16 DAY 243
CRUMBS
Warm Up
3 x candlestick (something)
3 x inchworm + push-up
2 x strict press (start with empty bar; increase weight on subsequent rounds)
2 x push press (start with empty bar; increase weight on subsequent rounds)
2 x front squat (start with empty bar; increase weight on subsequent rounds)
2 x thruster (start with empty bar; increase weight on subsequent rounds)
3 x good morning (start with empty bar; increase weight on subsequent rounds)
Complete 2 to 3 rounds.
Gymnastic
10-20 x inverted tuck rocks
Complete 10 pike pulses between each set of inverted tuck rocks.
(No way José.
The inverted tuck rocks were terrifying.)
Conditioning
EMOM (25:00)
1:00 - 6 pistol squats/leg
2:00 - max effort parallette shoot-throughs
3:00 - max effort row
4:00 - 5 clusters (with 135-pound weight)
5:00 - max effort handstand hold or handstand walk
(I am a pistol squat superstar.
I surprised myself on the parallette tonight. The last time I completed parallette shoot-throughs in class, I had trouble shooting back. The motion was a lot smoother tonight. I completed as many as 10+ shoot-throughs in a round and as little as 3. All in all, it was an improvement from my previous effort.
Rowing is for resting.
I scaled the clusters with 95-pound weight. I was so nervous with this one. This is the motion that broke my back last time. Anyways, I survived with minimal damage - I am experiencing some discomfort in my lower back right now. I did notice one thing that I did not like about my form tonight. While I was lowering the bar onto my shoulder, I habitually shifted my hip forward, a likely cause for my current discomfort. I need to fix that.
Nope.)
★ / 18 / 46
3 x candlestick (something)
3 x inchworm + push-up
2 x strict press (start with empty bar; increase weight on subsequent rounds)
2 x push press (start with empty bar; increase weight on subsequent rounds)
2 x front squat (start with empty bar; increase weight on subsequent rounds)
2 x thruster (start with empty bar; increase weight on subsequent rounds)
3 x good morning (start with empty bar; increase weight on subsequent rounds)
Complete 2 to 3 rounds.
Gymnastic
10-20 x inverted tuck rocks
Complete 10 pike pulses between each set of inverted tuck rocks.
(No way José.
The inverted tuck rocks were terrifying.)
Conditioning
EMOM (25:00)
1:00 - 6 pistol squats/leg
2:00 - max effort parallette shoot-throughs
3:00 - max effort row
4:00 - 5 clusters (with 135-pound weight)
5:00 - max effort handstand hold or handstand walk
(I am a pistol squat superstar.
I surprised myself on the parallette tonight. The last time I completed parallette shoot-throughs in class, I had trouble shooting back. The motion was a lot smoother tonight. I completed as many as 10+ shoot-throughs in a round and as little as 3. All in all, it was an improvement from my previous effort.
Rowing is for resting.
I scaled the clusters with 95-pound weight. I was so nervous with this one. This is the motion that broke my back last time. Anyways, I survived with minimal damage - I am experiencing some discomfort in my lower back right now. I did notice one thing that I did not like about my form tonight. While I was lowering the bar onto my shoulder, I habitually shifted my hip forward, a likely cause for my current discomfort. I need to fix that.
Nope.)
★ / 18 / 46
16 DAY 242
THE WAY I AM
Warm Up
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
Warm Up
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
Warm Up
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 240
NO GOOD.
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 8-mile per hour pace.)
Strength
Dumbbell Bench Press
5 x 8 x (2 x 45)
Dumbbell Strict Press
5 x 3 x 45
Alternate between bench press and strict press. Complete 1 round in every 4 minutes.
Mobility
Dumbbell Overhead Squat (3:00)
Conditioning
1) Run 0.5 miles (on the treadmill at 5:56 per mile pace)
2) Farmer's carry ~400 feet (with two 45-pound plates)
3) 10 burpees (line up two plates, board jump over the length of the two plates between each burpee)
4) Duck walk ~400 feet (with two 45-pound plates)
5) 10 burpees
6) Farmer's carry 5 stories (with two 45-pound plates. Walk from the second floor of the gym down to the first floor. Then, walk from the first floor back up to the second floor. Complete 5 trips.)
7) 10 burpees
8) Farmer's carry + walking lunge 5 stories (with two 45-pound plates. Walk from the second floor of the gym down to the first floor. Then, walk from the first floor back up to the second floor. This time, take two steps at a time. Complete 5 trips.)
9) 10 burpees
10) Overhead carry ~400 feet (with one 45-pound plate)
11) 10 burpees
12) Overhead walking lunge ~400 feet (with one 45-pound plate)
13) 10 burpees
14) Run 0.5 miles (on the treadmill at 5:56 per mile pace)
(I finished the conditioning session in 58:43.
I estimated that the walkway behind the treadmills where I completed the farmer's carry, the duck walk, the overhead carry, and the overhead walking lunges was about 39 feet in length. I figured that each treadmill was about 3 feet wide. There were 13 treadmills. For each of the aforementioned exercise, I completed 10 trips on the walkway.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 8-mile per hour pace.)
Strength
Dumbbell Bench Press
5 x 8 x (2 x 45)
Dumbbell Strict Press
5 x 3 x 45
Alternate between bench press and strict press. Complete 1 round in every 4 minutes.
Mobility
Dumbbell Overhead Squat (3:00)
Conditioning
1) Run 0.5 miles (on the treadmill at 5:56 per mile pace)
2) Farmer's carry ~400 feet (with two 45-pound plates)
3) 10 burpees (line up two plates, board jump over the length of the two plates between each burpee)
4) Duck walk ~400 feet (with two 45-pound plates)
5) 10 burpees
6) Farmer's carry 5 stories (with two 45-pound plates. Walk from the second floor of the gym down to the first floor. Then, walk from the first floor back up to the second floor. Complete 5 trips.)
7) 10 burpees
8) Farmer's carry + walking lunge 5 stories (with two 45-pound plates. Walk from the second floor of the gym down to the first floor. Then, walk from the first floor back up to the second floor. This time, take two steps at a time. Complete 5 trips.)
9) 10 burpees
10) Overhead carry ~400 feet (with one 45-pound plate)
11) 10 burpees
12) Overhead walking lunge ~400 feet (with one 45-pound plate)
13) 10 burpees
14) Run 0.5 miles (on the treadmill at 5:56 per mile pace)
(I finished the conditioning session in 58:43.
I estimated that the walkway behind the treadmills where I completed the farmer's carry, the duck walk, the overhead carry, and the overhead walking lunges was about 39 feet in length. I figured that each treadmill was about 3 feet wide. There were 13 treadmills. For each of the aforementioned exercise, I completed 10 trips on the walkway.)
★ / 18 / 46
16 DAY 238
I AM NOT A GIRL, NOT YET A WOMAN
Warm Up
A bunch of stuff.
Conditioning
Barbara/Barbie (I Am Not a Girl, Not Yet a Woman Edition)
10 Pull-ups
20 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
(I respectively finished the five rounds in 4:04, 12:xx, 21:xx, 31:xx, and 40:xx. I did not rest for the full 3 minutes between the fourth and the last set.)
★ / 1 / 9 / 12 / 18 / 46
A bunch of stuff.
Conditioning
Barbara/Barbie (I Am Not a Girl, Not Yet a Woman Edition)
10 Pull-ups
20 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
(I respectively finished the five rounds in 4:04, 12:xx, 21:xx, 31:xx, and 40:xx. I did not rest for the full 3 minutes between the fourth and the last set.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 237
"JUST HOLD ME WHILE I CRY MY EYES OUT"
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 7-mile per hour pace.)
Strength
Dumbbell Front Squat
5 x 10 x (2 x 55)
Rest 1 minute between each set.
Conditioning
1 Dumbbell Clean
1 Dumbbell Front Squat
1 Dumbbell Lunge/leg
1 Dumbbell Reverse Lunge/leg
1 Dumbbell Hang Clean
1 Dumbbell Strict Press
1 Dumbbell Overhead Squat
1 Dumbbell Overhead Lunge/leg
1 Dumbbell Overhead Reverse Lunge/leg
Use two 30-pound dumbbells. Rest 1 minute between each round. Complete 15 rounds.
(I eliminated the dumbbell overhead squat from the complex after the first round. I could not complete a proper squat with dumbbells over my head. Elbows were buckling. Knees were pushing forward. Heels were coming off of the ground. It was ugly. For the first 7 rounds, I forgot the hang cleans. Initially, I wanted to complete 30 rounds of the complex. It was getting late, and I wanted to go home. One minute rest was long. Next time, I am planning to use lighter dumbbells. Complete 2 rounds before every 1 minute of rest. And complete 30 rounds.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 7-mile per hour pace.)
Strength
Dumbbell Front Squat
5 x 10 x (2 x 55)
Rest 1 minute between each set.
Conditioning
1 Dumbbell Clean
1 Dumbbell Front Squat
1 Dumbbell Lunge/leg
1 Dumbbell Reverse Lunge/leg
1 Dumbbell Hang Clean
1 Dumbbell Strict Press
1 Dumbbell Overhead Squat
1 Dumbbell Overhead Lunge/leg
1 Dumbbell Overhead Reverse Lunge/leg
Use two 30-pound dumbbells. Rest 1 minute between each round. Complete 15 rounds.
(I eliminated the dumbbell overhead squat from the complex after the first round. I could not complete a proper squat with dumbbells over my head. Elbows were buckling. Knees were pushing forward. Heels were coming off of the ground. It was ugly. For the first 7 rounds, I forgot the hang cleans. Initially, I wanted to complete 30 rounds of the complex. It was getting late, and I wanted to go home. One minute rest was long. Next time, I am planning to use lighter dumbbells. Complete 2 rounds before every 1 minute of rest. And complete 30 rounds.)
★ / 18 / 46
16 DAY 235
VIDEO MUSIC AWARD
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 8-mile per hour pace.)
Strength
One-Arm Dumbbell Strict Press
5 x 8 x 35/arm
Rest 1 minute between each set.
(I completed all of the 40 reps this time without any dip and drive.)
Dumbbell Overhead Walking Lunge
5 x 8 x (2 x 25)/leg
Rest 1 minute between each set.
(While lunging toward the mirror, I looked up and saw myself in the mirror. My elbows were bent. Before seeing myself in the mirror, I did not realize my elbows were bent. Subsequently, I tried to lock out my elbows. I had a tough time.)
One Arm Dumbbell Overhead Squat
5 x 8 x 20
(I was able to complete one arm dumbbell overhead squats with my right arm. However, I was not able to complete one arm dumbbell overhead squats with my left arm. Every time I tried to lock out my left arm, my right knee buckled inward at the bottom of the squat stance.)
One Arm Dumbbell Strict Press
5 x 5 x 30/arm
Rest 1 minute between each set. Within the 1 minute of rest, hold the weight in front of you for as long as you can.
Chin-ups
3 x 5
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 8-mile per hour pace.)
Strength
One-Arm Dumbbell Strict Press
5 x 8 x 35/arm
Rest 1 minute between each set.
(I completed all of the 40 reps this time without any dip and drive.)
Dumbbell Overhead Walking Lunge
5 x 8 x (2 x 25)/leg
Rest 1 minute between each set.
(While lunging toward the mirror, I looked up and saw myself in the mirror. My elbows were bent. Before seeing myself in the mirror, I did not realize my elbows were bent. Subsequently, I tried to lock out my elbows. I had a tough time.)
One Arm Dumbbell Overhead Squat
5 x 8 x 20
(I was able to complete one arm dumbbell overhead squats with my right arm. However, I was not able to complete one arm dumbbell overhead squats with my left arm. Every time I tried to lock out my left arm, my right knee buckled inward at the bottom of the squat stance.)
One Arm Dumbbell Strict Press
5 x 5 x 30/arm
Rest 1 minute between each set. Within the 1 minute of rest, hold the weight in front of you for as long as you can.
Chin-ups
3 x 5
★ / 18 / 46
16 DAY 234
PRIVATE SHOW
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 6-mile per hour pace.)
Strength
Bench Press
10 x 15 / 10 x 65
(warm-up set)
5 x 5 x 120
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate between bench press and strict press.
(I started the second set of bench press and strict stress at the end of the fifth minute, the third set at the end of the ninth minute, the fourth set at the end of the fourteenth minute, and the last set at the end of the eighteenth minute.)
Conditioning
1-minute max effort sit-up
1-minute max effort dumbbell overhead walking lunge (with 2 25-pound dumbbells)
Run 0.5-miles (at 5:56 per mile pace)
5 dumbbell snatch/arm (with a 25-pound dumbbell)
Rest 4 minutes between each round.
Complete 4 rounds.
(I respectively completed 23, 21, 17 and 17 sit-ups, and 18, 22, 22 and 16 walking lunges. The toughest part about the walking lunges was holding the weight overhead. I had no problem completing the dumbbell snatches with my right arm. On the other hand - no pun intended - the left arm was awkward. On my first round of dumbbell snatches with the left arm, I could not lock out my elbow. When I finally straightened my arm overhead, my right knee buckled inward and my right heel lifted off of the ground at the bottom of the squat stance. On the second and the third round, I substituted the dumbbell snatches for one arm dumbbell overhead squat for the left arm. Same. I had trouble sending my hip backward with the weight over my head.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 6-mile per hour pace.)
Strength
Bench Press
10 x 15 / 10 x 65
(warm-up set)
5 x 5 x 120
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate between bench press and strict press.
(I started the second set of bench press and strict stress at the end of the fifth minute, the third set at the end of the ninth minute, the fourth set at the end of the fourteenth minute, and the last set at the end of the eighteenth minute.)
Conditioning
1-minute max effort sit-up
1-minute max effort dumbbell overhead walking lunge (with 2 25-pound dumbbells)
Run 0.5-miles (at 5:56 per mile pace)
5 dumbbell snatch/arm (with a 25-pound dumbbell)
Rest 4 minutes between each round.
Complete 4 rounds.
(I respectively completed 23, 21, 17 and 17 sit-ups, and 18, 22, 22 and 16 walking lunges. The toughest part about the walking lunges was holding the weight overhead. I had no problem completing the dumbbell snatches with my right arm. On the other hand - no pun intended - the left arm was awkward. On my first round of dumbbell snatches with the left arm, I could not lock out my elbow. When I finally straightened my arm overhead, my right knee buckled inward and my right heel lifted off of the ground at the bottom of the squat stance. On the second and the third round, I substituted the dumbbell snatches for one arm dumbbell overhead squat for the left arm. Same. I had trouble sending my hip backward with the weight over my head.)
★ / 18 / 46
NORTH COUNTRY
I was walking out of my room. The girl was dragging a bucket of water from the bedroom to the bathroom. I offered to help.
(41 / 1,000,000)
80
(41 / 1,000,000)
80
16 DAY 233
ONE MAN'S TRASH, ANOTHER MAN'S TREASURE
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I started the warm up run at a 7-mile per hour pace. I finished the warm up run at a 9-mile per hour pace.)
Strength
Bench Press
10 x 15
(warm-up set)
10 x 65 / 9 x 85 / 8 x 105 / 7 x 125 / 6 x 145 / 5 x 155 / 3 x 160 / 3 x 0 / 2 x 0 / 1 x 0
Conditioning / Accessory
Select a random machine/exercise. Complete 3 sets of 10 at each station. Run 0.25 miles on the treadmill at 5:56 per mile pace in between each exercise. Begin with a 0.25-mile run. Work for one hour.
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Weighted Sit-Up
3 x 10 x 10
(Bodyweight sit-ups would have been just fine.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Push-Up
3 x 10
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Seated Leg Press (machine)
10 x 250 / 10 x 265 / 10 x 280
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Pike Push-Up
6 x 5
(I am fairly sure that I have been doing pike push-ups incorrectly up until now. The way I did pike push-ups today was significantly harder.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Weighted Glute Ham Raise
10 x bodyweight / 10 x 25 / 10 x 25
(Man, it has been a while.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Row (machine)
10 x 100/arm / 10 x 105/arm / 7 x 110/arm
(time capped.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I started the warm up run at a 7-mile per hour pace. I finished the warm up run at a 9-mile per hour pace.)
Strength
Bench Press
10 x 15
(warm-up set)
10 x 65 / 9 x 85 / 8 x 105 / 7 x 125 / 6 x 145 / 5 x 155 / 3 x 160 / 3 x 0 / 2 x 0 / 1 x 0
Conditioning / Accessory
Select a random machine/exercise. Complete 3 sets of 10 at each station. Run 0.25 miles on the treadmill at 5:56 per mile pace in between each exercise. Begin with a 0.25-mile run. Work for one hour.
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Weighted Sit-Up
3 x 10 x 10
(Bodyweight sit-ups would have been just fine.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Push-Up
3 x 10
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Seated Leg Press (machine)
10 x 250 / 10 x 265 / 10 x 280
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Pike Push-Up
6 x 5
(I am fairly sure that I have been doing pike push-ups incorrectly up until now. The way I did pike push-ups today was significantly harder.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Weighted Glute Ham Raise
10 x bodyweight / 10 x 25 / 10 x 25
(Man, it has been a while.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Row (machine)
10 x 100/arm / 10 x 105/arm / 7 x 110/arm
(time capped.)
★ / 18 / 46
16 DAY 232
EXTRASENSORY
A classmate from my CrossFit class and I went out to dinner at Laut, a Malaysian, Singaporean, and Thai fusion restaurant, in Union Square, Manhattan. The food was good. Though the portion was small. From the restaurant, we walked to a nearby theater. We saw War Dogs.
★ / 57.44
★ / 57.44
16 DAY 230
CHOKING ON DEBRIS / ACCESSORY MADNESS
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
10-minute run on the treadmill
(I started the warm up run at a 7-mile per hour pace. I finished the warm up run at a 9.5-mile per hour pace.)
Conditioning / Accessory
Select a random machine/exercise. Complete 3 sets of 10 at each station. Run 0.25 miles on the treadmill at 6-minute per mile pace in between each exercise. Work for one hour.
Tricep Pushdown (machine)
10 x 40 / 10 x 40 / 10 x 50
(The name of the machine/exercise does not accurately describe the movement. It was more like tricep pulldown.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Hip Abduction (machine)
10 x 70 / 10 x 100 / 10 x 130
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Low Row (machine)
10 x 70 / 10 x 100 / 10 x 120
(My back felt it on this one.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Dips (bodyweight)
6 x 5
(I completed 30 dips in sets of 5. Out of all the exercises that I completed tonight, the dips were the most challenging. I was still sore from yesterday's dips.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Seated Leg Press (machine)
10 x 175 / 10 x 205 / 10 x 235
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Back Extension (machine)
10 x 55 / 10 x 100 / 10 x 160
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Superman (bodyweight)
3-minute max effort superman hold
(time capped.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
10-minute run on the treadmill
(I started the warm up run at a 7-mile per hour pace. I finished the warm up run at a 9.5-mile per hour pace.)
Conditioning / Accessory
Select a random machine/exercise. Complete 3 sets of 10 at each station. Run 0.25 miles on the treadmill at 6-minute per mile pace in between each exercise. Work for one hour.
Tricep Pushdown (machine)
10 x 40 / 10 x 40 / 10 x 50
(The name of the machine/exercise does not accurately describe the movement. It was more like tricep pulldown.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Hip Abduction (machine)
10 x 70 / 10 x 100 / 10 x 130
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Low Row (machine)
10 x 70 / 10 x 100 / 10 x 120
(My back felt it on this one.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Dips (bodyweight)
6 x 5
(I completed 30 dips in sets of 5. Out of all the exercises that I completed tonight, the dips were the most challenging. I was still sore from yesterday's dips.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Seated Leg Press (machine)
10 x 175 / 10 x 205 / 10 x 235
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Back Extension (machine)
10 x 55 / 10 x 100 / 10 x 160
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Superman (bodyweight)
3-minute max effort superman hold
(time capped.)
★ / 18 / 46
16 DAY 229
"FOUR YEARS, NO CALL"
Warm Up
10-minute run on the treadmill
(I started the warm up run at a 6-mile per hour pace. I finished the warm up run at a 9-mile per hour pace.)
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
Strength
One Arm Dumbbell Strict Press
5 x 8 x 35/arm
Rest 1 minute between each set.
(My left arm was noticeably weaker than my right arm. On my last set with the left arm, I had to dip and drive to push to the dumbbell over my head.)
Conditioning
AMRAP (20:00)
3 x pull-up (unbroken)
3 x dip (unbroken)
3 x push-up (unbroken)
(My goal was to perform these small sets unbroken, however, I am not at a level where I can perform these movements over an extensive period of a workout without breaking up the reps. I divided up the reps at around round 5. I completed exactly 10 rounds.)
★ / 18 / 46
10-minute run on the treadmill
(I started the warm up run at a 6-mile per hour pace. I finished the warm up run at a 9-mile per hour pace.)
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
Strength
One Arm Dumbbell Strict Press
5 x 8 x 35/arm
Rest 1 minute between each set.
(My left arm was noticeably weaker than my right arm. On my last set with the left arm, I had to dip and drive to push to the dumbbell over my head.)
Conditioning
AMRAP (20:00)
3 x pull-up (unbroken)
3 x dip (unbroken)
3 x push-up (unbroken)
(My goal was to perform these small sets unbroken, however, I am not at a level where I can perform these movements over an extensive period of a workout without breaking up the reps. I divided up the reps at around round 5. I completed exactly 10 rounds.)
★ / 18 / 46
16 DAY 228
"DID YOU TELL HER WHAT WE TALKED ABOUT?"
Warm Up
10-minute run on the treadmill
(I started the warm up run at a 6-mile per hour pace. I finished the warm up run at a 8.5-mile per hour pace.)
Conditioning
Run 0.25 miles (at 6-minute per mile pace)
Rest 1:30.
Run 0.50 miles (at 6-minute per mile pace)
Rest 3:00.
Run 0.75 miles (at 6-minute per mile pace)
Rest 4:30.
Run 0.50 miles (at 6-minute per mile pace)
Rest 3:00.
Run 0.25 miles (at 6-minute per mile pace)
18 / 46
10-minute run on the treadmill
(I started the warm up run at a 6-mile per hour pace. I finished the warm up run at a 8.5-mile per hour pace.)
Conditioning
Run 0.25 miles (at 6-minute per mile pace)
Rest 1:30.
Run 0.50 miles (at 6-minute per mile pace)
Rest 3:00.
Run 0.75 miles (at 6-minute per mile pace)
Rest 4:30.
Run 0.50 miles (at 6-minute per mile pace)
Rest 3:00.
Run 0.25 miles (at 6-minute per mile pace)
18 / 46
16 DAY 227
RECOVERY
By the morning, the pain was gone. There was tightness in the lower back, but the pain was gone.
I went on a long walk in the evening from my apartment down to Battery Park. My left hamstring has been killing me, more overpowering than any lingering back pain.
The back pain returned in the evening, a sharp, though manageable, pinching pain in the lower back.
18 / 46
I went on a long walk in the evening from my apartment down to Battery Park. My left hamstring has been killing me, more overpowering than any lingering back pain.
The back pain returned in the evening, a sharp, though manageable, pinching pain in the lower back.
18 / 46
16 DAY 226
WE ARE GOOD. REALLY GOOD.
My lower back pain resurfaced today, faint, but apparent enough for me to notice that the pain was there and that I was not imaging it.
18 / 46
18 / 46
16 DAY 225
THE WAY YOU LOOK TONIGHT
I was coming back from lunch. A lady approached me and asked for direction to Penn Station. I directed the lady toward the general direction of the station.
(40 / 1,000,000)
80
(40 / 1,000,000)
80
BREAST PUMP
I was coming home from work. An old, Chinese man approached me on the subway and asked what the announcer had just broadcasted over the speaker. I had my headphones on, thus did not hear the announcement. The old man, who did not speak English, was on this way home to Brooklyn, when the D train detoured from its regular path, traveling on the F line. Minutes later, at the Broadway-Lafayette Street station, the lady over the speaker announced again that 2nd Avenue, the subsequent station, was going to be the last stop. I let the old man know. We stepped off of the train together. We briefly chatted while waited a D train. When the D train arrived, we got on the train together. We chatted some more on the train, before I stepped off at the next stop.
(41 / 1,000,000)
80
(41 / 1,000,000)
80
16 DAY 221
SMACK A BITCH
I met with the doctor today. My back is generally okay.
★ / 18 / 46
★ / 18 / 46
16 DAY 220
TIM
My Mom went back to China today afternoon to visit the family. I went to the airport with her.
★
★
16 DAY 219
"I HAVE DIFFICULTY SOCIALIZING WITH OTHER PEOPLE, EVEN THOUGH I WANT TO."
Warm Up
10-minute walk on the treadmill (at 3.5 miles per hour pace)
50 wall-facing squats
Strength
Bench Press
10 x 15
(warm-up set)
10 x 65 / 10 x 75 / 10 x 85 / 10 x 95 / 10 x 105
5 x 125 / 4 x 145 / 3 x 155 / 2 x 165 / 1 x 170
Conditioning I
10 weighted sit-ups (with 10-pound plate)
20 weighted Russian twists (10/side, with 10-pound plate)
10 weighted supermen (with 10-pound plate)
0.75-mile run (on the treadmill, at 6-minute per mile pace)
15 dumbbell hang clusters (with 30-pound weight/arm)
Complete 3 rounds. Rest 5 minutes between each round.
(The weighted supermen were challenging, to say the least. I programmed the dumbbell clusters after the 0.75-mile run to test my ability at completing an exercise with proper form while fatigued and breathing heavily. I did okay.)
Conditioning II
AMRAP (20:00)
3 pull-ups (unbroken)
3 dips (unbroken)
3 push-ups (unbroken)
(My goal was to complete 10 rounds of the AMRAP. I completed 11 rounds. Pull-ups were the most challenging. I had to break up the pull-ups into singles at the 8th round.)
★ / 18 / 46
10-minute walk on the treadmill (at 3.5 miles per hour pace)
50 wall-facing squats
Strength
Bench Press
10 x 15
(warm-up set)
10 x 65 / 10 x 75 / 10 x 85 / 10 x 95 / 10 x 105
5 x 125 / 4 x 145 / 3 x 155 / 2 x 165 / 1 x 170
Conditioning I
10 weighted sit-ups (with 10-pound plate)
20 weighted Russian twists (10/side, with 10-pound plate)
10 weighted supermen (with 10-pound plate)
0.75-mile run (on the treadmill, at 6-minute per mile pace)
15 dumbbell hang clusters (with 30-pound weight/arm)
Complete 3 rounds. Rest 5 minutes between each round.
(The weighted supermen were challenging, to say the least. I programmed the dumbbell clusters after the 0.75-mile run to test my ability at completing an exercise with proper form while fatigued and breathing heavily. I did okay.)
Conditioning II
AMRAP (20:00)
3 pull-ups (unbroken)
3 dips (unbroken)
3 push-ups (unbroken)
(My goal was to complete 10 rounds of the AMRAP. I completed 11 rounds. Pull-ups were the most challenging. I had to break up the pull-ups into singles at the 8th round.)
★ / 18 / 46
TAG
I offered and carried a woman's grocery cart down the subway stairs.
(39 / 1,000,000)
80
(39 / 1,000,000)
80
16 DAY 218
SEND ME ROSES
We went out to dinner at a Italian restaurant in the West Village after work this evening, Trattoria Spaghetto. The food was good. After dinner, we saw the new Jason Bourne movie at a theater in Times Square. Lastly, we grabbed ice cream from a nearby Cold Stone.
★ / 57.44
★ / 57.44
16 DAY 217
PLEASE MISS ME
Warm Up
No warm up.
Conditioning
EMOM (35:00)
1:00 - row for calorie
2:00 - 2 wall walks
3:00 - 12 box step ups (6/leg, with 20-pound wallball and 24-inch box)
4:00 - 10 toes-to-bars
5:00 - 12 wallballs (with 20-pound wallball)
Complete 7 rounds.
(My plan for the workout was to use rowing as my rest, and work as hard as I can with the rest of the exercises. I know that if I come off of the rower breathing hard, then I would have trouble completing the remainder of the workout. Wall walks gave me some trouble. Arm strength played a factor. Fear of being upside down acted a role too. However, all in all, I was content with how I performed on the wall walks. It was an improvement from the previous time when I completed wall walks in class. Box step ups were manageable. I was most satisfied with the 70 toes-to-bars tonight. My toes-to-bars have improved tremendously over the past month. My toes touched the bar on every rep. Wallballs were manageable.)
★ / 1 / 9 / 12 / 18 / 46
No warm up.
Conditioning
EMOM (35:00)
1:00 - row for calorie
2:00 - 2 wall walks
3:00 - 12 box step ups (6/leg, with 20-pound wallball and 24-inch box)
4:00 - 10 toes-to-bars
5:00 - 12 wallballs (with 20-pound wallball)
Complete 7 rounds.
(My plan for the workout was to use rowing as my rest, and work as hard as I can with the rest of the exercises. I know that if I come off of the rower breathing hard, then I would have trouble completing the remainder of the workout. Wall walks gave me some trouble. Arm strength played a factor. Fear of being upside down acted a role too. However, all in all, I was content with how I performed on the wall walks. It was an improvement from the previous time when I completed wall walks in class. Box step ups were manageable. I was most satisfied with the 70 toes-to-bars tonight. My toes-to-bars have improved tremendously over the past month. My toes touched the bar on every rep. Wallballs were manageable.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 216
METEORITE
Warm Up
A selection of kettlebell exercises, including two Turkish get-ups.
Strength
Back Squat
3 x 135 / 3 x 225
(warm-up set)
5 x 2 x 285
(PR!
I was very insecure with the weight after last week's failure. I am not sure if squatted below parallel on every rep.
I sneaked in a few ring dips in between my sets of back squats. I felt strong and in control on the rings. I was happy about that.)
Conditioning
AMRAP (10:00)
Turkish get-up (with 24-kilogram kettlebell)
(I scaled the Turkish get-ups with a 16-kilogram kettlebell. I lost count of the number of Turkish get-ups I had completed after the second rep. All in all, I was content with my performance today. The last time I completed Turkish get-ups in class, I struggled with a 12-kilogram kettlebell. As for today, for the most the 10 minutes, I had the 16-kilogram kettlebell under control. Toward the end of the AMRAP, my left arm fatigued to failure.)
★ / 18 / 46
A selection of kettlebell exercises, including two Turkish get-ups.
Strength
Back Squat
3 x 135 / 3 x 225
(warm-up set)
5 x 2 x 285
(PR!
I was very insecure with the weight after last week's failure. I am not sure if squatted below parallel on every rep.
I sneaked in a few ring dips in between my sets of back squats. I felt strong and in control on the rings. I was happy about that.)
Conditioning
AMRAP (10:00)
Turkish get-up (with 24-kilogram kettlebell)
(I scaled the Turkish get-ups with a 16-kilogram kettlebell. I lost count of the number of Turkish get-ups I had completed after the second rep. All in all, I was content with my performance today. The last time I completed Turkish get-ups in class, I struggled with a 12-kilogram kettlebell. As for today, for the most the 10 minutes, I had the 16-kilogram kettlebell under control. Toward the end of the AMRAP, my left arm fatigued to failure.)
★ / 18 / 46
16 DAY 214
DAY ONE / ONE DAY
Warm Up
0:30 plank hold
0:20 front rack ?elbow stretch?
10 thrusters (with 45-pound, empty bar)
Complete 3 rounds.
Strength
Front Squat
3 x 45 / 3 x 95 / 3 x 135 / 3 x 185
(warm-up set)
5 x 5 x 185
(Front squat is a lot more difficult than back squat. The same weight feels a lot heavier when it is on your shoulder.)
Conditioning
9-15-21
Burpees
Wallballs
(I cannot conquer burpees.
I finished the exercise in 5:17, an improvement from the previous time when I completed the same exercise with the burpees, the wallballs, and the repetitions in different order.)
★ / 18 / 46
0:30 plank hold
0:20 front rack ?elbow stretch?
10 thrusters (with 45-pound, empty bar)
Complete 3 rounds.
Strength
Front Squat
3 x 45 / 3 x 95 / 3 x 135 / 3 x 185
(warm-up set)
5 x 5 x 185
(Front squat is a lot more difficult than back squat. The same weight feels a lot heavier when it is on your shoulder.)
Conditioning
9-15-21
Burpees
Wallballs
(I cannot conquer burpees.
I finished the exercise in 5:17, an improvement from the previous time when I completed the same exercise with the burpees, the wallballs, and the repetitions in different order.)
★ / 18 / 46
