Chris Bondurant

Hiking, 2mi, 01:35:00

Hiked with some friends up and down Pinnacle Mtn. With my legs still a bit tight from the lifting and kettlebell swings, it was a bit... interesting. Still, felt pretty good overall.

Yoga, 00:15:00

AM yoga routine with the wife. I was a bit stiff from yesterday's workout, but got up and got it done.

Total 1500lb, Reps 50 (Combined)

Morning kettlebell swings with Jenny. I hadn't anticipated it, but it went great. It really seemed to help her with her form on the swings.

Yoga, 00:15:00

Did my morning routine this morning w Jenny. It was great. After yesterday's workout with Brad, I needed to loosen up a bit. It was nice to workout with Jenny. We also did kettlebell swings as well, which helped Jenny get more in touch with her swing form.

Yoga, 00:25:00

Extended yoga workout with the fabulous wife. Did the normal 'morning' routine, then spent extra time working on down dog/ plank transitions. Fun times!

Total 5850lb, Reps 96 (Back, Chest, Combined, Legs)

Did some weightlifting with Brad to get him tired out. Felt good to get moving and start lifting again. Definitely want to make this more consistent.

Yoga, 00:10:00

Quick 10 minutes of morning yoga to get started on the day. Especially important since I did some supplemental lifting last night after I got home. Still need to do the kettlebell swings this evening when I get home, though.

Yoga, 00:20:00

Did a slightly longer version of my 15 minute routine. I included some extra hip work, as well as QL stretches. I like getting moving in the morning with yoga.

Total 3840lb, Reps 64 (Back, Combined)

Got home last night and had to do SOMETHING to work through the frustration/tension I was feeling. Did a VERY quick workout with those two exercises. Made me feel tons better.

Total 1500lb, Reps 50 (Combined)

50 Kettlebell swings in the AM. felt good. I've also been moving more during the day, which really helps me feel better. Slowly but surely, things are coming together.

Yoga, 00:15:00

Did a 15 minute variation of my normal morning workout. Included a few more roll ups to help with back and posterior chain mobility.

Yoga, 00:10:00

Morning yoga stretches. Mostly focused on down dog and forward bends. Did a variation of the roll up a couple of times as well, as a precursor to including Jefferson Curls in my routine.

Total 1500lb, Reps 50 (Combined)

Still doing the swings. Trying to make it every other day, though I haven't been as consistent as I would like. I may need to increase the reps and/or weight soon.

Yoga, 00:15:00

Did my normal 15 minute routine. Felt good to get up and get moving. One thing I did yesterday, and I'm trying to do today, is move more during the day. I have an app that tracks sitting/standing time, which is helpful for reminding me to get up off my butt. I'm also trying to use that movement time to do more gym movements, instead of just walking around.

Yoga, 00:10:00

Very short yoga workout this morning. I will try to get more done this evening, but I may be too busy to get it in.

Yoga, 00:15:00

Did my 15 minute morning routine before my kettlebell swings. felt good to get up and get moving in the morning. Definitely good preparation for a consistent workout routine soon. Still kinda frustrated about my health, but I'm working through that.

Total 1500lb, Reps 50 (Combined)

Did my morning swings again. I feel a lot better now that I'm moving in the morning.

Yoga, 00:10:00

Managed to squeeze in a little yoga before work this morning.

Yoga, 00:20:00

Did an evening yoga routine to help my back and hips. I probably need to do that every night, just to loosen things up at the end of the day.

Yoga, 00:15:00

Morning yoga is going well. I should probably look into new routines to go a bit longer and do different moves. First I just want to be consistent with the current routine.

Total 1500lb, Reps 50 (Combined)

Morning kettlebell swings. Got things taken care of pretty easily. I'll probably need to increase the weight and reps soon.

Yoga, 00:15:00

Did some yoga before going to bed in the evening. Definitely helped me sleep. Maybe I need to do it more often.

Yoga, 00:15:00

Had a good morning yoga routine. Glad I got up and did it, since I was a bit sore from the weekend. I need to be sure to be consistent throughout the whole month, even though I missed yesterday.

Total 1500lb, Reps 50 (Combined)

Added 10 extra swings today, since the 40 swings was pretty easy. I woke a little sore from Saturday's airsoft event, but the AM yoga helped loosen me up before the swings.

Yoga, 00:10:00

Light stretching after my airsoft day. Pretty relaxing.

Airsoft, 03:30:00

Imagine running around with about 25 pounds of gear for a few hours, with varying levels of intensity experienced the whole time. That's what I did with my Saturday. It was awesome!

Yoga, 00:15:00

Did my morning yoga routine, followed by 'puking cat' ab exercise. Interestingly, I think the yoga work is helping me recover more quickly from the kettlebell swings. Should be interesting to see what happens after tomorrow's airsoft event. =D

Yoga, 00:15:00

Decided to challenge myself for December. The plan is to do yoga every day and kettlebell swings 3 times a week. Woke up this AM and did my yoga first, then the swings. Did the Bret Larkin 15 minute morning routine today. It was nice listening to the routine and going through the movements. I actually feel better today, more energized, even though I woke up earlier.

Total 1200lb, Reps 40 (Combined)

Decided to challenge myself for December. The plan is to do yoga every day and kettlebell swings 3 times a week. Woke up this AM and did my yoga first, then the swings. Alternated arms every 10 reps with the swings today. Depending on how I feel, I may end up adding weight/reps to the swings later this month. All of this is to help get me ready for lifting again.

Total 1200lb, Reps 40 (Combined)

Did 40 American kettlebell swings with the 30 lb dumbbell. Did them one-handed, and switched hands every 10 swings. We'll see how the body tolerates this based on how sore I get later. The plan is to do this 3 times a week and slowly increase the weight/reps. I completed the swings after I did my morning yoga as a warm up/loosener.

Yoga, 00:15:00

Good set of sun salutations and some hip work in the morning. I did this before doing my kettlebell swings. It was good to get back into a morning workout routine.

Yoga, 00:05:00

Easy 5 minute yoga routine in the morning to get going. Still having some stomach/intestine issues. Not liking that at all. :( Hopefully things will continue to improve.

Yoga, 00:05:00

Easy workout this am to get going. I definitely need to work on more time.

Yoga, 00:05:00

Short, easy yoga routine this morning. Interesting that my hamstrings are a little tight from Tuesday's kettlebell swings. Guess I'm more out of shape than I thought. I'm planning to do more swings this evening.

Total 1050lb, Reps 35 (Combined)

Did kettlebell swings in the evening. I'm still trying to get back into decent workout shape before starting lifting again. Being sick for so long sucks! Hope I can get back to lifting heavy soon

Yoga, 00:15:00

Did a basic yoga workout in the morning to get started. I've been sick for quite awhile, so this is my first real effort to get back to it. We'll see how soon I can transition back to my full workout routine.

Total 6875lb, Reps 100 (Back, Chest, Shoulder)

Kinda tough to get going this morning since it's raining. I did get my sorry butt out of bed and get moving. The workout went pretty well, although I did need to do 'cheat' reps for my final set of pull ups. :P Warm Up - Foam roll calves, hamstrings and glutes - Trunk twists - Stripper Stretches - Hamstring kicks - Hip openers - Arm circles/ arm swings - Pass throughs ...

Total 7575lb, Reps 75 (Back, Combined, Legs)

Had a hard time getting up this morning. I was a bit tired from not getting to bed early enough last night. Still managed to get up and get going in time for the workout. The morning was just slow, though. As for the lifting, things seemed to go pretty well. I'll definitely be ready next week to increase the weights. I might also increase the number of sets for the dead lift. Warm Up...

Total 6875lb, Reps 100 (Back, Chest, Shoulder)

Increased the weights on my upper body workout. Felt pretty good. I even made it through all of my pull ups without needing to cheat! Oh yeah!! Warm Up - Foam roll calves, hamstrings and glutes - Trunk twists - Stripper Stretches - Hip openers - Arm swings - Back stretches - Pass throughs - Pull behind stretch - Burgener Warm Up -45# bar, 5 reps per movement

Total 7575lb, Reps 75 (Back, Combined, Legs)

Back to my regular schedule! I increased the weights for my lifts. I also increased my sets for the dead lift. One warm up set didn't seem enough. Warm Up - Foam roll calves, hamstrings and glutes - Stripper Stretches - Leg swings - Trunk twists - Hip Openers - Arm swings - Pass throughs - Pull behind stretch - Burgener Warm Up -45# bar, 5 reps per movement Cool Down: - Hyp...

Total 6350lb, Reps 100 (Back, Chest, Shoulder)

Another upper body day. Glad I stayed consistent during my time off. Also added hamstring hypers to my cool down routine to strengthen weak hamstrings. Warm Up - Foam roll calves, hamstrings and glutes - Trunk twists - Stripper Stretches - Arm swings - Back stretches - Pass throughs - Pull behind stretch - Burgener Warm Up -45# bar, 5 reps per movement

Total 6425lb, Reps 70 (Back, Combined, Legs)

Morning workout on vacation. Warm Up - Foam roll calves, hamstrings and glutes - Trunk twists - Stripper Stretches - Arm circles - Arm swings - Back stretches - Pass throughs - Pull behind stretch - Burgener Warm Up -45# bar, 5 reps per movement

Total 6350lb, Reps 100 (Back, Chest, Shoulder)

Vacation, but I kept to my workouts. Warm Up - Foam roll calves, hamstrings and glutes - Trunk twists - Stripper Stretches - Arm swings - Back stretches - Pass throughs - Pull behind stretch - Burgener Warm Up -45# bar, 5 reps per movement

Total 6425lb, Reps 70 (Back, Combined, Legs)

Decent morning, though a tad odd since yesterday was a day of revelation. I'm off today, but I got up at my normal time. Warm up: -Foam rolling legs -stripper stretches -Trunk twists -shoulder circles -arm circles -shoulder swings -pass throughs -Burgener Warm up -45# bar and 5 reps per movement

Total 5825lb, Reps 95 (Back, Chest, Shoulder)

Had a pretty good morning. One thing I'm working on is getting up just a tad earlier. Of course this means I have to get out of bed. :P I can tell my hamstrings and back are still a bit tight from tweaking my leg during the run last Saturday. *SIGH* Guess I need to go MUCH slower in progressing on the runs and lifts. Warm Up - Foam roll calves, hamstrings and glutes - Trunk twists - ...

Total 5600lb, Reps 70 (Back, Combined, Legs)

Interesting that my back and left hamstring are still a bit tight. I know the back is tight because of the hamstring tweak on Saturday. When I start back to running, I definitely need to GO SLOWER! *sigh*, you'd think I would learn. Managed to get up and lift this morning, though I went light. Glad I did, since I can tell I'm still not 100%. Warm Up: - Stripper Stretches - Trunk ...

Total 4550lb, Reps 80 (Back, Chest, Shoulder)

Had a good morning, though I was a little tired. I need to make sure I get to sleep on time. Since I was doing an upper body workout, I went ahead and did the full sets/weights. I even managed to do almost all of my pull ups. Hand to jump and hang on the last 3 reps Warm Up: - Foam Roller-Hamstrings, glutes and calves - Arm Swings - Arm Circles - Trunk Twists - Hamstring 'kicks...

Total 4110lb, Reps 41 (Combined, Legs)

This morning kinda sucked. My left hamstring and glute are still tweaked from the Saturday workout. I started off okay, but didn't feel confident continuing. I made it part way through the workout, then bailed out. :( I'll do tomorrow's upper body lifting, then see how the lower body looks/feels on Thursday. Warm Up: - Foam Roll calves and hamstrings - Stripper stretches -...

Total 3990lb, Reps 72 (Back, Chest, Shoulder)

A little tired this morning. I think I might need a new bedtime routine, though I'm not sure what that would be. Once i got warmed up, things seemed to move pretty easily. I'm ready for increasing the weights next week, since my workouts are almost too easy right now. Also, definitely going up to 4 reps per set with my pull ups. Warm up included: - Foam roll calves, hamstrings and...

Total 6550lb, Reps 70 (Back, Combined, Legs)

Felt really good this morning. Rolled calves pretty well before starting other warm up/work out moves. Seems like it really helped my squatting today. Warm up included: - Stripper Stretches - Hip Openers - Leg swings - Trunk Twists - Arm Circles - Arm shoulder swings - Pass throughs - Shoulder stretch w pole behind the back - Burgener Warm Up (Oly bar, 4 reps per movement) Cool do...

Stretching/Ab Work, 00:35:00

Did some foam rolling for my calves, hamstrings and glutes. Feels WAY better than before. I also did some Egoscue method work for my back, hamstring, and abs. Then I finished up with the 'puking cat' ab exercise. Overall, I feel really good this morning. Definitely need to be consistent about stretching. I'll probably spend some time foam rolling and stretching tonight.

Total 4200lb, Reps 75 (Back, Chest, Shoulder)

First time lifting upper body since laying off last week. Felt fine, although my lower body was a little stiff from yesterday's workout. But that's to be expected. Warm up included: - Stripper Stretches - Hip Openers - Arm Circles - Shoulder Stretches (Reach behinds) - Body Twists - Burgener Warm up (45# bar, 4 reps per movement)

Total 6550lb, Reps 70 (Back, Combined, Legs)

Took a week off, although I probably should have just de-loaded a bit. I did manage to get a little running in this past weekend. It made me realize I need to run more. :P Have a pretty standard warm up routine that includes: - Stripper stretches - Arm circles - Reach behind shoulder stretches - Body Twists - Burgener Warm up (45# bar, 4 reps per movement) I actually feel pretty good to...

Running, 1.5mi, 00:25:00

Only ran for about a mile, but wanted to start really slowly. Walked the curves and jogged the straight aways. Sped up the last 100 to finish. Had sore calves over the next couple of days. Need to work into it SLOWLY! The distance includes my warm up walking laps.

Total 4575lb, Reps 80 (Back, Chest, Shoulder)

Had a pretty good workout this morning. Still finding it tough to wake up and get moving in the morning. Maybe I need to limit the 'fun time' with the wife in the evenings? Nah... Warmed up with some good stretches, including shoulder stretches, neck rolls and stripper stretches. Also did the Burgener warm up with the Olympic bar (4 reps per movement). For the pull ups, I managed to...

Total 6875lb, Reps 70 (Back, Combined, Legs)

Had a hard time getting started this morning. Didn't get enough sleep last night. Definitely need to work on that. Started the work out with some stretches, including shoulder stretches, since that's an area I need to work on. Did the Burgener warm up with the Oly bar, 4 reps per movement. I was definitely dragging today.

Total 340lb, Reps 15 (Combined)

Had a good morning. Decided to work on mobility today. Takes less time and gets me less sweaty, but I still get good health benefits. Warmed up with a little light stretching, then did some hip flexor stretches, then moved into the lifts.

Total 4575lb, Reps 80 (Back, Chest, Shoulder)

Got back to my regular morning routine today. Did my upper body stuff. Interesting that the further into the workout I go, the harder the exercises seem. :) Warmed up with shoulder pass throughs, shoulder swings, russian twists and Burgener warm up with the 45# bar. It felt nice to be able to easily use it to warm up. For the pull ups, I managed to do ALL of my reps, with the exception of the l...

Total 7450lb, Reps 75 (Back, Combined, Legs)

Worked out in the evening instead of the morning. Helped Jenny w her workout as well. Warmed up w bar pass throughs and the Burgener Warm up w the 45# bar.

Total 4350lb, Reps 97 (Back, Chest, Shoulder)

Good workout this morning. Went through it pretty quickly, actually. Did some upper body warm up stuff, including shoulder shrugs and arm swings. Then I did the Burgener Warm up w the small bar. I think next week, I'm moving up to the Olympic bar. Managed to do all of my pull ups again, so I probably will add some reps to each set to make it a bit harder. Web end included 22 push ups to re...

Total 6425lb, Reps 75 (Back, Combined, Legs)

Had a great workout this morning, even though I didn't get as much rest as I wanted last night. Definitely do better when I get up and workout in the morning. Warm up was several stripper stretches, hip mobility work, and the Burgener Warm up with the light bar (5 reps per movement). I may switch to the Olympic bar next week for the warm ups.

Total 4350lb, Reps 75 (Back, Chest, Shoulder)

Had a good workout this morning. Felt really good, once I got to it. Did some warm ups, then did the Burgener Warm Up (5 reps per movement). Even managed to do ALL of my pull-ups today, which was nice. Definitely feels good to get up and get moving in the morning.

Total 6325lb, Reps 70 (Back, Combined, Legs)

I definitely have to learn more about how to get in the bed on the nights before I lift. Last night had me up WAY too late, until 11:30pm. Can't do that and feel comfortable at 5am. I still managed to get started with some stretches, some martial arts stances to get the blood flowing, and the Burgener Warm Up with the small bar. That part was almost too easy. I may have to move to the Oly ...

Total 4125lb, Reps 75 (Back, Chest, Shoulder)

Had a surprisingly good workout this morning. Got in bed late, so I didn't sleep as well last night as normal. Still managed to get up at a decent time and get to my workout. Warmed up with some boxing movements and the Burgener warm up (5 reps per movement with the light bar). Managed to get through almost all of my pull ups today, with the exception of the last one on the last set. Nice ...

Total 5900lb, Reps 70 (Back, Combined, Legs)

Didn't get in bed last night as early as I should have. Still managed to get up and out of bed in time to get my workout in. Warmed up with some decent stretches, the Burgener warm up (4 reps of each movement) with the light bar, and then cranked out the lifts. Definitely need to be more consistent about getting in bed on time.

Total 4125lb, Reps 75 (Back, Chest, Shoulder)

Didn't get as good a rest last night as I wanted. Still managed to get up and get my workout in. Did a little stretching, including 'stripper stretches' and some chest/shoulder work. Also did 5 reps of the Burgener warm up with the small bar. I may be ready to move to the 45# bar in a couple of weeks.

Total 5900lb, Reps 70 (Back, Combined, Legs)

Increased my weights today. Took me a little time to figure out my dead lift amount, though. Warmed up with the Burgener warm up and some stretches. The day was a bit cooler, so it was easier to stay motivated to work. It'll be interesting to see what I can accomplish just by being consistent.

Total 300lb, Reps 40 (Chest, Combined)

5 reps each side. It's interesting to do. I might have to do more. I was a bit surprised it was as easy as it was.

Total 4650lb, Reps 85 (Back, Chest, Shoulder)

Did some light stretching, the Burgener warm up with the small pipe and one set of 5 Jefferson curls with 10 pounds before lifting. With the rainy weather, it's been tough to get up sometimes. I'm just glad it's Friday. I may do a mobility/ab routine tomorrow.

Total 5350lb, Reps 70 (Back, Combined, Legs)

A bit sore, but I did light stretching, some foam rolling and the Burgener warm up to get things started this AM. Then rolled into the workout.

Total 3450lb, Reps 65 (Back, Chest, Shoulder)

Did a Burgener warm up and light stretching to start. Moved easily into my lifts. The weights are pretty easy right now, considering my body weight but since I'm restarting, I want to go easy at first and develop the right habits. I'll most likely increase weights next week.

Total 2025kg, Reps 55 (Back, Combined, Legs)

Did Burgener warm up with the small pipe and some light stretching before starting to lift. Just starting, so I'm wondering what can happen in 6 months to a year of CONSISTENT work.

Yoga, 00:15:00

Restorative yoga routine at the end of the day to help get ready for bed while still working on flexibility. Felt good after my morning workout.