Friday, August 25, 2017

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


Activity Tracking:
Steps: 11,528 ~ 6.3 miles
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Thursday, August 24, 2017

Activity Tracking:
Steps: 5,176 ~ 2.7 miles
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Wednesday, August 23, 2017

Activity Tracking:
Steps: 7,093 ~ 3.7 miles
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Tuesday, August 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: 1x12x130 lbs. 1x12x180 lbs., 1x12x230 lbs.
Nautilus Vertical Chest: 1x5x100 lbs., 1x5x115 lbs., 1x5x125 lbs.
Hoist Roc-It Mid Row: 1x7x185 lbs., 1x7x205 lbs., 1x7x225 lbs.
Ground Zero Free Motion Abdominals: 2x10x70 lbs.
Cybex Prestige Strength Back Extension: 2x10x100 lbs.
Cybex Eagle NX Calf: 2x10x115 lbs.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,712 ~ 6.3 miles
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Monday, August 21, 2017

Activity Tracking:
Steps: 13,132 ~ 6.9 miles
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Sunday, August 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:
Snatches: 30(15+15)x6x16 kg.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 6,045 ~ 3.0 miles
 
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Saturday, August 19, 2017

Activity Tracking:
Steps: 6,062 ~ 3.2 miles
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Friday, August 18, 2017

Activity Tracking:
Steps: 7,226 ~ 3.8 miles
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Thursday, August 17, 2017

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


Activity Tracking:
Steps: 12,131 ~ 6.2 miles
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Wednesday, August 16, 2017

Activity Tracking:
Steps: 6,252 ~ 3.3 miles
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Tuesday, August 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:
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs.
 
Cardio:
Concept 2 Rower: 2,030 meters (1.26 miles); time: 09:22.0
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 9,013 ~ 4.0 miles
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Monday, August 14, 2017

Activity Tracking:
Steps: 10,656 ~ 5.6 miles
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Thursday, August 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.
 
Cardio Strength:
Burpee + Push-Up + Pull-Up: 10
Clean & Jerk: 1x10(5+5)x24 kg.
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.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,623 ~ 4.1 miles
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Wednesday, August 09, 2017

Activity Tracking:
Steps: 12,569 ~ 6.6 miles
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Tuesday, August 08, 2017

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


Activity Tracking:
Steps: 17,758 ~ 9.3 miles
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Monday, August 07, 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
LifeFitness Triceps Press: 1x6x140 lbs., 1x6x150 lbs., 1x5x155 lbs., 1x5x160 lbs.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 11,010 ~ 5.4 miles
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Sunday, August 06, 2017

Activity Tracking:
Steps: 5,474 ~ 2.9 miles
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Saturday, August 05, 2017

Warm-Up:
Stretch
 
Run:
3.70 miles
Trail Run

Cool-Down:
Stretch


Activity Tracking:
Steps: 13,995 ~ 7.1 miles
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Friday, August 04, 2017

Activity Tracking:
Steps: 7,801 ~ 4.2 miles
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Thursday, August 03, 2017

Workout:
Root Yoga


Activity Tracking:
Steps: 9,211 ~ 4.8 miles
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Wednesday, August 02, 2017

Activity Tracking:
Steps: 12,505 ~ 6.6 miles
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Tuesday, August 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:
Icarian Super Squat: 1x6x135 lbs., 1x6x155 lbs., 2x6x165 lbs.
Deadlifts: 1x6x144 lbs., 1x5x194 lbs., 1x4x214 lbs., 1x4x224 lbs.
Cybex Prestige Strength Prone Leg Curl: 4x6x55 lbs.
Cybex Eagle NX Calf: 2x12x125 lbs.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,014 ~ 5.8 miles
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Monday, July 31, 2017

Activity Tracking:
Steps: 10,897 ~ 5.7 miles
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Sunday, July 30, 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.
Swings: 1x10(5+5)x20 kg., 24 kg., 28 kg., 32 kg.
1x10x40 kg., 48 kg., 40 kg.
1x10(5+5)x32 kg., 28 kg., 24 kg., 20 kg.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 5,831 ~ 2.6 miles
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