Sunday, May 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:
Snatches: 30(15+15)x6x16 kg.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 9,291 ~ 4.6 miles
 
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Saturday, May 27, 2017

Activity Tracking:
Steps: 6,817 ~ 3.6 miles
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Friday, May 26, 2017

Activity Tracking:
Steps: 11,976 ~ 6.3 miles
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Thursday, May 25, 2017

Workout:
Slow Burn Yoga


Activity Tracking:
Steps: 7,748 ~ 4.0 miles


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Wednesday, May 24, 2017

Warm-Up:
Foam Roller
Run:
2.31 miles
Outside Run
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 15,933 ~ 8.3 miles
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Tuesday, May 23, 2017

Activity Tracking:
Steps: 13,833 ~ 7.3 miles
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Monday, May 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:
Superset 1: 3x
Push Press: 3x20(10+10)x16 kg.
Hip Flexor Stretch: 30 seconds (15 seconds each side)
Superset 2: 3x
Bent-Over Rows: 3x20(10+10)x24 kg.
Hip Flexor Rainbow Stretch: 30 seconds (15 seconds each side)
Superset 3: 3x
Swings: 3x30(10+10,5+5)x24 kg.
Bird Dog: 30 seconds (alternating legs)
Superset 4: 3x
Goblet Squats: 3x10x20 kg.
Six-Point Zenith: 30 seconds (alternating sides)
Finishers:
Plank: 1 minute
Suitcase Carry: 1 x 150(75+75) steps x 28 kg.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,660 ~ 6.1 miles
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Sunday, May 21, 2017

Activity Tracking:
Steps: 6,210 ~ 3.2 miles
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Saturday, May 20, 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: 2x20(10+10)x24 kg.
Workout:
Circuit: 3x
Swings: 1x10(5+5)x32 kg.
Push-Ups: 10,10,10 => 30
Swings: 1x10(5+5)x32 kg.
Pull-Ups: 5,5,5 => 15
Swings: 1x10(5+5)x32 kg.
Kettlebells Squats: 1x10x32 kg.
Swings: 1x10x32 kg.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 6,717 ~ 3.0 miles
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Friday, May 19, 2017

Activity Tracking:
Steps: 11,056 ~ 5.8 miles
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Thursday, May 18, 2017

Workout:
Slow Burn Yoga


Activity Tracking:
Steps: 13,023 ~ 6.8 miles
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Wednesday, May 17, 2017

Warm-Up:
Foam Roller
Run:
0.90 miles
Cybex ARC Trainer Elliptical
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 13,973 ~ 6.8 miles
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Tuesday, May 16, 2017

Activity Tracking:
Steps: 11,090 ~ 5.8 miles
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Monday, May 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.
Strength:
Circuit: 3x
Burpee + Push-Up + Pull-Up: 10
Snatches: 1x10(5+5)x24 kg.
Burpee + Push-Up + Pull-Up: 10
Clean & Jerk: 1x10(5+5)x24 kg.
Burpee + Push-Up + Pull-Up: 10
Swings: 1x20(5+5+5+5)x24 kg.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,441 ~ 6.0 miles
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Sunday, May 14, 2017

Activity Tracking:
Steps: 10,384 ~ 5.5 miles
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Saturday, May 13, 2017

Bike:
13.03 miles
Trek Fuel 70 on bike paths and off-road trails

Cool-Down:
Foam Roller


Activity Tracking:
Steps: 7,309 ~ 3.8 miles

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Friday, May 12, 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: 3x20(10+10)x24 kg.
Workout: 
LifeFitness Leg Press: 1x10x135 lbs., 1x10x180 lbs., 1x10x220 lbs.
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs.
Pull-Ups: 7
Ground Zero Free Motion Lat: 2x7x100 lbs.
Ground Zero Free Motion Abdominals: 1x12x80 lbs.
Cybex Prestige Strength Back Extension: 1x12x110 lbs.
Cybex Eagle NX Calf: 1x12x120 lbs.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 9,969 ~ 4.8 miles
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Thursday, May 11, 2017

Activity Tracking:
Steps: 11,347 ~ 6.0 miles
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Wednesday, May 10, 2017

Warm-Up:
Foam Roller
Run:
1.46 miles
LifeFitness Treadmill

Cool-Down:
Foam Roller


Activity Tracking:
Steps: 15,103 ~ 8.2 miles
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Tuesday, May 09, 2017

Activity Tracking:
Steps: 10,324 ~ 5.4 miles
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Monday, May 08, 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:
Superset 1: 3x
Push Press: 3x20(10+10)x16 kg.
Hip Flexor Stretch: 30 seconds (15 seconds each side)
Superset 2: 3x
Bent-Over Rows: 3x20(10+10)x24 kg.
Hip Flexor Rainbow Stretch: 30 seconds (15 seconds each side)
Superset 3: 3x
Swings: 3x30(10+10,5+5)x24 kg.
Bird Dog: 30 seconds (alternating legs)
Superset 4: 3x
Goblet Squats: 3x10x20 kg.
Six-Point Zenith: 30 seconds (alternating sides)
Finishers:
Plank: 1 minute
Suitcase Carry: 1 x 100(50+50) steps x 28 kg.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,823 ~ 6.0 miles
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Sunday, May 07, 2017

Activity Tracking:
Steps: 8,126 ~ 4.3 miles
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Saturday, May 06, 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: 
LifeFitness Leg Press: 1x12x130 lbs., 1x12x170 lbs., 1x12x210 lbs.
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs.
Pull-Ups: 8
Hoist Roc-It Lat Pulldown: 1x5x146 lbs., 1x5x156 lbs.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 10,372 ~ 5.0 miles
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Friday, May 05, 2017

Activity Tracking:
Steps: 9,760 ~ 5.1 miles
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Thursday, May 04, 2017

Workout:
Slow Burn Yoga


Activity Tracking:
Steps: 10,861 ~ 5.7 miles
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Wednesday, May 03, 2017

Warm-Up:
Foam Roller
Run:
1.75 miles
LifeFitness Elliptical
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 15,775 ~ 7.8 miles
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Tuesday, May 02, 2017

Activity Tracking:
Steps: 10,963 ~ 5.8 miles
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Monday, May 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
Swings: 2x20(10+10)x24 kg.
Workout: 
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x3x214 lbs., 1x3x224 lbs.
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x3x190 lbs., 1x3x205 lbs.
Pull-Ups: 5,5 => 10
Hoist Roc-It Mid Row: 1x5x205 lbs., 1x5x245 lbs.
Hoist Roc-It Abs: 2x10x225 lbs.
Cybex Prestige Strength Back Extension: 2x10x115 lbs.
Cybex Eagle NX Calf: 2x10x130 lbs.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,602 ~ 6.1 miles
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Sunday, April 30, 2017

Activity Tracking:
Steps: 6,445 ~ 3.4 miles
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