Friday, May 30, 2014

Run:
2.81 miles
Trail Run

Wednesday, May 28, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Hip Belt Squats: 3x4x40 kg. Side Press: 3x6(3+3)x45 lbs. Close Grip Lat Pull-Down: 3x3x100 lbs. Cable Bicep Curls: 3x3x35 lbs. Tricep Pushdowns: 1x3x35 lbs., 1x4x40 lbs., 1x4x45 lbs. Bicycle Crunches: 4x25 Run: 1.25 miles Treadmill Intervals

Tuesday, May 27, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Deadlifts: 1x5x164 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x4x234 lbs. Bench Press: 1x5x115 lbs., 1x3x125 lbs., 1x3x135 lbs., 1x3x150 lbs. Pull-Ups: 5,5,5,5 Cambered Bar Bicep Curls: 1x5x65 lbs., 1x5x75 lbs., 1x5x80 lbs. Standing Tricep Extensions: 3x5x40 lbs. Plank: 3 x 45 seconds Run:  1.24 miles Treadmill Intervals

Sunday, May 25, 2014

The Murph:
Run: 1 mile

Pull-Ups: 100 (50x2)
Push-Ups: 200 (50x4)
Squats: 300 (50x6)

Run: 1 mile

Friday, May 23, 2014

Workout:

Swings: 1x50(25+25)x24 kg., 1x30(15+15)x24 kg., 1x20(10+10)x24 kg.

Run:
2.34 miles

Workout:

Swings: 2x30(15+15)x24 kg., 2x20(10+10)x24 kg.

Wednesday, May 21, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Visual Impact Frequency Training: Time Under Tension Day

LifeFitness Seated Leg Press: 1x4x150 lbs., 1x4x170 lbs., 1x4x190 lbs.

Precor Lateral Raise 504: 1x4x50 lbs., 1x3x55 lbs., 1x3x60 lbs.

Ground Zero Free Motion Row: 1x4x90 lbs., 1x3x100 lbs., 1x3x110 lbs.

Ground Zero Free Motion Cable Cross Bicep Curl: 1x3x40 lbs., 1x3x45 lbs., 1x3x50 lbs.

Ground Zero Free Motion Tricep: 1x4x45 lbs., 1x4x50 lbs., 1x3x60 lbs.

Ground Zero Free Motion Abdominals: 3x12x70 lbs.

Cybex Back Extension: 3x10x75 lbs.

Run:

1.47 miles

Octane Fitness Lateral X

Monday, May 19, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Visual Impact Frequency Training: Explosive Day

Deadlifts: 1x5x164 lbs., 1x5x204 lbs., 1x3x234 lbs., 1x3x254 lbs.

Hoist Roc-It Chest Press: 1x5x175 lbs., 1x3x205 lbs., 1x3x220 lbs., 1x4x205 lbs.

Pull-Ups: 7,7,7,4,4

Cambered Bar Bicep Curls: 3x5x75 lbs.

Cybex Tricep Pressdown: 1x5x125 lbs., 1x5x137.5 lbs., 1x5x150 lbs.

Plank: 3 x 45 seconds

Run:

1.86 miles

Treadmill Intervals

Sunday, May 18, 2014

Run:
1.02 miles

Superset: 25x

Pull-Ups: 2 => 50

Push-Ups: 4 => 100

Squats: 6 => 150 Run: 1.04 miles

Friday, May 16, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Visual Impact Frequency Training: Time Under Tension Day

Ground Zero Free Motion Squat: 1x4x120 lbs., 1x4x140 lbs., 1x4x160 lbs.

Nautilus Overhead Press: 1x4x65 lbs., 1x4x80 lbs., 1x3x95 lbs.

TechnoGym Vertical Traction: 1x4x120 lbs., 1x4x130 lbs., 1x3x140 lbs.

LifeFitness Biceps Curl: 3x3x85 lbs.

Icarian Tricep Extension: 2x4x80 lbs., 1x3x90 lbs.

TechnoGym Abdominal Crunch: 3x10x50 lbs.

Cybex Back Extension: 3x10x62.5 lbs.

Run:

1.36 miles

Precor EFX 576i

Thursday, May 15, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x3x214 lbs., 1x3x234 lbs., 1x3x254 lbs. Hoist Roc-It Chest Press: 1x5x175 lbs., 1x4x190 lbs., 1x3x220 lbs., 1x4x205 lbs. Pull-Ups: 7,5,5,4,3 Cambered Bar Bicep Curls: 3x4x75 lbs. Cybex Tricep Pressdown: 1x5x112.5 lbs., 1x5x125 lbs., 1x5x137.5 lbs. Plank: 3 x 45 seconds Run: 1.93 miles Treadmill Intervals:

Tuesday, May 13, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

LifeFitness Seated Leg Press: 1x3x150 lbs., 1x3x170 lbs., 1x3x190 lbs. Nautilus Overhead Press: 1x3x65 lbs., 1x3x80 lbs., 1x3x95 lbs. TechnoGym Vertical Traction: 1x3x120 lbs., 1x3x130 lbs., 1x3x140 lbs. LifeFitness Biceps Curl: 3x3x80 lbs. Icarian Tricep Extension: 1x3x70 lbs., 2x3x80 lbs. Ground Zero Free Motion Abdominals: 3x10x70 lbs. Cybex Back Extension: 3x10x62.5 lbs. Run: 2.42 miles Octane Fitness Pro4700 Elliptical

Monday, May 12, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Deadlifts: 1x5x149 lbs., 1x4x204 lbs., 1x3x224 lbs., 1x3x244 lbs. Hoist Roc-It Chest Press: 1x5x175 lbs., 1x4x190 lbs., 1x3x220 lbs., 1x3x205 lbs. Pull-Ups: 7,5,4,5,4 Cambered Bar Bicep Curls: 1x5x55 lbs., 1x5x65 lbs., 1x4x75 lbs. Cybex Tricep Pressdown: 1x5x100 lbs., 1x5x125 lbs., 1x3x137.5 lbs. Plank: 3 x 45 seconds Run: 1.92 miles Treadmill Intervals

Saturday, May 10, 2014

Run:
1.77 miles

Strength:

Superset: 15x

Pull-Ups: 2 => 30

Push-Ups: 4 => 60

Squats: 6 => 90 Run: 1.78 miles

Friday, May 09, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Icarian Super Squat: 1x4x135 lbs., 1x4x155 lbs., 1x4x175 lbs.

Hoist Roc-It Pec Fly: 3x3x53 lbs.

TechnoGym Upper Back: 3x3x40 lbs.

TechnoGym Arm Curl: 3x3x30 lbs.

TechnoGym Arm Extension: 3x3x70 lbs.

Russian Twists: 3x25x16 kg.

Cybex Back Extension: 3x10x25 lbs.

Run:

2.62 miles

Octane Fitness Pro3700 Elliptical

Thursday, May 08, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Deadlifts: 1x5x149 lbs., 1x4x199 lbs., 1x3x219 lbs., 1x3x239 lbs.

Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x4x205 lbs., 1x3x205 lbs.

Pull-Ups: 5,5,5,3,4

Cambered Bar Bicep Curls: 1x5x55 lbs., 1x4x65 lbs., 1x3x75 lbs.

Cybex Tricep Pressdown: 1x5x100 lbs., 1x5x112.5 lbs., 1x5x125 lbs.

Plank: 3 x 45 seconds

Run:

1.88 miles

Treadmill Intervals

Tuesday, May 06, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Ground Zero Free Motion Squat: 1x3x120 lbs., 1x4x140 lbs., 1x4x160 lbs.

Cybex Incline Press: 1x3x100 lbs., 1x3x112.5 lbs., 1x3x125 lbs.

Life Fitness Close Grip Lat Pulldown: 1x3x130 lbs., 2x3x145 lbs.

Simplicity Bicep: 1x3x60 lbs., 2x3x70 lbs.

Simplicity Tricep: 1x3x70 lbs., 1x3x80 lbs., 1x3x90 lbs.

Flutter Kicks: 3x30

Run:

1.87 miles

Octane Fitness Lateral X

Monday, May 05, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Deadlifts: 1x5x144 lbs., 1x4x194 lbs., 1x3x214 lbs., 1x3x234 lbs.

Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 2x3x205 lbs.

Pull-Ups: 5,5,5,5,2

Cambered Bar Bicep Curls: 1x5x50 lbs., 1x4x55 lbs., 1x3x60 lbs.

Cybex Tricep Pressdown: 1x5x100 lbs., 1x5x112.5 lbs., 1x4x125 lbs.

Plank: 3 x 45 seconds

Run:

1.82 miles

Treadmill Intervals

Sunday, May 04, 2014

Run:
2.35 miles

Run:
1.76 miles