Saturday, January 28, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
Swings: 1x20(5+5+5+5)x28 kg.
Strength:
Circuit: 5x
Swings: 1x10(5+5)x32 kg.
Burpee + Push-Up + Pull-Up: 4,4,4,4,4 => 20
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 5,244 ~ 2.7 miles
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Friday, January 27, 2017

Activity Tracking:
Steps: 5,391 ~ 2.8 miles
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Thursday, January 26, 2017

Workout:
Hot Vinyasa Yoga


Activity Tracking:
Steps: 11,346 ~ 6.1 miles
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Wednesday, January 25, 2017

Warm-Up:
Foam Roller
Bike:
10.3 miles
Stages Cycling Stationary Bike

Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,690 ~ 4.5 miles

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Tuesday, January 24, 2017

Activity Tracking:
Steps: 8,578 ~ 4.5 miles
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Monday, January 23, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
Swings: 3x20(10+10)x24 kg.
Strength:
Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x224 lbs.
Pull-Ups: 5
Hoist Roc-It Mid Row: 1x5x225 lbs., 1x5x245 lbs.
Nautilus Vertical Chest: 1x5x120 lbs., 2x5x140 lbs.
Cool-Down:
Foam Roller
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Saturday, January 21, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
 
Swings: 1x30(10+10+5+5)x24 kg.
 
Strength:
Circuit: 5x
Swings: 1x10(5+5)x32 kg.
Burpee + Push-Up + Pull-Up: 3,3,3,3,3 => 15
 
Cool-Down:
Foam Roller
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Thursday, January 19, 2017

Workout:
Hot Vinyasa Yoga
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Wednesday, January 18, 2017

Warm-Up:
Foam Roller
 
Bike:
4.42 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer
 
Cool-Down:
Foam Roller
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Monday, January 16, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
 
Swings: 3x20(10+10)x24 kg.
 
Strength:
Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x214 lbs.
Pull-Ups: 7
Hoist Roc-It Mid Row: 1x7x225 lbs., 1x7x245 lbs.
 
Cool-Down:
Foam Roller
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Saturday, January 14, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
 
Swings: 1x30(10+10+5+5)x24 kg.
 
Strength:
Circuit: 5x
Swings: 1x10(5+5)x32 kg.
Burpee + Push-Up + Pull-Up: 3,3,3,3,3 => 15
 
Cool-Down:
Foam Roller
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Friday, January 13, 2017

Warm-Up:
Foam Roller
 
Bike:
4.20 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer
 
Cool-Down:
Foam Roller
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Tuesday, January 10, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
 
Swings: 3x20(10+10)x24 kg.
 
Strength:
Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x214 lbs.
Pull-Ups: 5
Hoist Roc-It Mid Row: 1x5x205 lbs., 1x5x245 lbs.
 
Run:
2.18 miles
LifeFitness Elliptical
 
Cool-Down:
Foam Roller
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Sunday, January 08, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
Swings: 3x20(10+10)x24 kg.
Strength:
Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x209 lbs.
Pull-Ups: 5
Hoist Roc-It Mid Row: 1x5x205 lbs., 1x5x225 lbs.
Run:
3.25 miles
Octane Fitness Pro4700 Elliptical
Cool-Down:
Foam Roller
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Friday, January 06, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
Swings: 3x20(10+10)x24 kg.
Strength:
Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x209 lbs.
Hoist Roc-It Lat Pulldown: 1x8x146 lbs., 1x5x156 lbs., 1x5x167 lbs.
Run:
1.73 miles
Precor EFX 576i Elliptical
Cool-Down:
Foam Roller
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Wednesday, January 04, 2017

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch
Swings: 3x20(10+10)x24 kg.
Strength:
Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x204 lbs.
Run:
2.21 miles
LifeFitness Elliptical
Cool-Down:
Foam Roller
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