Back at it!

AM

Morning walk enjoy yourself and spend some time to notice things physical and mental.  No music, no heart rate, enjoyable pace.  Let me know how you feel.  

Good walk - I did about 2.33 miles - felt good - actually kept pace right around 16:00 for the two miles.

Optional mid AM or PM 

Light AD 1min 

Light Row 1min 

High knee Hug down 

Light lunges back  - 10 lbs - 

x4-5 sets Keep this at a really easy pace!! 

Kept this easy - felt good. 4 rounds.  Didn't try for 5 because left leg was very tired.  I really had to focus on the lunges.

Back is feeling good, like nothing happened, but still need to focus and be careful.

September 17, 2012

Warmup
200m row
10 good mornings
5 inch worms
X3

Workout  5 Rounds completed
6-10 strict pullups 
10, 8, 8, 8, 8 

15 unbroken air squats 
15 each round - focused on keeping needs out and depth

8-12 standing dumbbell presses 15#
12 presses each round; round 4 and 5 hardest

Rest 90seconds
X4-5 sets
Keep track of rpe for each set 

RPE was about a 5 or 6-  didn't feel overwhelmed with any one round.  Rest could have been a min. to make it harder.

This workout felt good, a good sweat but not difficult.  Air Squats seemed a little stiff, but they got better. Really focused on the strict pull-ups, keeping the abs and glutes tight.  Probably the best set of pull ups I have done.

Diet:

Breakfast:  2 eggs, 3 pc. bacon, sauerkraut, water
Lunch:
Dinner:

Water Intake --
36 oz hot water - instead of tea
12 oz cold (at 1 pm)

Day 11- 14 : Friday - How time flies!

Holy missing days of the week Batman!   How did it get to be Friday again.

Geesh!!!

Monday's Work out
Day 11 Monday Septemebr 10

Warm up 

1 min row 

30 second AD 

20 arm circles each arm 

5 inch worms 

10 air squats 

x3

A. Seated single arm db press 10-15reps x 3 sets rest 60sec btw arms

I used 15 lb on this no issues - really focused on posture

+ rest as needed/warm up movements 

6-12 strict ring rows 

20 second AD 95% (tough but not crazy)

Should want this Rest 2:30 x 3

2 at 12 Ring Rows; 1 Rep at 10 ring rows

AD was tough but really good

+

Sub Max Pushups from knee (almost max out)

12 walking lunge 

Row 20 seconds 95%(tough but be smart)

Rest 3mins x 3 

12 PU each time

Row was easy

+

5 mins at 75% effort amrap

5 back ext 

2 knee to elbow 

15 seconds plank 

should start and finish at same pace

5 Rounds plus set of BE

Cooldown walk stretch 

Overall this workout was fine  took BE very slow and deliberate.  The AMRAP felt good.  Kept same pace through all.

Thursday I had really planned to Work out  -but Brandon was out of school, David was out early and I had taken the car to be detailed.  But I did part of Thursdays workout today.

  But I had a really hard time clearing my head to focus on the Row Repeats

Thursday September 14
Warmup
Stretch
Row technique

Workout
500m row @2:05-2:15 pace
Rest 3-5 mins x 5 

I only did 3 repeats as 9 am class was starting and they needed the rowers.  My first row was in the 2:25 range - technique was crap.  Took a walk out side during rest. 

Second Row I did better I kept it in the 2:18 range after about the 150 mark, got a rhythm going and really just focused on technique.  

Third Row was the best,  I kept I would guess I avg. 212. this was an RPE of about 5-6.  

Max Strict Pullups green band rest 2-3mins  14

Max Strict Pullups Blue and Purple rest 2-3 mins  4

Max Strict Pullups Blue 2

 I tend to kip a little on the green - easier to keep strick on the blue.

Cool down
Walk stretch