Weights 5/31

Warm up:
Jump rope and dynamic stretching (lower body, did upper before benches)

Workout:
Broad jumps 5s x 2r on grass
Bench 95, 105, 115, 125, 135, 145, 155 x 5, 165 x 5
DB Row 60 x 3 x 10
Ab circuit - 4 x (6 sprinter situps, 6 leg raises, 6 hip raises)
Jump rope 3-4min

-Overall time was about an hour
-Broad jumps were good will measure later or next week.
-165 felt lighter than 155 last week. Next week cut out 145 set and possibly go heavier
-Rows were were good, add a 4th set next time
-Ab circuit was tough. First set did 10 reps a piece and thats way too much stay the same next time

FlowFit

FlowFit #3 14:30
Neck Iso's

ict 6

Warm up:
Rope / D.S.

Workout:
ICT 6

-Cut rope a bit short on warm up
-Time 14:30, AHR 174, Max 185, Min 121, Recovery 10 (184-174)
-Set watch to go off every 1:55
-Accidentally reset my watch after first 100 rope turns. Thus the high min HR.
-Shoot for every 1:50 next time. This was hard but do-able.

Flow

Intuit Flow level #1

Weights 5/25

Warm up:
3min rope, dynamic stretching

Workout:
Squats 95, 115, 135, 155, 175, 195, 205 x 5
Rear delt flyes 15lbs x 4s x 8r
Step-up 16kg KBs x 3s x 6r
Full contact twist 70 x 4s x 10r
3min rope.

-Baby steps on the squat. Form was fair and things felt good. Add 8th set with 215 next time if all goes well.
-Go to 3s x 10r on flyes
-Step-up taxes the grip and traps. I like. Go to 3s x 8r next.
-FCT was cool too go for 4s x 12r .
-Overall time was 1hr on this but interrupted twice.

FlowFit

FlowFit #3 14:30min

Worked on truck

BS

Friday 5/23 - Maxwell's daily baker's dozen

ict

Warm up:
3min easy rope, dynamic stretching

Workout:
8 x (100 rope turns, 3 clapping push-ups, 8 med-ball slams, 10 lateral jumps, rest ~1min)
Neck ext with wrap 12 reps in 4 planes

-Time: 15:02, AHR 165, Max 182, Min 100, Recovery 16 (182-166)
-Not hard and a lot better than Saturday. Temp today was only 67F and there was no hangover.
-Set the watch to go off every 2min, going for 1:50 next time. This was not too hard.
-Stay with reps on neck wrap.

Weights 5/20

Warm up:
Jump rope and dynamic stretching

Workout:
Broad jumps ~6ft 5s x 1r
Bench 95, 105, 115, 125, 135, 145, 155 x 5
DB Row 60 x 4 x 8
Ab circuit - 3 x (10 sprinter situps, 10 leg raises, 30sec plank)

-Start doing the broad jump on the grass. Work on landing heels first.
-Bench was good. Same next week unless I feel really good on last set or can find a spot.
-Rows were easy go to 60 x 3 x 10.
-Ab circuit was awkward. Work more on the sprinter sit ups.

Chill

Maxwell daily baker's dozen

ict 6

Warmup:
The usual: 2min rope and dynamic stretches

Workout:
8 x (100 rope turns, 5 clapping push-ups, 8 medball slams, 10 lateral jumps over ball, rest)

-Time 15:19, AHR 173, Max 184, Min 126, Recover 7 (183-176)
-Changed to regular push-ups after 5th circuit. Do only 3 next session.
-Rope definitely slowed down towards the end.
-Coulda and shoulda done this faster. The circuit takes a minute or so not including rest. Next time set the timer to go off every 2min and see how that goes.
-In my defense I had a slight hangover this morning and its reading 99F in the garage. Air seemed scarce.

Flow

Rope - 5min
FlowFit 3 - 14min

Weights 5/13

Warmup:
3min rope / dynamic stretching for lower body and back

Workout:
Squats 155 x 5, 165 x 5, 175 x 5, 185 x 4, 195 x 4
Seated KB cleans 2 x 16kgs x 3s x 10r
BSS 2 x 10lbs x 3s x 12r
Situps 15lbs x 12r, 2s x 10r
3min rope

-New stance on squats and starting light. Slightly wider than shoulder width and concentrating on form. Felt pretty good. I need to video it. Will do another 3 sessions of squats this way.
-Cleans, BSSs and situps were all good. Rotating in something new for the next few sessions.

ict 5

Warmup:
The usual: 2min rope and dynamic stretches

Workout:
20 x (5 burpees, 6 chinnies, 5 hindu squats, 5 push-ups, rest)

-Time: 19:46, AHR 171, Max 185, Min 113, Recovery 11 (181-170)
-Did a circuit at the top of every minute.
-Hit my goal of 20 circuits in 20min... Feels good. Was not feeling it early on, but slowly the goal started looking more and more attainable.
-Recovery breathing was in effect after 20sec or so of panting. I'm pleased with the improvement but it still needs work.
-Moving to sets of 8 next when I come back around to this one.

Flow

FlowFit #3 15min

Neck Isos

Weights 5/9

Warmup:
3min rope and LB dynamic stretching

Workout:
Hurdle jumps - same setting (38") 5 x 3
DB press 30s, 40s, 50s, 55s x 5, 60s x 4, 65s x 2(3)
Chins 3s x 7r
Ab circuit 4 x (10 crunches, 10 LHS, 20 chinnies, rest 1min)
Rope 3min

-Total time 51:30
-4th rep on 60s was shakey, 65 x 2 was good, 3rd rep died right off the shoulder. Forgot to mention presses start with palms facing then regular up top.
-Chins were just right.
-Ab circuit good.

Weights 5/6

Warmup:
Rope, dynamic stretching for neck, LB and back

Workout:
Squats 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5
Seated KB cleans 16kgs x 4 x 8
BSS 10lbs plates x 4 x 10
Sit-ups 15lbs x 4 x 10

-Total time was 52min including warmup.
-235 really sucked the last two reps. Next workout sticking with 215 on 4th and 5th set. Need to keep my stance the same for all sets. Going to Medium-Wide stance.
-Everything else was good.
-Cleans go to 3 x 10, BSS 3 x 12, Sit-ups 1 x 12, 2 x 10

More Flow

FlowFit 3 13:30

-Calves are sore from Sat. Burpees = good.

Flow

A few explosive style pull-ups to the NIPPELZZZZZ

IntuFlow - Beginner

ICT 5

Warmup:
Few minutes rope and dynamic stretching

Workout:
17 x (5 burpees, 6 chinnies, 5 hindu squats, 5 push-ups)

-Time: 19:50, AHR 171, Max 185, Min 106, Recover 8 (179-171)
-Not too hard. Got a familiar cramp in the right side of abs. No real hindrance.
-I want to hit 20 circuits in 20min on this. Circuit time is around 40sec so go for 20 sec rest and possibly shore it up to 15 sec towards the end.
-Last time I only did 15 rounds. No HRM though.
-Seems like time to recover goes up with total workout time.
-Recovering well after 2min but hardly anything after 1min. Need to keep rest times under a min to train this.

Weights 5/1

Warmup:
Rope and dynamic stretching for lowerbody

Workout:
Hurdle jumps: lowest setting 5 x 2 (30-60sec rest)
DBPress: 50lbs x 8s x 5r (90-160sec rest)
Chins: 3s x 6r (30-60sec rest)
Ab circuit: 3 x (10 crunches, 10 LHS, 20 chinnies, 30-60sec rest)
Rope ~ 3min

-Jumps = easy. Go to 5 x 3 next.
-Forgot to do some dynamic stretching before presses
-Press no prob. 3s x 5r w/50 next then 55 for max sets of 3-5.
-Chins were good. 4s x 6r next
-Go to 4 sets for abs next time