3-31 continued

  • still no sleep from workout on 30th
  • have done several 100 sets burpees, and 50 ‘s, and 20-30’s with high knee jumps
  • in between have done
  • 5×20 leg raises , 5×5 pull-ups, 5×5 chins, 8 sets 20-30 pushups, 6 sets vups, 3 sets flutter kicks, kickboxing 1-2min rounds, 5x1min mountain climbers, 3×10 band fly’s, 3×15 rear band curls,
  • over 1000 burps total and exercises done in sporadic fashion 10-30min segments each.
  • plus some light biking around 10-20min total
  • additional sets of burpees and vups 50’s-100’s
  • PM/ 5×7 dips, 200burpees,5x8eachleg pistols, 5×5 cg chins, 5×12 hanging leg raises
  • probably 1500+ burpees + 10 min kickboxing jumprope

3-30/31

In AM before sleep

a couple hundred burpees and

5×5 Mill press, 5×6 dips, 5×5 cg hands together bar chins

5×20 Lsit leg raises, vup 5×30 weighted and med twist 5x1min

strength

5×5 deadlifts w 255

a1- floor press 5×5 135

a2- pullups 5×4-5

a3- leg raises 5×10

B1- CG chins 5×5

B2- Incline pushups on handles 5×10

b3- decline situps 5×20

pushups in day 5×25 and back bends 3×12

AM-3/31 NO SLEEP = 100 BURPEES, 50, BURPEES, 100 FRONT KICKS, 50 BURPEES, HIGH JUMP-BURPS 3X10= 15MIN

3-18

Monday-

burpees 3×50,  feet up pushups 3×10, pistols 3×8, leg raises 3×10, and 3xsubmax chins, 3×10 back bridges.

 
then later
1.Burpees 30-50
2. chins/pullups sub max
3. spiderman pushups 10
4. pistols 8each leg
5 leg raises 10
x 5 rounds
 
later:
1.lunge jumps 12 each leg
2. dipbar leg lifts 10
3. pylo pushups 5
4. sub max chins
x 5 rounds
 
later- AMRepsAP in 15 min burpees= 250

3-16

SUNDAY)

BIKE WARM UP 20MIN OUTSIDE

DEADLIFTS 1X5 245, 5X5 250

A1- FLOOR PRESS 5X5 135

A2- CHINS 5X5

A3- LEG RAISES-5X15

B1-DIPS 5X6

B2- CURLS 5X8

B3- DECLINE SITUPS 5X 20

BURPEES 30+ SPRINT 100 YRD X 10 ROUNDS = 25 MIN

BACK BENDS 3X12,

PULLUPS 5X3

PUSHUPS 5X20

LATER

BURPEES 50

VUPS 30 WEIGHTED + 1MIN TWIST

X 8 ROUNDS

SATURDAY)

BIKING ABOUT 35-40MIN WITH 10X20SEC TABATTAS AND A OFF ROAD SPRINTS

THEN ANOTHER 35-40MIN HOME

BURPEES 100 IN 5MIN 55 SEC

BACK BENDS 3X12

BURPEES 20 HIGH JUMPS

LEG FLAT WEIGHTED SITUPS 20

X 5 ROUNDS

FINGER TIP CHINS 5X3

PUSHUPS 5X20

BURPEES 2X100

VUPS 4X50 AND 3X1MIN FLUTTER KICKS

About 1400 burps

3-14

Been doing several hundred burpees and cals yesterday

FIRDAY)

BURPEES 100 IN 5MIN 55 SEC

BURPEES 20 HIGH JUMP+ KICKBOXING 1MINX 5 ROUNDS= 200 BURPEEES= 25MIN TOTAL TIME

CHINS 5X5

DIPS 5X5

LEG RAISES OFF DIP BAR 5X15

BACK BENDS 3X12 AND 3 1MIN HOLDS

BULGARIAN SPLIT SQUAT B/W 1X50 EACH LEG, THEN 2X25 EACH LEG

PUSHUPS 3X20 FAST

3X1MIN LOTUS HOLDS

Thursday

AM) 100 burpees in 5min 40sec

A1- CHIN UPS 5X5

A2- LEG RAISES 5X15

A3- BACK BENDS 3X12

A4- PUSHUPS 100 (40,20,10,10,10,10)

100 HINDU SQUATS

PM)

BURPEES 2X100

A1- MILL PUSH PRESS BB- 5X6

A2- PULL-UPS 5X5

A3- PISTOLS 8EACH LEG, 5X8-10

BURPEES 20 INTO HIGH JUMPS

WEIGHTED LEG FLAT SITUPS X 20

5X5 CLAP PUSHUPS

X 5 ROUNDS

BURPEES 2X100

LATER PM2)

BURPEES 50

VUPS WEIGHTED 20+ 1MIN TWIST

X 5 ROUNDS

LATER

BURPEES 20

MOUNTAIN CLIMBERS 1MIN

X 5 ROUNDS

BURPEES AND VUPS SOME PUSHUPS ETC..

ABOUT 1400 TOTAL BURPS TODAY

 

 

03–11

MONDAY

Bodyweight strength and conditioning:

BURPEES 50

WEIGHTED SITUPS 20

SPIDER PUSHUPS 10

PULLUPS 5

X 5 ROUNDS

BURPEES 20-50 (HAD HIGH JUMPS FOR SETS OF 20)

DIPS 6

LEG RAISES 15

CHINS 5

PISTOLS 8-10 EACH LEG

X 5 ROUNDS

BURPEES 100

BACK BENDS 3X12

PUSHUPS 5X25

pm)

BURPEES 50

VUPS 30 WEIGHTED AND 1MIN ROTATIONS

X 8 ROUNDS W/ KICKBOXING THROWN IN

4X50 BURPS LATER ON

WELL OVER A THOUSAND TODAY…

3-10-2013

SUNDAY)

AM) burpees 20 high jump+1min mountain climbers x 5 rounds= 15min

Pushups 5×25+ 3×10 back bends

LATER

burpees 100 in 6min, then 50 in 2min 40,

STRENGTH) UPPER FOCUS

A1- BB ROWS 5X6

A2- PUSH PRESS 5X6 (90)

B1- INVERT ROWS 5X10

B2- DIPS 5X6

B3- L SIT LEG RAISES OFF DIP BAR 5X15

C1- CG CHINS 5X5

C2- DECLINE SITUPS 5X12

C3- CG MED BALL PUSH UPS 5X7-8

100 BURPEES IN 5MIN 55SEC