9/11

11th
A1. Goblet Squat @20×1; 10-12×4; Rest 30 seconds – ass to grass, video last set
-35,40,45,50
A2. DB Incline Bench Press @20×1; 8-10×4; Rest 30 seconds
-15,20,25,30
A3. WTD Glute Bridge @11×5; 8-10×4
-45lb plate
A4. Push ups; Max reps in 60 seconds x4; Rest 3-4 minutes – if you worm a lot, go from a bench or the smith machine šŸ™‚
-28,25,24,21
+
25 minute time cap
5k row
AMRAP burpees with remaining time

-4762 meters
… Felt kind of weak working out today. I think I need to talk to you about protein today because my muscles feel worn out

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9/8 & 9/9

8th
A1. Goblet Squat @40×1; 6-8×4; Rest 30 seconds – video last set
-50,55,60,70 lbs
A2. DB Bench Press @20×1; 8-10×4; Rest 30 seconds
-25,30,35,40 for 2 and 35 for the last 8
B1. Goblet Reverse Lunge; 6-8/leg x4; Rest 30 seconds
-20,25,30,30
B2. Push ups; Max reps in 60 seconds x4; Rest 30 seconds
-30,26,24,21
C. Side Plank; Accumulate 2 minutes per side
+
5 rounds for time
1,000 meter row
20 air squats

-29:56! I was pushing hard to get under 30 but man oh man was I sore yesterday from paddleboarding… Who knew paddleboarding could be so intense

9th
A1. Deadlift @32×1; 6-8×4; Rest 30 seconds
-135,155,165,165
A2. Seated DB Press @3010; 6-8/arm x4; Rest 30 seconds
-15,20,25,30
B1. WTD Glute Bridge @11×5; 10-12×3; Rest 30 seconds
-45 lb plate
B2. DB Push Press @40×1; 10-12×3; Rest 45 seconds
-25,30,35lbs … Arms are dead
C. Plank; Accumulate 5 minutes
+
4 sets
Row 60 seconds max effort
3:45 rest
– Record the meters per set
– Rest the full amount of time! haha

1-244
2-262
3-260
4-256 … Messed up on round 1… I didn’t start out full throttle and just increased my speed but I get more meter when I start out full pace.

9/4

4th
A1. Goblet Squat @20×1; 10-12×4; Rest 30 seconds – ass to grass, video last set
-35,40,45,50
A2. DB Incline Bench Press @20×1; 8-10×4; Rest 30 seconds
-15,20,25,25
A3. WTD Glute Bridge @11×5; 8-10×4
-45lbs
A4. Push ups; Max reps x4; Rest 3-4 minutes
15,12,11,11
+
5k row for time
28:17… This sucked! Still sore!

9/2

2nd
A1. Single Leg DB Deadlift @32×1; 4-6/leg x5; Rest 30 seconds – https://www.youtube.com/watch?v=sAqkGppE72U
-25,30,35,40,40 lbs
A2. Single Arm DB Press @12×1; 4-6/arm x5; Rest 30 seconds
-20,25,30,35,35lbs had to push through last set
B1. WTD Glute Bridge @11×5; 6-8×4; Rest 30 seconds
-45lb plate … So there’s no higher plate but it’s starting to feel too easy can I put 2 plates On top? It seems like that would end badly for my face…
B2. DB Push Press @21×1; 6-8×4; Rest 45 seconds
-25,30,35,40… 40 was shaky definitely had to dig deep
C. Plank; Accumulate 5 minutes
+
4 sets
Row 60 seconds max effort
3:45 rest
– Record the meters per set
1.229
2.217
3.226
4.222…. Didn’t look at rest time until after second set I just did 30 seconds and it was tough. The 30 seconds in the EMOMs are much better than these row sprints

3rd
rest and foam rolling/mobility work

Had to switch yesterday and today because I had a lot of catching up to do with school work because of Labor Day weekend and didn’t have time to go to the gym so I did all the mobility work 9/2 and the workout 9/3.

9/1

1st
A1. Goblet Squat @42×1; 3-5×4; Rest 30 seconds – video last set
-45,50,60,60
A2. DB Bench Press @40×0; 4-6×4; Rest 30 seconds
-25,30,35,35 lbs
B1. Goblet Reverse Lunge; 10-12/leg x4; Rest 30 seconds
-15,20,20,25
B2. Push ups; Max reps x4; Rest 30 seconds
-13, 10,9
C. Side Plank; Accumulate 2 minutes per side
+
EMOM 10 minutes
Odd; Row 40 seconds 90% effort
Even; 15 air squats

This workout sucked because I was very dehydrated and had to push myself through it. Ankle did good on squats, lunges felt uncomfortable especially since my balance was off. Will e-mail you the video in a sec! Also loved the EMOM 10 minutes! Much quicker!

8/29 & 8/30

29th
A1. Deadlift @32×1; 6-8×4; Rest 30 seconds
-135,145,155,165lbs
A2. 1-arm DB Push Press @42×1; 6-8/arm x4; Rest 30 seconds
-25,30,35,35 lbs
B1. WTD Glute Bridge @11×5; 10-12×3; Rest 30 seconds
-45lb plate
B2. DB Seated external rotations @21×1; 3-5/arm x3; Rest 45 seconds
-10,15,15
C. Deadbugs; 60 second AMRAP x4; Rest 90 seconds – quality movement – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/
-32,30,30,30 lbs

30th
60 minutes zone 1
-swam for 20 minutes, rode my bike for an hour around town
31st
rest

Switched 29th and 30th like we talked about. The 1 arm DB push press still felt a little uncomfortable with my ankle but my ankle was doing much better on Saturday!

8/28

28th
A1. Goblet Squat @20×1; 6-8×4; Rest 30 seconds – ass to grass, video last set
-25,30,35,40
A2. DB Bench Press @20×1; 6-8×4; Rest 30 seconds
-20,25,30,35
A3. Goblet walking Lunge; 20 steps x3; Rest 30 seconds
-Couldn’t do these… I explained below
A4. Push ups; Max reps x3; Rest 30 seconds
-12!!!,10,8 really happy about this!
B. Side Plank; Accumulate 2:30 minutes per side
+
EMOM 24 minutes
Odd; Row 30 seconds 90% effort
Even; 10 air squats

Okay so this was an awful ankle day! I lowered the weight on the squats because I was gonna start out with 35 and I did 1 and my ankle was so tight. I grabbed a resistance band and did my therapy exercises and it helped a bit so I was able to push through the squats although not as great as I’ve been doing them lately but the lunges hurt too much but I didn’t want you to think I was slacking or anything so instead of lunges I used the wires… I’m not sure what the exercise is called but I put my foot in the handle from the bottom and just kicked back I lowered my foot for 2 seconds so would that be 12×1?? Anyway I did 3 sets of 10.

Oh and for some reason the video isn’t uploading from my phone and I’m on a way to a football game so I will post it when I get back! And sorry this is so long

8/26 & 8/27

26th
A1. Single Leg DB Deadlift @32×1; 6-8/leg x4; Rest 30 seconds – https://www.youtube.com/watch?v=sAqkGppE72U
-25,30,30,35
A2. Single Arm DB Press @12×1; 6-8/arm x4; Rest 30 seconds
-20,25,30,30
B1. WTD Glute Bridge @11×5; 10-12×3; Rest 30 seconds
-45lb plate
B2. DB Push Press @21×1; 10-12×3; Rest 45 seconds
-25,30,35
C. Plank; Accumulate 5 minutes

27th
rest – lots and lots of foam rolling
-foam rolled like every inch of my legs and glutes… Also triceps and shoulder/chest

I was picking up a 35lb dumbbell yesterday and didn’t grab it right and hit the corner of the plate/one of the screws in my ankle kinda hurts still

8/25

25th
A1. Goblet Squat @20×1; 12-15×4; Rest 30 seconds
-25,30,35,40
A2. DB Bench Press @20×1; 8-10×4; Rest 30 seconds
-15,20,25,30… Last set I made it to 8 with the 30 and did last 2 with 25
A3. Goblet Reverse Lunge; 8-10/leg x4; Rest 30 seconds
-20,30,25,25
A4. Push ups @2020; Max reps x4; Rest 30 seconds
-9,7,7,6
B. Side Plank; Accumulate 2 minutes per side
+
EMOM 20 minutes
Odd; Row 30 seconds 90% effort
Even; 10 air squats

I felt pretty weak today. I was awful managing my time and only had a yogurt for breakfast and didn’t eat lunch which I’m pretty sure played into it. I didn’t record my squats; I promise I will next time no matter how many people are around. I guess I’ll just have to get over it. On the positive note getting 9 push ups while I didn’t feel like I was at my finest was great and I get to sleep in!