6/7/14

20 minute ad z1 warm up
+
3x20 trap 3
+
22 minute a.d.
30 sec 90%
30 sec 50%
10 min: 212 cals
20 min: 200 cals
Total: 454 cals

6/6/2014

20 Minute Airdyne:
30 Seconds 90%
30 Seconds 50%
1st 10 minutes: 208
2nd 10 minutes: 195
Total: 403

6/5/2014

5 sets:
15 Second Airdyne 97%
15 Second Rest
15 Second Airdyne 97%
30 Second Rest
30 Second Burpees @ 90%
Rest 3 Minutes
30 cals/13 burpees
27 cals/13 burpees
27 cals/13 burpees
24 cals/12 burpees
24 cals/13 burpees

6/3/2014

AM:
20 Minute Z1 Airdyne
200ish cals

PM:
2 sets Airdyne:
7 Minute 90% 
7 Minute 50%
172, 154 calories 

6/1/2014

A.M.
20 Minute Z1 airdyne
200 calories, took this very easy this morning.  Tired.

P.M.
5 Sets:
20 Pendlay Row 95lb
15 Back Extensions
10 airdyne calories
Rest 1:30
1:02, 1:04, 0:59, 1:01, 1:01

5/31/2014

A.M.
55 second hand stand hold x 3 sets reset 1 minute
+
6 Minute airdyne  50%
6 Minute airdyne 75%
+
3x20 trap 3 rest 2 minutes
3x12 Scap push ups on rings rest 2 minutes
+
6 Minute airdyne 50%
6 Minute airdyne 75%
185 calorie for both airdyne sessions in the mornings, everything complete.  Hand s tand holds harder than expected. hard on the wrists (did not use wraps).

P.M.
20 Minute airdyne
30 seconds 90%
30 seconds 50%
1st 10 minutes: 204 calories
2nd 10 minutes: 198 calories
Total calories: 402

May 24 - May 29

Saturday

AM

5 min AirDyne @ 50%

5 min AirDyne @ 75%

+

Single Arm Low Incline Trap 3 Raises @ 2011, 6-8 reps x 5 sets, rest as needed 

+

Low Incline Side Lying Powell Raises @ 2010, 6-8/arm x 5 sets, rest as needed b/t

+

Single Arm Scapular Push-ups @ 2222, 5 reps/arm x 5 sets, rest as needed b/t

+

5 min AirDyne @ 75%

5 min AirDyne @ 50%

PM

6 x 4 min AirDyne @ 90%/4 min AirDyne @ 50% (get off airdyne and rest 10 min after 3 sets)

AM - Complete, did ring scap push ups since i still am not comfortable with discomfort doing single arm.

PM - Did 5 sets but did not rest in the middle (short on time)

90% Sets: 93, 92, 89, 88, 84.  

Sunday

A1. CGBP @ 3030, 8-12 reps x 6 sets, 1 min  115lbs

A2. Ring Rows @ 3030, 8-12 reps x 6 sets, 1 min  8 reps, lost tempo on last 2 sets

A3. AirDyne 20 sec near ALL OUT x 6 sets, 1 min  All 3700-4200 cal/hr

Tuesday

AM

5 min AirDyne @ 50%

5 min AirDyne @ 75%

+

Low Incline Trap 3 Raises @ 1010, 20 reps x 3 sets, rest as needed 

+

Flat Bench Side Lying Powell Raises @ 4010, 12-15/arm x 3 sets, rest as needed b/t

+

Scapular Push-ups on Rings @ 2222, 15 reps x 3 sets, rest as needed b/t

+

5 min AirDyne @ 75%

5 min AirDyne @ 50%

PM

4 x 5 min AirDyne @ 90%/5 min AirDyne @ 50%

Am - Complete, 12 reps on ring push ups.

PM - Did 3 sets instead of 4, didn't want to push critical drop off.

90% sets: 124, 115, 114

Wednesday

5 sets:

10 sec AD ALL OUT

10 sec rest

10 sec AD ALL OUT

3 min b/t  - COMPLETE

+

rest as needed

+

AMRAP Burpees in 30 sec x 10 sets, 30 sec b/t - 120 total burpees, 14-11 per set

Thursday

AM

5 min AirDyne @ 50%

5 min AirDyne @ 75%

+

Pendlay Rows @ 22X0, 4-6 lite reps x 5 sets, 1:30 min

+

Push-ups @ 30X0, AMRAP (-5) x 5 sets, 1:30 min

+

Single Arm Scapular Push-up on Rings @ 2222, 4-6/arm reps x 6 sets, rest as needed

+

5 min AirDyne @ 75%

5 min AirDyne @ 50%

PM

3 x 6 min AD @ 85-90%/6 min AD @ 50%

AM - Only did the airdyne and pendlay rows, pendlay went 94, 105, 115, 125, 135, 145

PM - 90% sets: 147, 134, 131