Weights 6/29

Warm up:
Jump rope 3min
Dynamic stretching

Workout:
Deadlifts 155, 175, 195, 225, 245, 265 x5, 295 x 4
Band pull a parts 4s x 10r
Reverse lunge 95 x 3s x 6r
Pavelizer 35lbs x 4s x 10r
Jump rope

-Locked out 295 for 4 no problem but hip rose way too fast. Definitely not max effort. Next workout do 155-195 x 5 then 225-295 x 3
-Hands were at the ends of the yellow band for pull a parts go to 4s x 12r
-Reverse lunge was interesting go to 3s x 8r
-Stick with same for abs

FlowFit

Yesterday:
FlowFit 3 for 15min

Wannabe ICT7

Warm up:
Jump rope ~3min, dynamic stretching

Workout:
100 burpees (w/o push-up) 7:36
Push-ups 10sec work / 20sec rest x 4
Squats " "
Neck raises 15lbs x 3s x 15r

-Burpees AHR 167, Max 181, Min 115, Recovery 12 (180-168)
-Push-ups sucked last set, squats no prob
-Neck move up to 17.5 x 3s x 10r

Weights 6/24

Warm up:
Jump rope / DS

Workout:
Bulgarian split squat jumps BW x 1r, 15lb DBs x 2, 2, 3, 3
Chins BW x 8s x 5r
DB press 40s x 3s x 8r
Ab circuit 4 x (12LHS, 12 crunches, 24 chinnies, 1min rest)
Jump rope

-Jumps were easy. Go to 15s x 5s x 3r.
-Add weight to chins after 4th set next session.
-Presses were good effort. Go to 4th set next.
-Abs just right keep it but swap crunches and LHS
-Recovering from a cold again... shit

ICT

Warm up:
Jump rope and dynamic stretching

Workout:
100 burpees w/o the push-up 8:31 (set of 12 then 11 on the minute)
Push-ups 2 x 20

-Burpees were good. Clear to go for 12 on the minute. Time 8:31, AHR 165, Max 178, Min 116, Recovery 11 (177-166).
-Started to do tabata push-ups but it wasn't happenin. Going for density style next time.

6/21
FlowFit #3 15min

Weights 6/18

Warm up:
3min rope and dynamic stetching

Workout:
Squats 95, 115, 135, 155, 175, 195, 215, 225 x 5
Rear delt flyes 15s x 4 x 10
Step-ups 2 16kg KBs x 3 x 10
FCT 70 x 4 x 12
3min rope

-Last set on squats my hips rose too fast and knees wanted to go in. Need to think about about spreading the floor and when it gets heavy.
-All else good

ICT

Warm up:
Rope 3min and dynamic stretching

Workout:
100 burpees 9:30

-Butchered so bad I can't call it ICT 7
-AHR 172, Max 182, Min 110, Recovery 11 (181-170)
-Dropped the push-up portion after 50
-For next time just do 100 burpees, rest 2min then start working in to tabata push-ups then squats.

FlowFit

Maxwell daily baker's dozen earlier
FlowFit 3 - 14:30

-Been fairly regular with the Maxwell DD lately but not usually logging it.
-FlowFit felt good and worked up a good sweat.
-Still have some snot in my sinuses which didn't bug me too much. Should be good to go tomorrow.

FlowFit

FlowFit 3 9min
-Interrupted.
-Need to wait to workout til my head is clear. My equilibrium feels a bit off. Until then just JM stuff.

Flow

Thurs 6/12 IntuFlow beginner
-Shitty head cold

Flow

Weds 6/11 IntuFlow beginner

Weights 6/9

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

Workout:
Broad jumps 5s x 3r on grass
Bench 95, 115, 135, 155, 165, 175 x 5
DB Row 60 x 4 x 10
Ab circuit - 4 x (6 sprinter situps, 6 leg raises, 6 hip raises)
Jump rope 3-4min

-58min including warm up
-Broad jumps felt good... Tried to measure but I could only find a 6.5ft tape.
-175 x 5 for BP was a PR I think? PR at least for the past 5 years. AND I haven't been this light since 20 y.o.
-Rows were at their max unless I want to get really sloppy with the form.
-Ab circuit was good.
-Changing it up next: Bulgarian split jumps, ME Chin-ups, DB presses, Abs

Flow

IntuFlow - beginner

Attempt at ICT 7

Warm up:
Rope 3 min / DS

Workout:
75 burpees w/o push-up 6:35
~2min rest~
2 sets tabata squats
2 sets tabata push-ups

-Fuck this shit... terrible! There's no way I can do a full tabata set of squats or push-ups after burpees.
-Going to work on full 100 burppees in under 10min, then add 1 tabata set of squats and push-ups. Work up 1 set at a time until 8 of each.
-Won't even bother posting HRs. Didn't even break 180.

Weights 6/4

Warm up:
3min rope, dynamic stretching

Workout:
Squats 95, 115, 135, 155, 175, 195, 205 x 5, 215 x5
Rear delt flyes 15lbs x 3s x 10r
Step-up 16kg KBs x 3s x 8r
Full contact twist 70 x 4s x 10r
3min rope.

-Squats felt good. A few reps were less than perfect but happy overall. I'm thinkin 95, 115, 135, 155, 175, 205, 215, 225 next session.
-Step-ups were taxing in a fun way
-Forgot to go 12 reps on FCTs. Keep in mind to breath at the top of the movement not bottoms.
-Time 1:03

FlowFit

FlowFit 3 15min

Flow

Beginner IntuFlow

ict 6

Warm up:
3min rope and DS

Workout:
ICT 6 x 8, every 1:50
Neck strap 3s x 10r

-ICT time 13:52, AHR 171, Max 186, Min 90, Recovery 11 (185-174)
-Had a couple false starts... consider it an extended warm up.
-A little improvement over last time. Good stuff overall.
-Abs a little sore from yesterday but no cramps. Somewhat surprised. The whole thing felt good.