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Michael A. Jones 08-01-2014 09:32 AM

Re: Mike's Mad Log


Michael A. Jones 08-02-2014 02:35 PM

Re: Mike's Mad Log

Interval training for 40 minutes

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


500 Sledgehammer strikes for time

I used my 10# hammer and finished in 16:16

Michael A. Jones 08-04-2014 04:18 AM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

4.5 miles in 40:00 :pepper:;)

I was very pleased with my run!! I increased speed over the course from a 9 to 8:37 finisher.



We will be on vacation this week but I hope to get a few workouts in. Not sure what type of equipment is available at our hotel though...

Michael A. Jones 08-05-2014 07:16 PM

Re: Mike's Mad Log

On vacation, so traveler WOD it will be. Fitness center here isn't equipment to do much of anything but chest, back and cardio....

Walked well over 24280 steps (roughly 10 miles) at Universal Studios today :eek:

5 rds
15 push ups
20 Squats

Michael A. Jones 08-06-2014 05:07 AM

Re: Mike's Mad Log

Decided to go out for a short run this morning before everyone gets up, and the heat sets in....

2 miles in 17:36

Ran negative splits which worked out great. Only issue was that me left calf is on fire!!:evilsmile It seems like it is still sore from my previous run. The first mile was torture but it subsided a bit after that. Time for ice and rolling...:cool:

[B]Strength[/B] :weight_l:

Shoulder press 5x5 120#
Tricep pulldown 5x10 60#

Always feels foreign when I use machines.....:shrug:

Michael A. Jones 08-08-2014 04:30 PM

Re: Mike's Mad Log

[B]REST DAY[/B] :yawn:


Back from vacation!!:kicking0: We had a blast but I'm glad to be back to get into the gym.

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

[B]Strength[/B] :weight_l:
C&P 10-7-5

5 hang power cleans 105#
10 DUs

I didn't want to go apesh*t on the first day back, so I kept it light and quick.

Michael A. Jones 08-09-2014 02:38 PM

Re: Mike's Mad Log

40 minutes of Zumba in my wife's class this morning!! :pepper: I had forgotten how much she can bring the pain....:p

For time
30 KBS 70#, Run 300m
20 KBS, run
10 KBS, run
20 KBS, run
30 KBS, run

I completed in 9:35

Michael A. Jones 08-10-2014 03:47 PM

Re: Mike's Mad Log

[B][I]Active stretching and 20 DUs[/I][/B]

Weights are 50% 1 RM
3 DL 210#
3 Front squat 150#
3 Cleans 115#


4 rds on the heavy bag
100 jabs
100 flutterkicks

Michael A. Jones 08-12-2014 06:53 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

I did some pilates....and foam rolling


[B]Endurance[/B] :run:
2 miles in 16:21

[B]Strength[/B] :weight_l:

I tried a new lift that a strength training coach told me about. It's an old school lift called the Jefferson deadlift, or squat. He said it was a good way to work on weakness in my symmetry.

Jefferson Deadlift
30 with left foot forward 135#
30 with right foot forward

I'm liking them already and will soon add some isometric deadlifts to the arsenal. [url][/url] (WSF)

Did 20 barbell rollouts

Michael A. Jones 08-13-2014 07:43 PM

Re: Mike's Mad Log

Had another check in with chiro. Things are still on the up and up!! I didn't misalign any vertebrae at Universal Studios....:rofl:

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

'Four Horsemen KB Complex'
4 RFT, 4 ea side
Single hand KBS 50#
Front Squat

I used the 'Power 5 Complex' as my model for this one.
[url][/url] (WSF)

40 minutes of interval training

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