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Michael A. Jones 09-25-2013 06:49 PM

Re: Mike's Mad Log

[B][I]Stretching and 1 minute singles[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats

5x4 155, 175, 195, 215 and 235#

[B]Assistance Exercises[/B]
3 rds
10 calf raises 235#
10 hamstring curls with resistance bands/leg

I taught a 35 minute HIIT session at the lake this evening.

Michael A. Jones 09-27-2013 12:22 PM

Re: Mike's Mad Log

I had a very long day yesterday, and fell asleep before posting my workout....:yawn:

[B][I]Burgener WU[/I][/B]
10 band front raises
10 Warrior Swings with 30# Power Pack
50 Rope undulations



[B]REST DAY[/B]:snore:

Michael A. Jones 09-28-2013 08:09 PM

Re: Mike's Mad Log

[B]Strength[/B] :weight_l:

155-175-195-215-235 (3)

I failed after the 3rd rep.....:(

3 rds
15 floor presses 30#/hand
15 tri extensions with band
10 curls with band

2 rds HAM with 30 second rest between

Michael A. Jones 09-30-2013 07:01 PM

Re: Mike's Mad Log
[B][COLOR="Red"]20130929[/COLOR][/B] [COLOR="red"]and[/COLOR] [COLOR="red"][B]20130930[/B][/COLOR]

[B]REST DAY[/B]:zombie:

I have needed some rest time, s I've taken the last two days to recup some. I hope to be back at it tomorrow.:pepper:

Michael A. Jones 10-01-2013 11:28 AM

Re: Mike's Mad Log

[B][I]Stretching, foam rolling and 1 minute singles[/I][/B]

[B]Strength[/B] :weight_l:
Squats 3x3


[B]Assistance Exercises[/B]
3 rds
20 calf raises 275#
10 18" step ups 60#
40' band lateral walk [url][/url])

80 crunches

I did 3 rds on the heavy bag with 60:15 splits

I will lead a 35 minute HIIT session this evening at the community center.

Michael A. Jones 10-03-2013 10:15 AM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

I ran a quick 2 miler in 15:37

For Time:
70 KBS 70#


[B]Endurance Part Deaux[/B]
Led a 40 minute HIIT class at the lake :pepper:


[B][I]Shoulder mobility exercises and Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
5x5 95#.....:o

Since my elbow has been giving me some problems, I kept it light because I still wanted to work on shoulder strengthening.

Michael A. Jones 10-05-2013 03:25 PM

Re: Mike's Mad Log

[B]REST DAY[/B] :snore:


I had great circuit training and HIIT sessions this morning!! Luckily, I have plenty of motivated and athletically gifted folks at the park. I love my job!! :D

20 minutes of HIIT

[B][I]Burgener WU and stretching[/I][/B]

My wife wanted "a little more" than her usual workout, so she joined me this afternoon....:highfive:

3 rds
5 push press 65/115#
5 push ups
10 KB tri press 18/50#
10 KB rows 25/50#/arm
25/50 rope slams

Michael A. Jones 10-08-2013 06:14 AM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

I did some light yoga and stretching.



I began my day with a 6 mile bike ride. My legs were feeling the affects of not riding in such a long time....

Logged a time of 31:20

3x3 215#

[B]Endurance Part Deaux[/B]
Led one client through a 30 minute HIIT session. The city moved me to a new location, so I have to begin build with new clientele....

Michael A. Jones 10-08-2013 07:53 PM

Re: Mike's Mad Log

[B]REST DAY[/B]....:crutch00:

I must have hurt my hammy yesterday during class because it's been bugging me since the afternoon.

I decided to take today off and rest up. Ice has been my friend :D

Michael A. Jones 10-09-2013 07:34 PM

Re: Mike's Mad Log

Taking yesterday off was a good move!! Between icing, stretching and foam rolling, my leg feels a hellava lot better!!!:pepper:

Not wanting to curse myself, I kept to upper and core bodyweight exercise for my workout; I still had classes to instruct this evening....

[B][I]Burgener WU[/I][/B]

3 rds
10 ring push ups
20 SU
20 ring rows
10 KTE
20 dips

5 minutes on the heavy bag


I started off chasing the kids around the playground.....:bolt:

I had a huge turnout at the lake for HIIT! More than 40 folks came out and we broke a good sweat for nearly 40 minutes.

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