3 sets:
5 Min airdyne 90%
5 Min airdyne 50%
Calories each 90% set:
124, 115, 114
Wednesday, May 28, 2014
Friday, May 23, 2014
5/20/14
Wednesday
7 sets:
30 sec AirDyne @ 97%
60 sec Burpees @ 85-90%
90 sec AirDyne @ 50%
90 sec rest
Set 1: 29 cals / 19 burpees
Set 2: 26 cals / 18 burpees
Set 3: 25 cals / 17 burpees
Set 4: 24 cals / 15 burpees
Set 5: 24 cals / 15 burpees
Set 6: 24 cals/ 15 burpees
Set 7: DNF
Wednesday, May 21, 2014
5/17/2014
AM
10 min AirDyne @ 50% 100 cals
10 min AirDyne @ 75% 150 cals
+
Low Incline Trap 3 Raises @ 2011, 8-10 reps x 5 sets, rest as needed complete
+
Low Incline Side Lying Powell Raises @ 2010, 10-12/arm x 5 sets, rest as needed b/t complete
+
Single Arm Scapular Push-ups @ 2222, 5 reps/arm x 5 sets, rest as needed b/t Did 10 ring scap push ups.
+
10 min AirDyne @ 75% 150 cals
10 min AirDyne @ 50% 100 cals
PM
PM
10 x 3 min AirDyne @ 90%/3 min AirDyne @ 50% (get off airdyne and rest 10 min after 5 sets)
522 cals first 5 sets
504 cals last 5 sets
Thursday, May 15, 2014
5/14/2014
6 sets:
30 sec AirDyne @ 97%
90 sec rest
30 sec Ring Push-ups
90 sec rest
30 sec AirDyne @ 97%
90 sec rest
30 sec Bent Over Barbell Row @ lite load
90 sec rest
Airdyne: 23, 18, 15, 15, 15, 15
Ring Push Ups: 29, 24, 24, 24, 21, 21
Airdyne: 20, 16, 15, 15, 14, 16
Bent over barbell row: 33, 29, 33, 31, 29, 33
5/13/2014
AM
20 min AirDyne @ 50%
+
Low Incline Trap 3 Raises @ 1010, 10 reps x 5 sets, rest as needed
+
Flat Bench Side Lying Powell Raises @ 4010, 6-8/arm x 5 sets, rest as needed b/t
+
Scapular Push-ups on Rings @ 2222, 10 reps x 5 sets, rest as needed b/t
+
20 min AirDyne @ 50%
PM
PM
14 x 2 min AirDyne @ 90%/2 min AirDyne @ 50% (get off air dyne and rest 5 min after 7 sets)
477 calories
445 calories
Monday, May 12, 2014
5/11/2014
A1. Low Incline DB Bench Press @ 5010, 8-12 reps x 6 sets, 1 min 55lb dbs, 11x3, 10x3
A2. One Arm KB Row @ 30X0, 4-6/arm x 6 sets, 1 min 70lb kb, 7x3, 6x3
A3. AirDyne 12 sec ALL OUT x 6 sets, 1 min over 4000 cal/hr each time, kept resetting.
Saturday, May 10, 2014
5/10/2014
AM
20 min AirDyne @ 50% Complete, sluggish this morning so took it really easy.
+
Low Incline Trap 3 Raises @ 2016, 5 reps x 5 sets, rest as needed 5lb db
+
Low Incline Side Lying Powell Raises @ 4010, 6-8/arm x 5 sets, rest as needed b/t 5lb db
+
Scapular Push-ups @ 2222, 10 reps x 5 sets, rest as needed b/t 10x3, 8x2
+
20 min AirDyne @ 50% Complete, sluggish this morning so took it really easy.
PM
PM
13 x 2 min AirDyne @ 90%/2 min AirDyne @ 50% (get off airdyne and rest 5 min after 7 sets)
487 (418 after 6 sets) / HR 150 right after
410 for 6 sets / HR 144 right after
Thursday, May 8, 2014
5/8/2014
AM
20 min AirDyne @ 50% complete, 267 calories. HR 128 right after.
+
Low Incline Trap 3 Raises @ 2016, 5 reps x 6 sets, rest as needed complete
+
Low Incline Side Lying Powell Raises @ 4010, 6-8/arm x 6 sets, rest as needed b/t complete
+
Scapular Push-ups @ 2222, 8 reps x 6 sets, rest as needed b/t complete
+
20 min AirDyne @ 50% complete, 249 calories. HR 126 right after.
PM
PM
12 x 2 min AirDyne @ 90%/2 min AirDyne @ 50% (get off airdyne and rest 5 min after 6 sets)
420 for 6 sets (HR 155 right after)
407 for 6 sets (HR 160 right after)
Everything felt much better today than the past week.
Wednesday, May 7, 2014
5/7/2014
7 sets:
20 sec AirDyne @ 97%
60 sec rest
20 sec Hand Release Push-ups
60 sec rest
20 sec AirDyne @ 97%
60 sec rest
20 sec Ring Rows
60 sec rest
Airdyne: 18, 17, 17, 16, 16, 15, 16hr pu: 16, 16, 17, 17, 16, 17, 15
Airdyne: 18, 18, 17, 15, 17, 15, 15
ring rows: 17, 14, 13, 13, 12, 13, 10
5/6/2014
AM
20 min AirDyne @ 50% Complete 244 cals
+
Low Incline Trap 3 Raises @ 2016, 5 reps x 5 sets, rest as needed Complete, 5lb db's
+
Low Incline Side Lying Powell Raises @ 4010, 8/arm x 5 sets, rest as needed b/t Complete, 5lb db's
+
Scapular Push-ups @ 2222, 8 reps x 5 sets, rest as needed b/t Complete
+
20 min AirDyne @ 50% Complete 224 cals
PM
PM
11 x 2 min AirDyne @ 90%/2 min AirDyne @ 50% (get off airdyne and rest 5 min after 6 sets)
408 (339 after 5 sets) calories 1400ish cal/hr 90% / 550ish 50%
324 calories 1400ish cal/hr 90% / 500ish 50%
324 calories 1400ish cal/hr 90% / 500ish 50%
Sunday, May 4, 2014
5/4/2014
A1. Flat Bench DB Press @ 5010, 8-12 reps x 6 sets, 1 min 55lb DB's (heaviest I have) 12, 11, 11, 10, 10
A2. One Arm KB Row @ 30X0, 8-10/arm x 6 sets, 1 min 10 each set with 55lb KB, tempo was tough
A3. AirDyne 10 sec ALL OUT x 6 sets, 1 min Peaked around 4030 cal/hr on monitor...always reset as i surpassed 3700+ cal/hr though so not sure on cals...makes sense why my cal count was so low on sprints last week.
+ rest 8 Minutes
On the minute Strict Pronated Chin-ups until failure (+1 rep per min) 12 + 8
Saturday, May 3, 2014
5/3/2014
AM
20 min AirDyne @ 50% Complete, 237 calories...true 50-60% pace. Felt great
+
Low Incline Trap 3 Raises @ 2016, 5 reps x 4 sets, rest as needed Complete, 5lb db's
+
Low Incline Side Lying Powell Raises @ 4010, 6-8/arm x 4 sets, rest as needed b/t Complete, 5lb db's
+
Scapular Push-ups @ 2222, 10 reps x 4 sets, rest as needed b/t Did 8, plank position bothered abdominal SLIGHTLY, no big deal at all, will work up to 10.
+
20 min AirDyne @ 50% Felt great, somewhere in the same vicinity of calories as first effort.
PM
PM
10 x 2 min AirDyne @ 90%/2 min AirDyne @ 50% (get off airdyne and rest 5 min after 5 sets)
344 calories 1500ish cal/hr 90% / 500ish 50%
320 calories 1400ish cal/hr 90% / 500ish 50%
320 calories 1400ish cal/hr 90% / 500ish 50%
Thursday, May 1, 2014
5/1/2014
A1. Right arm bent over KB row 70lb x 8 rest 10 seconds
A2. Left arm bent over KB row 70lb x 8 rest 10 seconds
A3. Strict Pronated Pull Ups x 7 rest 10 seconds
A4. 20 second AMRAP HR Push Ups rest 2:30 x 5 sets Complete, 6 pull ups last 2 sets and 17-18 push ups each set
+
15 Minute Airdyne:
30s 90%
30s 50%
277 calories, 90% consistently 1700-1800 cal/hr 50% consistently 500-550 cal/hr.
A2. Left arm bent over KB row 70lb x 8 rest 10 seconds
A3. Strict Pronated Pull Ups x 7 rest 10 seconds
A4. 20 second AMRAP HR Push Ups rest 2:30 x 5 sets Complete, 6 pull ups last 2 sets and 17-18 push ups each set
+
15 Minute Airdyne:
30s 90%
30s 50%
277 calories, 90% consistently 1700-1800 cal/hr 50% consistently 500-550 cal/hr.
4/29/2014
A1. Right arm bent over KB row 70lb x 8 rest 10 seconds
A2. Left arm bent over KB row 70lb x 8 rest 10 seconds
A3. Strict Pronated Pull Ups x 6 rest 10 seconds
A4. 20 second AMRAP HR Push Ups rest 2:30 x 5 sets Complete, push ups 15-18 per set
+
3 sets:
15 Second Airdyne 97%
Rest 2:45
9, 9 , 14...think my airdyne counter is off if i start off super hard. I started out a little slower on the 3rd set and it counted way more calories?
A2. Left arm bent over KB row 70lb x 8 rest 10 seconds
A3. Strict Pronated Pull Ups x 6 rest 10 seconds
A4. 20 second AMRAP HR Push Ups rest 2:30 x 5 sets Complete, push ups 15-18 per set
+
3 sets:
15 Second Airdyne 97%
Rest 2:45
9, 9 , 14...think my airdyne counter is off if i start off super hard. I started out a little slower on the 3rd set and it counted way more calories?
4/27/2014
For time:
150 Calorie Airdyne
100 Double Unders
50 Wall Ball 20lb
11:13, no warm up just go.
150 Calorie Airdyne
100 Double Unders
50 Wall Ball 20lb
11:13, no warm up just go.
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