Chris Bondurant



889054 lb
Lifted
282
Workouts added
44375lb, 15 workouts
April
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...
 

55 workouts

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.