30 June 10

1.5hrs Martial Arts

28 June 10

1hr Martial Arts

25min treadmill jog/run
20min jog/run
2x 1min on/1min rest sprints
(about a 2hr break between workouts)

26 June 10

1.5hr Martial Arts

Knees to Elbow 4x5
Abd Wheel Rollout x10
Pull ups: NGx10/WG+10#x5/Chinupx8 w/hold @top+negative

25 Jun 10

6x
30sec sprint on treadmill
2x BB complex (BB complex=4reps each-hang clean&jerk-OHS)
2x65# 4x75#

10min Run-1.4m

24 June 10

Had a emergency home project come up yesterday, gas company found a leak in my yard. So I spent a hour and half digging a hole the size of New Jersey last night. It was quite the workout, I was trying to get as much done before a thunder storm came in. Shoveling and using a heavy digging bar at a high rate of speed is a test of overall conditioning.

Spent some more time this morning helping the repair guys. I managed to get in a few sets of pull ups as well. Attempted a workout this afternoon but between the soreness from the workout the other day and all the digging I just didn't have the energey. Managed about 10min on the heavy bag and a couple sets of dips.

22 June 10

Pretty busy with work over the weekend, a couple 16hr days and baking in the sun. Might of over did it today and will probably regret not restraining myself with my workouts.

Early a.m.
quick sets of JS and Grip strengthening to get the muscles fired up.

Late a.m.
Pull up medley 8x6
5x6 standard wide grip
2x6 overload neutral grip (3r/l)
1x6 staggered grip (neutral & wide 3r/l)

Kness to Elbows 2x6 w/hold at top

Afternoon: DER HOF
4x
Front squat 135#x6
Yoke carry 150# (75r/l) 60ft

6x
200m Run
Barbell Complex 85# (4 reps each -hang clean/shoulder press/back squat)
Time-8:04

17 June 10

1hr Martial Arts.
Didn't go real hard, worked on focus and breath.
3x
12Kg 2 Arm Snatch x15
Double Unders x30

15 June 10

1.5hrs Martial Arts

14 June 10

1.5hrs Martial Arts

12 Jun 10

Gym Workout

Feeling a bit tired and not much energy
30min Treadmill:
3min warmup
Intervals
3x 5min on/2min walk
2x 1min/1.5min

Deadlift 135x10, 185x5, 225x3, 275 2x3
Seated calf raises 2x10
Pull ups 1x5
Switch Grip Pull up 2x10

Came home and worked on tearing down my stone wall for an hour.

11 Jun 10

Grip Training
1hr Martial Arts
Broke out the KB's and did some Bagua stepping for a little bit of strength work. 2x12kg in low, rack and overhead positions

10 June 10

Pull ups throughout the morning
10(Neutral grip)/7/8/8/8
1hr Martial Arts
30min qigong after work.

Going to try and a do qigong after work more regularly. I get home around 11pm, it'll help me relax and unwind. That way I can get to bed and up early with the kids, or else I'd be up late.

6-8-10

10min Qigong
35min light MA

6-7-10

Did get to do my MA workout today, life got in the way again.

Pushups
bw-4x15
bw+25# 2x 20/10/5
Bw x30

15min Taichi/qigong

6-4-10

Good leg workout today at the gym. I was planning on a MA session but the in-laws are in and had to adjust.

30min treadmill
Jog/Run 17min
Intervals 3x 60sec on/90sec off

Back Squat
135x10 155x5 185x5 205 3x3 225x3 235x3

3x Pullup x7/GHD situp x10

3x Pullup bw+25 (4/3/3)
40# DB Swing x10
22" Jump x10

6-2-10

Quick deadlift routine in the gym at work. Wanted to do squat cleans but I goobered up my wrist a few days ago and was anuable to do them comfortable. I moved back to working the afternoon shift so finding time to workout is going to be even harder, not like it needed to be any more difficult.

DL
135# x10
205 x5
245 x5
275 x5
315 x1
335 x1
345 x1
275 x5
First time I've gone over 300 in along time. Can tell I lost quite abit off of my DL probably a good 40#.