573 N 92 St #135, Scottsdale, AZ 85260
Office: 480-699-3045

9/26

26th
4 sets
60 seconds jog
60 seconds air squats
60 seconds burpees
60 seconds walking lunges
4 minutes rest
– all done at about 90% effort, never blow it out, but never go too easy

-this completely sucked … I woke up very sick this morning and whenever I get sick I just put a lot of clothes on take some medicine and try to sweat it out so I guess this was perfect for that but my endurance level for running and burpees is awful right now so it was hard… By the time I got to the lunges in every set I felt like I was just going to pass out and I wasn’t even going that hard I think it’s just that my body is sore all over plus being sick plus and it’s Friday so my energy levels are low. But my ankle did great with the jogging even though I ran on a soccer field and it was a bit uneven! So I mean that’s good šŸ™‚

9/24

24th
http://www.functionalmovement.com/exercises/single_leg_lowering_1
+
Foam rolling
+
A1. Deadlift @50×1; 10-12×3; Rest 60 seconds
-135,155,165
A2. Wide Grip Pull up; 6-8×3; Rest 60 seconds
-did 6 with the resistance band
B1. WTD Glute Bridge @11×5; 12-15×3; Rest 30 seconds
-45 lb plate
B2. DB 3 point row @20×1; 10-12×3; Rest 30 seconds
-20,25,26
C1. Side Plank; Max time per side x3; Rest 30 seconds
-right side-1:03, left side-1:01
C2. DB Hammer Curls @3030; 8-10×3; Rest 30 seconds
-15,20,25
+
15 minutes easy zone 1
-walked

Went to get a massage today because my muscles were so tight and the guy I usually see said I needed to come back soon because he couldn’t get all the knots out and couldn’t loosen up my muscles enough in the time we had… It was a very intense and painful hour lol but I feel a little better and I’m going to see him again next week.

9/22

22nd
http://www.functionalmovement.com/exercises/single_leg_lowering_1
+
Foam rolling
+
A1. Front Squat @30×1; 8-10×4; Rest 60 seconds
-50,70,80,90
A2. DB Bench Press @30×1; 10-12×4; Rest 60 seconds
-20,25,30,30
B1. Goblet Step up; 8-10×3; Rest 60 seconds
-25,30,35
B2. 1-arm DB Push Press @30×1; 8-10/arm x3; Rest 60 seconds after both arms
-20,25,30
C. Deadbugs; 100 reps NOT for time, just get them done
-so painful
D. Rope tricep extensions @11×3; 10 x 3 sets; Rest 60 seconds
-60,70,80
+
15 minutes easy zone 1 cardio
-walked around a track

-I’m not sure what it is but my quads, glutes, back, shoulders, and chest are so unbelievably tight. Today I foam rolled for close to an hour and it was so painful and I feel like it’s still just as bad… I think the shoulders, chest and back might be from paddle boarding but my quads and glutes I don’t know.

9/13 & 9/15

9/13
10k row- 58:39

15th
http://www.functionalmovement.com/exercises/single_leg_lowering_1
+
Foam rolling
+
A1. Front Squat @30×1; 6-8×4; Rest 60 seconds
-50,70,80,90
A2. DB Bench Press @30×1; 6-8×4; Rest 60 seconds
-20,25,30,35
B1. DB Step up; 8-10×3; Rest 60 seconds
-30,35,40
B2. DB Push Press @30×1; 8-10×3; Rest 60 seconds
-30,35,40
C1. Deadbugs; 10 per side x3; Rest 30 seconds – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/
C2. Rope tricep extensions @11×3; 10 x 3 sets; Rest 30 seconds
+
15 minutes easy zone 1 cardio
-walked a mile on the treadmill

I didn’t do the Friday workout I was just so overdone I think and really needed to rest. Today I felt much better but am so sore from the 10k row and paddleboarding! Even with the soreness though my muscles feel like they’re starting to come back to life lol There’s a lot going on this week so I really liked how this workout didn’t take me long and in glad I have tomorrow off because there’s no way I could fit it into my schedule anyway. Oh and I workout at 2 different gyms my apartment complex has a nice one but doesn’t have a rower so I go to the other one when I have to row and since there was no rowing today I went to my apartment gym but didn’t realize they didn’t have wires so instead I did dips to target my triceps and from now on I will go to the other gym for all that!
Tomorrow I will send you all the videos, pictures, and food log!