let's have a strong first week, guys!

i turnt myself up too much and worked out the last 3 days so i may actually take today off lol.

but let's get it! post your workout under each day after you've done it. the goal is to have worked out 5x by Sunday night.

kind of thinking about just doing some treadmill speed walking, but i think i should rest my body more.

back to it tomorrow though!

Superset
4 x 10 Flat Dumbell Press (45lb)
4 x 25 diamond push ups

Superset
4 x 10 Incline Dumbbell Press (45lb)
4 x 15 Decline push ups

4 x 15 Incline Iso chest press (140 lbs)
4 x 20 Pec Fly (90 lbs)

Y'all heard of this app, right? Free, customizable, quiet, pretty tough.

Today, i did shoulders on it. Tomorrow, I'll do chest, I guess.

Got back to biking to work (was on travel last week), set a new PR coming home today.

8.8 miles each way. We'll see how it goes with the weather coming up.

did too much
~~~~
When you are born, you cry, and the world rejoices. Live so that when you die, you rejoice, and the world cries.
~~~~
You cannot hate people for their own good.

went ham on medicine ball situps last night. Ate a few strawberries and some scallops and shrimp for dinner.
______________________________
http://i.imgur.com/81XSukd.jpg <-- Happy trails

Squats
Leg Press
Bench Press
Incline Press
Military Press
Skull Crushers
Lateral Raises
Front Overhead Raises
Calf Raises
20 mins of cardio

CrossFit:

Back Squats 5 sets of 7 at 60% of my 1 RM
Band work to rehab my shoulder/rotator cuff
Romanian Dead Lifts
Barbell Squats
Hollow holds for 30 sec.

Being injured sucks BALLS!

Hit the mat for about an hour to work on my smash/ground game

http://board.okayplayer.com/okp.php?az=show_topic&forum=8&topic_id=2427488&mesg_id=2427488&page=

3 sets of 10 pullups (should be 2 sets of 15 but barely can get to 10 for now lol)

2 X 15 squats
2 x 15 deadlifts
2 x 15 Rows
2 x 15 Ham curls
2 x 15 Calf Raises
2 x 15 Leg raises
2 x 15 Delt Flys

which isn't great time, but I haven't run outside in YEARS.

#2: I have an hour scheduled with my personal trainer and I usually do 30-45 min of cardio before our session.

Circuit 1: 7 min of ropes - 30 seconds alternating, 10 seconds rest, 30 seconds slams, 10 seconds rest, 30 seconds oblique slams
Circuit 2: 3 rounds - 20 each resistance band rows and chest presses
Circuit 3: 2 rounds - 60 seconds heavy bag, 10 one-sided deadlifts with 32kg kettle bell, 10 keytlebell shoulder presses, 10 keytlebell squats, 10 step up slams with a 20 lb ball
Circuit 4: core, 2 sets of 10 oblique crunches, 3 sets of ten yoga ball crunches with my trainer providing resistance to my shoulders

Fucking tired.

nice!

https://www.youtube.com/watch?v=U6etLKswjq8

someone was nice enough to share it on the boards. It's quick and effective.

Want to see if I can get some running in this evening after work.

I definitely feel like I got a good workout when I was done.

Front Squats
Bench Press
Decline Press
Incline Dumbell Press
Machine Shoulder Press
Tricep Overhead Press
One-Armed Tricep Overhead Press
Tricep Cable Pushdowns
Overhead Tricep Cable Pulls

~~~~
When you are born, you cry, and the world rejoices. Live so that when you die, you rejoice, and the world cries.
~~~~
You cannot hate people for their own good.

5% improvement in overall output.

I really love this app. It has so many bells and whistles.

Superset

4x12 wide Grip Lat Pull down
4x15 close grip lat pull down

Superset
4x15 iso upright row
4x10 pullup

Superset
3x15 bent over row
3X failure back extension

4 X 25 weighted crunch

-30 minutes on the stairmaster
-3 sets of weighted sit ups
-3 sets of 30 second bridges

does it really matter?

wonder what bin's doing?
http://i.imgur.com/phECCMp.jpg

mostly upper body:
chest, upper/lower back, bicep, tricep, shoulders

lots of ab work

30 mins on the step machine

4 sets of 7 minute workout; 2 am, 2 pm. 4.6 miles walked.

about 2 hours...ended up being about 7 games

CrossFit:

Cleans
Band work

does it really matter?

wonder what bin's doing?
http://i.imgur.com/phECCMp.jpg

deadlifts (new best w/ 425 and full ROM)
stiff leg deadlifts
leg curls
T-bar rows
lat pull downs (overhand and underhand)
barbell curls
dumbell curls
incline dumbell curls

Going back again at noonish.

Superset
4x12 standing dumbbell curl
4x15 tricep curl

Superset
4x15 cable curl
4x20 tricep press down

Superset
4x15 rope curl
4x20 rope tricep press down

Superset
4 sets of 21s
4 sets of dumbbell tricep overheads to failure

2 x 15 Incline Bench Press
2 x 15 Lat raises
2 x 10 Dips
2 x 15 Bicep curls
2 x 15 Shoulder Press (seated)
2 x 15 Tricep Pulldown

nice easy-ish transition back into working out, since i had the flu or whatever.

I did an hour of Cardio on the arc trainer. Man, my explicit workout playlist was pumping in my ears and I did almost 2 miles on that thing at a high resistance. 😊.

been up since 4:30 today..i doubt a workout will happen tonight =/

next week, i guess?

BLAH!

Squat
4 Sets: 12,10,8,6 reps

Leg press
4 sets: 15,12,10 reps, drop set 10

Leg extension
triple drop set: 12,10,10 reps

Leg curl
4 sets: 15,12,10,10

Hex Bar Deadlift
3x10

2 x 15 Leg Extensions
2 x 15 Deadlifts
2 x 10 Pullups
2 x 10 Calf Raises
2 x 15 Seated Rows
2 x 15 Hamstring Curls
2 x 15 Leg Raises
2 x 15 Lat Pulldowns

Bench
Squat
Latt Pull
Military Press

all for 3 sets of 5 at the heaviest weight possible.

Followed by a 3/4 Mile run.

1st day out....

Front squats (superset with back squats, but not at my regular numbers for those)
Bent over rows
Cable seated rows (one and two handed)
Lat Pulldown )one and two handed)
Curls in the lat pulldown station
Curls in the seated row station
Cable curls
Cardio

CrossFit:

Back Squats
Press
Dumbbell Lateral Raises

400 m run

Pushups
Toes 2 Bar
Deadlifts


All of these were scaled (except the back squats) due to me being broken, but eventually, I will get my groove back. :)

~~~~
When you are born, you cry, and the world rejoices. Live so that when you die, you rejoice, and the world cries.
~~~~
You cannot hate people for their own good.

Squat
4 Sets: 12,10,8,6 reps

Leg press
4 sets: 15,12,10 reps, drop set 10

Leg extension
triple drop set: 12,10,10 reps

Leg curl
4 sets: 15,12,10,10

Hex Bar Deadlift
3x10

burpees
jump squats
mountain climbers
jump rope

20 minute abwork

bicycles
planks
side planks
crunches
situps
etc

does it really matter?

wonder what bin's doing?
http://i.imgur.com/phECCMp.jpg

Couldn't ride today. Supposed to storm here soon.

http://instagram.com/p/1TTVhaCEWm/

Week wrap up. I was shit on my diet this week, but I kept the exercise going.

:(

Leg day.
My quads are coming along nicely.
Hamstrings and glue tie in ghosting under this last thin layer of fat.
Leg day is my fav! Tho these good mornings have my lower back extemely tight today :(

http://www.active.com/brooklyn-ny/running/distance-running-races/18th-annual-cinco-de-mayo-5k-run-2015?int=

I have started training for it using the Couch to 5K App.

#okpfit

#maybenot

I dont have many pics there tho lol