Mobility

FlowFit 4 rounds
Just a beginner at this

Sandbag getup 8/punching bag 2 minutes at modirate pace
3 rounds

Standing ab Roller 5, 6, 5

Upper Body Weights

Mobility

Hammer Deadlift 90-10, 140-10, 180-10
Chinups/Bench Press 5/135-10, 8/185-10, 8/225-6, 8/245-4
1 Arm Dumbell Row/Hammer Incline Pree 65-8,8/110-10, 75-8,8/160-10, 85-8,8/180-8
Cable UprightRows/StandingPress 120-8/115-8, 120-8/135-7, 120-8/155-5
BodyRows/Feet Incline Pushups 12/20, 12/14

Standing Ab Roller 5/Russian Twists 10/ Vups 10 3 rounds

stationary Bike

It was a lazy day.
Went to Pure Fitness and rode the stationary bike for 17 mintes.
My legs were pretty pumped. I change the tension frequenly on the bike.

Fun stuff

Mobility

TurkishGetup 36lbs 6
Renagade Rows 36lbs 6
Manmakers 36 lbs 6
3 rounds 4:00, 8:54, 13:48

Sandbag Getups 4
BTB Haloes 10 each side
BTB side swings 5 each side
BTB Snatches 5
3 rounds 2:10, 5:12, 8:13

Pushups 30

Lower body weights

Mobility

Back squat warmup 45-10
Front Squats 95-10, 115-10, 135-7, 155-4 legs say more, back says no
Leg Press 270-10, 360-10, 450-10
1 Arm alternate Dumbell Deadlift 115-12
Leg curl/Stiff dumbell Deadlift 95-9/65-7, 110-7/70-7, 125-7/75-7 still feel pulling in upper hamstring by butt
Standing Calf Machine 235-17, 255-17
Arm Curl Machine/Dips 70-7/10, 80-7/10, 90-7/10
Alternate Dumbell Curl/BW Skull Crushers 30-9/10, 35-8/10, 40-8/9
Windmills 35lb plate 5 each/ Butt off floor lying knee raises 6 each/ Planks 45sec 4 rounds
situp15

Cardio stuff

Mini Mobility circuit

Stationary Bike 4 miles at level 15 took 8:19 minutes
Treadmill walk at 4.0 every 30 seconds increased inline by .5 for 10 minutes
Smooth step machine at level 30 for 10 minutes

Stretching

Upper Body Weights

This workout was done after work I had an 8 AM meeting and got to sleep late

Mobility

Hammer Deadlift Machine 90-10, 140-10, 180-7
Chinups/Bench Press 5/135-105, 7/185-10, 8/225-7, 8/245-4
1 Arm Dumbell Row/Incline Press 60-8-8/60-10, 70-8-8/70-10, 80-8-8/80-8
Cable upright Row/Standing Press 120-6/115-6, 120-6/135-6, 120-6/155-4
Body Rows/Feet incline Pushups 12/20, 12/13

Bicycles10 /Vups 10 3 rounds
Standing AB wheel(partial) 5, 5

Weighted Circuits

Mobilty

Turkish Getups 52lb KS 8(4 each)
Renegade Rows w/pushups 36lb KB 8
Man Makers 8
60 seconds rest
2 rounds 4:04, 9:24

Homemade Bulgarian Training Bag
Halos 10 each side
Swings 10
side swings 10
Squat 10
overhead presses
30 Seconds rest
2 rounds

Body Rows 6
Pushup 6
Goblet Squats 6
4 rounds

Lower Body Weights

Mobility

Squats 45-10
Front Squats 95-9, 115-9, 135-6, 155-3
Leg press 270-10, 360-10, 450-8
1Arm Alt Deadlift 110-14
leg Curl/Stiff Deadlifts 95-8/60-5, 110-5/65-5, 125-5/70-5
Standing Calf Machine 235-16, 255-16
Hammer Preacher Curl/dips 70-6/14, 70-6/14, 70-6/14
Dumbell Curls, Dumbell Skull Crushers 30-8/30-8, 30-8/30-8, 30-8/30-8

windmills 25lb Plate 6 each/elephant walk 5/ Hanging Le Raises 10 3rounds

Home stuff

Mobility

Flow Fit Beginners 3 rounds

Upper body Weights

Mobility

Bench Press/Close Reverse Grip Pulldowns
135-10/105-10, 155-10/120-10, 185-10/135-10, 205-10/150-10

Hammer Incline Press/Cable Rows/ Hammer Deadlift
90-10/105-10/110-5, 130/135-10/110-7, 150-10/155-10/110-8

Standing Press 95-10, 115-10, 135-10

feet incline Pushups/Body Rows 18/11, 16/11

I wanted to workout yesterday but with the system upgrade we had to do at work I ran out of time and was too tired toward the end of the day.

I started off with my mobility circuit

Turkish Getup with 52lb kettlestack for 6 min

Renegade rows(with pushup) 36lb KB-10
Manmaker(Squat thrusts with clean and push) 36lb KB-10
2 arm swings 52lbs KS 10
Pushups 10
I did 2 rounds of this today with a 90 second rest between rounds
Finished first round at 3:38 second at 9:04

BTB circuit
Halos 10 each side
Front swings onto shoulders 10
Side swings 10 each
Squats 10
Press 10
I did 2 rounds with 30 seconds rest and the total time was 5:24

Lower Body Weights

Started with mobility circuit

Back Squat (to warm up) 45-10
Front Squat 95-8, 115-8 135-8, 155-2 My back told me no more
Leg Press 270-10, 360-10, 450-7
1 Arm Alt Deadlift 105-14
Leg Curl/ Stiff Deadlift 80-10/70-8, 95-10/75-8, 110-10/80-5
Standing Calf Raises 215-16, 235-16

Ezcurl/body Skullcrushers 80-8/10, 80-8/10, 80-8/10
Hammer Preacher Curl Machine/Dips 70-6/12, 70-7/13, 70-8/12

Windmills w/25lb plate 6 each side/Ab roller on Knees 10 3 rounds
Partial Standing Ab roller 5(Not past head)

Got up this morning and went to the Pure Fitness in Mesa.

Swam 4 laps in the pool
stationary at level 12 for 3 miles
Elipical machine for half miles at level 12
treadmill for .25 miles at 7.5

Mobility circuit I do to warm up

work with my new Homemade Bulgarian Training Bag
Halos 10 each side
Swings 10
side swings 10
Squat 10
overhead presses
3 rounds


tried 3 seim flowfit circut

Sit ups 5
lying knww tucks 10
3 rounds

Upper body Weight day

My plans are to posts my workouts and things figure out what this 46 year old want to achieve. Here's today's workout

Mobility drills

Bench press/chinups 135-10/7, 185-10/10-6, 205-8/15-6, 225-7/20-5, 245-4/25-4

Alt Incline D press/cable rows 50-10/135-8, 60-8/150-8, 70-7/165-8, 75-6/180-6

Standing Press/Cable upright Rows 95-10/90-10, 115-10/90-10, 135-10/90

Incline pushup/Body rows 20/11, 18/12


Seated ball twists 10, plank 1 minute, rest 1 minute 3 rounds

Stretching

Day 1

This is the first day of the blog
I'm going to try to enter my workouts here and see how they go.
Tonight, all I did was Steve Maxwell's daily dozen plus a few extra mobility exercises.