Saturday, July 29, 2017

Warm-Up:

Stretch

Run: 3.55 miles Trail Run Cool-Down: Stretch + Foam Roller Activity Tracking: Steps: 13,975 ~ 7.0 miles

Friday, July 28, 2017

Activity Tracking:

Steps: 5,190 ~ 2.8 miles

Thursday, July 27, 2017

Workout:

Root Yoga Activity Tracking: Steps: 13,410 ~ 7.0 miles

Wednesday, July 26, 2017

Activity Tracking:

Steps: 12,265 ~ 6.4 miles

Tuesday, July 25, 2017

Warm-Up:

Foam Roller

Run: 2.31 miles Outside Run Cool-Down: Foam Roller Activity Tracking: Steps: 16,713 ~ 8.7 miles

Monday, July 24, 2017

Activity Tracking:

Steps: 9,511 ~ 5.0 miles

Sunday, July 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

Swings: 2x20(10+10)x24 kg.

Workout: Snatches: 30(15+15)x6x16 kg. Cool-Down: Foam Roller Activity Tracking: Steps: 6,796 ~ 3.3 miles

Saturday, July 22, 2017

Activity Tracking:

Steps: 6,460 ~ 3.4 miles

Friday, July 21, 2017

Activity Tracking:

Steps: 5,446 ~ 2.9 miles

Thursday, July 20, 2017

Workout:

Root Yoga Activity Tracking: Steps: 11,150 ~ 5.9 miles

Wednesday, July 19, 2017

Activity Tracking:

Steps: 11,794 ~ 6.2 miles

Tuesday, July 18, 2017

Warm-Up:

Foam Roller

Run: 2.30 miles Outside Run Cool-Down: Foam Roller Activity Tracking: Steps: 16,566 ~ 8.7 miles

Monday, July 17, 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: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x175 lbs. Hammer Strength MTS Row: 1x5x100 lbs., 1x5x110 lbs., 2x5x120 lbs. Pull-Ups: 5,4,4,4 => 17 Dips: 4,4,4,4 => 16 Hoist Roc-It Abs: 2x10x145 lbs. Hammer Strength Glute/Ham Back Extension: 2x10 Cool-Down: Foam Roller Activity Tracking: Steps: 13,088 ~ 6.3 miles

Sunday, July 16, 2017

Activity Tracking:

Steps: 10,417 ~ 5.4 miles

Saturday, July 15, 2017

Warm-Up:

Foam Roller

Bike: 13.21 miles Cool-Down: Foam Roller Activity Tracking: Steps: 8,241 ~ 4.1 miles

Friday, July 14, 2017

Activity Tracking:

Steps: 11,083 ~ 5.8 miles

Thursday, July 13, 2017

Workout:

Slow Burn Yoga Activity Tracking: Steps: 11,411 ~ 6.0 miles

Wednesday, July 12, 2017

Activity Tracking:

Steps: 9,889 ~ 5.2 miles

Tuesday, July 11, 2017

Warm-Up:

Foam Roller

Run: 3.52 miles Outside Run Cool-Down: Foam Roller Activity Tracking: Steps: 19,418 ~ 10.1 miles

Monday, July 10, 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: Chin-Ups: 5,4,4,4 => 17 Close-Grip Bench Press: 1x6x95 lbs., 1x6x105 lbs., 2x5x105 lbs. Ground Zero Free Motion Abdominals: 2x12x70 lbs. Cybex Prestige Strength Back Extension: 2x12x100 lbs. Cool-Down: Foam Roller Activity Tracking: Steps: 10,795 ~ 5.2 miles

Sunday, July 09, 2017

Activity Tracking:

Steps: 8,582 ~ 4.5 miles

Saturday, July 08, 2017

Warm-Up:

Foam Roller

Bike: 13.19 miles Cool-Down: Foam Roller Activity Tracking: Steps: 6,894 ~ 3.5 miles

Friday, July 07, 2017

Activity Tracking:

Steps: 7,436 ~ 3.9 miles

Thursday, July 06, 2017

Workout:

Slow Burn Yoga Activity Tracking: Steps: 5,931 ~ 3.1 miles

Wednesday, July 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: Deadlifts: 1x6x144 lbs., 1x6x194 lbs., 1x5x214 lbs., 1x4x224 lbs. Icarian Super Squat: 4x6x135 lbs. Cybex Prestige Strength Prone Leg Curl: 4x6x50 lbs. Cybex Eagle NX Calf: 2x10x125 lbs. Cool-Down: Foam Roller Activity Tracking: Steps: 8,023 ~ 3.6 miles

Tuesday, July 04, 2017

Activity Tracking:

Steps: 8,246 ~ 4.3 miles

Monday, July 03, 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: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x4x190 lbs., 1x5x160 lbs. LifeFitness Dual Pulley Row: 1x6x50 lbs., 1x6x60 lbs., 1x4x70 lbs., 1x6x50 lbs. Pull-Ups: 4,4,4,4 => 16 Dips: 4,4,4,4 => 16 Ground Zero Free Motion Abdominals: 2x10x70 lbs. Cybex Prestige Strength Back Extension: 2x10x110 lbs. Cool-Down: Foam Roller Activity Tracking: Steps: 10,596 ~ 5.0 miles

Sunday, July 02, 2017

Activity Tracking:

Steps: 9,449 ~ 5.0 miles

Saturday, July 01, 2017

Warm-Up:

Foam Roller

Run: 3.52 miles Outside Run Cool-Down: Foam Roller Activity Tracking: Steps: 14,747 ~ 7.6 miles

Friday, June 30, 2017

Activity Tracking:

Steps: 7,805 ~ 4.1 miles