1/25- A working lunch

Mobility work and then
3 x 8 split squat jumps
Box squat with 35-pound dumbells 4x4 (I really need to do this with a bar)
Reverse Lunge 3x8 per side
Pull through 3x8
Split stance cable lift, but the device had a hinge so I think I lost something on that
Plank 3 x 60 second

stretch

1/22/10

Jim benched 200 for the first time today!

1/24- New plan

I have not been inactive since the last post, but I won't recreate my workouts here. There were fewer, but not none. Now, I've embarked on a new plan designed by Alan and set my goal at 29:30 for an 8k in March.

Today I began with mobility work and about 6 miles of running in 45 minutes.

January 12 - Lower Body

It's been a little while since I've posted, so I'm going to try to get back into it. I've been trying to get in more cardio workouts in the week to try and cut some weight off, so you'll start to see more "finishers" and cardio days (this will most likely get back up to full speed after we get back from our skiing trip this weekend!).

Box Squat
185x4
205x4
215x4
225x4

Speed Deadlift
145x8x2

Reverse Lunge
35x4x8

Reverse Crunch
3x12

Superset w/Plank
3x30sec (2 w/20lbs vest and 20 hip touches)

Ropes
10 sets of 20:25sec work:rest

1/4, 1/6, 1/8- Why can't I motivate?

1/4
Lower body
?

1/6
Upper body
Speed bench press 10x3- 65 lbs, 75 lbs
Close-grip bench press 4 sets of 5, 95- 105 lbs
Superset 2 sets of inverted row and 2 sets 10 of scapular push-ups
3 minutes in heaven?! (20 seconds bike, 10 seconds rest, 20 seconds burpee, 10 seconds rest)


1/8
Ropes with JM and AJ, 20 second sets rotating for about 20 minutes or so.
3 minutes in heaven?!

1/2, 1/3 Let's get it started?

1/2- Winter workout, left buttocks is rather sore

1/3- run in the freezing cold probably 4 miles

12/23-12/30- Working in a Winter Wonderland

12/23
XC ski for about 1 hour

12/24
Winter Workout

12/29
2ish mile run to the grocery store. Grocery carrying intervals for 5 blocks on the way home.

12/30
Whoa. Can cold make you weak?
Incline Bench Press
[4x2]x5x95 and needed help several times. (Thanks, Jim!)

Superset w/ Pull Up
[4x2]x4
BW

DB Bench
35x3x8
Superset w/Head Supported DB Row
35x3x8

Cable Backhand
10x3x12/side
Superset w/Zercher Curls
10x3x10