4/29/2010 - Peter

30 minutes on Eliptical - levels 9 and 10
Pullups - 10, 8, 6, 5, 5, 5
Bent over DB lateral raises - 35# - 5 sets of 10
Abs- crunches, planks and ab crunches on ab bench (holding handle behind my head and swing my legs up and downs.
1 mile sprint on treadmill - 9mph & 9.5MPH - sprints on and off.
Good workout, tired after...effective this week, i was down a pound or two!

4.29.2010- Peter

warm up - 10 min on eliptical
Hang cleans- 50 reps - 75# BB - 10, 8, 8, 8, 8, 8
Deadlifts - 135#BB, 5sets of 8 reps
Shrugs - 3 sets of 15 using 45# plates
Knees to Elbows - 2 sets of 10
100 crunches.
1 mile on treadmill

Body Weight - 184!!

Ty - 4/28/2010

Hockey
1 hour fitness skate.

4.26.10- Peter

30 mins on eliptical
-level 9 and 10

bench press @ 135#
-5 sets of 8 reps

3 sets of cable flys @ 40 lbs

3 sets of bar dips- 1o reps each set

crunches and ab planks

4 sets of pushups- 1o reps each set

* pretty worn out from a long weekend of fun.

Ty - 4/24/2010

Vibram warmup run - about a mile
Deadlifts - 1 rep sets, start at 95# adding 10 lbs every 30 seconds
95, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265 1 minute rest, 275, 1 minute rest, 285.

Hang clean and press - 85#, 50 reps, sets of 10. tried for one set w/ 30 second breaks but was tired. went about a minute.

50 burpees - every 8 seconds.

The deadlifts were fairly easy. 265+ started to feel like i was exposing my back. stopped at 285 to prevent injury. I started with the weight racked and descended and lifted back up to standing position holding the weight. I might do this opposite, picking up weight as first movement, as you can lower more weight than you can pick up.

Ty - 4/22/2010

Warmup - 15 burpees, 15 towel overhead squats

Pullups - 1 set to failure - 21 reps
Bench Press - 195#, 1, 1, 3, 3, 3, 3, 3
Sumo deadlift high pull - 65#, 5 sets of 10 reps
Hang snatch - 65#, 6 sets of 8 reps

Did free squats/overhead towel squats b/t most sets. sets of 10-15.

178lb body weight.

4.20.10- Peter

7 minute warm up on eliptical

5 sets of 8 reps
-hang clean and press
-squat thrusters
**rotated each excerise

5 minutes of ab work

1 mile sprint on treadmil
-ran it in under 7 minutes!!

My body felt like it was in pain from todays workout with a combo of yesterdays. I wanted to chop my arms off for 30 mins.

I'm good now

Ty 4/19/2010

Hang clean and press - 75#, 50 reps. Did 11, 11, 10, 9, 9. took 20 second breaks. took 5 minutes.
2 minute rest

20 rounds of:
135# deadlift - 6 reps
9 pushups
Performed each round in about 30 seconds. gave myself 1 full minute for each round and rest.

25 toe to bar
50 decline situps.

4.19.10-Peter

30 mins on the eliptical
-levels 9 and 10

bench press
3 sets @ 175 - 5 reps
2 sets @ 135- 5 reps

2 sets of cable flys
-10 reps @ 40 lbs

dips
3 sets of 10 reps

2 sets of scissor kicks
-10 reps

5 mins of crunches and ab planks

7 minute miles on treadmil

good workout, felt good. I feel like I am getting into pretty good shape, its been a while. Getting addicted to working out, maybe is because I have nothing to do after work?

Ty - 4/18/2010

2 mile run in Vibrams. felt good. tightened up a bit towards the end.

Ty 4/17/2010

Rock climing
climb 1 - half way up
climb 2 - 3/4 of the way up.

super fun.

Ty - 4/16/2010

Vibrams
Jump Rope - 5 minutes
Pullups - 1 set to failure - 20 reps, +10 more.
Bench Press - 185# 5x5. pretty solid sets. 1:30 minute breaks or so. Used a thinner bar. Feels better that way.

10 rounds of:
Over head squats with bar - 5 reps
Hange snatches with bar - 5 reps

4 sets of 6-7 dips w/ feet touching ground. want to get into these.

4.15.10- Peter

15 mins on Eliptical, level 10

6 sets of Squat Thrusters and Hang Clean and Press @ 65# for both
-rotated each lift, (a set of thrusters, then a set of cleans, etc)
-30 second breaks, really gets your heart rate up

5 sets of 10 pushups
-short breaks inbetween sets

5 mins of ab work
-ab planks and crunches

.5 mile run at 8.5 mph

weight in: 185
awesome workout, I feel like zeus but look like a normal Joe

4.14.10-Peter

30 minutes on eliptical
-level 8 & 9...I think I got the machine that is a bit harder than the others

5 minutes of ab work

1/2 mile on the treadmil
*first time running for 5+ weeks after injured heel.
*first time running in my new Nike Free's, they did feel different compared to other running shoes. I felt fast in them.

looking forward to tomorrows workout with thrusters and cleans.

4.13.10-Peter

25 mins on the Eliptical
level 9 &10

20 sets of the following:
5 deadlifts at #135
7 pushups

Felt good after a lot of sets


5 mins of ab work

4.12.10-Peter

25 mins on Eliptical
level 9 and 10

5 mins of ab work.

*tired from the weekend

Ty - 4/12/2010

Vibrams
1,000 meter row. 5 minutes.

20 rounds of:
5 deadlifts w/ 135#barbell
7 pushups
Not sure on time but was pretty quick

Planks - 4 x 30 seconds, short breaks
overhead squats (w/ towel spreading arms) - 5x10

Run around neighborhood - about 1 mile. Getting much better at running in my vibrams. may be able to do a couple miles w/o pulling calves.

Ty - 4/6/2010

Vibrams
Jump Rope - 5 minutes
Pulllups to failure (1 set) - 22 reps
Benchpress - 175#, 5x5. good solid reps, pretty short breaks
Hangclean and press - 65#, 50 reps
One arm DB deadlifts - 50#DB, 50 reps each arm, 10 reps at a time.
100 situps
Pullups - 6
light run around neighborhood.

Ty - 4/4/2010

Light morning workout

5 rounds of:
10 sumo deadlift high pulls (45lb bar)
10 thrusters (45lb bar)

Getting used to these w/ light weight. going to incorporate in the workouts.

50 hanging knee raises.

4.1.10-Peter

30 mins on eliptical
levels 9 and 10

2 sets of 20 DB deadlifts

4 sets of 10 Clean and press with bar
65#

5 mins of good hard ab work

followed up with a fantastic Paleo meal:
squash spaghetti with tomatoes, pulled pork, steamed broc, carrots and cauli.

Ty - 4/1/2010

5 minute jump rope warmup

"Chelsea"

30 one minute rounds. Each round, attempt the following:

5 pullups
10 pushups
15 squats

If you can't make the exercises in the minute round, try for as many rounds as possible in the remaining time.

Results:

10 rounds in first 10 minutes
11 rounds in next 20 minutes.

Legs were exhausted.