Category Archives: Uncategorized

workout cardio 12 mins- 8mins rowing & 4mins stair climbing The 12 minutes of cardio today made me sweat. I was very tired after I finished. strength- deadlifts 10 reps @ 50% = 75lbs 10 reps @ 50% = 75lbs 3 reps @ 70% = 100lbs 3 reps @ 75% = 110lbs 3 reps @Continue reading “Day 14”

cleans 10 reps @ 50% = 25lbs 10 reps @ 50% = 25lbs 3 reps @ 70% = 40lbs 3 reps @ 75% = 42lbs 3 reps @ 80% = 45lbs 3×10 of pull ups – blue band barbell curl – 25lbs seated rows – 35lbs hammer curls – 12lbs up right rows – 96lbsContinue reading “day 12”

12 mins of cardio; rowing I did 12 minutes of rowing for my 12 minutes of cardio. After about 5 minutes my arms were tired, and at the 10 minute mark my legs and arms were both very tired. push press; 10 reps @ 50% = 25lbs (just bar) @ 50% = 25lbs (just bar)Continue reading “day 11”

squats- 10 reps @ 50% = 80lbs 10 reps @ 50% = 80lbs 5 reps @ 65% = 90lbs 5 reps @ 70% = 100lbs 5 reps @ 75% = 110% sumo deadlift- 95lbs hamstring curls- 50lbs split squat- 10lbs each arm calf raises- 225lbs box jumps- 24” The workout for today was pretty easy.Continue reading “day 7”

Tabata spin bike – Heart rate168 beats per min Baseline workout- 500m row 40 air squats 30 sit ups 20 push ups (knees) 10 pull ups (green band) It took me 6 minutes and 32 seconds to complete the baseline workout. It was very tough to complete the pull ups right after the push ups.Continue reading “day 6”

1000 m row- (5min 28 seconds) After the 1000m row, my arms and legs were both very sore. It took me 5 minutes and 28 seconds, and I was sweating. Grace – 25lb bar (2min 42 seconds) I used the 25lb bar to do my ‘Grace’ workout. I found it fairly easy, but by thenContinue reading “day 5”

1000 m row- (5min 28 seconds) After the 1000m row, my arms and legs were both very sore. It took me 5 minutes and 28 seconds, and I was sweating. Grace – 25lb bar (2min 42 seconds) I used the 25lb bar to do my ‘Grace’ workout. I found it fairly easy, but by thenContinue reading “day 5”

Today we started with 500m row. It took me somewhere around 3 minutes I believe and by the end my arms were sore. Then we did the Fran workout. Fran Workout – 7:09 minutes I found the Fran workout fairly challenging. I used the blue band for my pull ups and just used the 25lbsContinue reading “day 4”

Today we did our initial strength testing. I was surprised with how little I could lift. I need to improve on my upper body strength by doing cleans, push presses, bench press, pull-ups, and push-ups. I was happy with my squat max and the amount of sit ups I did in a minute.

strength training- we started with triceps and lifted 132lbs and 72lbs. Hack squats I did 50lbs. CHD extensions I added 25lbs. Rows I added 25lbs. For box jump I jumped 24”. For wall ball I used a 10 pound ball. For the pull ups I used a orange band. For the chest fly workout IContinue reading “day 2”