jcreason Posted May 24, 2017 Report Share Posted May 24, 2017 Mon. 5-22-17 Up at 4:20 am to head to the gym before work. Warm Up Elliptical, hip and thoracic mobility work, animal walks Box Jump - done during squat warm ups 3, 3, 3 Box Squat 45x10 135x5 195x3 220x3 250x3 275x3 *did 5 pull ups after every work set Bench 45x20 95x5 135x5 170x5x7 *did 5 pull ups after every warm up set **did planks between work sets Dips/GHR 20/10 15/10 15/10 Starting a new cycle of 5/3/1, and went very light on my training max since I want to push my running volume now. Everything moved crisp and fast. Tues. 5-23-17 Raining like crazy, so I did 35 minutes on the elliptical instead of running. I can't stand to run on a treadmill. 1 Quote Link to comment
jcreason Posted May 25, 2017 Author Report Share Posted May 25, 2017 Wed. 5-24-17 Warm Up hip box, thoracic bridge, bretzel, lower lat activation Press/1 Arm Farmers Walk 45x20/60x50' each 95x5/60x50' each 110x3/60x50' 130x3/60x50' 145x3/60x50' 160x5/60x50' DB Lateral/Face Pulls 10s x20/20x20 15s x20/20x20 20s x12/20x20 15s x20/20x20 Curls/Pushdowns 20/20 x4 GHR/Weighted Crunches 10/30x15 x3 2 Quote Link to comment
jcreason Posted May 26, 2017 Author Report Share Posted May 26, 2017 Thurs. 5-25-17 2.5 mile run Pace was pretty 'meh', but good enough for now Quote Link to comment
jcreason Posted May 26, 2017 Author Report Share Posted May 26, 2017 Fri. 5-26-17 Warm Up Rolling, cat/camel, bird dogs, glute activation, wall slides Box Jump - done between squat warmup sets 5,5,5 Box Squat 45x10 135x5 185x3 205x5x7 *planks after work sets 1 Arm Row/Bench 50x12/45x10 50x12/95x10 50x12/135x5 50x12/160x3 50x12/185x3 50x12/205x3 50x20/230x5 Dips/GHR 25/* 16/12 15/12 12/12 *none there, someone else was on GHR Quote Link to comment
jcreason Posted May 27, 2017 Author Report Share Posted May 27, 2017 Sat. 5-27-17 Spent 4-5 hours helping clean up tornado damage nearby. Mostly chainsaw work and brush clearing. 1 Quote Link to comment
jcreason Posted May 29, 2017 Author Report Share Posted May 29, 2017 Mon. 5-29-17 Warm Up rolling, cat/camel, arm bars, glute activation Broad Jump 3,3,3 Squat 45x10 135x5 155x5 180x5 205x5 230x6 *did 6 pull ups after each work set Bench 45x20 95x5 135x5 175x5x7 *did 20 face pulls after warm up sets **did 10 ab wheel roll-outs after work sets Dips/GHR 25/12 16/12 15/12 Quote Link to comment
jcreason Posted June 1, 2017 Author Report Share Posted June 1, 2017 Wed. 5-31-17 Double KB Press/Pull Ups 20kg's x12/10 x5 *used a different grip for each set of pull ups Ring Crossover Push Ups/Ring Y's 10/10 x2 8/8 Ring Curls/Ring Triceps Ext. 10/10x3 8/8 Couldn't make it to the gym today, just too many irons in the fire (yard needed mowing, MIL in the hospital, new puppy at home). Was able to get some quality work in at home later in the evening, though. Quote Link to comment
jcreason Posted June 2, 2017 Author Report Share Posted June 2, 2017 Thurs. 6-1-17 3 mile fartlek, averaged about 10 minutes per mile. Trying to improve my pace. 1 Quote Link to comment
jcreason Posted June 2, 2017 Author Report Share Posted June 2, 2017 Fri. 6-2-17 Warm Up elliptical, C2, glute activation, arm bars, lunges Box Jump 5,5,5 Box Squat 45x10 135x5 185x3 205x5x7 *did 6 pull ups(alternating grips) after each work set Bench 45x20 95x10 135x5 150x5 175x5 195x12 *did 1 arm rows before warm up sets **did windmills after work sets Dips/Hip Thrusts 25x20/95x12 25x15/135x10 25x10/135x10 Had to split there and go pick up my boys from school. Came home and did some muscle-up practice. Managed to get a few starting from the top. Quote Link to comment
jcreason Posted June 4, 2017 Author Report Share Posted June 4, 2017 Sat. 6-3-17 Played around on the slackline for a while and did some movement drills and stretching. Quote Link to comment
jcreason Posted June 5, 2017 Author Report Share Posted June 5, 2017 Sun. 6-4-17 Warm Up 1.5 mile run, some mobility stuff 1 Leg Deads/Pull Ups double 20's x8/10 x4 Ring Push Ups/Swings 15/20x20 25x10/20x20 x3 Have a lot on my plate tomorrow evening, so I got in a quick workout at home today instead. 1 Quote Link to comment
jcreason Posted June 6, 2017 Author Report Share Posted June 6, 2017 Mon. 6-5-17 Puppy woke me up at about 5:15 am, so I figured since I was up I might as well do something productive. Went for a walk, but it started raining a little over 1/4 mile in. Came back to the house, grabbed an umbrella, and walked around the cul-de-sac enough to get 20:00 in. The clouds cleared enough by lunch that I decided to go out and walk again. I opted to go for a ruck since I was supposed to have a game this evening and wouldn't be able to get a run in. Made it a little over a mile and the humidity was killing me. I was dripping with sweat, and really didn't want to go back in the office soaking wet, so I dropped the pack and walked just a little more to try and cool down. Game ended up getting cancelled, but since it was raining again and I had plenty to do around the house I didn't try to go for a run. Quote Link to comment
jcreason Posted June 7, 2017 Author Report Share Posted June 7, 2017 Tues. 6-7-17 Warm Up Arm swings, club swinging Pull Ups/1 Arm KB C&P 10/20kg x10 x5 Battle Ropes 0:20 on/0:20 off for 6 rounds Towel curls/Triceps Ext Push Ups/Punch in the Nuts 20kg x15/12/20kg x5 x2 20kg x12/12/20kg x5 20kg x10/12/20kg x5 Quote Link to comment
jcreason Posted June 8, 2017 Author Report Share Posted June 8, 2017 Thurs. 6-8-17 Warm Up elliptical, C2, rolling, cat/camel, bird dogs, arm bars, glute activation Box Jump 5,5,5 Box Squat 45x20 135x5 185x5 205x5x7 *did 7 pull ups after each work set Bench 45x20 135x10 175x5 195x3 220x7 *did 6 hanging leg raises after each set Body Row/Dips/GHR 15/25x20/12 15/25x18/12 15/25x13/12 1 Quote Link to comment
jcreason Posted June 13, 2017 Author Report Share Posted June 13, 2017 Mon. 6-12-17 Warm up cat/camel, bird dogs, side planks, thoracic bridge, leg swings Med Ball OH Throw 20x5,5,5 Box Squat 45x20 135x10 155x5 200x3 230x3 255x10 *did 6 pull ups after each set Bench 45x20 135x10 175x5x7 *did side planks after each set Had a meeting to be at this evening, so I got the minimum done and skipped the accessories. Had planned to go to the gym before work this morning, but I didn't wake up until after 5. Quote Link to comment
jcreason Posted June 14, 2017 Author Report Share Posted June 14, 2017 Tues. 6-13-17 Was pouring down rain this evening, along with thunder and lightning, so no run. Went to the gym and did 20:00 on the elliptical and some mobility work. Quote Link to comment
jcreason Posted June 14, 2017 Author Report Share Posted June 14, 2017 Wed. 6-14-17 Warm Up arm circles, dislocates, light stretching 1 Arm KB C&P/Pull Ups 20kg x12/10 x4 1 Arm Laterals/1 Arm FW 12/20kg x ~75 paces x3 Ring Flies/Ring Face Pulls/Tuck L Sit 12/12/10" x3 Ring Curls/Ring Triceps Ext 12/15 10/12 x3 Quote Link to comment
jcreason Posted June 17, 2017 Author Report Share Posted June 17, 2017 Fri. 6-16-17 Box Pistols/Push Ups 5/15 10x5/20x12 x5 Ring Dips/Body Rows 5/15 8/15 x3 Couldnt make it to the gym today, just too much to do. Had to squeeze in what I could in the basement, because by the time I got home we were in the middle of a thunderstorm. 1 Quote Link to comment
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