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Thursday AM; Tried to get out this morning. I got down to the end of the drive and the skies opened up. I should have obeyed Rule #5 but being late for work for a gorgeous morning ride like on Tuesday and being late while getting pelted by rain and wind are different things... • GMB Warm-Up Routine • GMB Cool-Down Flow Then there is this: At 6-9 and 260 pounds, Chara is one of the most intimidating athletes in the sporting world. He is extremely durable, tough, and smart, and although he turns 36 soon, he should be able to play elite hockey well into his 40’s. At the Bruins strength testing session, he did 31 consecutive wide grip pullups. Chara is known around the league as a workout fanatic. “He is the most driven person I have ever seen to be the best,†his agent, Matt Keator, says. 31 consecutive pull-ups is an impressive feat for any human being, but it is even more impressive considering how long Chara’s arms are and how much weight he has to pull up each time. Chara also focuses a lot of his attention on a clean diet: Chara is known for his discipline, and especially when it comes to his nutritional habits. He like his meats lean (ideally, rabbit), his potato baked (without any salt, butter, or sour cream), and his veggies steamed (no dressing). He will rarely, if ever, have alcohol (when he does it’ only one glass of red wine, and will only put caffeine into his body once every three weeks with one cup of cappuccino.) Chara is a fitness freak, and he has the time to train extensively thanks to his profession. Chara puts in 6-7 hours of training a day, which consists of cardio, weight training, agility exercises, hockey techniques, speed skating drills, film work, and conditioning exercises. Even after games, Chara will work out for an extra hour or two, working until well beyond midnight and keeping his fiancee in the wives’ room waiting for him to finish. Former teammate Marian Hossa of the Ottawa Senators said this about Big Z to NHL.com, “When he arrived in Ottawa, it was work, work, work. No one worked harder than ‘Z.’ While the average Joe can’t train like Chara (nor should he ever need to), it is always inspiring to read stories about the dedication of pro athletes to their craft.

Hot! Nice work bro!

Ugh! You and Vector both apparently. Glad you are feeling better.

Thanks. I was feeling a bit better at lunch so I went home to do Day 2 of the second level of P1. • Warm-Up Routine• Jump to Bent Arm Bent Leg Shoulder Stand - 10X3 - This was hard but not as hard as I thought it would be. A couple times I even caught myself and was able to hold for just a slight moment.• One Leg Shoulder Stand Hold - 10X3• Tuck Swing to L-sit - 5X3 with the hold for 3 seconds or so. I am not doing the L-Sit. I am trying hard. It's more of a bent leg or a tuck. I am hoping this catches up. I may have to go back to the previous phase until I can do the L-sit• Assisted Inverted Presses - 10X3• Dive Bombers Standard - 10X3• Cool-Down Flow This was a pretty tough workout. I was still pretty sore from Mondays workout. My back actually feels better after teh workout but it's tight. The kind of tight where you know if you move the wrong way or too quick it's going to lock up. I need to get a ride in tomorrow too so hopefully this doesn't affect that.

Glad to hear you are on the mend. It's always amazing how much a sickness takes out of your body and how much weaker you feel even if it was just a few days.

Grrrr!!! So this morning I get up to workout. Super sleepy from the crazy storms last night. I bend down to get something from under the bed and some how my back all locks up. It feels like someone is stabbing me in the back between my shoulder blades. So annoying when you do all this working out to make your body stronger and then this happens. Ugh. I took some advil and I am making sure to sit up super straight in my office. I am hoping it loosens up by lunch so I can go home and get a workout in.

Wow that is a sick amount of push ups. I used to do a ton like that. I haven't done that since last fall. The most I ever did was 200 in a day but that was only one time. Crazy amount of pull ups too!

Tour De Cure Training Distance:15.92 mi Time:58:52 Avg Speed:16.2 mph Elevation Gain:1,106 ft Calories:695 C Avg Temperature:60.7 °F Avg HR:146 bpm Max HR:166 bpm Avg Bike Cadence:84 rpm Max Bike Cadence:123 rpm • GMB Warm-Up Routine • GMB Cool-Down Flow

I think you are right. I think I will buckle it down. I was just feeling a little off last week.

The Land of the Lost That's what I was last week, lost. I don't know what my problem was but I only worked out once. I haven't ridden in a couple weeks. It's been a variety of reasons from laziness, not getting enough rest, not making it a priority, whatever. I are just okay and I didn't hit any of my targets. I feel like this challenge is slipping away. I have two weeks to get it back on track. Monday Lunch Time Workout I have moved on to Phase 2 of the beginner workout: 60 seconds rest between sets. I finished all sets of an exercise before moving on: • Warm-Up Routine• Push Up One Arm Extension - 3X12 - I felt kind of unsteady at first but I quickly got the hang of it.• Tuck Swing to Dip - 3X12 -This was harder than I thought it would be and I was puffing pretty hard by the time I finished and my form was falling off.• Battle Rams V1 - These again where harder than I thought they would be, especially when pushing my head out far over my arms in the down position of the pushup. There are two variants, one when you go down in the push up and do all your batle rams. In Version 2 you do a battle ram for every push up instead of a bunch of battle rams with two push ups. I figured I would alternate.• Tuck Hold 3X 5 secs - I am supposed to be doing an L-Sit here but I am just not there. Tying hard. • Mt. Climbers - 3X20• Cool-Down Flow I would put RPT at a 6 and RPE at about an 8. Hopefully this will be a better week for me all around.

Killer workout dude! Looks like you are almost back.

Back at you! Eh yo ETF!!!

Great stuff Waldo. Very informative.

That's cool. I haven't checked my max push ups in quite a while but I can do 5 sets of 20 easily although that doesn't always translate to max pushups. The last time I tested myself I was at 45. 100 was a goal of mine for a while but it wasn't really fun and I was kind of like eh. You can do pull ups like a mo-fo though where I can't even do 10! I am under no illusions that this will go on forever and that things would not change if we had a child. I have also gone up to a week for one reason or another. Just saying, you guys are tough for holding out like that. Sheesh!

I actually love it.It feels like a workout later or the next day, but when I am doing it, it's more like playing around. I have noticed (and my wife has commented) that my shoulders and abs are more noticeably defined now than before. So it must be building muscle. Finding a workout I can enjoy and make it feel less like work while still building muscle is a huge win as far as I am concerned.

Nooooooo!!!!!!! Nnnnnnnnoooooooooooooooooooo!!!!!!! You guys are not making me want to jump into this whole kid thing. I am lucky if I can go 3 days!

I am back at the workouts today. I haven't done much of anything except eat since Friday. Talk about going overboard with the celebrating! Sheesh! We had an awesome time milking out our anniversary celebrations. Now that my shoulder is feeling better it was time to get back at it. I only did 3 sets of everything today. Wednesday morning workout. Warm up routine 60 seconds rest between sets. Plank Push Ups - 3X20 Front Dips - 3X15. Plank Hold - 3X60 secs Tuck Hold - 5X10 secs - I did a couple more of these. I was able to bend the legs out in front end then when I got tired I tucked them. The totals holds were like 10-15 seconds each. Mt. Climbers - 3X15 Cool down routine. My rate of perceived technique (RPT) was 8 and my rate of perceived effort (RPE) 6. On the Tuck hold I would rate that as 6 for RPT and a 10 for RPE trying to get those legs out there. Thanks! We had a great time! Thank you sir and congrats to you as well!!

Good for you! Good luck with your garden.

Friday Evening Workout: Got up and was working out by 5:10am 1 minute rest between sets. • Warm-Up Routine • Plank Side to Sides 2X15, 1X12 • Assisted Shoulder Stand Raises - 3X12 • Jump Throughs - 3X12 • Assisted Inverted Presses - 3X12 • Swing Sets - 3X12 • Cool-Down Flow My shoulder was really sore Friday for some reason. I almost bailed on the workout all together but I wanted to get a workout in. I have the weekend to rest up the shoulder. Last night we went to a Man Men themed party with a car club we are in. It was a great time and I had lots of classic cocktails. Everyone was dressed in period clothing. Today is our first wedding anniversary. Its also Mother's Day so Mom is coming later this am for brunch. We are going out to our Anniversary dinner tomorrow night at the place where we had our reception.

Nope. They are jut like growing anything else

I missed my morning workout (DANG YOU PENQUINS!!!!) now I have to try and be motivated to do so when I get home tonight. Here's hoping yur motivation rubs off on me. I hate the afternoon workout.

Another nice workout!

I have noticed that it really works your lats and traps. I also noticed that you do need to lean back. I guess I was thinking of it more and pushing my body forward but leaning back might work. I did not get my workout in this morning. Too tired to get up. I will have to workout tonight when I get home which will be weird for me.

Awesome dragon flag dude! Nice work!

Waldo what does the fat being super soft represent? The fat around my stomach is crazy soft. Nice workout again Wolverine!