Tuesday, February 27, 2018

Activity Tracking:

Steps: 11,425 ~ 6.0 miles

Monday, February 26, 2018

Activity Tracking:

Steps: 10,602 ~ 5.6 miles

Sunday, February 25, 2018

Workout:

Snowshoe Walk/Jog/Run 2.57 miles Activity Tracking: Steps: 12,306 ~ 6.2 miles

Saturday, February 24, 2018

Workout:

Cross Country Skiing 1.20 miles Activity Tracking: Steps: 6,967 ~ 4.7 miles

Friday, February 23, 2018

Activity Tracking:

Steps: 6,637 ~ 3.5 miles

Thursday, February 22, 2018

Workout:

Root Yoga Activity Tracking: Steps: 10,747 ~ 5.6 miles

Wednesday, February 21, 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: Arnold Press: 1x10x60(30+30) lbs., 2x8x60(30+30) lbs.   Superset: Front Plate Raise: 3x10x25 lbs. Bent-Over Rear-Delt Raise: 3x10x50(25+25) lbs.   Standing Kettlebell Press: 1x10x32(16+16) kg., 1x10x50(25+25) lbs., 1x10x40(20+20) lbs.   Superset: Standing Kettlebell Upright Row: 3x10x24 kg. Kettlebell Shrug: 3x10x48(24+24) kg.   Push-Up (used Perfect Push-Up): 3x5   Circuit: 2 Rounds Push-Up (used Perfect Push-Up): 5,5 => 10 Tuck Jump: 5,5 => 10 Burpee: 5,5 => 10 Ab-OrigiOnals: 5,5 => 10   Cool-Down: Foam Roller Activity Tracking: Steps: 11,628 ~ 5.6 miles

Tuesday, February 20, 2018

Activity Tracking:

Steps: 9,736 ~ 5.1 miles

Monday, February 19, 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: Chin-Up: 5,4,5 (3rd set: Hammer Strength Assisted Dip/Chin - using 55 lbs.) Pull-Up: 3,2,5 (3rd set: Hammer Strength Assisted Dip/Chin - using 70 lbs.)   Lat Pull-Down: 1x8x136 lbs., 2x9x126 lbs.   Superset: Dumbbell Romanian Deadlift: 2x10x70(35+35) lbs. Hoist Roc-It Mid Row: 2x10x165 lbs.   Triset: Seated Wide-Grip Barbell Curl: 2x7x40 lbs. Seated Barbell Curl: 2x7x40 lbs. Seated Close-Grip Barbell Curl: 2x7x40 lbs.   Alternating Hammer-Grip Preacher Curl: 1x20(10+10)x15 lbs., 1x20(10+10)x20 lbs.   Concentration Curl: 2x10(5+5)x15 lbs.   Cool-Down: Foam Roller Activity Tracking: Steps: 11,659 ~ 5.2 miles

Sunday, February 18, 2018

Activity Tracking:

Steps: 6,299 ~ 3.3 miles

Saturday, February 17, 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: 2x30(15+15)x18 kg.

Workout: Push-Up: 10,10,8,8,8 => 44   Superset: Flat Bench Dumbbell Fly: 3x10x60(30+30) lbs. Close-Grip Dumbbell Press: 3x10x30 lbs.   Smith Machine Bar Throw and Press: 3x8x70 lbs.   Superset: Incline Dumbbell Fly: 2x10x60(30+30) lbs. Close-Grip Bench Press: 1x10x65 lbs., 1x8x65 lbs.   LifeFitness Triceps Press: 1x10x130 lbs., 1x10x115 lbs., 1x10x100 lbs.   Bar Dip: 6,5,3 (Hammer Strength Assisted Dip/Chin - using 55 lbs.)   Cool-Down: Foam Roller Activity Tracking: Steps: 7,621 ~ 3.2 miles

Friday, February 16, 2018

Activity Tracking:

Steps: 8,928 ~ 4.7 miles

Thursday, February 15, 2018

Workout:

Root Yoga Activity Tracking: Steps: 11,687 ~ 6.1 miles

Wednesday, February 14, 208

Warm-Up:

Foam Roller

Bike: 5.78 miles Octane Fitness xR6000 Recumbent Elliptical Cross Trainer   Cool-Down: Foam Roller Activity Tracking: Steps: 14,311 ~ 5.8 miles

Tuesday, February 13, 2018

Activity Tracking:

Steps: 8,672 ~ 4.5 miles

Monday, February 12, 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: Walking Lunge: 3x10(5+5)x32 kg. Icarian Super Squat: 2x12x135 lbs., 2x8x155 lbs. Wide-Grip Stiff-Legged Barbell Deadlift: 3x10x114 lbs. Superset: Dumbbell Jump Squat: 2x10x35(17.5+17.5) lbs. Jump Squat: 2x10 Superset: Dumbbell Thruster: 2x5x35(17.5+17.5) lbs. Burpee: 2x5 Leg Finisher: Dumbbell Squat Hold: 2x 20 seconds x 40(20+20) kg. Cool-Down: Foam Roller Activity Tracking: Steps: 10,299 ~ 4.6 miles

Sunday, February 11, 2018

Activity Tracking:

Steps: 5,951 ~ 3.1 miles

Saturday, February 10, 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: Triset: Push-Up: 5,5,5,5 Close Push-Up: 5,5,4,2 Wide Push-Up: 5,5,5,4 Triset: Bar Dip: 10,7,5 (Hammer Strength Assisted Dip/Chin - using 40 lbs.) Bench Dip: 10,10,10 Bar Dip: 8,8,7 (Hammer Strength Assisted Dip/Chin - using 55 lbs.) Triset: Wide-Stance Jump Squat to Close-Stance: 3x20(10+10) Push-Up: 3x5 Tuck Jump: 3x10 Cool-Down: Foam Roller Activity Tracking: Steps: 7,607 ~ 3.2 miles

Friday, February 09, 2018

Activity Tracking:

Steps: 6,106 ~ 3.2 miles

Thursday, February 08, 2018

Workout:

Root Yoga Activity Tracking: Steps: 13,502 ~ 7.1 miles

Wednesday, February 07, 2018

Warm-Up:

Foam Roller

Run: 2.57 miles LifeFitness Elliptical Cool-Down: Foam Roller Activity Tracking: Steps: 14,893 ~ 7.5 miles

Tuesday, February 06, 2018

Activity Tracking:

Steps: 8,552 ~ 4.5 miles

Monday, February 05, 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: Plate Shoulder Circle Big to Small Rotation: 2 x 30 seconds x 10(5+5) lbs. Dumbbell One-Arm Shoulder Press: 1x20(10+10)x20 lbs., 1x20(10+10)x25 lbs., 1x8(4+4)x35 lbs., 1x6(3+3)x40 lbs. Seated Bent-Over Rear-Delt Raise: 4x10x40(20+20) lbs. Front Towel Raise: 2x12x20 lbs., 1x10x25 lbs. Push Press: 3x12x50 lbs.   Triset: Dumbbell Shrug: 3x10x100(50+50) lbs. Shoulder Tap: 3x20(10+10) Dumbbell V-Sit Cross Jab: 3x20(10+10)x15 lbs.   Triset: Push-Up: 3x10 Swings: 3x10x32 kg. Box Jump: 3x10x 20" box     Cool-Down: Foam Roller Activity Tracking: Steps: 12,708 ~ 5.4 miles

Sunday, February 04, 2018

Activity Tracking:

Steps: 5,851 ~ 3.1 miles

Saturday, February 03, 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: Renegade Row: 3x10(5+5)x24 kg.   Superset: Deadlift: 3x10x144 lbs. Barbell Row: 3x8x95 lbs.   Pull-Up: 5,3,5 (3rd set: Hammer Strength Assisted Dip/Chin - using 40 lbs.)   Chin-Up: 2x5 (Hammer Strength Assisted Dip/Chin - using 50 lbs.)   Triset: Wide-Grip Standing Barbell Curl: 2x5x35 lbs. Barbell Curl: 2x5x35 lbs. Close-Grip Standing Barbell Curl: 2x5x35 lbs.   Cross-Body Hammer Curl: 2x10(5+5)x20 lbs.   Cool-Down: Foam Roller Activity Tracking: Steps: 7,026 ~ 2.8 miles

Friday, February 02, 2018

Activity Tracking:

Steps: 5,430 ~ 2.8 miles

Thursday, February 01, 2018

Workout:

Root Yoga Activity Tracking: Steps: 13,308 ~ 7.0 miles

Wednesday, January 31, 2018

Activity Tracking:

Steps: 8,770 ~ 4.6 miles

Tuesday, January 30, 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: Incline Dumbbell Fly: 2x10x60(30+30) lbs. Decline Push-Up: 5,5 => 10 Reverse Triceps Bench Press: 15,12,10,10 x 45 lbs. Superset: Decline Dumbbell Fly: 2x10x60(30+30) lbs. Push-Up: 5,3+2 => 10 Dumbbell One-Arm Tricep Extension: 2x14(7+7)x15 lbs. Body Triceps Press using Flat Bench: 10,8,6 => 24 Skullcrusher: 3x10x35 lbs. V-Sit Lying Down Ball Throw and Catch: 3x10x4 lbs. Cool-Down: Foam Roller Activity Tracking: Steps: 11,603 ~ 5.6 miles

Monday, January 29, 2018

Activity Tracking:

Steps: 10,048 ~ 5.3 miles

Sunday, January 28, 2018

Activity Tracking:

Steps: 5,377 ~ 2.9 miles

Saturday, January 27, 2018

Warm-Up:

Stretch

Snowshoe Run: 3.52 miles Snowshoe Run at Afton State Park Cool-Down: Stretch Activity Tracking: Steps: 12,512 ~ 6.0 miles

Friday, January 26, 2018

Activity Tracking:

Steps: 9,723 ~ 5.1 miles