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Old 07-04-2013, 11:30 AM   #541
Michael A. Jones
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Re: Mike's Mad Log

20130704

HAPPY 4th of JULY!!!!

800m jog and stretching

Endurance

I went out on a nice, challenging trail run this morning. What a great way to kick off the weekend!! It was 65 degrees and clear.

I didn't plan to run a particular pace but to just get some cardio in. Running at 1400' in San Antonio was challenging for me.....I put in 3.4 miles on the course.
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Old 07-05-2013, 10:49 AM   #542
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Re: Mike's Mad Log

20130705

1 minute DUs, stretching and 400m jog

Endurance

I went on a bike ride this morning. I wanted to ride the new expansion of the trails leading to the SA missions but it was closed...again.

I rode the alternate route I went previously and got a better workout because I got chased by a few dogs along the way. I put in 8 miles in 37:56.

Burgener WU

WOD
I did a nice chipper to shake things up. It was supposed to be squat day but my legs were sore from yesterday's trail run.

5 cleans 125#
35 crunches
15 KB press 50#
35 leg lifts
15 KB press
65 SU
15 rows 125#
1 minute plank

I'm participating in another month long abs challenge and was invited after it had already begun, so I incorporated the last three days into my WOD.
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Old 07-06-2013, 09:02 AM   #543
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Re: Mike's Mad Log

20130706

REST DAY!!
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Old 07-07-2013, 04:46 PM   #544
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Re: Mike's Mad Log

20130707

I had a great rest day, so I was ready to go to work today!!

I've slacked off on my squatting due to a sore knee but yesterday was excellent rehab along with not running as much.

Stretching, light calisthenics, and 5x225# squats

Strength
Squats
4x3 Squats 315#

I did an additional set of my scheduled programming. I was feeling really motivated listening to some Skrillex....

Assistance exercise
4x20 calf raises

WOD
10 push ups
10 Spiderman push ups
10 leg kick push ups
10 burpees
40 SUs
20 leg lifts
20 crunches
30 sec plank

Conditioning
6 rds on the bag with 40:10 splits
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Old 07-08-2013, 08:25 AM   #545
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Re: Mike's Mad Log

20130708

Today turned out to be a good run day. It wasn't as cool as some of the previous days, but I'll take 76 degrees in Texas any day

Endurance

400m job and stretching

I ran a decent 4 miles in 37 minutes. I tried not to pay attention to my pace but just to get mileage in. Of course, I started pacing myself after two miles and almost burned out by the end.....Speaking of which, I stubbed my toe on the home stretch. It hurt like a champ until I had a chance to get some ice on it. No swelling, and I can wiggle it; no sign of anyhting broken.

Strength
Bench
6x4 185#

I went up 5#s from the prescribed weight cuz it was easier to just slap two 45s and two 25s on the bar...

MiniWOD
10 push ups
10 Spiderman push ups
10 leg kick push ups
10 burpees

Core
120 SU which I broke up between sets on the bench
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Old 07-09-2013, 07:16 PM   #546
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Re: Mike's Mad Log

20130709

REST DAY

I was feeling really lathargic, so I took today off. Hopefully, this will help recharge the batteries....
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Old 07-10-2013, 06:55 PM   #547
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Re: Mike's Mad Log

20130710

I woke up early to get in some extra miles this morning.

Endurance

Ran a very good 5 miler in 48:00. I was very please as I hadn't run that distance in nearly 2 months. I set my goal to sub 50:00.

Foam rolling, stretching and light calisthenics

Strength
Squats
6x2 280#

This was the end of week IV on the Russian program; been off a few days due to rest day and scheduling conflicts. It's had some rough patches but a good program. I did scale the weight some but no big deal....

I'm looking forward to next week!!
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Old 07-11-2013, 06:21 PM   #548
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Re: Mike's Mad Log

20130711

Burgener WU

WOD
4 rds
2 Atlas stone lifts 95#
4 sandbag gnd to shoulder 55....#
6 sandbag rotational DL 40#

Conditioning
6 rds on the reflex bag with 30:10 splits

I was supposed to attend my wife's Zumba session for some extra cardio but it got cancelled...I gues I'll run tomorrow.
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Old 07-12-2013, 05:05 PM   #549
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Re: Mike's Mad Log

20130712

Endurance

I went on an 8 mile bike sprint this morning. I completed it in 37:29. I wish I had a quality bike.....I know that I could do some serious miles and fly!!!

Stretching, light calisthenics, and 5x225# squats

Strength
Squats
3x2 Squats 335#

I did an additional set of my scheduled programming. I am sure that after the end of this programming that I will increase my 1RM!!
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Old 07-13-2013, 05:46 PM   #550
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Re: Mike's Mad Log

20130713

REST DAY

I'm taking some much deserved time off today. We planned to go to a bootcamp but it didn't pan out....
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