Sunday, March 25, 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: 1x20(10+10)x25 lbs., 1x10(01+10)x30 lbs., 1x10(5+5)x35 lbs.
 
Superset:
Front Plate Raise: 4x10x25 lbs.
Precor Rear Delt: 1x10x70 lbs., 3x10x80 lbs.
 
Nautilus Overhead Press: 1x10x65 lbs., 1x8x80 lbs., 2x6x95 lbs.
 
Superset:
Standing Dumbbell Upright Row: 4x10x40(20+20) lbs.
Dumbbell Shrug: 4x10x90(45+45) lbs.
 
Broad Jump to Push-Up: 4x5
 
Superset:
Push-Up: 2x15
Swings: 2x15x32 kg.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 6,818 ~ 2.3 miles
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Saturday, March 24, 2018

Activity Tracking:
Steps: 7,736 ~ 4.1 miles
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Friday, March 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:
Superset:
Chin-Up: 5,5,5 (Hammer Strength Assisted Dip/Chin - using 40 lbs. on set 2 and 55 lbs. on set 3)
Pull-Up: 5,5,5 (Hammer Strength Assisted Dip/Chin - using 40 lbs. on set 2 and 55 lbs. on set 3)
 
Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x8x146 lbs., 1x6x156 lbs.
Dumbbell Romanian Deadlift: 3x10x80(40+40) lbs.
 
Triset:
Seated Wide-Grip Barbell Curl: 3x7x40 lbs.
Seated Barbell Curl: 3x7x40 lbs.
Seated Narrow-Grip Barbell Curl: 3x7x40 lbs.
 
Alternating Hammer-Grip Preacher Curl: 2x20(10+10)x15 lbs.
TechnoGym Arm Curl: 2x20(10+10)x20 lbs.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,916 ~ 3.8 miles
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Thursday, March 22, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 11,963 ~ 6.3 miles
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Wednesday, March 21, 2018

Activity Tracking:
Steps: 11,434 ~ 6.0 miles
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Tuesday, March 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:
Push-Up: 4x10
Superset:
Flat Bench Dumbbell Fly: 4x10x60(30+30) lbs.
Close-Grip Dumbbell Press: 1x10x40 lbs., 3x10x50 lbs.
Bar Throw and Press: 2x10x70 lbs., 2x10x50 lbs.
Superset:
Incline Dumbbell Fly: 3x10x60(30+30) lbs.
LifeFitness Triceps Pushdown: 3x10x50 lbs.
LifeFitness Triceps Press: 1x15x100 lbs., 2x10x100 lbs.
Dips: 3x5 (Hammer Strength Assisted Dip/Chin - using 55 lbs.)
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 11,311 ~ 4.9 miles
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Monday, March 19, 2018

Activity Tracking:
Steps: 10,324 ~ 5.4 miles
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Sunday, March 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)x28 kg.
Workout:
Walking Lunge: 3x20(10+10)x50 lbs.
Ground Zero Free Motion Squat: 1x10x120 lbs., 1x10x140 lbs., 1x10x160 lbs., 1x15x120 lbs.
Wide-Grip Stiff-Legged Barbell Deadlift: 3x10x70 lbs.
Superset:
Dumbbell Jump Squat: 3x10x30(15+15) lbs.
Jump Squat: 3x10
Superset:
Dumbbell Thruster: 3x10x40(20+20) lbs.
Burpee: 3x5
Leg Finisher:
Dumbbell Squat Hold: 3 x 30 seconds x 60(30+30) lbs.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 6,337 ~ 2.0 miles
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Saturday, March 17, 2018

Activity Tracking:
Steps: 11,356 ~ 6.0 miles
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Friday, March 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:
Triset:
Push-Up: 10,10,10 => 30
Decline Push-Up: 5,5,4 => 14
Incline Push-Up: 10,5,5 => 20
Triset:
Inverted Row: 12,12,12 => 36
Dip: 10,10,10 => 30 (Hammer Strength Assisted Dip/Chin - using 40 lbs.)
Close-Grip Push-Up on Bar: 10,10,10 => 30
Triset:
Jump Lunge: 3x20(10+10)
Bodyweight Squat: 3x20
Medicine Ball Burpee: 3x15x16 lbs.
Dumbbell Woodchop: 2x20x20 lbs.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 12,309 ~ 5.1 miles
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Thursday, March 15, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 10,461 ~ 5.5 miles
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Wednesday, March 14, 2018

Activity Tracking:
Steps: 8,790 ~ 4.6 miles
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Tuesday, March 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:
Plate Shoulder Circle Big to Small Rotation: 3 x 30 seconds x 10(5+5) lbs.
Dumbbell One-Arm Shoulder Press: 1x20(10+10)x20 lbs., 1x20(10+10)x25 lbs., 1x16(8+8)x30 lbs., 1x16(8+8)x35 lbs.
Precor Rear Delt: 4x15x70 lbs.
Front Towel Raise: 1x12x17.5 lbs., 1x10x20 lbs., 1x8x22.5 lbs.
Push Press: 1x12x50 lbs., 1x12x60 lbs., 1x10x70 lbs.
Triset:
Dumbbell Shrug: 2x10x110(55+55) lbs.
Shoulder Tap: 2x20(10+10)
Dumbbell V-Sit Cross Jab: 2x20(10+10)x20 lbs.
Circuit: 3 Rounds
Push-Up: 5,5,5 => 15
Swings: 3x10x32 kg.
Box Jump: 3x10x20" box
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 7,345 ~ 2.5 miles
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Monday, March 12, 2018

Activity Tracking:
Steps: 8,939 ~ 4.7 miles
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Sunday, March 11, 2018

Warm-Up:
Foam Roller
 
Workout: 
Precor EFX 576i Elliptical
2.58 miles
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 8,756 ~ 4.2 miles
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Saturday, March 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:
Renegade Row: 3x10(5+5)x24 kg.
Barbell Deadlift Bent Row Complex: 2x10x95 lbs.
Pull-Up: 5,4,5 => 14
Chin-Up: 2x10 (Hammer Strength Assisted Dip/Chin - using 70 lbs.)
 
Triset:
Wide-Grip Standing Barbell Curl: 2x5x45 lbs.
Barbell Curl: 2x5x45 lbs.
Close-Grip Standing Barbell Curl: 2x5x45 lbs.
 
Cross-Body Hammer Curl: 2x20(10+10)x15 lbs.
 
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 7,801 ~ 3.0 miles
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Friday, March 09, 2018

Activity Tracking:
Steps: 5,073 ~ 2.7 miles
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Thursday, March 08, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 13,044 ~ 6.8 miles
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Wednesday, March 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:
Superset:
Incline Dumbbell Fly: 3x10x60(30+30) lbs.
Decline Push-Up: 5,5,4 => 14
Reverse Triceps Bench Press: 1x15x50 lbs., 1x12x55 lbs., 1x10x55 lbs.
Superset:
Hoist Roc-It Pec Fly: 2x10x39 lbs., 1x10x32 lbs.
Push-Up: 5,5,4(3+1) => 14
Precor Triceps Extension: 1x12x40 lbs., 1x10x60 lbs., 1x10x70 lbs.
Dip: 3x10 (Hammer Strength Assisted Dip/Chin - using 55 lbs.)
LifeFitness Triceps Press: 1x10x85 lbs., 1x10x90 lbs., 1x10x95 lbs.
V-Sit Lying Down Ball Throw and Catch: 3x15x8 lbs.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 13,204 ~ 6.2 miles

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Tuesday, March 06, 2018

Activity Tracking:
Steps: 13,478 ~ 7.3 miles
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Monday, March 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:
Dumbbell Walking Lunge: 1x40(20+20)x35 lbs.
Single-Leg Squat to Box: 30(15+15),10(5+5) x 20" box
Stiff-Legged Barbell Deadlift: 1x30x65 lbs.
Icarian Super Squat (back): 1x25x55 lbs.
Icarian Super Squat (front): 1x25x55 lbs.
Leg Finisher:
Mountain Climbers: 30 seconds (60 reps)
90-Degree Jump Squat Twist: 30 seconds (28 reps)
Air Squat: 30 seconds (24 reps)
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 11,855 ~ 5.4 miles
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Sunday, March 04, 2018

Activity Tracking:
Steps: 5,719 ~ 3.3 miles
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Saturday, March 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:
Pull-Up: 5,4,10 (3rd set: Hammer Strength Assisted Dip/Chin - using 55 lbs.)
Chin-Up: 5,5,5 (Hammer Strength Assisted Dip/Chin - using 55 lbs.)
Push-Up: 15
Shoulder Tap: 24(12+12)
Dip: 12 (Hammer Strength Assisted Dip/Chin - using 55 lbs.)
Push-Up: 10
Circuit: 1 Round: As Many Reps As Possible in 45 seconds for each exercise
Lateral Hops: 37
Jump Squat: 27
Alternating Rear Lunge: 20(10+10)x30 lbs.
Air Squat: 30
Lateral Hop (4) to Sprint (~20 feet): 5
Jump Squat: 30
Overhead Press: 30x40(20+20) lbs.
Hammer Curl: 32(16+16)x15 lbs.
Renegade Row: 28(14+14)x30 lbs.
Standing Jab: 100
Push-Up: 20
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 6,941 ~ 2.1 miles
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Friday, March 02, 2018

Activity Tracking:
Steps: 5,821 ~ 3.1 miles
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Thursday, March 01, 2018

Workout:
Root Yoga


Activity Tracking:
Steps: 12,378 ~ 6.5 miles
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Wednesday, February 28, 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: 20(10+10)x6x16 kg.
Cool-Down:
Foam Roller


Activity Tracking:
Steps: 10,962 ~ 5.6 miles
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