Re: Mike's Mad Log
[B][COLOR="Red"]20120815[/COLOR][/B]
[B]Endurance[/B] 10.25 mile bike ride in 56:18. I could feel that taking a week off from riding was not a good idea..... [B][I]CFWU[/I][/B] [B]Strength[/B] Press 5x145 3x160 1x180 (I repped 2) |
Re: Mike's Mad Log
[B][COLOR="Red"]20120816[/COLOR][/B]
I had a late night helping my wife with some paperwork, so I slept in till 6 o'clock....:rolleyes: My daughter convinced me to accompany her to the gym on post again. Globo workout today :D Don't get me wrong. The fitness center has great equipment but I always get the stares when I WOD there. [B][I]CFWU[/I][/B] [B]Strength[/B] I got away from my planned squat regime and went with some of the equipment available; they shun lifting heavy in the rack.....:dunno: V Squat machine 10x255# 10x300# 10x340# 10x390# Pretty decent machine..... [url]http://www.lifefitness.com/commercial/hammerstrength/plateloaded/lowerbodytorso/vsquat.html[/url] (WSF) Seated Leg Press 3x10 310# Glute Press 3x10 150# per leg You gotta see it to believe it....[url]http://www.lifefitness.com/commercial/lfstrength/SignatureSeriesSingleStations/lowerbody/glute.html[/url] (WSF) Leg Curls 3x10 40# per leg Calf Extensions 3x10 210# [B]Endurance[/B] 10 minute sprint on the treadmill |
Re: Mike's Mad Log
[B][COLOR="Red"]20120817[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: I am going to incorporate METCON work into my strength days. I have found that my endurance has been suffering. Still trying to find the right balance with my programming. I feel close..... My strength has increased with 5-3-1 but I need to better my cardio. I should be running more but haven't brought myself to do so. :o |
Re: Mike's Mad Log
[B][COLOR="Red"]20120818[/COLOR][/B]
I decided to take my workout outdoors this evening. It was 98 degrees but didin't really feel that hot.....I was kind of sore for some reason, so I didn't get a run or ride in today. Did a curcuit style WOD to get some additional cardio in and work out that soreness. [B][I]Samson stretch, calisthenics and 800 jog[/I][/B] [B]WOD[/B] 4 RFT 100m Farmer's walk 50# ea hand run 5m 10 KBS 50# run 10m 5 PU run 10m 10 Box jumps 200m run~ 12:20 |
Re: Mike's Mad Log
[B][COLOR="Red"]20120819[/COLOR][/B]
[B] REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20120820[/COLOR][/B]
I still cannot believe what a gorgeous day it has been!!! Woke up refreshed and ready to get after it. Off to the park to enjoy a quick ride in 73 degree weather:kicking0: [B]Endurance[/B] 6.2 miles in 35:23 Not one of my best rides, but I didn't want to push myself back to 10 plus miles too early. [B][I]CFWU[/I][/B] [B]WOD[/B] For time 10 ea SB OHS 45# C&J 135# Burpees Body rows Ring PU DU Dips 4 ct flutter kicks SD Thruster 45# K2E 4:25 [B]Post WOD[/B] 4 rds on the bag 40:10 |
Re: Mike's Mad Log
[B][COLOR="Red"]20120821[/COLOR][/B]
Today is the beginning of 5/3/1 cycle three; deloading phase. I had DLs today and did them at the gym because I was checking out their circuit training class. [B]Strength[/B] Deadlifts 5x140 WU 5x160 (planned weight was 155) 5x195 5x235 [B]Assistance exercises[/B] Did 2x10 ea leg on the glute machine, 3x10 ea on leg curl machine and 30 back extensions. [B]Endurance/Conditioning[/B] The class was similiar to the agility one taught at the fitness center; 33 station with 40 seconds per. The difference was that it had weight training incorporated. Some of the exercises were tricep extensions, bicep curls, hack squat, C&P and calf raises. I ran into several of my former co-workers and people from my old unit, so it made for a great time and workout. BTW. The class was approximately 45 minutes.....I went full circle with three additional stations. |
Re: Mike's Mad Log
[B][COLOR="Red"]20120822[/COLOR][/B]
[B]Endurance[/B] 10 mile bike ride in 54:05. [B][I]CFWU[/I][/B] [B]Strength[/B] Press 5x45 WU Gotta love deload week! :rofl: 5x75 5x95 5x115 |
Re: Mike's Mad Log
[B][COLOR="Red"]20120823[/COLOR][/B]
Busy, busy day!!! Had a lot going on with my daughter and job hunting. Barely got in my WOD..... [B]Strength[/B] Back squat 5x135 5x185 5x215 I'll be taking a few off from my strength training as this is the end of cycle three with Wendler. I will try to get in more conditioning this upcoming week. Then, I will attempt to break into the 1000# Club when I do my CFT; haven't done it in a while and I want to see if 5/3/1 is working. |
Re: Mike's Mad Log
[B][COLOR="Red"]20120824[/COLOR][/B]
[B]Active REST DAY[/B] :kicking0: Did some light stretching this morning, and just relaxed throughtout the day. Completed a mild workout tonight as stated below. [B]WOD[/B] 3 rds 5 DU 10 Push ups 15 Crunches 20 Squats 25 Punches on heavy bag Made a plan to run in the a.m. I want to get, at least, 3 miles in.....:run: |
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