| Activity Tracking: |
| Steps: 6,199 ~ 3.3 miles |
Wednesday, December 27, 2017
| Warm-Up: | ||||||
| Super Joints: various | ||||||
| Foundation Training: various | ||||||
| TacFit Commando: various | ||||||
| The Kneeling Hip Flexor Stretch | ||||||
| Hip Rotations | ||||||
| Hips - Walking Knee-Ups | ||||||
| Chest Stretch | ||||||
| Frog Stretch | ||||||
| Downward Dog | ||||||
| Overhead Squat | ||||||
| Hamstring Stretch | ||||||
| Swings: 2x20(10+10)x24 kg. | ||||||
| Workout: | ||||||
Deadlifts: 1x5x144 lbs.,
1x5x194 lbs., 1x5x214 lbs.
|
Saturday, December 23, 2017
| Warm-Up: | ||||||
| Super Joints: various | ||||||
| Foundation Training: various | ||||||
| TacFit Commando: various | ||||||
| The Kneeling Hip Flexor Stretch | ||||||
| Hip Rotations | ||||||
| Hips - Walking Knee-Ups | ||||||
| Chest Stretch | ||||||
| Frog Stretch | ||||||
| Downward Dog | ||||||
| Overhead Squat | ||||||
| Hamstring Stretch | ||||||
| Workout: | ||||||
| Swings: 3x20(10+10)x24 kg. | ||||||
| Cleans: 3x10(5+5)x24 kg. | ||||||
| Snatches: 3x10(5+5)x24 kg. | ||||||
Octane
Fitness Pro3700 Elliptical
|
Friday, December 22, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Cybex Prestige Strength Leg Press: 1x12x175 lbs., 1x12x225 lbs., 1x12x275 lbs. | ||
| Nautilus Vertical Chest: 1x5x110 lbs., 1x5x125 lbs., 1x5x145 lbs. | ||
| Hoist Roc-It Lat Pulldown: 1x7x126 lbs., 1x7x136 lbs., 1x7x146 lbs. | ||
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. | ||
| Hammer Strength Glute/Ham Back Extension: 2x12 | ||
| LifeFitness Standing Calf: 2x12x135 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Friday, December 15, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Bike:
|
Wednesday, December 13, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Workout: | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Cleans: 3x10(5+5)x24 kg. | ||
| Snatches: 3x10(5+5)x24 kg. | ||
| LifeFitness Elliptical | ||
| 15 minutes | ||
| 1.28 miles | ||
| Cool-Down: | ||
Foam
Roller
|
Monday, December 11, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x20 kg. | ||
| Workout: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Burpee + Push-Up + Pull-Up: 3x5 | ||
| Log Press: 3x15x16 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, December 09, 2017
| Warm-Up: | ||||||
| Foam Roller | ||||||
Bike:
|
Tuesday, December 05, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Cybex Prestige Strength Leg Press: 1x15x135 lbs., 1x15x175 lbs., 1x15x225 lbs. | ||
| Nautilus Vertical Chest: 1x7x100 lbs., 1x5x120 lbs., 1x5x140 lbs. | ||
| Pull-Ups: (3+2),(3+2),(3+2) => 15 | ||
| Hoist Roc-It Abs: 2x12x185 lbs. | ||
| Cybex Eagle NX Calf: 2x12x130 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x100 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, December 03, 2017
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Friday, December 01, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Workout: | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Cleans: 3x10(5+5)x24 kg. | ||
| Jerks: 3x10(5+5)x24 kg. | ||
| Octane Fitness Pro4700 Elliptical | ||
| 15 minutes | ||
| 2.20 miles | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, November 28, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit 3x: | ||
| Squats: 3x15 => 45 | ||
| Cleans: 3x10(5+5)x20 kg. | ||
| Push-Ups: 3x10 => 30 | ||
| Cleans: 3x10(5+5)x20 kg. | ||
| Pull-Ups: 3x5 => 15 | ||
| Cleans: 3x10(5+5)x20 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, November 26, 2017
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Friday, November 24, 2017
| Warm-Up: | ||||||
| Super Joints: various | ||||||
| Foundation Training: various | ||||||
| TacFit Commando: various | ||||||
| The Kneeling Hip Flexor Stretch | ||||||
| Hip Rotations | ||||||
| Hips - Walking Knee-Ups | ||||||
| Chest Stretch | ||||||
| Frog Stretch | ||||||
| Downward Dog | ||||||
| Overhead Squat | ||||||
| Hamstring Stretch | ||||||
| Swings: 2x20(10+10)x24 kg. | ||||||
Workout:
|
Wednesday, November 22, 2017
Swim:
|
Monday, November 20, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Pull-Ups: 5,5,5 => 15 | ||
| Clean & Jerk: 3x10(5+5)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, November 18, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
| Swings: 1x50(10+10,10+10,5+5)x24 kg. | |||||||
Row:
|
Wednesday, November 15, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Cybex Prestige Strength Leg Press: 1x20(10+10)x75 lbs., 1x20(10+10)x115 lbs., 1x20(10+10)x135 lbs. | ||
| Nautilus Vertical Chest: 1x7x100 lbs., 1x7x115 lbs., 1x5x140 lbs. | ||
| Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x136 lbs., 1x10x146 lbs. | ||
| Hoist Roc-It Abs: 2x10x165 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x110 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Monday, November 13, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Bike:
|
Saturday, November 11, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Icarian Super Squat: 2x8x135 lbs., 2x7x155 lbs., 1x7x165 lbs. | ||
| Pull-Ups: 5,4,3,2,1 => 15 | ||
| Snatches: 1x10(5+5)x24 kg., 1x8(4+4)x24 kg., 1x6(3+3)x24 kg., 1x4(2+2)x24 kg., 1x2(1+1)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, November 07, 2017
| Warm-Up: | ||||||
| Foam Roller | ||||||
Bike:
|
Saturday, November 04, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Cybex Prestige Strength Leg Press: 1x10x140 lbs., 1x10x180 lbs., 1x10x240 lbs. | ||
| Nautilus Vertical Chest: 1x5x100 lbs., 1x5x120 lbs., 1x5x140 lbs. | ||
| Pull-Ups: 5 | ||
| Hammer Strength MTS Row: 2x5x120 lbs. | ||
| Hoist Roc-It Abs: 2x10x165 lbs. | ||
| Cybex Eagle NX Calf: 2x10x115 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
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