Mon 4-30-12
An early morning beach trip for some fun in the sand…
Beach Workout
Walking for 10 minutes
Jogging for 5 minutes
Dodging waves for 5 minutes (followed the surf down and then ran away from it when the waves came in- also shuffled away, backpedalled away and just played with the water)
General movement, stretching and jumping for 5 minutes
Sprints on wet sand (4 40-50 yard sprints)- tried to find a point in the sand and beat the water to it.
Walking for 10 minutes
Sat and watched the waves for 10 minutes
About 5 hours later a little extra workout…
Basic Pull Workout
5 Supersets of 10 reps each…
Deadlift (snatch grip 95-135-185, regular 185, close grip sumo 185) Video of Snatch Grip Dealift
Pullup (wide-wide-wide-middle-narrow)
Some miscellaneous stretching and mobility work.
Fri 4-27-12
Messed around with a bunch of single leg exercises today…
Lower Body & Core
1 set each of each exercise/version…
Band Walk
Penguin (Video)
Penguin Walk (Video)
Stand to Kneel
Standard (Video)
Weighted onto 6″ Step (barbell on back)
Weighted onto 9″ Steps on outside of knees
Weighted onto Bench from 4″ Pad (Video)
Deep Step Up (Video)
Single Leg Squat on Step (Video)
Single Leg Stand Up
Standard (Video)
Supine Balance to Stand Up (Video)
Single Leg Toe Touch (Video)
Oblique Crunch on Airex (Video)
Oblique Raises with Knee Tucks (Video)
Over The Hill Crunches (Video)
V-Ups (Video)
Thur 4-26-12
Upper Body Push
Pushup Plus x 10
Bench Press 20-10-10-14-10-8
45-95-135-185-185-185
DB Incline Press 10-7-10
65-70-70
Bradford Press 10-7
85-95
Superset of:
DB Lateral Raise15-15-11
17.5-20-20
DB Skullcrusher 10-10-8
30-30-30
Bench Dips 2 sets of 20
Mon 4-23-12
Lots and lots of pullups today. Just felt like doing a bunch…
Upper Body Pull
Pullups
10 sets, varied grips and apparatus:
Wide on perpendicular cage bars x 10
Wide on cage bars underhand grip x 6
Wide Behind Neck on bar x 10
Wide on bar x 9
Alternate Grip on bar x 8,7
Chinups on bar x 9
Wide on swivel grips x 7
Standard width on swivel grips x 7
Narrow swivel x 7
80 reps total
Body Row
Neutral Grip on Free Motion Cable – 3 sets of 10
Reverse Grip on bar – 3 sets of 10
Ab Wheel Rollout from pushup position
2 sets of 20
Fri 4-20-12
Lower Body
DB Lunges 4 sets of 12
20-30-40-40
Squat 3 sets of 15
135-135-135
2 supersets of:
KB Windmill 12 reps (8k-12k)
Bicycle on Airex 40 seconds
2 supersets of 15 reps:
Ball Hamstring Curl w/ Hip Extension
Ball Transfer (hands to feet)
2 supersets of:
DB Seated Calf Raise (DBs on Knees) 25 reps, 65lb
Full Situps 15 reps
Thur 4-19-12
Triceps were a sore so skipped tricep work and tried to use/load chest/shoulders more…
Upper Body Push
Bench Press 10-10-10-8-8
95-135-185-185-185
DB Incline Press 3 sets of 10
60-65-70
Bradford Press 3 sets of 10
75-85-85
DB Lateral Raise 3 sets of 12 and Drop set (12-6-6 reps)
15-17.5-20-(20-15-10)
Tues 4-17-12
Upper Body Pull
Rope Posture Pull 3 sets of 20
30-40-50
One Arm DB Row 4 sets of 12
60-70-70-80
Lat Pulldown 4 sets of 10
165-165 (Reverse Grip)
150-135 (Behind the Neck, Wide Grip)
Close Grip Cable Row (Standing) 3 sets of 15
60-75-75
Superset 3 sets of 10 each:
EZ Bar Upright Row 80lbs
EZ Bar Pullover 80lbs
Superset 3 sets of 10 each:
EZ Bar Bicep Curl 70lbs
Ab Wheel Rollout
Fri 4-13-12
Worked out with two other trainers today- we all had a break at 9 so we all lifted some weights today…
Lower Body Workout
Squat 4 sets of 10
135-185-225-275
Snatch Grip Deadlift 4 sets of 10
135-185-225-245 (snatch grip 5 reps, regular grip 5)
Barbell Single Leg Deadift 10-10
95-100 (added 5 pounds to open side only)
Barbell Back Lunge 3 sets of 10
95 lbs
Second set from 6″ box
Third set from 6″ box, pause on ground
Mon 4-9-12
I had a little bit extra energy today- likely from the bowl of pastel colored M&Ms I found myself sampling every half hour yesterday…
MetCon and Upper Body Pull
MetCon
10 sets each, alternating between…
DB Single Arm Snatch 5 reps each side, 25lbs-30-35-40-45-50-55-60-65-70
Pullups 5 reps
Superset 3 sets of 15:
Body Rows
Crunch on Exercise Ball (slow)
Superset 4 sets:
Lat Pulldown 135lbs – different grips, 12-10-10-10
Dead Bug 30 seconds
Superset 3 sets of 10:
Ab Wheel Rollout
Bicep Curl 45lb BB slow, 30lb DB Alternating, BB Reverse
Sun 4-8-12
Happy Easter!
Today I played in a bounce house.
So much fun and so much work!! Had a blast and worked up a sweat chasing those kids around…
Fri 4-6-12
Kept it very simple.
Lower Body
A collection of squats, lunges, deadlifts, curls and an work.
Thur 4-5-12
Still working on a traditional routine. I guess I haven’t done much “moving naturally” lately. Probably won’t be too long before the good weather and desire to climb and jump on things gets the best of me… 
Upper Body Push
3 sets of all exercises
Bench Press (175: bodyweight)
20-10-9 reps
Incline Press (135lbs)
10-10-10
Standing Press (100lbs)
7-6-7
Skullcrushers (70lbs: narrow-wide-narrow grip)
10-10-9
Tues 4-3-12
Another traditional weight training workout…
Upper Body Pull
Dead Hang Pullups 19
Lat Pulldown (112 lbs)
4 sets of 10 – 2 sets to front, 2 sets behind head
DB Row (65lb)
3 sets of 12
Seated Dual Cable Row (100lb)
4 sets of 10
Superset of:
Bent DB Reverse Fly 10lb x 20, 15lb x 15
Supinating DB Curl 25lb x 12, 10
Superset of:
Cable Reverse Fly 10lb x 10, 10
Standing Dual Cable Curl 50lb x 10, 10
Superset of:
Weighted V Situps 12lb CorBall x 15, 15
Rope Neutral Grip Preacher Curl 30 x 12, 12
