20 Apr 11

getting ready to head out of town for the the holiday and I wanted to get in a good workout. Stuck with just some mindless cardio today.

30min treadmill
20min Eliptical- speed and high resistance intervals
leg press x10
calf raises x10
stretching

18 Apr 11

Been pretty busy with work and the family and got nothing done. Just did some general fitness again.

30min Eliptical: steady/heavy resitance and speed intervals

pullups 5/6/6 3&3x2x2
Lateral and front shoulder raises
calf raises 3x10
Alt. floor press x14
Alt. pistols x10

Pretty warn out after the eliptical inpart because I'm out of shape and I went pretty hard.

12 Apr 11

General training, legs feeling heavy and sluggish.

25min Eliptical: steady/heavy resistance and speed intervals

Pullups: kipping x20/dead hang w/neg 2x5
Lateral shoulder raise 3x10
Alt. Pistols x16/ +25x6/ +35x6
DB Curls x12
Calf raises x10

11 Apr 11

KB Work:
16kg 2 arm swing x75
24kg 2 arm swing 2x40
2x16kg clean x25

Pullup 2x10

9 Apr 11

Light general training.

20min Eliptical

3x
40#db Alt. floor press w/crunch x12
2x40#db deadlift x12

5x
pushup x10
alt cross body crunch x20
bw squat x20

7 Apr 11

Was pretty sore for a few days after last workout. Kept it simple today, not much enthusiam as of late to work out.

6x
pushup x10
crunch x15
Squat x20

light stretching

Evening:
20min qigong

3 Apr 11

DER HOF

Speed and agility:
Bounding 4x30in x6
4x30in+ 1x36in x4

5x30" Hurdles x5

Obstical course: x8
Made a couple different obstical courses with hurdles/climbs/crawls/burpees/pullups. Each took around 25-35sec to complete with about 1:30-2:00 rest inbetween

Band sprint x5