run to ratner
stretching
run to the stripe and back (12.5 km total)
Friday, December 30, 2011
Sunday, December 25, 2011
Thursday, December 22
weight =184.8
Run w/o tree (7 km)
rogers store
mt pleasant
st clair
d a balfour park
DYNAMIC STRETCHING
yonge
future shop
sheridan nurseries
run w/tree (1.6 km)
sheridan nurseries
home
Run w/o tree (7 km)
rogers store
mt pleasant
st clair
d a balfour park
DYNAMIC STRETCHING
yonge
future shop
sheridan nurseries
run w/tree (1.6 km)
sheridan nurseries
home
Tuesday, December 20, 2011
Monday, December 19, 2011
Saturday, December 17
weight=188.8
run to ratner
3x10 cord pulls @22.5
5x5 incline shoulder press @55
3x{
15 shrugs @75
10 seal claps @30
}
2x10 dumbbell rows @30
run to ratner
3x10 cord pulls @22.5
5x5 incline shoulder press @55
3x{
15 shrugs @75
10 seal claps @30
}
2x10 dumbbell rows @30
Thursday, December 15, 2011
Wednesday, December 14
weight=191.4
40 min elliptical
5 front squat @135
5 front squat @185
aaaaand tweak.
3x{
8 dumbbell bench press@55
15 shoulder shrugs @65
}
2x10 cord pulls @22.5
3x{
15 side crunch lifts @75
10 arms up side and front @15
}
2x{
40 sit-ups
plank roll
}
40 min elliptical
5 front squat @135
5 front squat @185
aaaaand tweak.
3x{
8 dumbbell bench press@55
15 shoulder shrugs @65
}
2x10 cord pulls @22.5
3x{
15 side crunch lifts @75
10 arms up side and front @15
}
2x{
40 sit-ups
plank roll
}
Tuesday, December 13, 2011
Monday, December 12, 2011
Wednesday, December 7
weight=191.2
run to ratner
5 miles in 38 minutes
2x5 cleans
BACK TWEAK #5
3x25 situps
run to ratner
5 miles in 38 minutes
2x5 cleans
BACK TWEAK #5
3x25 situps
Monday, December 5, 2011
Saturday, December 3
1 hour elliptical
3x 40 situps+plankroll
3x10 pulls @22.5
3x [10 plate raises @45; shrugs @75]
3x[15 side leans @75; 8 side+front arm raises]
3x 40 situps+plankroll
3x10 pulls @22.5
3x [10 plate raises @45; shrugs @75]
3x[15 side leans @75; 8 side+front arm raises]
Thursday, December 1
mile beeps 830-7 weight = 190.2
gymnastics
conditioning - jumping contest + 50 situps
gymnastics
conditioning - jumping contest + 50 situps
Monday, November 21
gymnastics
conditioning: 2x(40 frog jumps, 40 pushups, 40 p-bar toes, 40 situps, 10 pullups)
conditioning: 2x(40 frog jumps, 40 pushups, 40 p-bar toes, 40 situps, 10 pullups)
Saturday, November 19
run to ratner
6x15-10-5 in 11 min
4x30 situps
weight = 189.6 - first crack of 190!
6x15-10-5 in 11 min
4x30 situps
weight = 189.6 - first crack of 190!
Thursday, November 17
gymnastics with tweak #3 - on a flip.
45 minutes on the elliptical for DEN-NYJ
45 minutes on the elliptical for DEN-NYJ
Saturday, November 12
run to ratner
1.5 miles at 8:30
cord pulls 2x10x20
toes up practice w kip
swings
tabata
situpsx3
ups&Vs
Vs, knees, UPS, situps
6x 15-10-5
1.5 miles at 8:30
cord pulls 2x10x20
toes up practice w kip
swings
tabata
situpsx3
ups&Vs
Vs, knees, UPS, situps
6x 15-10-5
Tuesday, November 8
Run to ratner
cord pulls, probably
2x 10 burpee pullups, 10 cleans @95
other gym stuff - sigh
tweak of the back #2
cord pulls, probably
2x 10 burpee pullups, 10 cleans @95
other gym stuff - sigh
tweak of the back #2
Friday, November 4, 2011
Friday, November 4
2 mile jog to the box
20 min... as many reps of
{
30 double unders (so... 6x 5 singles and a failed double)
20 walking lunges
15 ball slams @30
10 dumbell presses @40 (for 2, then 35 for 2, then 1 at 30)
}
2 mile jog back
20 min... as many reps of
{
30 double unders (so... 6x 5 singles and a failed double)
20 walking lunges
15 ball slams @30
10 dumbell presses @40 (for 2, then 35 for 2, then 1 at 30)
}
2 mile jog back
Wednesday, November 2
5x
{5 bench press @115
10 feet to armpits}
5x3 cleans @135
INJURY - stupid turtle cleans
{5 bench press @115
10 feet to armpits}
5x3 cleans @135
INJURY - stupid turtle cleans
Tuesday, November 1
Gymnastics...
front flips on my legs every time
cartwheels both directions
good swings, turns and jumps on the parallel bars
cowardly handstand-to-rolls on the floor
skinning the cat on the rings
single leg squats, karioka and sideways stuff on the beam
front flips on my legs every time
cartwheels both directions
good swings, turns and jumps on the parallel bars
cowardly handstand-to-rolls on the floor
skinning the cat on the rings
single leg squats, karioka and sideways stuff on the beam
Monday, October 31, 2011
Friday, October 28
bike to ratner
2 miles at 7:30 on the treadmill
stretch
4 x
{10 front squats @135 (7 accidental cleans along the way)
{10 toes to elbows
plank roll
25 situps
plank roll
25 situps
2 miles at 7:30 on the treadmill
stretch
4 x
{10 front squats @135 (7 accidental cleans along the way)
{10 toes to elbows
plank roll
25 situps
plank roll
25 situps
Thursday October 27
gymnastics
front flip over the wall!!!
-gotta get high and tuck without the wall ther
handstand holds are longer but the approach is still inconsistent
cartwheels moving along. round-off nowhere
ring swings...meh
p-bar - jumps and walking are alright but swings and turns need co-ordination
conditioning
single leg squats on the beam
jumping onto and over the beam
racing around the beam
front flip over the wall!!!
-gotta get high and tuck without the wall ther
handstand holds are longer but the approach is still inconsistent
cartwheels moving along. round-off nowhere
ring swings...meh
p-bar - jumps and walking are alright but swings and turns need co-ordination
conditioning
single leg squats on the beam
jumping onto and over the beam
racing around the beam
Wednesday, October 26
biked to pilsen vintage and back again (~20mi)
biked to gym
cleans
2 x 10 @135
3 x 3 @155
two fails @175
cable pulls
2 x 2 x 10 @22.5
biked to gym
cleans
2 x 10 @135
3 x 3 @155
two fails @175
cable pulls
2 x 2 x 10 @22.5
Tuesday, October 25
bike to pilsen vintage and back (~20 mi)
gymnastics
landed my first front flip!
cartwheel getting cleaner
handstand not getting better
handstand-to-roll on the tramp pretty good
ring swings.... meh
p bars - two handed jumps!
conditioning
single leg squats on the beam
25 burpees with pushups... hell yeah
conditioning
single leg squats on the beam
25 burpees with pushups... hell yeah
Monday, October 24
bike to ratner
ran for 1.5 quarters of the ravens game (50 min?)
elipticalled for another quarter (40 min?)
ran for 1.5 quarters of the ravens game (50 min?)
elipticalled for another quarter (40 min?)
Monday, October 24, 2011
Saturday October 22
weight 191.6
Run to Ratner
8 power cleans @95
5x5 power cleans @135
5x1 clean + split jerk @135
5x5 dumbbell bench press @55
Thursday, October 20, 2011
Thursday October 20
Bike to ratner
stretching
Beep miles 800-630
more stretching
gymnastics!
handstands - more good ones, up to 4 max pushups
balance beam - single leg squats
p bars - turning! hopping! both ways!
rings - ring pull ups, a little swinging
floor - starting to nail that cartwheel
tramp - landing in a ball on my feet again.
backflip - saw someone else do one
conditioning: 3x {
20 walking lunge w/airplane
10 [ring] pullups
10 dips
25 rower situps
weight: 192.2
stretching
Beep miles 800-630
more stretching
gymnastics!
handstands - more good ones, up to 4 max pushups
balance beam - single leg squats
p bars - turning! hopping! both ways!
rings - ring pull ups, a little swinging
floor - starting to nail that cartwheel
tramp - landing in a ball on my feet again.
backflip - saw someone else do one
conditioning: 3x {
20 walking lunge w/airplane
10 [ring] pullups
10 dips
25 rower situps
weight: 192.2
Wednesday, October 19, 2011
Tuesday, October 18
morning
ran to the stripe and back (time pressure - 45 min, 47th street shortcut)
evening
gymnastics
handstand - a few good ones, actually
balance beam - walking, turning, single leg squats
p bars - walking, turning both ways
rings - getting a good swing on
floor - clueless handstand-to-roll
tramp - tucking a little more, landed in a ball on my feet a few times
backflip - oof
conditioning:
10, 9, 8, 6, 4, 2 pushups with holds
1 min arms out in between
4x 10 rower situps
30s rest positions in between
YEAH TWO A DAYS
ran to the stripe and back (time pressure - 45 min, 47th street shortcut)
evening
gymnastics
handstand - a few good ones, actually
balance beam - walking, turning, single leg squats
p bars - walking, turning both ways
rings - getting a good swing on
floor - clueless handstand-to-roll
tramp - tucking a little more, landed in a ball on my feet a few times
backflip - oof
conditioning:
10, 9, 8, 6, 4, 2 pushups with holds
1 min arms out in between
4x 10 rower situps
30s rest positions in between
YEAH TWO A DAYS
Tuesday, October 18, 2011
Friday, October 14, 2011
Friday, October 14
weight 190.0
dumbell bench press
1x10@50
1x5@50
2x5@55
1x3@60
Front squats
2x8@135
2x5@155
1x4@175
3x3@185
3x6 dips
2x (10 legs up, 10 knees up)
cable pulls
2x10@22.5
dumbell bench press
1x10@50
1x5@50
2x5@55
1x3@60
Front squats
2x8@135
2x5@155
1x4@175
3x3@185
3x6 dips
2x (10 legs up, 10 knees up)
cable pulls
2x10@22.5
Wednesday October 12
Ran to ratner and back
1.5x10 squat Cleans @135
2x5 squat cleans @155
2x3 squat cleans @175
3x
10 burpee pullups
10 single leg squats
3x10 cable pulls @22.5
2x10xknees to chest
plank roll
50 situps
plank roll
weight 192.6
1.5x10 squat Cleans @135
2x5 squat cleans @155
2x3 squat cleans @175
3x
10 burpee pullups
10 single leg squats
3x10 cable pulls @22.5
2x10xknees to chest
plank roll
50 situps
plank roll
weight 192.6
Wednesday, October 12, 2011
Monday, October 10
Ran to ratner....
70 min elliptical (switching on the tens)
ran back home
weight 191.6
70 min elliptical (switching on the tens)
ran back home
weight 191.6
Sunday, October 9
Mile beeps (8:30, 8:00, 7:30, 7:00, 6:30) w/ ~2 min rest
30 min backwards on the elliptical
30 min backwards on the elliptical
Thursday, October 6, 2011
Thursday, October 6
First day of gymnastics.
rings - holds, plus 1 dip or 1 almost-L
handstand - is weak
tumbling - not hot
p-bars - walking, swinging
tramp - get high and tuck!
kipping - clueless
backflip - not yet
rings - holds, plus 1 dip or 1 almost-L
handstand - is weak
tumbling - not hot
p-bars - walking, swinging
tramp - get high and tuck!
kipping - clueless
backflip - not yet
Wednesday, October 5, 2011
Tuesday October 4
Biked to Ratner
10 min stretching
4 miles - 8:30, 8:00, 7:30, 7:00
2x10 cable pulls at 20
3x{
10 power cleans at 115
10 burpee pullups
}
3x{
5 clean and split jerks at 115
10 knees to elbows
}
3x10 dumbell bench press at 50s
10 min stretching
4 miles - 8:30, 8:00, 7:30, 7:00
2x10 cable pulls at 20
3x{
10 power cleans at 115
10 burpee pullups
}
3x{
5 clean and split jerks at 115
10 knees to elbows
}
3x10 dumbell bench press at 50s
Tuesday, October 4, 2011
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