Tuesday, June 25, 2019

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:

Cleans: 15x4(2+2)x32 kg.; rest 30 seconds between sets

Pull-Ups: 15x2; rest 20 seconds between sets

Bench Press: 10x2x114 lbs.; rest 30 seconds between sets

Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x190 lbs., 10x2x275 lbs.; rest 20 seconds between sets

Cool-Down:

Foam Roller Activity Tracking: Steps: 10,263 ~ 4.6 miles

Monday, June 24, 2019

Activity Tracking:

Steps: 10,400 ~ 5.5 miles

Sunday, June 23, 2019

Warm-Up:

Foam Roller

Workout:

Octane Fitness XT4700 Elliptical 5.37 miles   Cool-Down: Foam Roller Activity Tracking: Steps: 7,370 ~ 7.0 miles

Saturday, June 22, 2019

Activity Tracking:

Steps: 11,557 ~ 6.7 miles

Friday, June 21, 2019

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., 1x5x244 lbs.

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

TechnoGym Treadmill: 3 x 50 yards x 150 watts; rest 30 seconds between reps Cool-Down: Foam Roller Activity Tracking: Steps: 8,979 ~ 4.0 miles

Thursday, June 20, 2019

Workout:

Root Yoga Activity Tracking: Steps: 11,416 ~ 6.0 miles

Wednesday, June 19, 2019

Activity Tracking:

Steps: 5,909 ~ 3.1 miles

Tuesday, June 18, 2019

Activity Tracking:

Steps: 8,061 ~ 4.2 miles

Monday, June 17, 2019

Activity Tracking:

Steps: 12,465 ~ 6.5 miles

Sunday, June 16, 2019

Activity Tracking:

Steps: 7,156 ~ 3.7 miles

Saturday, June 15, 2019

Activity Tracking:

Steps: 8,109 ~ 4.2 miles

Friday, June 14, 2019

Activity Tracking:

Steps: 9,509 ~ 5.0 miles

Thursday, June 13, 2019

Activity Tracking:

Steps: 8,984 ~ 4.7 miles

Wednesday, June 12, 2019

Warm-Up:

Foam Roller

Workout:

Octane Fitness XT4700 Elliptical 5.46 miles   Cool-Down: Foam Roller Activity Tracking: Steps: 15,345 ~ 11.0 miles

Tuesday, June 11, 2019

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., 1x5x214 lbs., 1x5x234 lbs.

Push-Press: 3x10(5+5)x20 kg.

Pull-Ups: 5,5,5 => 15

Superset:

Swings: 10,9,8,7,6,5,4,3,2,1 => 55 x 32 kg.

Burpees: 10,9,8,7,6,5,4,3,2,1 => 55

Cool-Down:

Foam Roller Activity Tracking: Steps: 12,498 ~ 5.6 miles

Monday, June 10, 2019

Activity Tracking:

Steps: 10,027 ~ 5.2 miles

Sunday, June 09, 2019

Warm-Up:

Foam Roller

Run: 3.50 miles Outside Run   Cool-Down: Foam Roller Activity Tracking: Steps: 11,342 ~ 5.4 miles

Saturday, June 08, 2019

Activity Tracking:

Steps: 5,065 ~ 2.7 miles

Friday, June 07, 2019

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: 1x10x150 lbs., 1x10x200 lbs., 1x10x275 lbs.

Hoist Roc-It Shoulder Press: 1x10x69 lbs., 1x8x76 lbs., 1x5x90 lbs.

Hoist Roc-It Mid Row: 1x10x145 lbs., 1x10x205 lbs., 1x10x265 lbs.

Superset:

Swings: 10,9,8,7,6,5,4,3,2,1 => 55 x 32 kg.

Burpees: 10,9,8,7,6,5,4,3,2,1 => 55

Cool-Down:

Foam Roller Activity Tracking: Steps: 7,642 ~ 3.2 miles

Thursday, June 06, 2017

Workout:

Root Yoga Activity Tracking: Steps: 9,209 ~ 4.8 miles

Wednesday, June 05, 2019

Activity Tracking:

Steps: 5,417 ~ 2.9 miles

Tuesday, June 04, 2019

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: 3x Snatches: 3x4(2+2)x24 kg. Pull-Ups: 3x5 => 15 Push-Ups: 3x10 => 30 TechnoGym Aquafeel Skillrow Rower: 264 meters, 267 meters, 266 meters => 797 meters   Cool-Down: Foam Roller Activity Tracking: Steps: 12,944 ~ 5.9 miles

Monday, June 03, 2019

Activity Tracking:

Steps: 9,111 ~ 4.8 miles

Sunday, June 02, 2019

Warm-Up:

Foam Roller

Run: 3.54 miles Outside Run   Cool-Down: Foam Roller Activity Tracking: Steps: 13,141 ~ 6.4 miles

Saturday, June 01, 2019

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: 1x5x134 lbs., 1x5x184 lbs., 1x5x204 lbs.

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

TechnoGym Treadmill: 3 x 50 yards x 150 watts; rest 30 seconds between reps Cool-Down: Foam Roller Activity Tracking: Steps: 9,290 ~ 4.2 miles

Friday, May 31, 2019

Activity Tracking:

Steps: 11,801 ~ 6.2 miles

Thursday, May 30, 2019

Workout:

Root Yoga Activity Tracking: Steps: 11,525 ~ 6.0 miles

Wednesday, May 29, 2019

Activity Tracking:

Steps: 5,969 ~ 3.3 miles