Chris Bondurant

Yoga, 00:30:00

Did some morning yoga as soon as I rolled out of bed today. It really made a difference and helped me feel a lot better. Of course, it also helped that I slept in for awhile as well. Definitely needed to catch up on some Zzzz's. :-)

Cycling, 10.88mi, 00:49:48

Had a good ride in the evening after work. It was pretty nice to get out, since it wasn't too cold. It got down to 49 on the ride, but I'm thankful to have the right gear. It felt nice to loosen up the legs on the ride.

Total 3705lb, Reps 81 (Combined)

Warm up: Joint rotations Bar hangs 2x30 sec Shoulder rehab movements Pass throughs Squat therapy Burgener Warm up Oly bar x 4 reps Cardio: 2x Kettlebell snatch 30lbs x 30 Reps Knee raises x 30 reps Completed the cardio in 8:45. The real workout was supposed to be 3 sets, bit afyer the aplit jerks, I was a bit tired out. Glad I did what I was able to do. Cool Down: Hip stretch...

Calisthenics , 00:20:00

Did some squat therapy in the evening, then finished up with some yoga to unwind and relax before bed. It was low key, but my butt and quads were actually a little sore the next day. This is obviously one thing I need to work on in the coming year. I want my squat to get better!

Total 5670lb, Reps 70 (Combined, Legs, Triceps)

Warm Up: Joint rotations Shoulder rehab movements: 5# x 8 reps each movement Pass throughs Squat therapy Burgener Warm up: Oly bar x 3 reps each movement Did the workout in 5 minute. Should have gone for complete sets for time, which I will next time. Did parallette dips w my legs straight out instead of using a dip machine, but the effect is similar. Also, I definitely need to work on...

Total 1675lb, Reps 25 (Combined)

Warm up: 15 Min yoga Pass throughs Joint rotations Burgener Warm up-Oly bar x 3 reps each movement Made sure to have a workout that's quick and straight-forward. I was going to say "quick and easy," but there was nothing easy about the workout. I still need work to be comfortable in the bottom of the OH squat, and I DEFINITELY need work on receiving a load in the OH squat ...

Cycling, 19.98mi, 01:29:42

Had a great ride this afternoon. The wind was blowing pretty hard, so I rode into the headwind at the start. It made the ride home pretty quick. :-) I kept the effort pretty easy the whole ride, about a 4-5 RPE, with some bumps up the scale omce in awhile.

Total 1500lb, Reps 25 (Shoulder)

Quick Arnold Press set at the end of the evening. Only rested 30 secs between sets as a way to quickly move through the workout. Didn't really do a warm up or cool down, but figured I needed to work on my upper body since I cycled today. Definitely looking forward to longer, warmer rides when the days start lengthening.

Cycling, 13.1mi, 01:00:30

Had a good ride in the evening. Mostly spent my time on the road, bit I did a spin around the Pfeiffer Loop as well. Then I did 5 30 secs on, 30 secs off sprints. Had a hard time going all out since it was getting dark. Still a great ride and a way to wake up.

Total 6975lb, Reps 135 (Back, Combined, Shoulder)

Did a quick workout in the afternoon to get some energy out. I used the lighter weights in the initial reps to warm up, then worked hard on the final reps. I did the exercises as combo exercises and didn't put the weight down until I went through the full cycle. I finished up with some kettlebell rotations (10 each direction withe the 35# weight) and the kettlebell swings. Interesting thin...

Total 2145lb, Reps 21 (Combined)

Warm up: 15 min yoga Hip stretch complex Joint rotations Shoulder rehab movements Pass throughs Burgener Warm up -Oly bar x 4 reps 10 burpees Work out went pretty well, though fast. I was escalating in terms of weight, but when I did the 125#, my left lat started twinging. I thought it better to back down a bit than to hurt myself. glad I listened. I'll try to do a quick mini...

Mountain biking, 11.03mi, 01:12:13

Had a muddy slog of a ride today, though the sun was out. Spent a good portion of the ride on rough trails, picking my way up and over rocks and roots. Then I found a loop trail that was flat but, sadly, very muddy. Finished off with another climb up and out to a road. Had a lady on a road bike state as she passed, "That's a lot of mud." Yes ma'am, that was a lot of mud. All...

Total 915lb, Reps 31 (Shoulder)

Just a quick "anger workout" while at work.

Total 12660lb, Reps 60 (Back, Combined)

Warm up: Yoga Joint rotations Shoulder rehab movements Pass throughs x5 Squat therapy Burgener Warm up Oly Bar x 4 reps Work out: 3x10 Burpees 3x10 Rope assisted pull ups Cool Down: Hip stretch complex

Total 15715lb, Reps 124 (Chest, Combined)

Warm up: Yoga Joint rotations Shoulder Rehab 5lbs x 9 reps Pass-throughs Squat therapy Burgener Warm Up-Oly bar x 4 reps each Cardio: Did 5 sets of 10 reps of Kettlebell swings and knees to elbows, for time. It sucked. My knees to elbows REALLY needs work. I struggled after the first set. Part of the issue is my pull up bar isn't really tall enough or stable enough to do a good ...

Yoga, 00:15:00

Did a different routine this morning. It included a bit of meditation at the end to help get focused for the day. I'll have to work with the wife to keep swapping these out as a way to adjust things and not be boring.

Total 1950lb, Reps 30 (Combined)

Warm Up: Joint mobility work shoulder rehab movements (5lbs x 8reps) Pass-throughs Squat Therapy work Burgener Warm Up (Oly bar, 4x each movement) Burpees (10) - There DEFINITELY got the heart pumping! The workout went pretty well. I managed to get through the clean and jerks, mostly using my hips to get height on the bar. I only stopped twice during the lifts. I completed all of the c...

Cycling, 10.58mi, 00:50:13

Did an easy ride shortly after work. It was nice to vet out and ride. Glad I did as it helped me be relaxed during the evening.

Yoga, 00:20:00

AM yoga and hip stretch complex. Definitely worth the effort to get up and moving this morning, even though it was rainy outside. Still sore from lifting Monday, though not as sore as I would have been if I didn't do my yoga.

Yoga, 00:20:00

Same 15 minute morning routine, plus my hip stretches. Honestly, after lifting last night, I needed the loosening up.

Total 11595lb, Reps 132 (Back, Chest, Legs)

Warm up: Joint rotations Shoulder rehab movements 5lb x 8 reps Shoulder pass-throughs Burgener warm up Oly bar x 4 reps Lifted heavy with the later weights. I could definitely tell I was pushing things. I liked pushing myself. Cool down: hip stretch complex

Yoga, 00:21:00

Had a great morning. With the time change, it's a lot easier to get up and going. I did some morning yoga and my hop stretch complex to start the day right! Surprisingly, my hips and back were a bit tight from the riding on Saturday. I probably need to start doing yoga more often, like every day.

Cycling, 22.15mi, 01:40:55

Had a great ride in the afternoon after doing some projects around the house. It was nice to get out and ride. I didn't try to ride too hard, just kept things nice and steady. I went out slow (RPE 3), then increased the pace a bit for the ride home (RPE 5, hitting 6-7 on hills). I had planned to ride a bit longer but decided to keep it short.

Total 6660lb, Reps 114 (Combined, Shoulder)

Warm up: Joint rotations Shoulder rehab movements 5lb x 8 reps Pass throughs Burgener Warm Up Oly bar x 4 reps per move Did all the lifts as a Crossfit workout. Completed the duplex movements in 8:29. That time includes stopping to adjust the weights. Cool down: Dog walk through the neighborhood.

Walking, 2.39mi, 01:00:00

Took a nice, easy walk in the afternoon w the wife. It was nice to get out in the sun, since it was such a nice day.

Cycling, 19.47mi, 01:27:24

Had a nice, long ride since the weather was so nice. Did a 3-mile time trial after riding easy for about 30 minutes. Did 3 miles in 8:55, though I had a pretty good tailwind. Definitely need to retest in a few weeks to see what my own effort brings. I'm curious to see where I will end up after some more work.

Total 1440lb, Reps 24 (Shoulder)

Had a tougher time with these, since I rode longer and harder than I have for a while. Still managed to get some work done. Looking forward to seeing some of the results for this work.

Total 1680lb, Reps 28 (Shoulder)

Post ride upper body work. Tough after a longer ride.

Cycling, 12.55mi, 01:00:42

Nice, fun ride tonight. Used my light for the first time this evening. Made for a fun ride in the evening. The weather was a bit chilly, around 55F, but I totally dressed for it. Had a big smile on my face on the way home.

Calisthenics , 00:30:00

Did the 15-minute morning yoga routine to wake up, then did some basic calisthenics moves to get going. This included my shoulder rehab movements (5lb x 8 reps per movement), and a fun set of 8 elevated push-ups then 8 assisted pull-ups, x 3. It got the heart going and helped me get moving.

Total 1800lb, Reps 30 (Shoulder)

Did a quick upper body set of exercises before going to bed. I figured it would be a good addition to the riding.

Cycling, 12.1mi, 00:50:30

Did an easy evening ride to end the day. It was nice to just pedal easy and focus on cadence a bit. It gave the legs a much-needed rest since they were still a bit sluggish from last weeks heavy workouts.

Cycling, 15.6mi, 01:12:00

Had a decent ride, though not as long as I expected. I wanted to ride for 2 hours, but had kid and church stuff to do. Still glad I managed to get out and ride.

Mountain biking, 8.69mi, 00:48:31

Had a great mtn bike ride this evening. The weather was nice and cool, though the days are shorter so I almost ran out of light. Still, it made for a great ride. I was a bit surprised that I managed to maintain some of my skills, including my climbing skills. Of course, I'm still not as fast as I used to be on the trails, especially on descents. I'm still working on it. I definitely n...

Total 6385lb, Reps 75 (Chest, Combined, Legs)

Warm Up: Joint rotations Russian Bar Twists Shoulder Pass Throughs Burgener Warm Up-Oly bar, 4x each movement Cool down: IT Band Stretch Hip Stretch Complex

Jogging, 1.8mi, 00:35:00

Went dog walking with the wife in the evening, then took a quick jaunt to stretch the legs. Funny that my walk with her was almost the same distance as the jog/walk I did later. The difference was her walking pace took about 30 minutes to complete the mile, while my jog/walk took about 6 minutes to finish my distance (almost a mile). Not too shabby. I just considered the walk with her as a prol...

Total 6525lb, Reps 59 (Back, Chest, Legs)

Warm up: Joint rotations Shoulder Rehab 5lb x 6 reps Squat Therapy work Burgener Warm Up Oly bar x 3 reps Cardio: Heavy Bag 2 x 3 mins hard. Cool Down: Hip Stretch Complex IT band stretch

Total 4470lb, Reps 54 (Chest, Combined, Legs)

Warm up: 15 min yoga Shoulder rehab 5x6reps Paasthroughs Burgener warm up-Oly bar x 4 reps Had a great workout this morning. Felt good to keep on schedule. The plan to get to 200 in October is on track, though I'm a little behind since I wanted to be at 200 at the beginning of October. Guess I'll just have to revise and rework the plan. Still, onward and downward! =D Cool d...

Total 660lb, Reps 24 (Combined)

Warm up 15 min yoga Hip stretch complex Shoulder rehab movements 5lb x 6 reps Burgener warm up - Oly bar, 4 reps each Had a great workout this morning. I was a little tired getting up, but that's because I didn't put my phone away last night. Not going to have that issue tonight!

Cycling, 10.75mi, 00:48:19

Avg. 13.3 - Did a quick ride in the evening after getting everyone lined out for the weekend. Felt good to knock it out quickly. Glad I was able to take in the sights as I rode. I can say the new tires make a difference in my speed. I think I need to work at being consistent w my two-a-day routine (morning and evening).

Cycling, 8.98mi, 00:39:34

Had time to do a quick ride after work. Glad I was able to get out and go. Felt good to ride. Average speed was 13.6mph. I just felt a bit faster as well, in part because of some new 2.0 tires. :)

Total 5490lb, Reps 45 (Back, Chest, Legs)

Warm up 15 min yoga Shoulder rehab complex 5lbx6 Shoulder pass-throughs Burgener Warm up-Oly bar 3x each movement Had a good morning workout. It's taken awhile, but I think I have a good morning routine that will let me get some work in during the AM, then leave some time later for a bike ride in the afternoon. We'll see if I can get it all done. :) Cool down IT Stretch H...

Total 4150lb, Reps 46 (Back, Legs, Shoulder)

Warm up: 15 min yoga Pass throughs Burgener warm up Shoulder rehab movements, 5x6 Cool down: IT band stretch Hip stretch complex

Total 2800lb, Reps 80 (Combined)

Warm up: 15 Min yoga routine Shoulder rehab movements Burgener warm up, Iron Bar, 3x each movement Morning "wake up" routine to get ready for the day, short and sweet. The plan is to include more morning "wake ups", no matter what I have planned for the afternoon. Cool down: Hip stretch complex - definitely need to restart these and be consistent. Had hip pains yes...

Cycling, 11.15mi, 01:09:58

Easy recovery ride w the wife. Stayed at an easy pace for the whole ride, without ever going hard. Felt good for legs that were still a bit sore from lifting Tuesday.

Total 5355lb, Reps 63 (Back, Chest, Legs)

Warm up: Joint rotations, shoulder rehab complex 5lb x 6, Burgener Warm Up, Iron Bar, 3x each movement During the workout I tried to keep moving the whole time. I kept the weights light to allow me to keep moving. I moved from one exercise to another without too much rest. Cool down: IT Band stretch Hip stretches Dead Bug x10

Cycling, 11.23mi, 01:20:15

Had a great evening ride with the wife. I spent most of my time riding off the trail while she rode on trail. Made the ride a nice challenge for me, while allowing her to keep up an easy pace. We actually rode for a bit longer than she anticipated, but it worked out well.

Cycling, 11.09mi, 00:56:35

Had a good ride, though not too long. Warmed up by riding down to the Burns Park soccer fields, then doing some intervals. Intervals were top speed intervals, so it was a legs/lungs combo. The ride home was VERY slow, on purpose. I wanted to let my legs recover. Intervals: 5 x 30 sec sprint, 30 sec rest. Rest for 5 minutes 5 x 30 sec sprint, 30 sec rest.

Cycling, 11.62mi, 01:17:00

Had a nice, easy ride with the wife this evening. It was a great way to wind down from the week. Definitely tired from all the stress and late hours I faced. Glad to call it a do. :)

Cycling, 12.68mi, 00:54:22

Had a great ride this evening. Rode hard since I only had a short time to be outside. I kept a strong pace and finished w a 14mph average. So thankful!

Total 1200lb, Reps 24 (Chest)

Warmed up with my shoulder rehab movements, then completed the Incline Bench. Decided to do this since I've been having twinges in my left shoulder. Good thing is, as long as I'm consistent, my shoulder should bounce back quickly.

Cycling, 12.09mi, 00:55:32

Had a great ride in the evening after work. Warmed up coming out of the neighborhood, then rode at a good clip for the first portion of the ride. The last 15 minutes or so was a nice cool down as I finished the ride to the house. Felt good to finish up and shower. Average speed of 13, and a top speed of 30.6, with the help of a hill of course. Very relaxing.

Total 870lb, Reps 15 (Legs)

Warmed up with Shoulder Rehab movements, 5# x 7 reps for each movement, then did some weighted lunges, at least until my legs started failing. I didn't rest between sets, instead simply putting down one set of dumbbells and picking up the next. I went until my form failed. I was a bit surprised at how quickly I reached failure. I guess I just need to keep working on this.

Total 360lb, Reps 18 (Shoulder)

Did a quick routine to focus on the shoulders, since I've had some shoulder pain in my left shoulder recently. Started with the shoulder rehab complex to get stretched out and warmed up, then moved through the sets/reps. I probably need to do this more consistently. It felt nice to have energy, especially after being sick and having no energy for 2 solid weeks.

Yoga, 00:20:00

20 minutes of morning yoga today. It was awesome! I found a routine similar to the Larkin 15 min routine, but with better flow. It worked well to help warm me up for the day.

Jogging, 1.2mi, 00:22:00

Did a quick jog with the dogs this evening. It was nice to get out and get moving a bit. And the puppies pretty much enjoyed it as well. =D I probably need to get them out more often.

Total 660lb, Reps 24 (Chest)

Did a few sets/reps of incline DB bench press to work on some shoulder issues. Warmed up with shoulder rehab movements. 5lbs x 6 reps each movement. Definitely think I should continue this. We'll look at where and how to work this in. Something is always better than nothing.

Cycling, 9.92mi, 00:54:37

Went on a longish recovery ride. Kept a nice, easy pace for the whole ride. I made sure to keep things under RPE 5. The legs felt pretty good after the ride. Very glad I'm working on taking care of the easy rides.

Total 2800lb, Reps 80 (Combined)

Did these are part of my morning calisthenics. It was pretty easy to do this work. I will probably need to start increasing the weights/reps.

Calisthenics , 00:20:00

Warmed up this morning, then did some Burgener warm ups (Oly Bar, 3x each movement) and kettlebell swings (35lbs by 80 reps) to start the day. Woke a bit earlier than normal to get things going. I think I like this early morning routine, especially if I don't work too hard.

Cycling, 11.65mi, 00:57:45

Did a short ride from the house. It was awesome to get things done. Did some intervals. 4x30 secs, then 5 min rest, then 4x30. During the intervals, I went hard. 10 RPE for sure. Definitely tough intervals. I felt better during the second half intervals. Overall a good ride. Took it easy on the ride home to cool down quite a bit.

Cycling, 3.5mi, 00:20:00

Had a quick ride on the trainer at work today. Good use of my time for lunch. I didn't even change out of my normal outfit. I think, going forward, I'm going to try and make this a normal Friday thing. :)

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.

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...

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.

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.

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.

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.

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.

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.

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...

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. :)

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. :)

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.

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.

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.

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. :)

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.

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.

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.

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.

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."

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 '...

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'.

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!

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...

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...

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...

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.

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 ...

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. :)

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.

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. :)

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. :)

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...

Yoga, 00:12:00

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

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 ...

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...

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...

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!

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...

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.

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.

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.

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!

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...

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

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...

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 ...

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...

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.

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. :)

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...

Yoga, 00:20:00

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

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 ...

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.

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. #)

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...

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!!

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

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.

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...

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!!

(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...

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.

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...

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...

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.

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.

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

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...

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...

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...

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.

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 ...

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...

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.

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...

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...

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...

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...

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...

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. :)

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...

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.

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...

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...

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...

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.

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...

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.