w/u: BP 10 x bar, 2 1/2 min row

11:30am

10 x 95 / 5 x 135 / 4 x 165 / 4 x 155/ 5 x 145 (2 min rest/set)

5 Supersets with 20# weight vest – 10 dips / 10 inverted rows

5 x 5 l/r windmills 16 kg kb

Weighted Chins:
2 x 5 x bw+50 / 8 x bw+25 / 10 x bw

WORKOUT:

20 FBE (Full Body Exercise) 25# dumbbell each hand

FBE = with weight in each hand, squat, push up, l & r one arm row, squat, stand up, bicep curl and press overhead.

Jog 17 min and walk 13 min. Was going to jog a 5k but hamstrings are real tight also did this fasted and it was hot and humid at 0730 in the morning.

NOTES:
Took a couple of weeks off starting at the end of the vacation in MO due to back aches and then catching another cold. I did a KB workout 2 days ago and my hamstrings are killing me. Not sure what’s going on.

LINKS:

What You Don’t Know About Push-ups

WORKOUT:

5K run 28:07 (9.06 min /mile)
Max HR 170 Ave: 156

NOTES:
Did run while fasted.
Back still sore but not as bad, same with left elbow.

WORKOUT:
Reverse pyramid 10 reps for each of the following KBs: 24, 20, 16 kg
10 l/r Single Leg Deadlifts
10 goblet squats

NOTES:
15.5 hour fast.
Left elbow still sore, especially at night, which what happened the 1st time tendonitis flared up.
Poor sleep last night. Woke up at 3:30 then tossed and turned until 5.

WORKOUT:
11:30
Warm up: 1 1/2 min Airdyne

3 rounds circuit style
(Reps)
Pushups: (40, 30, 25)
Squats: (50, 50, 30)
Horizontal Rows: (15, 15, 15)
Step ups: l/r each (20, 20, 20)

1 round
10 l/r KB high pull 16 kg / 250 m rower

NOTES:
Back very sore this morning. Back and leg massage last night.
Morning BP & HR: 115/82 52
17 hour fast – ate a can of tuna with cheese 1 hour prior to workout.
Left elbow sore – tendonitis again, thus the reason for BW exercises only. Back was feeling sore during high pulls and row, decided to quit while not in too much pain.

LINKS:
Airdyne Bike: 2 Killer 10 minute Airdyne Workouts from Nick Tumminello

WORKOUT:
11:40 a.m.

Warm up: 1 1/2 min row / 1 x 10 x Bar DL / 1 x 10 x 135 DL

Deadlifts:
1 x 5 x 265
1 x 5 x 240

3 sets (circuit)
(Reps x weight)

Dips: (6 x 35), (6 x 35), (10 x 20)
Split Squats: (6 x 105), (6 x 85), (5 x 79*)
1 Arm KB Rows: (10 x 24 kg), (10 x 20 kg), (15 x 16 kg)

3 rounds
15 two arm swings 24 kg
45 sec on Airdyne

NOTES:
BP: 115 / 79 HR 57
17 hour fast, ate 2 HB egss and banana before workout

LINKS:
Early Morning Fasted Training from Lean Gains

NOTES:
Took a rest day while at work. Not very busy.

WORKOUT:
1200

Warm up: 1 1/2 min C2 / 10 DL with Bar & 10 @ 135#

Deadlifts:
1 x 5 x 260
1 x 5 x 235

3 sets (circuit)
(reps x weight)
Chin ups (6 x 35, 7 x 20, 11 x BW)
Split Squats (5 x 105, 5 x 90, 10 x 20)
Push ups (10 x 35, 10 x 20, 15 x BW)

3 rounds
10 l/r Snatches 16 kg KB
250 m Row 1 minute each (rpms 37 – 40)
rest as needed

LINKS:
Sports Coaching: A Critical Assessment of How an Athlete Can Improve Performance from Peak Performance

WORKOUT:
Approx: 12 p.m.
Aerial Ops workout

1 x 5 x 255# deadlifts
1 x 5 x 225# DL

rest

3 sets (circuit style)
(reps X weight)

rest

3 rounds

@1915
5K in 27:37 (8.9 min / mile pace)
3 sets – 15 GHD Situps

NOTES:
Great workout!!! Performed on an 18 hour fast.