| Activity Tracking: |
| Steps: 6,934 ~ 3.6 miles |
Tuesday, October 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: | ||
| Deadlifts: 1x7x144 lbs., 1x7x194 lbs., 1x7x214 lbs. | ||
| TRX Inverted Rows: 3x10 | ||
| Snatches: 3x10(5+5)x24 kg. | ||
| TANK Sled (Level 1): 3 x 84 feet | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, October 18, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Monday, October 16, 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., 1x4x194 lbs., 1x3x214 lbs., 1x5x144 lbs. | ||
| Pull-Ups: 5,3,3,3 => 14 | ||
| 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. | ||
| TANK Sled (Level 2): 4 x 84 feet (Push, Pull, Push, Pull) | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, October 14, 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: | ||
| Nautilus Vertical Chest: 1x5x95 lbs., 1x5x110 lbs., 1x5x125 lbs., 1x4x140 lbs. | ||
| Precor Lateral Raises: 2x5x50 lbs. | ||
| Cybex Prestige Strength Leg Press: 1x8x155 lbs., 1x8x195 lbs., 1x8x235 lbs., 1x8x255 lbs. | ||
| Hoist Roc-It Mid Row: 1x8x185 lbs., 1x8x225 lbs., 1x5x245 lbs., 1x5x265 lbs. | ||
| LifeFitness Biceps Curl: 2x10x65 lbs. | ||
| Techno Gym Arm Extension: 2x10x65 lbs. | ||
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. | ||
| Cybex Eagle NX Calf: 2x10x120 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x110 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, October 11, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Walk/Jog/Run:
|
Monday, October 09, 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: 5x | ||
| Deadlifts: 1x8x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x3x224 lbs., 1x8x144 lbs. | ||
| Pull-Ups: 5,4,3,2,2 => 16 | ||
| TANK Sled (Level 2): 4 x 84 feet | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, October 07, 2017
| Warm-Up: | ||||||
| Foam Roller | ||||||
Bike:
|
Wednesday, October 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: | ||
| Circuit: 5x | ||
| Deadlifts: 1x8x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x3x224 lbs., 1x8x144 lbs. | ||
| Pull-Ups: 5,4,3,2,2 => 16 | ||
| Cool-Down: | ||
Foam
Roller
|
Monday, October 02, 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: 5x | ||
| Row (Concept 2 Rower): 300 meters | ||
| Cleans: 10(5+5)x32 kg. | ||
| Push-Ups: 5 | ||
| rest 1 minute | ||
| Actual Rowing Distance: 1,583 meters (.98 miles) | ||
| 312 meters | ||
| 321 meters | ||
| 317 meters | ||
| 315 meters | ||
| 318 meters | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, September 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: | ||
| Cybex Prestige Strength Leg Press: 1x12x135 lbs. 1x12x175 lbs., 1x12x225 lbs. | ||
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
| Pull-Ups: 5,4,3,2,1 => 15 | ||
| Hoist Roc-It Abs: 2x12x185 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x100 lbs. | ||
| Cybex Eagle NX Calf: 2x12x130 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Monday, September 25, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Bike:
|
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