Monday August 18th

2x 600m

3x
Walking Lunges 20
Pull-ups 10
Arch Rocks 20

2 min Sit-up max
56…..sad so sad but means can get so much better

20 min
130 pushups
Feel like i ran to NY and Back after my sunday workout
3200m run total.

Sunday August 17th

Santa Monica Stairs
10x’z up and down
(5 every other step slow pushing up from the heal)
(2 everystep on the ballz of my feet…ooohhh my calves)
(3 every third step. I got long enough leggs to do it!)

At the top of every round 20 push ups feet on curb

correction. I found my paper with the time on it. 20:42 For Stanwickedz workout. See you at FGB

Took Tuesday and Wed off.  Tweaked my back a little on Monday and had 3rd row from the ondeck circle at Dodger Stadium.  Did stick to ZOne.  Will post a weeks worth of meals this weekend.

Thursday Aug. 14th Stanwicked’s class

W/U
Tabata Pull-ups
4

2x 600m run

30-20-10-20-30
KB Swing 24kg
G/H Sit-ups
Squats

21:24 I think can’t Remember I still have a headache.  See you at FGB…so sore!

Monday August 11th
Warm up
600 m buddy carries with Smitty (the Really Big Guy).
Dead Hang pull ups
15 OH Squats
15 Ab Mat Sit ups

21 thrusters at #115
800 m run
15 thrusters at #115
800 m run
9 thrusters at #115
800 m run

For the time of 24:34

Tweeked my back a liitle Putting 260+ pounds accross my neck for the fireman carry.  Made the rest of teh wok out a little more difficult then expected.  Started Zone Yesterday.  Feel great.

Friday August 8th
2x’s 600m run

FGB First Friday training

WB-30-20-20
SDLHP-20-14-10
Box Jump-18-15-15
Push Press-20-20-25
Row-17-14-16
Total 274

Not Bad but not where I want to be.  Goal is to break 300 before go time.

It was also my first 4th class in one week.  I am now going to go 4-5 days a week and Started the Zone on Monday(today)

Wed-August 6
2x 600m
w/u
3x
Plank Hop 2x
15 sit-ups
15 Squats

w/o
21-18-15-12-9-6-3
deadlifts 225#
dips (unassisted)
18:49

SORE SORE SORE SORE SORE SORE SORE SORE SORE SORE SORE SORE SORE SORE SORE

So if my math is right thats 18,900 pds deadlifted….and a lot of dips.

August 5 Tues
2x 600m run
w/u 3x
Slow Ab Mat Sit-ups 15x
Bent Press 10x 25#
Wall-squats 10x

w/o for time
4 rounds
400m run
21 kettlebell swings - 24kg
12 seated shoulder press - 35#dumbbells
9 pull-ups

22:34

Sore, Real Sore. My whole body is sore.

MONDAY 8/4/08
6:30pm class
Warmup 1200m. run
3’xs
20 walking lunges
15 slow squats
10 pushups

Workout
3 rounds
40 Sumo Deadlift High Pulls (65#)
30 pullups
20 med ball cleans (20#)
10 dips
Time: 23:38

Starting to feel great again.  Quiting Smoking and the bottle for the weekends only has allowed me to push harder in my workouts.  Not to mention the addtional 150 or so push-ups a day i’m adding. Everytime i leave my office i knock out a set to failure.  Aslo adding SM Stairs 2x’s a week on off days.  I’ll be jumping up to 4-5x’s a week at CF soon.

getting ready to start zone.

Wed July 30th
Warm-up
3X
20 V-Twist 20# med ball
20 Lat Bridges
10 Ab Mat Curl-ups
10 Windmills 25#

Work-out
3RM Thrusters!
10x-75
5x-95
3x-115
3x-135
3x-155
3x-165
.5x-185

1st time in awhile I’ve gone 3 days in a row.  Felt great.  The NY Partying is meltring away finally.  This was a great work-out. Felt my form doing the work…feeling the results today!  I should have started heavier.  My wrists were spent towards the end.  I definitly want to break 200pd’s and soon.

Gettin ready to start 2 week strict zone!  Time to find out what else is in here!

TUESDAY 7/29/08

Warmup
Gymnastic rolls. Forward, single shoulder (both sides) and Back Rocks

Workout
40-30-20-10
Wall ball (14#)
pushups (chest to ball)
Time: 16:16

I started doing push-ups everytime i leave my office this week. Well I had already done 100 push-ups before the workout.  I can only hope they will get easier!

MONDAY 7/28/08
6:30pm class
Warmup
1200 m. run
3x’s
20- 1 arm OH crossover lunges
15 back extensions
15 wall squats
20 jumprope crossovers

Workout
400m run
70 sit ups (anchored)
400m run
35 knees to elbows
400m run
35 knees to elbows
400m run
70 sit ups
Time: 19:53

Wednesday July 23, 2008

Warm Up
1200m run

3x
5 pull ups
10 OH Squat with 45# BAR
20 lateral bridges

Workout Push Jerk & Split Jerk

PUSH JERK
6-4-3-3
65#-85#-115#-135#

SPLIT JERK
3-3-3-3
95#-145#-165#-175#

Tuesday July 22nd

Took Yesterday off to see Candlebox show at the Viper Room.  Still Broke a Sweat.

Pick up the new Album. In stores today. First in 10 Years…. Back To CF.

600m Run
5min of Double Unders. (get easier the more I do them…go figure)

Warm-up 3x’s
10 Windmills 20# db
15 walking Lunges
20 Ab Mat sit-ups

“frackie”
1x
1000 m row
50 thrusters (85#)
45 pullups
17:28
glad its over!

Took Friday & Saturday off as rest days while I was in SB for a wedding.

Last night I did Yoga for the first time in 9 months.  Definitly sweated the wedding out and I’m feeling it today!