Wednesday, August 31, 2016

Tuesday, August 30, 2016

14th Cycle 1.2

Deadlift (Max: 265lbs)
WeightReps
175lbs5
200lbs5
225lbs10

Bulgarian Split Squat (Goblet)

WeightSetsReps
50lbs310

Good Mornings

WeightSetsReps
85lbs310

Hanging Leg Raises

SetsReps
510

Farmer Walks

WeightSetsDistance
75lbs1Up/Back

Monday, August 29, 2016

14th Cycle: 1.1

Military Press (Max: 140lbs)
WeightReps
90lbs5
105lbs5
120lbs7

Dumbbell Incline Bench

WeightSetsReps
40lbs510

Pullups

SetsReps
53

Dips (Bands)

SetsReps
55

Dumbbell Chest Flies

WeightSetsReps
25lbs10

Sunday, August 28, 2016

The Devil Never Sweats in Hell

Cook yourself often in a stew you wouldn't wish on an enemy and stand with confidence in your self-made durability.

Conditioning

DistanceSetsReps
60yds25

Saturday, August 27, 2016

Key to Improvement

The key to improvement is to surround yourself with people who are pushing to surpass you, whether that's at the gym or even at work. Life should be about competition and becoming better than every person around you. Always remain humble but also have your mind set to prevail over all.
HIIT (Rowing)
RoundsTime
2030/30

Thursday, August 25, 2016

13th Cycle: Deload 4.2

Bench Press (Max: 215lbs)
WeightReps
85lbs5
105lbs5
130lbs5

Squats (Max: 225lbs)

WeightReps
95lbs5
115lbs5
135lbs5

Barbell Rows

WeightSetsReps
95lbs25

Plate Raises

WeightSetsReps
25lbs210

Sit Ups

SetsReps
215

Rack Pullups

SetsReps
210

Wednesday, August 24, 2016

Working Out

The Ellifritz WOD
ExerciseReps
Clapping Pushups9
Bear Crawl20 yards
15lb Med Ball Slams7

RoundsTime
34:20


So turns out I'm not as strong as I thought.  This "WOD" (I'm not even sure it is one, I just named it after the guy who's blog I saw it on) calls for 5 round for time (also 20lb med ball, but I only have a 15lb).  I could barely get the pushups done for 3.  Gonna keep doing this a couple times a month to build it up.

Tuesday, August 23, 2016

All Training is Sacrifice

All training requires some kind of sacrifice of self to self. Of something you have for something you want. Of something you want to do now for someone you want to be later. It may even be a part of you that you cling to, some idea about yourself that you’ll have to give up temporarily or permanently, because it is preventing you from becoming who your ego believes you can become. 
When you’ve decided what you want to learn or what you want to do or how you want to transform yourself — work to remove the internal obstacles that are preventing you from achieving mastery or realizing that goal.

HIIT (Rowing)

SetsTime
1030/30

Walking

Time
45 mins

Monday, August 22, 2016

13th Cycle: Deload 4.1

Military Press (Max: 135lbs)
WeightReps
55lbs5
70lbs5
80lbs5

Deadlift (Max: 255lbs)

WeightReps
105lbs5
135lbs5
155lbs5

Lat Pulldowns

WeightSetsReps
100lbs110

Pushups

SetsReps
211

Dumbbell Chest Flies

WeightSetsReps
20lbs110

Front Squats

WeightSetsReps
85lbs110

Dips

SetsReps
110

Walking

Time
45 mins

Flexibility/Mobility

Time
25 mins

Friday, August 19, 2016

13th Cycle: 3.4

Squats (Max: 225)
WeightReps
160lbs5
190lbs3
210lbs4

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
515

Thursday, August 18, 2016

13th Cycle 3.3

Bench Press (Max: 215lbs)
WeightReps
160lbs5
180lbs3
200lbs1

Front Plate Raise

WeightSetsReps
25lbs510

Barbell Rows

WeightSetsReps
105lbs510

Incline Bench

WeightSetsReps
95110

Wednesday, August 17, 2016

Tuesday, August 16, 2016

13th Cycle: 3.2

Deadlift (Max: 255lbs)
WeightReps
190lbs5
215lbs3
240lbs3

Front Squats

WeightSetsReps
85lbs510

Seated Leg Curls

WeightSetsReps
100lbs510

Hanging Leg Raises

SetsReps
510

Flexibility/Mobility

Time
25 mins

Monday, August 15, 2016

13th Cycle: 3.1

Military Press (Max: 135lbs)
WeightReps
100lbs5
115lbs3
125lbs3

Lat Pulldowns

WeightSetsReps
100lbs510

Pushups

SetsReps
511

Dumbbell Chest Flies

WeightSetsReps
20lbs310

Saturday, August 13, 2016

Friday, August 12, 2016

13th Cycle: 2.4

Squats (Max: 225)
WeightReps
155lbs3
180lbs3
200lbs4

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
515

Thursday, August 11, 2016

13th Cycle: 2.3

Bench Press (Max: 215lbs)
WeightReps
150lbs3
170lbs3
190lbs3

Front Plate Raise

WeightSetsReps
25lbs510

Barbell Rows

WeightSetsReps
105lbs510

DB Hammer Curls

WeightSetsReps
25lbs110

Pushups

SetsReps
211

Wednesday, August 10, 2016

Tuesday, August 9, 2016

13th Cycle: 2.2

Deadlift (Max: 255lbs)
WeightReps
185lbs3
205lbs3
235lbs10

Front Squats

WeightSetsReps
85lbs510

Good Mornings

WeightSetsReps
85lbs310

Hanging Leg Raises

SetsReps
510

Monday, August 8, 2016

13th Cycle: 2.1

Military Press (Max: 135lbs)
WeightReps
95lbs3
105lbs3
120lbs6

Lat Pulldowns

WeightSetsReps
100lbs510

Pushups

SetsReps
511

Dumbbell Chest Flies

WeightSetsReps
20lbs310

Friday, August 5, 2016

13th Cycle: 1.4

Squats (Max: 225)
WeightReps
145lbs5
165lbs5
190lbs5

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
515

Wednesday, August 3, 2016

13th Cycle: 1.3

Bench Press (Max: 215lbs)
WeightReps
140lbs5
160lbs5
180lbs5

Front Plate Raise

WeightSetsReps
25lbs315

Barbell Rows

WeightSetsReps
105lbs310

DB Hammer Curls

WeightSetsReps
25lbs110

Close Grip Bench Press

WeightSetsReps
85lbs110

Suitcase Carry
WeightSetsDistance
75lbs1Lap
75lbs1Up/Back

Tuesday, August 2, 2016

13th Cycle: 1.2

Deadlift (Max: 255lbs)
WeightReps
165lbs5
190lbs5
215lbs10

Front Squats

WeightSetsReps
95lbs55

Good Mornings

WeightSetsReps
80lbs510

Hanging Leg Raises

SetsReps
510

Walk

Time
33 mins