Day 1 – August 4, 2012
Warm up with 2 lap run in gully
Then…
5 x push-up
5 x bent row @ 2x20lb KB
5 x push-press @ 65lb BB
5 x swing @ 40lb KB
1 set every 2 minutes
5 sets
Then…
5 x push-up
5 x bent row @ 2x40lb KB
5 x push-press @ 95lb BB
5 x swing @ 40lb KB
1 set
Day 6 – October 19, 2010
Run on treadmill
Warm up…
5 min @ 6.0 pace + stretch
Then…
1 min @ 6.5 pace
2 min @ 8.0 pace
4 sets
Then…
1 min @ 6.0 pace
1 min @ 8.0 pace
Cool down…
5 min @ 4.0 pace
Day 5 – October 10, 2010
2 min Airdyne @ 60-80 rpm
stretch + joint mobility + shoulders
Then…
20 x high knees
20 x butt kickers
5 x push-up
2 sets
Then
48′ walking piston press @ two x 15lb KBs
24′ walking lunge
3 sets
Then…
8 x FSPP @ 70lbs
8 x bent row @ two x 20lb KBs
1 min Airdyne @ > 50 rpm
3 sets
cool down with 1/2 mile walk
Day 4 – October 5, 2010
5 min Airdyne @ 60-80 rpm (80 calories)
stretch + joint mobility + shoulders
Then…
48′ walking piston press @ two x 15lb KBs
10 x squat
5 x push-up
2 sets
Then…
5 x swing @ two x 20lb KBs
5 x clean + front squat @ two x 20lb KBs
10 x push press @ 20lb KB (5 per arm)
5 x bent row @ two x 20lb KBs
30 seconds rest
5 sets
Then…
10 x snatch @ 40lb KB (5 per arm)
10 x push press @ 40lb KB (5 per arm)
30 seconds rest
3 sets
Then…
Cool down with 1/2 mile walk
Day 3 – September 28, 2010
5 min Airdyne @ 60-80 rpm (80 calories)
stretch + joint mobility + shoulders
Then…
48′ walking piston press @ two x 20lb KBs
24′ walking lunge
2 sets
Then…
5 x goblet squat @ 40lb KB
5 x push up
5 x bent row @ two x 20lb KBs
5 x knees-to-elbows @ pull-up bar
5 sets
Then…
10 x swing @ 40lb KB
20 sec plank
3 sets
Then…
Cool down with 1/2 mile walk
Day 2 – September 26, 2010
5 min Airdyne @ 60-80 rpm (80 calories)
stretch + joint mobility + shoulders
Then…
10 x air squat
5 x good mornings
3 sets
Then…
48′ walking piston press @ two x 20lb KBs
24′ walking lunge
3 sets
Then…
20 x one-armed shoulder press @ 15lb KB (10 each arm)
16 x one-armed shoulder press @ 20lb KB (8 each arm)
10 x one-armed shoulder press @ 40lb KB (5 each arm)
1 minute rest
3 sets
Day 1 – September 24, 2010
5 min Airdyne @ 60-80 rpm (80 calories)
stretch + joint mobility + shoulders
Then…
5 x goblet squat @ 40lb KB
15 x push-up
15 x sit up
15 x swing @ 40lb KB
2 sets + 9 = 39 reps
Holy fucking shit I’m weak. I did a workout one year ago with twice the number of exercises and twice the weight. It’s pretty humbling to realize how quickly us old guys fade away…
Thousands of miles under the tires and a whole new game has sucked my time. The gym is still there but I haven’t been in it for over a month. I feel old and weak and I’m starting to get back and shoulder pain again. It sucks but it’s all my doing and I’m the one to blame.
I haven’t turned into a slob and I’ve done some bike riding and running but those days are few and far between. For me not working out leads to shitty food choices and general apathy. Not a good thing.
We’ll see what this weekend holds…
Day 132 – June 17, 2010
1.5 hour rugby practice
Day 131 – June 16, 2010
20 min Airdyne @ 60-80 rpm
stretch