Thur 4-15-14: Run & Handstand

Simple workout at the park today. Jogged, shuffled, skipped, back pedaled, and ran. After a few rounds on about 100 yard of grass, the main workout was to sprint one length and recover by walking back and doing handstands every 15-20 yards. Did about 5-6 rounds of this and finished with some 45 sec handstand holds against a fence. Good work and great fresh air and sunshine.

Mon 4-14-14: Upper Body

After a light week last week, likely a few more workouts this week. Today was similar to the last couple Mondays…

Upper Body

5 Supersets of 10 reps:
DB One Arm Row w/ Leg Up
BB Bent Row
80 lbs, alternating grips

5 Supersets of 10 reps:
Rev Grip Keiser Bar Row
BB Press

5 Supersets of 10 reps:
Deadlift – 90 lbs, different grips

4 Supersets of 12 reps:
Lying DB Iso Planche Leg Raise – 15lb DBs (17.5lb last set)
Cable Rev Fly 11,12,13,13

4 Supersets of 12 reps:
Outward Hammer Curl 25lb
Underhand Posterior Plate Raise 10lb

Mon 4-7-14: Upper Body

Similar to last couple Mondays…

Upper Body

10 Supersets of 10 reps:
BB Bent Row
45,75,95,115,135, 5 sets @ 155
Seated One Arm DB Press

5 Supersets:
Decline Body Row
10 reps: different grip each set
BB Push Press
5 reps: 95 lbs

4 Supersets of 12 reps:
Lying DB Iso Planche Leg Raise – 12lb DBs (15lb last set)

Cable Rev Fly Tricep Extension Combo – 3 sets of 10 lb x 12 reps

Thur 4-3-14: Upper & Jump

Continuing to work on upper body strength/stamina (shoulders and back) and lower body spring/bounce/jumping…

Upper Body Strength & Lower Body Power

10 min Warmup:
Power Plate
TRX Squat Row
External Rotation w/ Band

BB Bent Row
12 reps: 45,75,95,115
10 reps: 135,145
8 reps: 155,165
6 reps: 175,185

6 Supersets:
Box Jump – various heights 5-10 reps
Handstand – 2x against wall, 2x each one hand with partner support, 20-30 sec per set

4 supersets:
Broad Jump – 2x regular for 6 reps, 2x hurdle jumps for 12 reps
Lockout DB Half Raise – 10lb x 10 reps

Tues/Wed 4-1/2-14: Body Work

The last two days were simple…


Went to the park and the local community center to jump, run and balance around, followed by some light sprints, skips and jogging.



Indoor rock climbing. Starting to get back into this is fun.


Mon 3-31-14: Upper Body

Similar to two Mondays…

Upper Body

7 Supersets of 10 reps each:
DB One Arm Row

4 Supersets of:
Dip – 10 reps
DB Outward Hammer Curl – 12 reps

4 Supersets of 12 reps:
Lying DB Iso Planche Leg Raise 10lb DBs (12lb last set)
Cable Reverse Fly 10lbs

Lying DB Iso Planche – 15lb x 30 sec

Cable Rev Fly Iso Tricep Extension – 10 lb x 12 reps

Sat/Sun 3-29/30-14: Body Work

A weekend of some bodyweight exercise…


20 min of handstand work, pulling weeds in between sets. Started to work on one arm handstand and did one set of handstand pushups at the end.


Yard work followed by about 45 min of indoor rock climbing.