Tuesday, December 25, 2018

Activity Tracking:
Steps: 9,740 ~ 5.1 miles
Posted by at No comments:

Monday, December 24, 2018

Activity Tracking:
Steps: 7,140 ~ 3.8 miles
Posted by at No comments:

Sunday, December 23, 2018

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.
Snatches: 1x30(15+15)x16 kg.
 
Workout:
Snatches: 10(5+5)x15x16 kg.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,881 ~ 4.4 miles
Posted by at No comments:

Saturday, December 22, 2018

Activity Tracking:
Steps: 8,890 ~ 4.7 miles
Posted by at No comments:

Friday, December 21, 2018

Warm-Up:
Foam Roller
Workout: 
Octane Fitness XT4700 Elliptical
4.70 miles
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 10,190 ~ 7.3 miles
Posted by at No comments:

Thursday, December 20, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 5,737 ~ 3.0 miles
Posted by at No comments:

Wednesday, December 19, 2018

Activity Tracking:
Steps: 5,320 ~ 2.9 miles
Posted by at No comments:

Tuesday, December 18, 2018

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
Pull-Ups: 8,7,6,5,4 => 30
Kettlebell Cleans: 5x4(2+2)x28 kg.
Push-Ups: 16,14,12,10,8 => 60
Kettlebell Cleans: 5x4(2+2)x28 kg.
Squats: 24,21,18,15,12 => 90
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,821 ~ 4.1 miles
Posted by at No comments:

Monday, December 17, 2018

Activity Tracking:
Steps: 9,597 ~ 5.0 miles
Posted by at No comments:

Sunday, December 16, 2018

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: 1x10x95 lbs., 1x10x115 lbs., 2x10x135 lbs.
Hoist Roc-It Chest Press: 1x5x160 lbs, 1x5x175 lbs., 1x5x190 lbs.
Hammer Strength Row: 1x10x100 lbs., 1x10x115 lbs., 1x5x130 lbs.
Ground Zero Free Motion Abdominal: 2x10x70 lbs.
Cybex Prestige Strength Back Extension: 2x10x100 lbs.
Cybex Eagle NX Calf: 2x10x115 lbs.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 13,848 ~ 6.5 miles
Posted by at No comments:

Saturday, December 15, 2018

Activity Tracking:
Steps: 5,308 ~ 3.1 miles
Posted by at No comments:

Friday, December 14, 2018

Warm-Up:
Foam Roller
 
Workout: 
Octane Fitness XT4700 Elliptical
4.80 miles
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 13,743 ~ 7.2 miles
Posted by at No comments:

Thursday, December 13, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 6,498 ~ 3.4 miles
Posted by at No comments:

Wednesday, December 12, 2018

Activity Tracking:
Steps: 9,309 ~ 4.9 miles
Posted by at No comments:

Tuesday, December 11, 2018

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: 
TechnoGym Skillmill Treadmill: 5 minutes (.33 miles)
 
Circuit: 10x
Snatches: 10x4(2+2)x24 kg.
Push-Ups: 10x4 => 40
Pull-Ups: 10x3 => 30
TechnoGym Skillmill Treadmill: 10x30 seconds
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 14,309 ~ 6.0 miles
Posted by at No comments:

Monday, December 10, 2018

Activity Tracking:
Steps: 6,930 ~ 3.7 miles
Posted by at No comments:

Sunday, December 09, 2018

Warm-Up:
Foam Roller
 
Run:
1.52 miles
Treadmill Intervals: TechnoGym Treadmill

Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,974 ~ 4.9 miles
Posted by at No comments:

Saturday, December 08, 2018

Activity Tracking:
Steps: 5,134 ~ 2.8 miles
Posted by at No comments:

Friday, December 07, 2018

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: 1x15x124 lbs., 1x12x144 lbs., 1x10x164 lbs., 1x8x184 lbs.
Superset: 3x
Pull-Ups: 8,7,5 => 20
Medicine Ball Slams: 3x20x20 lbs.
Superset: 3x
Box Jumps (20" box): 3x10
Burpees: 3x10
Superset: 3x
Crunches: 3x10
Planks: 3x30 seconds
Superset: 3x
TechnoGym Aquafeel Skillrow Rower: 171 meters, 167 meters, 172 meters => 510 meters
Push-Ups: 3x10
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 7,747 ~ 3.1 miles
Posted by at No comments:

Thursday, December 06, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 10,028 ~ 5.2 miles
Posted by at No comments:

Wednesday, December 05, 2018

Activity Tracking:
Steps: 5,368 ~ 3.1 miles
Posted by at No comments:

Tuesday, December 04, 2018

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.
 
Circuit: 5x
Pull-Ups: 7,7,6,5,4 => 29
Push-Ups: 14,14,12,10,8 => 58
Squats: 21,21,18,15,12 => 87
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,710 ~ 5.8 miles
Posted by at No comments:

Monday, December 03, 2018

Activity Tracking:
Steps: 9,293 ~ 4.9 miles
Posted by at No comments:

Sunday, December 02, 2018

Warm-Up:
Foam Roller
 
Run:
2.29 miles
Treadmill Intervals: TechnoGym Treadmill

Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,983 ~ 6.9 miles
Posted by at No comments:

Saturday, December 01, 2018

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 Seated Leg Press: 1x12x150 lbs., 1x12x175 lbs., 1x12x200 lbs.
Hammer Strength Chest Press: 1x5x115 lbs., 1x5x120 lbs., 1x5x125 lbs.
Hammer Strength Row: 1x10x85 lbs., 1x10x100 lbs., 1x5x125 lbs.
Ground Zero Free Motion Abdominal: 2x10x70 lbs.
Cybex Prestige Strength Back Extension: 2x10x100 lbs.
Cybex Eagle NX Calf: 2x10x125 lbs.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 7,654 ~ 3.5 miles
Posted by at No comments:

Friday, November 30, 2018

Activity Tracking:
Steps: 6,680 ~ 3.6 miles
Posted by at No comments:

Thursday, November 29, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 13,633 ~ 7.1 miles
Posted by at No comments:

Wednesday, November 28, 2018

Activity Tracking:
Steps: 5,692 ~ 3.2 miles
Posted by at No comments:

Tuesday, November 27, 2018

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:
Octane Fitness AirDyneX Bike: 100 Calories

Circuit: 10x
Snatches: 10x4(2+2)x24 kg.
Push-Ups: 10x4 => 40
Pull-Ups: 10x2 => 20
Octane Fintess AirDyneX Bike: 10x8 calories
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,114 ~ 5.2 miles
Posted by at No comments:

Monday, November 26, 2018

Activity Tracking:
Steps: 11,442 ~ 6.0 miles
Posted by at No comments:

Sunday, November 25, 2018

Warm-Up:
Foam Roller
 
Run:
1.39 miles
Treadmill Intervals: TechnoGym Treadmill

Cool-Down:
Foam Roller


Activity Tracking:
Steps: 9,131 ~ 4.8 miles
Posted by at No comments:

Saturday, November 24, 2018

Activity Tracking:
Steps: 6,021 ~ 3.2 miles
Posted by at No comments:

Friday, November 23, 2018

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: 6,231 ~ 3.1 miles
Posted by at No comments:

Thursday, November 22, 2018

Activity Tracking:
Steps: 5,105 ~ 2.7 miles
Posted by at No comments:

Wednesday, November 21, 2018

Activity Tracking:
Steps: 6,556 ~ 3.5 miles
Posted by at No comments:

Tuesday, November 20, 2018

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
Pull-Ups: 7,6,6,5,4 => 28
Swings: 5x15x32 kg.
 
Finisher:
Tire Flips: 1x25x176 lbs.
Medicine Ball Slams: 1x25x20 lbs.
Tire Flips: 1x25x176 lbs.
Medicine Ball Slams: 1x25x20 lbs.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 6,854 ~ 2.6 miles
Posted by at No comments:

Monday, November 19, 2018

Activity Tracking:
Steps: 5,518 ~ 2.9 miles
Posted by at No comments:

Sunday, November 18, 2018

Warm-Up:
Foam Roller
 
Run:
1.42 miles
Treadmill Intervals: TechnoGym Treadmill

Cool-Down:
Foam Roller


Activity Tracking:
Steps: 7,120 ~ 3.8 miles
Posted by at No comments:

Saturday, November 17, 2018

Activity Tracking:
Steps: 9,187 ~ 4.8 miles
Posted by at No comments:

Friday, November 16, 2018

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:
Octane Fitness AirDyneX Bike: 100 Calories

Circuit: 10x
Snatches: 10x4(2+2)x24 kg.
Push-Ups: 10x4 => 40
Pull-Ups: 10x2 => 20
Octane Fintess AirDyneX Bike: 10x8 calories
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,381 ~ 3.3 miles
Posted by at No comments:

Thursday, November 15, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 12,276 ~ 6.4 miles
Posted by at No comments:

Wednesday, November 14, 2018

Activity Tracking:
Steps: 5,886 ~ 3.1 miles
Posted by at No comments:

Tuesday, November 13, 2018

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
Pull-Ups: 7,6,5,5,4 => 27
Push-Ups: 14,12,10,10,8 => 54
Squats: 21,18,15,15,12 => 81
 
Finisher:
Tire Flips: 1x25x176 lbs.
Medicine Ball Slams: 1x25x20 lbs.
Tire Flips: 1x25x176 lbs.
Medicine Ball Slams: 1x25x20 lbs.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 11,132 ~ 4.8 miles
Posted by at No comments:

Monday, November 12, 2018

Activity Tracking:
Steps: 9,261 ~ 4.9 miles
Posted by at No comments:

Sunday, November 11, 2018

Warm-Up:
Foam Roller
Run:
1.45 miles
Treadmill Intervals: TechnoGym Treadmill

Cool-Down:
Foam Roller


Activity Tracking:
Steps: 10,998 ~ 5.8 miles
Posted by at No comments:

Saturday, November 10, 2018

Activity Tracking:
Steps: 6,513 ~ 3.5 miles
Posted by at No comments:

Friday, November 09, 2018

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: 5x
Pull-Ups: 7,6,5,4,4 => 26
Swings: 5x15x32 kg.
Finisher:
Tire Flips: 1x25x176 lbs.
Medicine Ball Slams: 1x25x20 lbs.
Tire Flips: 1x25x176 lbs.
Medicine Ball Slams: 1x25x20 lbs.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,222 ~ 3.3 miles
Posted by at No comments:

Thursday, November 08, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 12,099 ~ 6.3 miles
Posted by at No comments:
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