01NOV2010

Focus: Chest/Back

50 Burpee Pullups
50 Pushup + Dumbell Row @ 50#
40 Bench Press @ 175#
40 Ring Rows
30 Alternating Incline Dumbell Press @ 60# (ea)
30 Pullups
20 Unilateral Flat Dumbell Press @ 65# (ea)
20 Romanian Deadlift @ 155# (ea)
10 One-Handed Pushups (ea)
10 Bent Rows @ 135#

5 Rounds of:
10 Plyo Pushups
500 m C2 Row

22SEP2010

5 Exercises, done for 5 minutes each:

Tire Flip (15x each minute)
Sledgehammer on a Tire (30x each minute)
Fastrope Drag
Kettlebell Halo @ 30# (30 seconds on, 15 seconds off)
Medicine Ball Throw (13 lbs)

Notes:
Fastrope Drag - attach a 45 lb plate to the rope.  Drag the rope all the way out, then pull the rope to your position until the weight reaches you.  Rinse and repeat.

21SEP2010

Sorry for the delay... had to deal with some family issues.

Focus: Chest

Burpee Pullups
  10
  8
  6
  4
  2
Bench Press
  7 @ 195#
  7 @ 185#
  8 @ 175#
  9 @ 165#
  10 @ 155#
Alternating Incline Dumbell Press
  2 @ 70#
  3 @ 70#
  5 @ 65#
  5 @ 65#
  5 @ 60#
  6 @ 60#
Unilateral Flat Dumbell Press
  3 @ 75#
  4 @ 75#
  5 @ 70#
  6 @ 70#
  7 @ 65#
  7 @ 65#
Ring Pushups x 40
Turkish Getup @ 45# (Barbell) x 24
Hand Stand Shoulder Touches x 20 (each)
Romanian Deadlift @ 135# x 40 (each)

14SEP2010

5 mi Run
Easy (~8:00 min/mi) out
Cruise (~6:00 min/mi) back

Time: 35:08
Average Heart Rate: 81%
Calories: 809

 --

Focus: Arms

Chinups / Dips
  10 / 15 @ BW
  6 / 8 @ 45#
  6 / 8 @ 45#
  6 / 8 @ 25#
  6 / 8 @ 25#
Dumbell Curl / Skullcrusher + Narrow Press
  6 @ 50# / 10 @ 80#
  6 @ 50# / 10 @ 85#
  6 @ 50# / 8 @ 95#
  6 @ 50# / 8 @ 95#
  6 @ 50# / 10 @ 85#
Hammer Curl / Diamond Pushup
  7 @ 45# / 12
  7 @ 45# / 12
  9 @ 40# / 12
  9 @ 40# / 12
  9 @ 40# / 12
Unilateral Preacher Curl / Overhead Skullcrusher
  5 @ 45# / 12 @ 85#
  8 @ 35# / 10 @ 95#
  4 @ 45# / 9 @ 95#
  7 @ 35# / 8 @ 95#
Reverse Cable Curl / Reverse Tricep Extension
  7 @ 25# / 8 @ 20#
  9 @ 20# / 8 @ 20#
  8 @ 20# / 14 @ 15#
  10 @ 15# / 14 @ 15#
Chinups / Dips
  8 / 15 @ BW
  8 / 12 @ BW
  6 / 12 @ BW

Enjoy.

13SEP2010

Focus: Shoulders
I consider my shoulders the weakest point on my body... they've been injured multiple times.  That said, if these weights seem on the light side, feel free to scale up the resistance.

Core Warmup
  6 @ 45#
  6 @ 75#
  6 @ 105#
  6 @ 105#
Circuit #1 (4x, no rest)
  500 m Row (aim for 1:45 or better)
  10 Turkish Getups @ 35#
Overhead Squat / Burpee-Pullups
  8 @ 105# / 8
  8 @ 105# / 8
  8 @ 105# / 8

  8 @ 105# / 8

Romanian Deadlift / Ring Inverted Row

  8 @ 135# / 8

  8 @ 135# / 8

  8 @ 135# / 8

Circuit #2 (4x, rest in between circuits, 25 m length)

  Farmer's Carry, 2 x 70# KB (down and back)

  Barbell Carry, 105# (switch hands at turnaround)

  Lunges @ 105# (walk return leg, keep barbell shouldered)

  Push Press 10 @ 105#

12SEP2010

Today's Focus: LSD (Long, Slow Distance)

I just went for a long, easy (relatively) bike ride.  I tried to avoid the huge hills and just keep my cadence up.  Heart rate only peaked 75% on hills (they're somewhat unavoidable in Seattle).  Don't worry, tomorrow we'll hit it hard.

11SEP2010

Today's Focus: Speed Training

Go for a run.  After a 5-10 minute easy period to warm up, do the following interval series 4 times:

30 seconds hard
60 seconds easy
40 seconds hard
60 seconds easy
30 seconds hard
60 seconds easy
3 minutes normal pace

I fit this in the middle of a 6 miler.  Finish time 39:10.