Chris Bondurant



919569 lb
Lifted
316
Workouts added
6380lb, 15 workouts
July
July 18
Cycling, 12.4mi, 00:59:03
Had a good ride through Burns after work. Started a bit late, but still manag...
July 16
Cycling, 10.36mi, 00:46:54
Had a good ride yesterday evening. I was feeling a bit sleepy from the day�...
July 14
Cycling, 22.53mi, 02:00:09
Went on a long ride with my bike after getting it back from the shop. It'...
July 11
Yoga, 00:20:00
Did a simple morning yoga routine today. Funny thing, my back and legs are ST...
July 10
Total 1760lb, Reps 32 (Combined)
Warm Up: Shoulder Rehab movements 5lb x 6 for each movement. Still having so...
July 10
Yoga, 00:15:00
Did a quick morning yoga routine with the wife to wake up and get moving. It ...
July 9
Yoga, 00:20:00
Did a nice evening yoga routine before bed. Felt good to slowly stretch every...
July 9
Total 880lb, Reps 16 (Shoulder)
Shoulder rehab movements to warm things up. 5lb x 6 for each movement. Then I...
July 7
Cycling, 22.36mi, 02:02:22
Had a really good ride. Started off on an easy ride with the wife for an hour...
July 5
Total 240lb, Reps 6 (Legs)
Did some warm ups with 2x30 seconds of deep squat holds in the bottom, then i...
July 4
Cycling, 8.1mi, 00:57:06
Nice easy ride with the wife this evening. Did a real easy ride, spinning eas...
July 3
Cycling, 9.1mi, 00:47:21
Had a short, quick, fast ride to get some intervals in. Intervals at 4x30 se...
July 3
Yoga, 00:20:00
Did a new morning yoga routine today to help my back/hip. Seems like, wheneve...
July 2
Jogging, 0.7mi, 00:15:00
Did an easy jog/walk with the puppies this morning. This was a supplement to ...
July 2
Total 3500lb, Reps 100 (Combined)
Warm Up: Full Body Joint Rotations Shoulder rehab movements 3lb x 7 Burgen...
16709lb, 12 workouts
June
June 30
Cycling, 11.58mi, 00:55:46
Had a great ride this evening. Tried to keep a decent pace, without going too...
June 28
Yoga, 00:15:00
Had a quick evening yoga 'workout' with the wife before getting int...
June 27
Total 210lb, Reps 6 (Legs)
Did my goblet squat work again today at the office. Mostly focusing on stayin...
June 25
Total 210lb, Reps 6 (Legs)
Did some goblet squats at work to help with hip mobility and squat depth, sin...
June 19
Yoga, 00:20:00
Had a good evening workout and did some evening yoga w the wife. It was a nic...
June 18
Yoga, 00:15:00
Short, 15 minute evening yoga routine as a way to wind down from the day. In...
June 18
Total 2800lb, Reps 80 (Combined)
Warm Up: 15 Minute Yoga routine Shoulder Rehab movements, 3lbs x 7 for each...
June 18
Yoga, 00:15:00
Did my morning yoga routine as a way to get started in the morning. Felt pret...
June 11
Total 4175lb, Reps 40 (Back, Legs, Shoulder)
Warm up: Hip kicks Stripper stretch Shoulder looseners Burgener Warm up x...
June 6
Total 3800lb, Reps 43 (Chest, Combined, Legs)
Warm Up: Hip Stretch kicks, squat therapy, shoulder stretch complex, B...
June 4
Cycling, 8mi, 00:42:00
Went on an easy bike ride in the evening with Jenny. It was just about a perf...
June 4
Total 5514lb, Reps 42 (Back, Chest, Legs)
Warm Up: 3 Basic stretches Shoulder Stretches Burgener Warm Up - Iron bar,...
7670lb, 6 workouts
May
May 30
Total 3690lb, Reps 82 (Combined)
Heaviest I've ever been. To fix this, I need to work on my diet as much ...
May 29
Yoga, 00:10:00
Evening relaxation yoga with the wife to loosen up and unwind before bed. Mad...
May 28
Cycling, 12.5mi, 01:10:00
Nice, long ride with the wife and son on a holiday day. We got out in the mor...
May 9
Walking, 0.5mi, 00:12:00
Easy walk while at work. I like being able to get up and get away from the cu...
May 9
Yoga, 00:10:00
Easy morning yoga to open the hips and work on my back from yesterday's ...
May 8
Total 3980lb, Reps 42 (Combined, Legs, Shoulder)
Warm up: Joint rotations Navy Seal Warm up 4x(Push Ups x 10, Sit Ups x 10) ...
44375lb, 16 workouts
April
April 30
Yoga, 00:12:00
Easy early morning yoga routine with Jenny. Stuck with basic poses, focusing...
April 18
Total 7000lb, Reps 70 (Chest, Combined, Legs)
Warm up: Joint rotations Greatest stretch x 4 Shoulder rehab complex 2.5lb...
April 18
Calisthenics , 00:25:00
Warm Up: Joint rotations Hip and hamstring kicks Squat Therapy 3 x 5lbs B...
April 16
Total 6375lb, Reps 65 (Back, Legs, Shoulder)
Warm up: Joint rotations Greatest stretch x 4 Shoulder rehab complex 2.5lb...
April 16
Calisthenics , 00:20:00
Warm Up: Joint rotations Hip and hamstring kicks Squat Therapy 3 x 5lbs ...
April 11
Total 2440lb, Reps 22 (Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoul...
April 11
Yoga, 00:15:00
Did some quick morning stretches. My left hip/IT band is still bugging me onc...
April 10
Yoga, 00:20:00
Did some yoga at the end of the day. Focused mostly on the hips and legs. Fel...
April 9
Boxing, 00:06:00
Did a hard 6 minutes after my lifting/CrossFit workout. I was surprised at ho...
April 9
Total 2580lb, Reps 34 (Combined, Shoulder)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoul...
April 6
Total 9110lb, Reps 117 (Abdominal, Back, Chest, Combined, Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoul...
April 5
Yoga, 00:15:00
Did some stretching/yoga before going to bed. Definitely needed to keep worki...
April 4
Total 8165lb, Reps 87 (Abdominal, Back, Legs, Shoulder)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoul...
April 3
Jogging, 1.13mi, 00:20:00
Easy run/walk with the dogs this morning. I used my zero rise shoes instead o...
April 2
Total 8705lb, Reps 111 (Abdominal, Back, Chest, Combined, Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoul...
April 1
Calisthenics , 00:10:00
Light calisthenics/stretching before bed to get the month started right. Focu...
36305lb, 12 workouts
March
March 31
Walking, 0.7mi, 00:15:00
Took a short dog walk with my son in the afternoon to help loosen everything ...
March 30
Total 7890lb, Reps 72 (Back, Legs, Shoulder)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Burge...
March 29
Yoga, 00:20:00
Morning yoga w my sweetie, plus my hip stretch complex.
March 28
Total 8045lb, Reps 109 (Abdominal, Back, Chest, Combined, Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel...
March 27
Yoga, 00:10:00
Did a quick evening yoga routine with the wife before getting in bed. It felt...
March 26
Total 1400lb, Reps 40 (Combined)
Did kettlebell snatches at work today. Alternated arms for each set two a lef...
March 26
Total 10445lb, Reps 136 (Back, Combined, Legs, Shoulder)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel...
March 24
Mountain biking, 11.1mi, 01:30:00
Had a great ride today. Took the time to ride with the wife, then doubled bac...
March 23
Total 7405lb, Reps 112 (Abdominal, Back, Chest, Combined, Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel...
March 21
Total 1120lb, Reps 16 (Combined, Legs, Shoulder)
Warm Up: Joint Rotations Burgener Warm up - Iron pipe x 5, Oly Bar x 3 D...
March 21
Calisthenics , 00:25:00
Did a 15 minute morning yoga routine, a different one than I normally do. It ...
March 16
Walking, 1mi, 00:15:00
Took the dogs for a quick walk through the neighborhood. Felt nice to be out ...
55035lb, 12 workouts
February
February 28
(Combined, Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel...
February 27
Jogging, 1.5mi, 00:25:00
Had a good run/walk with Annika and the puppies. Took it nice and easy for th...
February 26
Total 6600lb, Reps 105 (Abdominal, Combined, Shoulder)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel...
February 22
Calisthenics , 1.1mi, 00:30:00
Did some walking/running with the dogs this morning, then finished up with so...
February 21
Yoga, 00:15:00
Normal morning routine with Brett Larkin. Did this instead of weights at the ...
February 20
Calisthenics , 00:20:00
Took time this morning to stretch and do some ab work. Seemed to help loosen ...
February 19
Total 12500lb, Reps 100 (Back, Chest, Combined, Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel...
February 13
Calisthenics , 00:30:00
Slept in a little bit, then did some stretching and calisthenics this morning...
February 12
Total 12645lb, Reps 141 (Back, Combined, Legs, Shoulder)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x5 Towel intern...
February 7
Total 12175lb, Reps 95 (Back, Chest, Combined, Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel...
February 6
Yoga, 00:20:00
Had a quick morning yoga workout with the wife today. It felt fun to work thr...
February 5
Total 11115lb, Reps 82 (Back, Legs, Shoulder)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x5 Towel intern...
85970lb, 16 workouts
January
January 31
Total 12050lb, Reps 100 (Back, Chest, Combined, Legs)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel...
January 30
Hiking, 0.7mi, 00:30:00
60lb pack hike with Brad and the dogs in the evening. Working helping Brad ge...
January 29
Total 10320lb, Reps 81 (Back, Legs, Shoulder)
Warm up: joint rotations Hamstring kicks x5 Squat therapy x5 Towel intern...
January 26
Total 11100lb, Reps 100 (Back, Chest, Combined, Legs)
Warm up: Joint rotations Shoulder internal rotations - 3 x 5sec Squat ther...
January 25
Calisthenics , 00:30:00
Morning yoga routine Puking cats ab work Hip stretch complex squat therapy...
January 24
Total 9725lb, Reps 80 (Back, Legs, Shoulder)
Warm up: joint rotations Hamstring kicks Stripper stretches Towel interna...
January 23
Calisthenics , 00:45:00
Morning Yoga - Felt good, though a bit stiff Puking Cats (10 @ 10 secs) - Ha...
January 23
Total 50lb, Reps 10 (Abdominal)
Did Myotatic crunches as part of my calisthenics this morning. I'm so fr...
January 22
Total 12500lb, Reps 150 (Back, Chest, Combined, Legs)
Warm Up: Joint rotations - full body Shoulder rehab movements - 10x 5lbs H...
January 18
Calisthenics , 00:25:00
Joint Rotations IT Band Stretch Shoulder therapy (5lb, 5x each movement) B...
January 9
Yoga, 00:30:00
Morning yoga routine, with some additional hip stretch complex work. Finished...
January 8
Total 9810lb, Reps 107 (Abdominal, Back, Chest, Combined, Legs)
Warm Up: Joint rotations Stripper Stretches/Heel Stretches Shoulder rehab ...
January 5
Total 8825lb, Reps 80 (Back, Legs, Shoulder)
Warm Up: Joint Rotations (top to bottom, 5x each area) Hamstring Leg Swings...
January 3
Total 9165lb, Reps 97 (Back, Chest, Combined, Legs)
Warm Up: Joint rotations (full body) Internal shoulder Rotations w/towel (3...
January 2
Total 2425lb, Reps 36 (Back, Chest, Legs, Triceps)
First work day workout of the New Year. Thinking ahead, I'm probably goi...
January 2
Calisthenics , 00:35:00
Morning Yoga Routine Hip Stretch Complex Shoulder rehab movements (3lb x 10...
 

89 workouts

July 18, 2018

Cycling, 12.4mi, 00:59:03

Had a good ride through Burns after work. Started a bit late, but still managed to get a decent ride in. Weather was a bit on the muggy side since it rained earlier today. Put in a good, hard 5 minute TT at RPE 8. Kept my speed around 16 the whole time. Made for a fun effort. I also pushed it a little bit on the climbs and felt good. Definitely need more days/rides like today.

July 16, 2018

Cycling, 10.36mi, 00:46:54

Had a good ride yesterday evening. I was feeling a bit sleepy from the day's inactivity, but the ride helped wake me up in the afternoon. Since this was a shorter ride, I did a few harder efforts, including 2 - 1 minute efforts at RPE 8-9. This sat me at about 19.5 mph for the whole minute. Felt pretty good. One thing I noticed is climbing puts a definite sting in my legs. No fun there! G...

July 14, 2018

Cycling, 22.53mi, 02:00:09

Went on a long ride with my bike after getting it back from the shop. It's been a long day, that's for sure. I didn't have the chance to ride until in the early evening. Then I had to do some chores as soon as I finished up. Made for quite a bit of work, but at least I get it done.

July 11, 2018

Yoga, 00:20:00

Did a simple morning yoga routine today. Funny thing, my back and legs are STILL sore from my Tabata thrusters set earlier this week. Guess that means I need to do MORE to get my body used to it.

July 10, 2018

Total 1760lb, Reps 32 (Combined)

Warm Up: Shoulder Rehab movements 5lb x 6 for each movement. Still having some tweaks/pain in the left shoulder. I definitely need to keep stretching and working on this. Did Tabata interval thrusters as a cardio/weight lifting exercise. Lost count of my sets and ended up not finishing. I need a better way to keep track of which set I'm on. Still a good workout, but I can do better.

July 10, 2018

Yoga, 00:15:00

Did a quick morning yoga routine with the wife to wake up and get moving. It felt good and led into a good morning workout. Went back to the same 'Greatist' routine we've done in the past.

July 9, 2018

Yoga, 00:20:00

Did a nice evening yoga routine before bed. Felt good to slowly stretch everything out and get relaxed. I did this while the wife was doing some meditation. It was the right way to wind down and relax.

July 9, 2018

Total 880lb, Reps 16 (Shoulder)

Shoulder rehab movements to warm things up. 5lb x 6 for each movement. Then I completed the Arnold Press for fun. Felt good to do it. Did some stretching in between sets.

July 7, 2018

Cycling, 22.36mi, 02:02:22

Had a really good ride. Started off on an easy ride with the wife for an hour. After I brought her home, I went back out for another hour. I felt really good throughout the whole ride. I basically tried to keep a nice, easy pace when I rode. Interestingly, my body seemed to like 90 rpm on the road. I was a bit tired when I finished up, but recovered quickly. One thing that kept the ride from...

July 5, 2018

Total 240lb, Reps 6 (Legs)

Did some warm ups with 2x30 seconds of deep squat holds in the bottom, then included 10 second holds for each of my 6 goblet squats. Felt good to stretch the hips. :)

July 4, 2018

Cycling, 8.1mi, 00:57:06

Nice easy ride with the wife this evening. Did a real easy ride, spinning easily most of the time. Felt good to get in some easy miles. :)

July 3, 2018

Yoga, 00:20:00

Did a new morning yoga routine today to help my back/hip. Seems like, whenever I start really working on my fitness, I have to battle through my back issues. Continuous yoga seems to be the only real way to combat this. I also need to continue working on stretching and moving at work. I think sitting too much contributes to my back issues.

July 3, 2018

Cycling, 9.1mi, 00:47:21

Had a short, quick, fast ride to get some intervals in. Intervals at 4x30 secs at RPE 10, with 4x 30 secs of rest between each. 5 minutes of rest, then another set of 4x30 secs at RPE 10, with 4x 30 secs of rest between each.

July 2, 2018

Jogging, 0.7mi, 00:15:00

Did an easy jog/walk with the puppies this morning. This was a supplement to my kettlebell swings. I still want to work in some weight lifting during the week, especially in the morning. Of course, as I get more into biking, I'll need to focus my activities on what makes me faster.

July 2, 2018

Total 3500lb, Reps 100 (Combined)

Warm Up: Full Body Joint Rotations Shoulder rehab movements 3lb x 7 Burgener Warm Up (3x each movement) Did tabata intervals for the kettlebell swings. Used the 35# weight one handed. Felt pretty god to get it done. I think I'm going to keep working on it during the week, as a lead up to getting my bike legs again. :)

June 30, 2018

Cycling, 11.58mi, 00:55:46

Had a great ride this evening. Tried to keep a decent pace, without going too hard. It was good to get back into riding. I felt really comfortable after the ride, very relaxed. I went a little harder than expected, but overall it was a good page.

June 28, 2018

Yoga, 00:15:00

Had a quick evening yoga 'workout' with the wife before getting into bed. It was a great way to relax and get comfortable before jumping in bed, a good way to let go of the stress of the day.

June 27, 2018

Total 210lb, Reps 6 (Legs)

Did my goblet squat work again today at the office. Mostly focusing on staying limber in the hips and stable in the bottom of the squat. I also included 60 seconds of hanging out in the bottom as a warm up, and 10 seconds in the bottom of the squat for each of the goblet squats.

June 25, 2018

Total 210lb, Reps 6 (Legs)

Did some goblet squats at work to help with hip mobility and squat depth, since I haven't worked on it in awhile. I still need to work on being more consistent about bedtime. Without this consistency, nothing else in my health world will get done.

June 19, 2018

Yoga, 00:20:00

Had a good evening workout and did some evening yoga w the wife. It was a nice, relaxing way to prep for bed. Even managed to stop my back from hurting. It was indeed a good evening "workout."

June 18, 2018

Total 2800lb, Reps 80 (Combined)

Warm Up: 15 Minute Yoga routine Shoulder Rehab movements, 3lbs x 7 for each movement Burgener Warm Up - Oly bar, x4 for each movement. OH squat position was a bit tight at first, so I stayed down longer during the first rep. Did tabata intervals for the kettlebell swings. The first few sets were pretty easy, but I was breathing hard by the last couple of sets. Didn't feel that '...

June 18, 2018

Yoga, 00:15:00

Did my morning yoga routine as a way to get started in the morning. Felt pretty good. Realized I'm not too tight, though there are some areas I can work on. Did this as part of my warm up for my 'workout'.

June 18, 2018

Yoga, 00:15:00

Short, 15 minute evening yoga routine as a way to wind down from the day. Interestingly, because of the kettlebell swings earlier in the day, my hips and back were kind of tight. I did a short routine, focusing on those areas. I also did my hip stretch complex as part of the routine. Definitely need to keep working on yoga DAILY!

June 11, 2018

Total 4175lb, Reps 40 (Back, Legs, Shoulder)

Warm up: Hip kicks Stripper stretch Shoulder looseners Burgener Warm up x 4 Oly bar Good workout during the day at home. Glad I was able to lift, even though I was technically "sick" last night. Workout felt good. I'm having issues with my left shoulder. I'm in need of more shoulder stretching during the week, as well as before my lifts. I also have to be careful abou...

June 6, 2018

Total 3800lb, Reps 43 (Chest, Combined, Legs)

Warm Up: Hip Stretch kicks, squat therapy, shoulder stretch complex, Burgener Warm Up, Iron Bar x4 Did some good work today. For the weights, I could go a bit heavier on the OH Squat and Bench Press. The last set of power cleans was at my max. My form for the last rep was pretty crappy, but I made it. I need to look at stretching more, especially during my off days. Cool down: Hi...

June 4, 2018

Total 5514lb, Reps 42 (Back, Chest, Legs)

Warm Up: 3 Basic stretches Shoulder Stretches Burgener Warm Up - Iron bar, 4x Had a great, short workout this morning. I definitely like the "short and heavy" lifting idea. I was surprised at how comfortable I felt under the weights. I will definitely have to increase the weights that I lift next time. I plan to lift three days a week, with stretching/calisthenics on the other d...

June 4, 2018

Cycling, 8mi, 00:42:00

Went on an easy bike ride in the evening with Jenny. It was just about a perfect ride, since it wasn't hard or long. Kept it under an hour to help build up Jenny's endurance and fitness. I really felt good after the ride too.

May 30, 2018

Total 3690lb, Reps 82 (Combined)

Heaviest I've ever been. To fix this, I need to work on my diet as much or more than my workout consistency. Did Tabata intervals with sets of 10 kettlebell swings @ 45#. Started off pretty easy but ended up being a good, hard finish. I may need to add more weight next time. Cool down was shoulder movement work with the Iron Bar, then: Burgener Warm Up - Iron Bar x 4, Oly Bar x 3 ...

May 29, 2018

Yoga, 00:10:00

Evening relaxation yoga with the wife to loosen up and unwind before bed. Made it a quick routine before climbing under the covers. :)

May 28, 2018

Cycling, 12.5mi, 01:10:00

Nice, long ride with the wife and son on a holiday day. We got out in the morning so it wasn't as hot as it could have been. Made me remember that I need to be up and active more often.

May 9, 2018

Walking, 0.5mi, 00:12:00

Easy walk while at work. I like being able to get up and get away from the cube for awhile. I feel a lot more relaxed. I think it's a combination of a good workout yesterday, good rest last night, some easy yoga this morning and a focus on being grateful. :)

May 9, 2018

Yoga, 00:10:00

Easy morning yoga to open the hips and work on my back from yesterday's workout. I think I like this routine. :)

May 8, 2018

Total 3980lb, Reps 42 (Combined, Legs, Shoulder)

Warm up: Joint rotations Navy Seal Warm up 4x(Push Ups x 10, Sit Ups x 10) 3xPull Ups/Chin Ups x 2 Cool down: Hip stretch complex Best stretch in the world. Wanted a quick workout and figured I could do a Squat/Push/Pull Workout. Definitely felt good. I hope it helps me be more relaxed during the day as well. I'll probably be working on this 2x a week, then including some heavy K...

April 30, 2018

Yoga, 00:12:00

Easy early morning yoga routine with Jenny. Stuck with basic poses, focusing mostly on hips, back and shoulders.

April 18, 2018

Total 7000lb, Reps 70 (Chest, Combined, Legs)

Warm up: Joint rotations Greatest stretch x 4 Shoulder rehab complex 2.5lbs x 8 Stripper stretch x 5 Pass throughs x 4 Burgener warm up Oly bar x 3 Had a good workout and definitely liked lifting heavy. One thing I experienced was issues with my left hip/IT band again. It was weird but, as I warmed up, it seemed to get tighter. Spending some time in the bottom of the back squat seemed ...

April 18, 2018

Calisthenics , 00:25:00

Warm Up: Joint rotations Hip and hamstring kicks Squat Therapy 3 x 5lbs Burgener Warm Up - Iron bar, 3x each movement Did the pre-BUDS Warning Order workout 4 x 10 Push Ups 4 x 10 Sit Ups 3 x 2 Pull Ups Definitely a good way to help wake up in the morning without thrashing myself. Didn't sleep well last night between going to bed late and all of the interruptions during the ni...

April 16, 2018

Total 6375lb, Reps 65 (Back, Legs, Shoulder)

Warm up: Joint rotations Greatest stretch x 4 Shoulder rehab complex 2.5lbs x 8 Pass throughs x 4 Burgener warm up Oly bar x 3 Went with a shorter, sharper workout today. Since I worked out this morning, this was a nice way to split things up a bit. I kept my rest periods shorter, and worked on making sure my lifting technique was spot on. Since I had issues with my left hip, I spent so...

April 16, 2018

Calisthenics , 00:20:00

Warm Up: Joint rotations Hip and hamstring kicks Squat Therapy 3 x 5lbs Did the pre-BUDS Warning Order workout 4 x 10 Push Ups 4 x 10 Sit Ups 3 x 2 Pull Ups I like this workout. It helped me get up and get going in the morning without being too strenuous or sweaty. The plan is to workout in the afternoon with a weight workout, something heavier and more strength based. 2 a days baby!

April 11, 2018

Total 2440lb, Reps 22 (Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoulder Rehab Complex 2.5lbs x 8 Pass throughs x 4 Burgener warm Oly bar x 4 Had a really good workout today, though fast. I simply focused on squats since I didn't have a lot of time. I decided to work up to heavy singles to help expand my strength. I'm only slightly surprised at where I ended up. I think t...

April 11, 2018

Yoga, 00:15:00

Did some quick morning stretches. My left hip/IT band is still bugging me once in awhile. I need to be more consistent with my hip stretch complex work. I also plan to do a little lifting this afternoon to get more work in.

April 10, 2018

Yoga, 00:20:00

Did some yoga at the end of the day. Focused mostly on the hips and legs. Felt good, but I keep feeling like I need to do more. Probably one of the bigger changes I need to make is to my diet. THAT would have a huge affect on my weight and how I feel.

April 9, 2018

Total 2580lb, Reps 34 (Combined, Shoulder)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoulder Rehab Complex 2.5lbs x 8 Pass throughs x 4 Burgener warm Oly bar x 4 Finished w 6 minutes of boxing on the bag. Hard to finish! Glad I did it.

April 9, 2018

Boxing, 00:06:00

Did a hard 6 minutes after my lifting/CrossFit workout. I was surprised at how gassed I could get in just 6 minutes. I'll probably try to include more intervals next time, maybe 2-3 sets of 3 minutes each. A little goes a long ways!

April 6, 2018

Total 9110lb, Reps 117 (Abdominal, Back, Chest, Combined, Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoulder Rehab Complex 2.5lbs x 8 Pass throughs x 4 Burgener warm up-iron bar x 4 2 minutes kickboxing w bag Had a good workout during the middle of the day, since I worked from home today. Felt pretty good to get the workout done. Loved the stretches as well. Cool down: IT Band Stretch Hip stretch complex Worl...

April 5, 2018

Yoga, 00:15:00

Did some stretching/yoga before going to bed. Definitely needed to keep working on my left hip. Stretches included: Hip stretch complex IT band stretch World's Greatest Stretch

April 4, 2018

Total 8165lb, Reps 87 (Abdominal, Back, Legs, Shoulder)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoulder Rehab Complex 5lbs x 5 per movement Pass throughs x 4 Burgener warm up-iron bar x 4 Had a pretty good workout, but I kept having issues with my left IT band/hip area. It's frustrating because it would hit me during the lower body exercises (front squat and dead lift). I think I need to actively work on th...

April 3, 2018

Jogging, 1.13mi, 00:20:00

Easy run/walk with the dogs this morning. I used my zero rise shoes instead of my running shoes. Things still went pretty well. I'm thankful I went running, since I didn't feel up to it at first. I was grouchy because of a lack of sleep. I felt fine during the run. No issues with tiredness or being winded. I think the pups like the running aspect, since it's a change of pace ...

April 2, 2018

Total 8705lb, Reps 111 (Abdominal, Back, Chest, Combined, Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Shoulder Rehab Complex 5lbs x 8 per movement Burgener warm up-iron bar x 4 Had a good workout this morning, though I was a bit tired. Managed to get out of bed in part because of the "Workout Every Day!" challenge I've set for April. Managed to do some stretching last night to get things started, so I wan...

April 1, 2018

Calisthenics , 00:10:00

Light calisthenics/stretching before bed to get the month started right. Focused on the movements that address hip mobility, shoulder mobility and range of motion. I'll definitely include more yoga in future Sunday exercises.

March 31, 2018

Walking, 0.7mi, 00:15:00

Took a short dog walk with my son in the afternoon to help loosen everything up. It beats the heck off of just sitting around all day. Felt good to get out in the sunshine. :)

March 30, 2018

Total 7890lb, Reps 72 (Back, Legs, Shoulder)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Burgener warm up-iron bar x 5 Had a pretty good workout this morning. I was running a little late, so I took some short cuts in my warm up. I still made sure to include a bit of a cool down. I did lighter weights to be able to move forward quickly. I did experience some pain/tightness issues with my left IT band, thus th...

March 29, 2018

Yoga, 00:20:00

Morning yoga w my sweetie, plus my hip stretch complex.

March 28, 2018

Total 8045lb, Reps 109 (Abdominal, Back, Chest, Combined, Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel internal rotations x3 Shoulder Rehab Complex 5lbs x 8 per movement Pass throughs x5 Burgener warm up-iron bar x 3 Had a great morning workout. Kept the weight at an appropriate level to allow me to move through the exercises while still providing a decent challenge. I definitely need to include some cardio work ...

March 27, 2018

Yoga, 00:10:00

Did a quick evening yoga routine with the wife before getting in bed. It felt helpful to move through the poses and work on flexibility and relaxation before climbing into bed. definitely need to do more of this.

March 26, 2018

Total 1400lb, Reps 40 (Combined)

Did kettlebell snatches at work today. Alternated arms for each set two a left/right set in the morning, then a left/right set in the afternoon. Cwlt good to include some work out stuff at work. #)

March 26, 2018

Total 10445lb, Reps 136 (Back, Combined, Legs, Shoulder)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 First day of a new routine! Had a great workout this morning. I focused less on total weight, or lifting heavy, and instead focused on being consistent in the movements and moving through the exercises at a good pace. I wanted to include an aero...

March 24, 2018

Mountain biking, 11.1mi, 01:30:00

Had a great ride today. Took the time to ride with the wife, then doubled back and did more riding. Went slow for the first 40 minutes, then amped up the pace when it was just me. I finished up feeling VERY relaxed. :) Definitely want more of this!!

March 23, 2018

Total 7405lb, Reps 112 (Abdominal, Back, Chest, Combined, Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 Just starting to get back into working out consistently. Hated being sick through the month of February! I felt really good. I plan to include more yoga and stretching into my daily routine. Cool Down: Hip stretch complex

March 21, 2018

Calisthenics , 00:25:00

Did a 15 minute morning yoga routine, a different one than I normally do. It was a bit more active and kept me moving. Then I completed the hip stretch complex while I had the mat out. Finished off with 20 kettlebell snatches @ 30lbs, 10 with each hand. Still plan to include more work during the work day.

March 21, 2018

Total 1120lb, Reps 16 (Combined, Legs, Shoulder)

Warm Up: Joint Rotations Burgener Warm up - Iron pipe x 5, Oly Bar x 3 Did a fast workout in the evening after work. Focused on the Olympic lifts to help address strength and flexibility at the same time. I felt VERY weak compared to where I used to be. It just let's me know I need to get back to consistency in my lifting. Cool Down: Dog walk with the wife. Took an easy walk with...

March 16, 2018

Walking, 1mi, 00:15:00

Took the dogs for a quick walk through the neighborhood. Felt nice to be out in the sun after work. Wonderful day!!

February 28, 2018

(Combined, Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 Did some testing to determine a good working weight for the workout. Workout: 10 rounds for time of: 1 power snatch 3 overhead squats Cool down: it band stretch 3 x 5sec Hip stretch complex 'Greatest Stretch' 5 x each side...

February 27, 2018

Jogging, 1.5mi, 00:25:00

Had a good run/walk with Annika and the puppies. Took it nice and easy for the trot. I enjoyed it, really. Slept pretty good last night because I put in my ear plugs. Part of me doesn't like it, since I'm dulling my senses. However, with Jenny snoring so much, I have to do it.

February 26, 2018

Total 6600lb, Reps 105 (Abdominal, Combined, Shoulder)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 Got started a little late since I didn't sleep well last night. I swear, I have to do something about Jenny's waking me up. I think I may just have to put in ear plugs at the beginning of the night. Otherwise I had a pretty good wo...

February 22, 2018

Calisthenics , 1.1mi, 00:30:00

Did some walking/running with the dogs this morning, then finished up with some stretching/yoga at home. Felt surprisingly good during the running portions of my workout. I think this is due in large part to the lifting and kettlebell swings I've been doing during my other workouts. One thing that's stressing me is my sleep patterns. I'm not satisfied with the quality of my sl...

February 21, 2018

Yoga, 00:15:00

Normal morning routine with Brett Larkin. Did this instead of weights at the wife's asking. I felt some stretches in places that needed to be stretched.

February 20, 2018

Calisthenics , 00:20:00

Took time this morning to stretch and do some ab work. Seemed to help loosen up the hips a bit. My left hip always seems to have issues after I lift. I need to be more consistent with my hip stretches.

February 19, 2018

Total 12500lb, Reps 100 (Back, Chest, Combined, Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 Cool down: it band stretch 3 x 5sec Hip stretch complex

February 13, 2018

Calisthenics , 00:30:00

Slept in a little bit, then did some stretching and calisthenics this morning to get moving. Samson Stretches - 30 secs each side 'Worlds Greatest Stretch' - worked on both sides Squat therapy - 3x Used medicine ball to hold and squatted to foam roller. A bit deeper than normal, but it helped. Myotatic crunches - 10x, no weights. Down dog - spent some time in down dog to work...

February 12, 2018

Total 12645lb, Reps 141 (Back, Combined, Legs, Shoulder)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x5 Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 3 Lightened up my weights this morning to move through the workout. I'm pretty happy about that, since I'm still having a struggle getting up and getting going. It did help. I also worked on adding kettlebell swings and myotatic crunches. I swa...

February 7, 2018

Total 12175lb, Reps 95 (Back, Chest, Combined, Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 Nice workout this morning to get things started. Tried to get through the workout in a timely manner so I could get to work on time. So glad I made it through. I adjusted the weights a bit to lift heavier, though I didn't go as high with th...

February 6, 2018

Yoga, 00:20:00

Had a quick morning yoga workout with the wife today. It felt fun to work through the routine. I definitely need more room for the routine, though. I was a bit cramped with dirty clothes in the way.

February 5, 2018

Total 11115lb, Reps 82 (Back, Legs, Shoulder)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x5 Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 Had a great workout this morning. Manged to lift heavy and loved it! I was a little surprised that I did so well. I could even have done heavier lifts on the front squat. I definitely need to focus on flexibility throughout the day, though. Can't ...

January 31, 2018

Total 12050lb, Reps 100 (Back, Chest, Combined, Legs)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x 3 w 5lb Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 Had a slow start to the workout routine this morning, since I was having website issues. Managed to get everything worked out and went the old "paper and pencil" route. After I got started, things seemed to work out pretty well. I trie...

January 30, 2018

Hiking, 0.7mi, 00:30:00

60lb pack hike with Brad and the dogs in the evening. Working helping Brad get ready for 'ruck runs' with his JROTC group. Now that the packs are set up, we should be able to go earlier and take a bit more time.

January 29, 2018

Total 10320lb, Reps 81 (Back, Legs, Shoulder)

Warm up: joint rotations Hamstring kicks x5 Squat therapy x5 Towel internal rotations x3 Pass throughs x5 Burgener warm up-iron bar x 5 Had a good workout. I was a little tired this morning, probably because of the busy weekend and the fact that it was pretty chilly. Still, once I started into my warm up, I felt good. I lifted heavy today to try and push things forward. I'm glad I...

January 26, 2018

Total 11100lb, Reps 100 (Back, Chest, Combined, Legs)

Warm up: Joint rotations Shoulder internal rotations - 3 x 5sec Squat therapy - 5lb weight down to punching bag (actually worked great) Pass throughs - 5 reps Burgener warm up - iron pipe x 5 Had a pretty good workout, even though I was a tad tired when I started. Made sure to lift heavy, especially the bench press. Based on where I am, I probably need to increase my back squat by 15 ne...

January 25, 2018

Calisthenics , 00:30:00

Morning yoga routine Puking cats ab work Hip stretch complex squat therapy - 5 reps to the heavy bag Myotatic crunch 5lb, 2 x 5reps Assisted ring dips 2 x 10 reps Pull up progression 2 x 10 reps Had a good morning where I went through my yoga routine and some basic mobility work. I am sore all over from the lifting. However, I take this to mean I'm getting back to where I need to...

January 24, 2018

Total 9725lb, Reps 80 (Back, Legs, Shoulder)

Warm up: joint rotations Hamstring kicks Stripper stretches Towel internal rotations Pass throughs Burgener warm up-iron bar x 5 Half Turkish Get Up 25lb x 5 Leg lifts - 25 reps Felt a bit sore and tired when I woke up, but I rolled out of bed and rallied around to get the work done. Felt good by the time I was finished. Added the Half Get Ups and the Leg Lifts at the end to wo...

January 23, 2018

Calisthenics , 00:45:00

Morning Yoga - Felt good, though a bit stiff Puking Cats (10 @ 10 secs) - Had trouble getting the gut all the way up and in. Hip Stretch Complex - Felt a bit tight, but was good to go at the end. Hanging Pull Up progression (2 x 10 reps) - Felt pretty easy. Still need to be consistent. Supported Ring Dips (2x 5 reps) - Felt weak. Definitely need to work on this more. Stripper Stretches (3...

January 23, 2018

Total 50lb, Reps 10 (Abdominal)

Did Myotatic crunches as part of my calisthenics this morning. I'm so frustrated that I've lost so much strength and ability. I used to be able to do 10 straight. Well, at least I'm making progress. :)

January 22, 2018

Total 12500lb, Reps 150 (Back, Chest, Combined, Legs)

Warm Up: Joint rotations - full body Shoulder rehab movements - 10x 5lbs Hamstring swings - 5 per leg Stripper stretches - 3x 20 secs Russian twists - 6 reps Burgener Warm Up - Iron bar, 4x each movement Glad I included the stripper stretches as my warm up. Definitely helped get the hips opened up. I think I need to keep doing timed squats/stripper stretches to loosen up hips and ankle...

January 18, 2018

Calisthenics , 00:25:00

Joint Rotations IT Band Stretch Shoulder therapy (5lb, 5x each movement) Burgener Warm Up - Iron bar 4x each movement Squat therapy - 5-6 attempts/reps Decided to work on squat therapy today instead of a regular workout, mostly to fit within the time constrains of taking the kids to school. Went pretty well, though I can see I should probably do this more often.

January 9, 2018

Yoga, 00:30:00

Morning yoga routine, with some additional hip stretch complex work. Finished up with 10 'puking cats' @ 10 sec. I like this routine because, A) It's not as strenuous as my lifting days, so I get a chance to relax and B) I can sleep in a bit later in the morning with the wife. In addition to working out, I'm also slowly working on improving my diet. Can't wait to see th...

January 8, 2018

Total 9810lb, Reps 107 (Abdominal, Back, Chest, Combined, Legs)

Warm Up: Joint rotations Stripper Stretches/Heel Stretches Shoulder rehab movements (5lb, 9 reps each movement) Pass throughs (5x) Burgener Warm Up (Iron Bar, 4x each movement) Work Out: Had a good workout this morning. Got some good sleep last night and was able to pretty much bounce out of bed, ready to go. It probably helped that the weather was a bit warmer. I'm also glad I wa...

January 5, 2018

Total 8825lb, Reps 80 (Back, Legs, Shoulder)

Warm Up: Joint Rotations (top to bottom, 5x each area) Hamstring Leg Swings Stripper Stretches (3x 10 secs) Shoulder Internal Rotation (3x 5secs) Shoulder Rehab Movements (3lbs, 10x each movement) Jefferson Curl (3x5 secs, 6lbs) Pass throughs (5) Burgener Warm Up (4x per movement w Iron Bar) Work Out: Felt a bit sore from restarting my workout routine, so I took some time to do a go...

January 3, 2018

Total 9165lb, Reps 97 (Back, Chest, Combined, Legs)

Warm Up: Joint rotations (full body) Internal shoulder Rotations w/towel (3x 5 secs each side) Shoulder Rotations (3lb, 10 x) Pass Throughs (5x) Burgener Warm Up (Iron Bar, 3x each movement) Work Out: Had a good workout and felt good. Tried to lift moderately heavy, even though I'm just starting back. I definitely want to make sure I get rest this evening, as well as eat right.

January 2, 2018

Calisthenics , 00:35:00

Morning Yoga Routine Hip Stretch Complex Shoulder rehab movements (3lb x 10x each movement) Myotatic Crunches (0lb x 10) Puking Cats (10 x 10 sec hold) Burgener Warm Up (Iron bar, 3x each movement) Was woken up early by the dogs, but still managed to get good rest. Went ahead and did my planned Tuesday/Thursday routine. I could probably have added some additional cardio work into the ro...

January 2, 2018

Total 2425lb, Reps 36 (Back, Chest, Legs, Triceps)

First work day workout of the New Year. Thinking ahead, I'm probably going to be doing stretches on the days I lift at home, and save this workout for days when I do cardio/abs/yoga/stretching in the morning.