Chris Bondurant




1294764 lb
Lifted
528
Workouts added
0lb, 0 workouts
December
0lb, 0 workouts
November
0lb, 0 workouts
October
0lb, 0 workouts
September
0lb, 0 workouts
August
0lb, 0 workouts
July
23725lb, 3 workouts
June
June 27
Total 8030lb, Reps 86 (Back, Legs, Shoulder)
Warm up--- Joint rotations Hip kicks Pass throughs Shoulder rehab movemen...
June 25
Total 7005lb, Reps 101 (Back, Chest, Legs)
Warm Up-- Joint rotations Hip Kicks Pass throughs Shoulder rehabs (7.5lbs...
June 18
Total 8690lb, Reps 102 (Back, Chest, Shoulder)
Warm Up: Joint Rotations Pass Throughs Hip/Hamstring kicks Burgener Warm ...
12284lb, 22 workouts
May
May 21
Total 2100lb, Reps 30 (Back)
Doing the bent over row with dumbbells. Also doing my hanging knee raises (3 ...
May 21
Cycling, 00:45:00
Did a quick trainer ride this evening. Focused mostly on developing quick fee...
May 20
Total 1440lb, Reps 24 (Shoulder)
Arnold Press throughout the day at work, using 30# dumbbells for my 60# total...
May 20
Yoga, 00:30:00
Had a good morning workout. I didn't have a lot of time, so I squeaked i...
May 18
Cycling, 35.8mi, 02:12:48
Felt good to get out on the bike and ride for awhile. Had fun on the ride, in...
May 18
Cycling, 15.22mi, 01:07:42
Had a nice, easy bike ride after work this evening. Kept my effort very low, ...
May 16
Total 1680lb, Reps 24 (Chest)
Did incline bench with dumbbells while at the office. I also included 3 x 10 ...
May 15
Cycling, 15.5mi, 01:06:00
Good ride on the mountain bike in the evening. It was fun to make my way arou...
May 15
Total 1600lb, Reps 16 (Chest)
Did the cable bench press while at work. Also did 2 x 10 reps @ 7.5lbs and 2 ...
May 15
Yoga, 00:30:00
Early morning yoga. The routine was cut a little short, since seminary was on...
May 14
Total 2184lb, Reps 21 (Back)
Had a great workout in the office, though I struggled with the workout a bit....
May 14
Yoga, 00:30:00
Great morning yoga routine. I did the "Greatest" Yoga routine, and ...
May 13
Cycling, 23.08mi, 01:24:00
Had a wonderful workout on the bike this evening. It's been awhile since...
May 13
Total 1680lb, Reps 21 (Chest)
Did three sets throughout the day at work. Also did 3x10 hanging knee raises ...
May 13
Yoga, 00:30:00
Early morning yoga workout at seminary. I didn't do ANYTHING last week, ...
May 8
Yoga, 00:30:00
Did a more intense yoga routine this morning. I haven't been too active ...
May 6
Yoga, 00:30:00
Good morning yoga workout. I'm feeling a bit out of sorts, though, since...
May 3
Cycling, 01:00:00
Trainer ride in the evening. Had a busy day, so I didn't have time to ge...
May 3
Yoga, 00:30:00
Had a good morning yoga workout. Did the gentle morning routine, then added s...
May 2
Total 1600lb, Reps 20 (Chest)
Did incline bench with dumbbells, along with hanging knee raises. I can tell ...
May 2
Cycling, 00:30:00
Rode the trainer this evening, since I didn't have time to get out and g...
May 2
Yoga, 00:30:00
Good morning routine. I tried something new that was a bit more strenuous tha...
17700lb, 43 workouts
April
April 30
Cycling, 16.22mi, 01:06:00
Had a good ride along the River Trail and the Burn's Park soccer fields....
April 29
Total 3000lb, Reps 30 (Back)
Did bent over rows with cables and hand grips. A bit different than the regul...
April 29
Yoga, 00:30:00
Had an early morning yoga session at Seminary. Ended up not riding though. Th...
April 27
Cycling, 27.62mi, 01:46:03
Nice long ride on a blustery day. I did the "Tour of Bridges", incl...
April 26
Total 3000lb, Reps 30 (Shoulder)
Did some hanging knee raises and heavy push press throughout the workday. I c...
April 25
Total 2400lb, Reps 30 (Shoulder)
Did 3 sets of 10 reps of hanging knee raises and push presses while at work. ...
April 24
Total 1900lb, Reps 30 (Shoulder)
Did 3 sets of the Arnold Press as well as Hanging Knee Raises throughout the ...
April 24
Yoga, 00:30:00
Another great morning yoga workout at Seminary today. Did a morning routine, ...
April 23
Total 1800lb, Reps 30 (Shoulder)
3 Sets of 10 of the Arnold Press and hanging knee raises. Makes for a good br...
April 23
Cycling, 13.27mi, 00:56:40
Had a great, easy ride along the River Trail. I didn't have a lot of tim...
April 23
Yoga, 00:30:00
Had a good morning yoga routine, with some "greatest" stretches add...
April 22
Cycling, 20.3mi, 01:16:49
Had a good, steady ride along the River Trail. Tried to keep up a good speed ...
April 22
Yoga, 00:30:00
Fun morning yoga routine. Started with the Brett Larkin routine, then added s...
April 21
Cycling, 14.23mi, 00:55:49
Had a great ride. Took it easy and didn't go to hard. Weather was perfect.
April 19
Yoga, 00:30:00
Morning seminary yoga. I did my own routine instead of sticking with one of t...
April 17
Yoga, 00:30:00
AM yoga at seminary, but not much else for the day. I took it easy and instea...
April 17
Total 1800lb, Reps 30 (Shoulder)
Did my At Work workout breaks throughout the day. Included 3 sets of 11 reps ...
April 17
Yoga, 00:30:00
Had a great yoga routine at seminary today. I can feel an amazing difference ...
April 17
Cycling, 20.05mi, 01:18:00
Nice ride around the River Trail on the NLR and LR side. Spent some time work...
April 16
Total 1000lb, Reps 20 (Shoulder)
Did some work while at the office. Felt good to work on upper body stuff to c...
April 16
Cycling, 17.75mi, 01:11:44
I rode through the Burns Park Soccer Fields for most of the ride. I did 2 set...
April 15
Yoga, 00:30:00
Morning yoga at seminary today. Had a great time and did my new morning routi...
April 13
Jogging, 1.66mi, 00:30:00
Went on a morning jog/walk with my daughter, since the weather was rainy. It ...
April 13
Yoga, 00:30:00
Did some yoga in the evening w the wife. Nice not to have to rush or worry. D...
April 12
Yoga, 00:30:00
Did some easy yoga in the evening with the wife. Really feeling tired out aft...
April 12
Cycling, 25mi, 01:33:00
Nice evening ride on the road bike. Went down to the River Trail, to Two Rive...
April 11
Yoga, 00:30:00
Had a great morning yoga session today. The back is feeling MUCH better. In p...
April 10
Yoga, 00:30:00
Had a good morning workout focused on yoga and stretches for my lower back. I...
April 10
Cycling, 13.77mi, 01:13:48
Had a great evening recovery ride w the wife. I rode down to the river while ...
April 9
Yoga, 00:30:00
Had a great morning routine at seminary today. Really happy w my progress, th...
April 9
Cycling, 20.29mi, 01:19:00
Great ride in the afternoon on the road bike. I put the new saddle on and had...
April 8
Yoga, 00:30:00
Morning routine at seminary today. Tried something a bit more athletic. Seeme...
April 7
Yoga, 00:30:00
Afternoon yoga routine to help w some QL back pain. Took it easy and it seeme...
April 6
Cycling, 12.43mi, 01:06:50
Nice, easy ride w the wife. She drove part of the way, and I met her on the R...
April 5
Cycling, 13.43mi, 01:05:00
Quick afternoon ride after work. I love my wife. She sent me on the ride. I t...
April 5
Yoga, 00:30:00
Morning yoga routine at seminary again. Did a slightly different morning rout...
April 4
Yoga, 00:45:00
Evening yoga workout with the wife, since my back is still bugging me. We sta...
April 4
Yoga, 00:30:00
Easy morning yoga routine. My back is still a bit tweaked, but I think I just...
April 3
Yoga, 00:30:00
Did an easy evening yoga routine before bed. I was sick today, so my back was...
April 2
Yoga, 00:30:00
Easy morning yoga at seminary again, w some extra QL stretches.
April 1
Cycling, 12.3mi, 00:52:30
Had a fun, but chilly, mountain bike ride after work. It was a bit frustratin...
April 1
Total 2800lb, Reps 70 (Combined)
Quick kettlebell swing workout at the office gym. I decided to do this each d...
April 1
Yoga, 00:30:00
Easy morning yoga during seminary. I did the normal Brett Larson video, follo...
59425lb, 31 workouts
March
March 30
Cycling, 00:30:00
Did a short, intense session on the trainer yesterday. Really wanted a longer...
March 29
Yoga, 00:30:00
Easy morning yoga routine at seminary today. I included the "greatest&qu...
March 29
Cycling, 22.41mi, 01:28:07
Great road ride. I had a taste of everything on this ride, a little paceline ...
March 28
Total 2100lb, Reps 60 (Combined)
Kettlebell swings at the office with dumbbells. I did it in the afternoon to ...
March 28
Yoga, 00:30:00
Morning yoga routine at seminary. Went w the Bret Larson video, plus some bac...
March 28
Cycling, 00:30:00
Hopped on the trainer tonight for a quick, easy ride. Warmed up for a few min...
March 27
Yoga, 00:30:00
Had a good yoga workout this morning during seminary. It was nice because I h...
March 26
Cycling, 13.75mi, 01:04:00
Had a quick, fun mountain bike ride right after work. Felt fun to hit the tra...
March 26
Yoga, 00:30:00
Did a nice yoga routine during seminary to work out some of the soreness and ...
March 26
Cycling, 15.76mi, 01:04:08
Had a great afternoon ride, though a little chilly. Started off at 60F and go...
March 25
Calisthenics , 00:20:00
Did a quick morning routine to work out some flexibility issues. Still need t...
March 23
Cycling, 3.6mi, 00:29:21
Easy ride on my mountain bike with my wife. I did this after my road bike rid...
March 23
Cycling, 11.95mi, 00:49:00
Rode the road bike in the afternoon. Weather was a tad chilly, but that didn&...
March 22
Cycling, 20.58mi, 01:26:00
Easy ride after work on the road bike. I'm still "fighting" ag...
March 21
Stretching, 00:15:00
Did some quick stretches in the morning after jumping out of bed. I need my r...
March 20
Cycling, 00:30:00
Did a quick ride on the indoor trainer on the road bike after getting it back...
March 19
Cycling, 22.08mi, 01:41:08
Went on a long ride on the mountain bike this afternoon. Fun, easy ride throu...
March 17
Cycling, 13.64mi, 01:06:00
Had a great, easy ride this afternoon. I used my mountain bike, so I knew it ...
March 15
Total 8360lb, Reps 96 (Back, Chest, Legs)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 14
Total 3900lb, Reps 90 (Chest, Shoulder, Triceps)
Did a quick workout while at the office. I did the workout more as a cardio r...
March 14
Cycling, 00:20:00
Had a short, intense session this morning on the trainer. I am SO GLAD i boug...
March 13
Cycling, 15.07mi, 01:07:00
Had a fun, easy ride on the road bike after work today. First real ride, so t...
March 12
Cycling, 8.3mi, 00:30:00
First real ride on my new road bike. I put a new stem on it, as well as adjus...
March 11
Total 11230lb, Reps 103 (Back, Chest, Legs)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 9
Cycling, 14.49mi, 01:09:00
Went on a nice ride through Burns Park in the early afternoon. There was a he...
March 8
Total 6535lb, Reps 64 (Back, Legs, Shoulder)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 7
Cycling, 00:21:00
Rode indoors on the trainer this morning. Still trying to work the kinks out ...
March 6
Total 7465lb, Reps 77 (Back, Chest, Legs)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 4
Total 3840lb, Reps 96 (Combined)
Did a quick workout at the office. Started off with some QL stretches, then l...
March 4
Total 8925lb, Reps 95 (Back, Chest, Legs)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 1
Total 7070lb, Reps 77 (Back, Legs, Shoulder)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
84050lb, 24 workouts
February
February 28
Total 2700lb, Reps 60 (Biceps, Triceps)
Quick workout while in the office. Did these two exercises specifically to wo...
February 27
Total 6370lb, Reps 63 (Back, Chest, Legs)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
February 26
Total 1520lb, Reps 32 (Biceps)
Quick lunchtime work while in the office. For the last two sets, I made them ...
February 26
Calisthenics , 00:20:00
Did my morning Warm Up and Cool Down routines at home. Didn't have a lot...
February 25
Total 2220lb, Reps 48 (Chest, Triceps)
Did a quick workout during the day at work. Felt good to do some upper body w...
February 25
Total 8450lb, Reps 102 (Back, Chest, Legs)
Warm Up: Joint Rotations Passthroughs Squat Therapy Shoulder Rehab Moveme...
February 23
Cycling, 12.86mi, 01:05:00
Had a nice ride while the weather was good. It rained most of the morning, bu...
February 22
Total 6090lb, Reps 74 (Back, Legs, Shoulder)
Warm Up: Joint Rotations Passthroughs Squat Therapy QL Stretch Shoulder ...
February 21
Calisthenics , 00:26:00
Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Lifts...
February 20
Total 6475lb, Reps 75 (Back, Chest, Legs)
Warm Up: Joint Rotations Passthroughs Squat Therapy Shoulder Rehab Moveme...
February 19
Calisthenics , 00:45:00
Normal warm up Brief bodyweight calisthenics 3 x 10 push ups, sit ups, 2x2...
February 18
Total 9855lb, Reps 155 (Back, Biceps, Chest, Legs)
Warm Up: Passthroughs QL Band Stretch Squat Therapy Shoulder Rehab Moveme...
February 13
Total 7290lb, Reps 72 (Back, Chest, Legs)
Warm Up: Joint Rotations Pass Throughs Squat Therapy QL Stretch Shoulder...
February 12
Total 250lb, Reps 10 (Combined)
Warm Up: Joint rotations Pass throughs QL Stretch Squat therapy Shoulder...
February 11
Total 9030lb, Reps 97 (Back, Chest, Legs)
Warm up: Joint Stretches Passthroughs QL Band Stretch Squat Therapy Shou...
February 8
Total 6145lb, Reps 74 (Back, Legs, Shoulder)
Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab lifts...
February 7
Stretching, 00:20:00
Had a good stretching workout at seminary. Took it pretty easy today since I ...
February 6
Stretching, 00:25:00
Spent my seminary workout time stretching, with the focus again being on my t...
February 6
Total 6750lb, Reps 78 (Back, Chest, Legs)
Warm up: Joint Stretches Passthroughs Squat Therapy Shoulder Rehab Moveme...
February 5
Stretching/Ab Work, 00:55:00
This is a combo of my home routine and the work I did at Seminary. Spent the ...
February 4
Walking, 1.37mi, 00:21:21
Took a walk this morning with the dogs instead of doing the seminary workout....
February 4
Total 10905lb, Reps 123 (Back, Chest, Legs)
Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Movem...
February 2
Cycling, 12.5mi, 01:05:00
I did a short ride through Burns Park, with some riding on the trails and som...
February 1
Stretching, 00:30:00
Spent some seminary time working out a bit. Did some stretches and Warm up wo...
63200lb, 27 workouts
January
January 31
Total 2100lb, Reps 60 (Combined)
As part of my calisthenics workout. 60 total, alternating 10 right hand, then...
January 31
Calisthenics , 00:30:00
Morning work in the home 'gym' today. Joint rotations Pass throug...
January 30
Calisthenics , 00:30:00
Did some stretching first, then worked on the first Cuong Nhu form. When the ...
January 30
Total 6995lb, Reps 77 (Back, Chest, Legs)
Warm Up: Joint rotations Pass throughs Squat therapy Burgener Warm up ...
January 29
Stretching, 00:25:00
I slept in a bit this morning, since I didn't get in bed at a decent tim...
January 28
Total 9980lb, Reps 98 (Back, Chest, Legs)
Warm up: Joint stretches pass throughs Squat therapy Shoulder Rehab Movem...
January 26
Cycling, 8.3mi, 00:40:00
Took an easy bike ride through Burns Park since the weather was nice. It was ...
January 25
Stretching, 00:20:00
Spent some time during Seminary doing stretches. I kinda didn't want to ...
January 25
Total 4925lb, Reps 45 (Back, Legs)
Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Movem...
January 24
Total 1800lb, Reps 30 (Combined, Legs)
Warm Up: Joint rotations Pass Throughs Squat therapy Shoulder Rehab Movem...
January 23
Stretching, 00:20:00
Took some time today at seminary to work on stretching, since I didn't b...
January 23
Total 6580lb, Reps 70 (Chest, Combined, Legs)
Warm up: Cool down: IT Band Stretch Hip Stretch complex
January 22
Calisthenics , 00:20:00
Did some track warm ups and hip openers before my workout. Workout was a seri...
January 22
Total 1680lb, Reps 28 (Shoulder)
Warm up: Joint rotations Pass throughs Squat therapy Shoulder rehab movem...
January 21
Total 9790lb, Reps 104 (Back, Chest, Legs)
Warm Up: Joint rotations Pass throughs Squat therapy Shoulder rehab movem...
January 18
Total 6130lb, Reps 69 (Back, Legs, Shoulder)
Warm Up: Joint rotations squat therapy (left IT band issues) Pass throughs...
January 17
Yoga, 00:20:00
Did a gentle morning yoga routine at seminary to help me work through some st...
January 17
Calisthenics , 00:45:00
Did my morning warm up, with some added Ab work, grip work and Arnold Presses...
January 16
Yoga, 00:30:00
Had a good yoga workout this morning at seminary. Added in some additional mo...
January 16
Total 6765lb, Reps 85 (Chest, Combined, Legs)
Warm up: Joint rotations Squat therapy Pass throughs Shoulder rehab (5lbs...
January 16
Total 390lb, Reps 6 (Legs)
January 15
Calisthenics , 00:25:00
Did my morning exercise warm up, but without the weight lifting. Finished thi...
January 14
Yoga, 00:25:00
Did yoga while at seminary w Brad. Took my time and finished w IT Band stretc...
January 14
Total 6065lb, Reps 79 (Back, Chest, Legs)
Warm up: Joint rotations- full body Pass throughs (still have great shoulde...
January 9
Calisthenics , 00:35:00
Worked out a bit harder today, though I started with he same morning yoga rou...
January 8
Calisthenics , 00:25:00
Did my morning yoga routine, as well as doing my hip stretch complex, and wor...
January 1
Calisthenics , 00:20:00
Did some air squats, push ups and lunges with my wife in the evening before b...
 

150 workouts

June 27, 2019

Total 8030lb, Reps 86 (Back, Legs, Shoulder)

Warm up--- Joint rotations Hip kicks Pass throughs Shoulder rehab movements (7.5lbs x 8) Squat therapy Burgener Warm up Workout Cool down--- QL Stretch IT Band Stretch Hip stretch complex Hanging knee raises (x10)

June 25, 2019

Total 7005lb, Reps 101 (Back, Chest, Legs)

Warm Up-- Joint rotations Hip Kicks Pass throughs Shoulder rehabs (7.5lbs x 8) Burgener Warm Ups (Iron Bar x 4 reps) Focused on just getting the movements done, not heavy weights. I need to work on my hip mobility a bit more, since I had issues keeping my chest upright while squatting. I should probably do some supple leopard stretching for my ankles, hips and lower back. Cool Down--...

June 18, 2019

Total 8690lb, Reps 102 (Back, Chest, Shoulder)

Warm Up: Joint Rotations Pass Throughs Hip/Hamstring kicks Burgener Warm Up (Iron Bar, 3x each movement) Just getting back into working out, focusing on the upper body. I may add more exercises later, depending on how this goes. Had a good time. I need to work on my cool down thought.

May 21, 2019

Total 2100lb, Reps 30 (Back)

Doing the bent over row with dumbbells. Also doing my hanging knee raises (3 x 10) and and shoulder rehab movements (3 x 10 @ 7.5lbs). Didn't do yoga this morning, since I'm still working on adjusting to the post-seminary schedule. I still want to add in more cycling in the mornings.

May 21, 2019

Cycling, 00:45:00

Did a quick trainer ride this evening. Focused mostly on developing quick feet when riding. Did 2 x 5 min intervals at a hard, fast pace. Had 5 min rest in between intervals. Also worked on multiple 10 second intervals at a cadence of 120. It was easier than I thought, once I got to rolling.

May 20, 2019

Total 1440lb, Reps 24 (Shoulder)

Arnold Press throughout the day at work, using 30# dumbbells for my 60# total. Also did 3 x 10 hanging knee raises and 3 x 10 @ 7.5lbs shoulder rehab movements. I think the shoulder rehab movements right before the Arnold Press may be the reason my shoulders are a tad tired and I can't lift as much. Still, a good reason to keep going.

May 20, 2019

Yoga, 00:30:00

Had a good morning workout. I didn't have a lot of time, so I squeaked in a quick routine at home. Had to take Jenny to work and Sophia to school. No more seminary, so my morning schedule needs adjusting a bit. I still want to get up at 5am and get going, since this will give me plenty of time to do whatever I want, including a quick ride once in awhile.

May 18, 2019

Cycling, 35.8mi, 02:12:48

Felt good to get out on the bike and ride for awhile. Had fun on the ride, including getting a fast draft behind a truck at 33 for a short time. I was surprised when the ride ended how invigorated I actually felt. Very relaxed, but not worn out. Definitely want more long rides. On a separate note, I definitely need to get a better pair of shorts. Seems the ones I have can't really handl...

May 18, 2019

Cycling, 15.22mi, 01:07:42

Had a nice, easy bike ride after work this evening. Kept my effort very low, about a 2 on a 5+ RPE scale. It was a relaxing ride for sure. I liked being able to just pedal along at an easy pace. Had a headwind on the way out, which wasn't too hard. It was a nice tailwind on the way back that definitely kept my speed up.

May 16, 2019

Total 1680lb, Reps 24 (Chest)

Did incline bench with dumbbells while at the office. I also included 3 x 10 hanging leg raises and 3 sets of 10 reps @7.5 lbs of my shoulder rehab movements.

May 15, 2019

Total 1600lb, Reps 16 (Chest)

Did the cable bench press while at work. Also did 2 x 10 reps @ 7.5lbs and 2 x 10 hanging knee raises. Definitely need to get back to riding more regularly, though. I missed yesterday and didn't enjoy laying around.

May 15, 2019

Yoga, 00:30:00

Early morning yoga. The routine was cut a little short, since seminary was only a test today. *SIGH* Can't wait until my morning schedule is my own.

May 15, 2019

Cycling, 15.5mi, 01:06:00

Good ride on the mountain bike in the evening. It was fun to make my way around on the River Trail. I tried to go easy and take it slow, since my legs were a bit wonky from my hard ride Monday. I think they felt off because I didn't ride at all on Tuesday. Need to figure out a way to be more consistent. Of course, the end of school/seminary is right around the corner, which will free up my...

May 14, 2019

Total 2184lb, Reps 21 (Back)

Had a great workout in the office, though I struggled with the workout a bit. I was a bit tired throughout the day, probably because of the hard ride yesterday. Still, I did the reps, as well as the hanging leg raises (3 sets of 10 reps) throughout the day. I also did 3 sets of 10 reps @ 7.5 lbs for my shoulder rehab movements. It was a struggle, but I got it done.

May 14, 2019

Yoga, 00:30:00

Great morning yoga routine. I did the "Greatest" Yoga routine, and added some additional standing forward folds, as well as some moves recommended for cyclists. I ended with my hip stretch complex. Combined with last nights ride, this really set the tone for a great morning. :)

May 13, 2019

Total 1680lb, Reps 21 (Chest)

Did three sets throughout the day at work. Also did 3x10 hanging knee raises and 7.5lbs x 10 reps for the shoulder rehab complex. Spreading it throughout the day helps a lot.

May 13, 2019

Yoga, 00:30:00

Early morning yoga workout at seminary. I didn't do ANYTHING last week, which felt a bit weird. However, I had a tough schedule, so giving up riding and my workouts seemed the best choice. Glad to be back at it this morning.

May 13, 2019

Cycling, 23.08mi, 01:24:00

Had a wonderful workout on the bike this evening. It's been awhile since I've been on the bike, so it was great to get outside. I did a couple of longer hard efforts during the ride, both of about 5 minutes in length. Definitely need to keep working on improving my VO2 max.

May 8, 2019

Yoga, 00:30:00

Did a more intense yoga routine this morning. I haven't been too active recently because of my life schedule, and this evening doesn't look any different. Still, I need to continue with my yoga routine no matter what.

May 6, 2019

Yoga, 00:30:00

Good morning yoga workout. I'm feeling a bit out of sorts, though, since I haven't ridden since Friday. I'm just wondering how to fit it all in. I think I'll do a ride at home during the day.

May 3, 2019

Yoga, 00:30:00

Had a good morning yoga workout. Did the gentle morning routine, then added some standing balance work, some forward folds, and some "greatest" stretches. Feels great to be up and going!

May 3, 2019

Cycling, 01:00:00

Trainer ride in the evening. Had a busy day, so I didn't have time to get out on a long ride. I watched some TV while riding indoors. Did a harder 5 minute effort just to change things up.

May 2, 2019

Yoga, 00:30:00

Good morning routine. I tried something new that was a bit more strenuous than my past routines. Not sure I'm up for it every morning, but it definitely started the day off sharply. I probably helped that I slept about 9 hours last night. Obviously I was tired.

May 2, 2019

Total 1600lb, Reps 20 (Chest)

Did incline bench with dumbbells, along with hanging knee raises. I can tell a difference in how my back feels since I've been doing the knee raises. The incline bench was a nice change from my normal stuff, though I think I need to include pushing movements to help me be ready for the bike.

May 2, 2019

Cycling, 00:30:00

Rode the trainer this evening, since I didn't have time to get out and get a ride in. Between my work, picking up my wife and my church duties tonight, I only had a little bit of time to ride. I included some fast pedal work, with 3 sets of 120 RPM for 30 seconds. I feel that getting faster feet is going to be one of the things that helps me ride better.

April 30, 2019

Cycling, 16.22mi, 01:06:00

Had a good ride along the River Trail and the Burn's Park soccer fields. Mostly took it easy, until it was interval time! Did 2 sets of 5 x 30 secs on, 30 secs off. I pedaled easy for 5 minutes between the interval sets. I was a bit scared of them at the beginning, and for good reason. They SUCKED! I should more accurately say I sucked. The intervals showed that I'm nowhere NEAR c...

April 29, 2019

Total 3000lb, Reps 30 (Back)

Did bent over rows with cables and hand grips. A bit different than the regular bar, but still pretty effective, I think. :)

April 29, 2019

Yoga, 00:30:00

Had an early morning yoga session at Seminary. Ended up not riding though. That's not a good habit to get into.

April 27, 2019

Cycling, 27.62mi, 01:46:03

Nice long ride on a blustery day. I did the "Tour of Bridges", including the BDB, Two Rivers Park, then to the Broadway Bridge, then back home. It was a fun ride, where I didn't stress too much about "going fast" and instead just rode. I missed a couple of days of cycling this week, which felt a bit odd. I'm trying to get my routine more consistent. It should b...

April 26, 2019

Total 3000lb, Reps 30 (Shoulder)

Did some hanging knee raises and heavy push press throughout the workday. I can tell such a difference in my back when I do the knee raises. And the push presses definitely help my shoulders and triceps for biking. :)

April 25, 2019

Total 2400lb, Reps 30 (Shoulder)

Did 3 sets of 10 reps of hanging knee raises and push presses while at work. Definitely helps the day pass.

April 24, 2019

Total 1900lb, Reps 30 (Shoulder)

Did 3 sets of the Arnold Press as well as Hanging Knee Raises throughout the work day. I can definitely tell a difference.

April 24, 2019

Yoga, 00:30:00

Another great morning yoga workout at Seminary today. Did a morning routine, then added in some hamstring work and my "greatest" stretches, along with a little more down dog. Really felt great after I was done. :)

April 23, 2019

Total 1800lb, Reps 30 (Shoulder)

3 Sets of 10 of the Arnold Press and hanging knee raises. Makes for a good break during the day, since I do the different sets at three different times.

April 23, 2019

Cycling, 13.27mi, 00:56:40

Had a great, easy ride along the River Trail. I didn't have a lot of time, but I wanted to get in a few miles. I made sure to ease into the mileage and tried pretty hard to stay easy. The only thing I did "Hard" was stand up while riding up the BDB. I made it all the way without sitting, which is a pretty good feat for me. :) I still want to work on getting faster over all.

April 23, 2019

Yoga, 00:30:00

Had a good morning yoga routine, with some "greatest" stretches added in. This seems to work well for me.

April 22, 2019

Yoga, 00:30:00

Fun morning yoga routine. Started with the Brett Larkin routine, then added some hip stretches and the "greatest" stretch.

April 22, 2019

Cycling, 20.3mi, 01:16:49

Had a good, steady ride along the River Trail. Tried to keep up a good speed over most of the ride, which seemed to work well. Glad I was able to get out on such a nice day.

April 21, 2019

Cycling, 14.23mi, 00:55:49

Had a great ride. Took it easy and didn't go to hard. Weather was perfect.

April 19, 2019

Yoga, 00:30:00

Morning seminary yoga. I did my own routine instead of sticking with one of the premade versions I had been using. It worked out pretty well.

April 17, 2019

Yoga, 00:30:00

AM yoga at seminary, but not much else for the day. I took it easy and instead went to a service activity in the evening.

April 17, 2019

Total 1800lb, Reps 30 (Shoulder)

Did my At Work workout breaks throughout the day. Included 3 sets of 11 reps of knee raises. It's certainly helped my back improve in about a week and a half.

April 17, 2019

Yoga, 00:30:00

Had a great yoga routine at seminary today. I can feel an amazing difference in my back since I've started. I'm hoping my back loosens up more as I keep it up.

April 17, 2019

Cycling, 20.05mi, 01:18:00

Nice ride around the River Trail on the NLR and LR side. Spent some time working on my pedaling cadence. Did 9 minutes of high cadence (100+) then 9 minutes of low cadence work (80), while working at a perceived exertion of about 5-6 on a 10 rpe. Certainly felt it in the legs. The ride home was a bit harder than I thought. I took a different route that was harder than I expected. I cert...

April 16, 2019

Total 1000lb, Reps 20 (Shoulder)

Did some work while at the office. Felt good to work on upper body stuff to complement the riding. Also did some ab work, 3 sets of 10 hanging knee raises, which have definitely helped my back.

April 16, 2019

Cycling, 17.75mi, 01:11:44

I rode through the Burns Park Soccer Fields for most of the ride. I did 2 sets of Tabata intervals, separated by a 5 minute rest. Rode for a bit to recover, then did a 5 minute steady effort afterwards. It was a nice, hard ride. It really helped that my position on the bike is jist about dialed in. Avg. 14.8 mph for the ride.

April 15, 2019

Yoga, 00:30:00

Morning yoga at seminary today. Had a great time and did my new morning routine, plus added in some "greatest" stretches. The yoga plus my ab work at work really seems to help my lower back. Also, the ab work plus my weight loss really seems to help my waistline. =D

April 13, 2019

Jogging, 1.66mi, 00:30:00

Went on a morning jog/walk with my daughter, since the weather was rainy. It was a nice twist, and definitely better than just jumping on the trainer in the garage. We took the dogs and had a good time with it. Next time I'm bringing a hat. :)

April 13, 2019

Yoga, 00:30:00

Did some yoga in the evening w the wife. Nice not to have to rush or worry. Did an easy routine in the den. :)

April 12, 2019

Yoga, 00:30:00

Did some easy yoga in the evening with the wife. Really feeling tired out after work, so I decided to bail on my workout. Spent the evening with my wife and it was wonderful.

April 12, 2019

Cycling, 25mi, 01:33:00

Nice evening ride on the road bike. Went down to the River Trail, to Two Rivers Park, then to Rock Creek and home. Fun and windy ride. I'm still working to try and find the right position w the saddle. I end up sore in the same places, though not as bad as when I had the Fuji saddle. I think I'm getting closer.

April 11, 2019

Yoga, 00:30:00

Had a great morning yoga session today. The back is feeling MUCH better. In part, I think it is because of the routine I did yesterday. I also added some ab work while at work.

April 10, 2019

Yoga, 00:30:00

Had a good morning workout focused on yoga and stretches for my lower back. It definitely helped loosen things up a bit. I have a busy afternoon, so most likely I won't be able to ride this evening. However, I should be able to get in some PM yoga. The good thing about all the yoga is I can feel a difference, though the changes are slow. Also, I'm frustrated by my weight. I can&#...

April 10, 2019

Cycling, 13.77mi, 01:13:48

Had a great evening recovery ride w the wife. I rode down to the river while she drove. Once there, we hooked up and did some riding. We even managed to get a little single track in. Yay!

April 9, 2019

Yoga, 00:30:00

Had a great morning routine at seminary today. Really happy w my progress, though I'm still a bit tight/sore in the lower back from laying about last week when sick. I just need to keep after it. https://youtu.be/yyYlVOqgj0A

April 9, 2019

Cycling, 20.29mi, 01:19:00

Great ride in the afternoon on the road bike. I put the new saddle on and had a blast with it. Such a good choice. Felt so much more solid and comfortable. I rode a 3 mile TT test during the ride to discover where my fitness is. I did the test in 8:20, which actually surprised me a bit. I didn't expect to go that quick. Of course, it hurt.

April 8, 2019

Yoga, 00:30:00

Morning routine at seminary today. Tried something a bit more athletic. Seemed to help w loosening up the back. Definitely helped me feel more relaxed. Looking forward to my afternoon bike ride. :)

April 7, 2019

Yoga, 00:30:00

Afternoon yoga routine to help w some QL back pain. Took it easy and it seemed to help.

April 6, 2019

Cycling, 12.43mi, 01:06:50

Nice, easy ride w the wife. She drove part of the way, and I met her on the River Trail.

April 5, 2019

Yoga, 00:30:00

Morning yoga routine at seminary again. Did a slightly different morning routine with some different moves. My back is still a bit achey, though it's slowly getting better. With the nicer weather, I want to ride outside!! Probably won't be able to since I have a date night tonight. *SIGH* I guess it's another trainer ride tonight.

April 5, 2019

Cycling, 13.43mi, 01:05:00

Quick afternoon ride after work. I love my wife. She sent me on the ride. I took it easy and rode a big part off road. Made me a happy man. Went on a walking date w the wife afterwards. It was a great night.

April 4, 2019

Yoga, 00:30:00

Easy morning yoga routine. My back is still a bit tweaked, but I think I just need to keep working on it. The weather is bad, so no outside biking. Most likely I'll hop on the trainer for an evening ride today, though it will be short and probably pretty easy.

April 4, 2019

Yoga, 00:45:00

Evening yoga workout with the wife, since my back is still bugging me. We started on one routine but stopped it about halfway through when the lady expected us to be all "bendy". Finished up with a different routine, which helped prep us for sleep. I still want to get back on my bike soon, though. I'm ready for some real riding.

April 3, 2019

Yoga, 00:30:00

Did an easy evening yoga routine before bed. I was sick today, so my back was bothering me from sitting and laying in bed too long. I hated being sick too, since we had such nice weather for riding outdoors!

April 2, 2019

Yoga, 00:30:00

Easy morning yoga at seminary again, w some extra QL stretches.

April 1, 2019

Total 2800lb, Reps 70 (Combined)

Quick kettlebell swing workout at the office gym. I decided to do this each day to help with the whole calorie burn and fitness work I need.

April 1, 2019

Yoga, 00:30:00

Easy morning yoga during seminary. I did the normal Brett Larson video, followed by some additional hip stretching, and some deep squat holds. I could tell a difference walking out of the building.

April 1, 2019

Cycling, 12.3mi, 00:52:30

Had a fun, but chilly, mountain bike ride after work. It was a bit frustrating since I had to change my rear tube first. I had a leak around the valve stem. Still, once on the road, it went well. I rode a little harder than I expected. I definitely need to learn better how to do "noodling" rides. :) Guess I better practice that Tuesday.

March 30, 2019

Cycling, 00:30:00

Did a short, intense session on the trainer yesterday. Really wanted a longer ridw outside, but the weather and my schedule didn't cooperate. Warmed up easy, them did 2 sets of 5 sprints lasting about 45 secs, w a little rest between reps. Took a few minutes between sets to recoup.

March 29, 2019

Yoga, 00:30:00

Easy morning yoga routine at seminary today. I included the "greatest" stretch, as well as some time laying w/feet elevated on the couch. I can tell a big difference in my back and how well it's doing. My lower back seems less tight and more loose since I started doing yoga this week. Pretty cool to see so much improvement so quickly. DEFINITELY need to be as consistent on this a...

March 29, 2019

Cycling, 22.41mi, 01:28:07

Great road ride. I had a taste of everything on this ride, a little paceline time, some time trailing, some hard climbing. A bit of everything. I climbed Fort Roots and felt pretty good doing it. Average speed was 15.2, even with my climbing.

March 28, 2019

Yoga, 00:30:00

Morning yoga routine at seminary. Went w the Bret Larson video, plus some back twists and my hip stretch complex after wards.

March 28, 2019

Total 2100lb, Reps 60 (Combined)

Kettlebell swings at the office with dumbbells. I did it in the afternoon to get a bit of extra cardio in, as well as some weighted work. Felt good.

March 28, 2019

Cycling, 00:30:00

Hopped on the trainer tonight for a quick, easy ride. Warmed up for a few minutes, then did 6 x 1 minute fast pedal intervals of 105-115 rpm, in an easy gear. I rested for a minute between each interval. Cooled down w easy pedaling for the rest of the time.

March 27, 2019

Yoga, 00:30:00

Had a good yoga workout this morning during seminary. It was nice because I had some issues getting to sleep last night because of some tighhtness issues. This meant I had pain in my hips and upper glutes. I think I need to 1) Keep doing my yoga in the morning and 2) Do more rolling on my hips and legs. That said, I'm happy that my weight is slowly coming down to where I want it to be.

March 26, 2019

Yoga, 00:30:00

Did a nice yoga routine during seminary to work out some of the soreness and tightness from cycling. I'm enjoying the new bike for sure! As soon as I can get a new saddle on it, we'll be good to go.

March 26, 2019

Cycling, 13.75mi, 01:04:00

Had a quick, fun mountain bike ride right after work. Felt fun to hit the trails, though I can tell a HUGE difference on the mtn bike after riding the road bike. I think I got the distance right, but I may come back and redo it.

March 26, 2019

Cycling, 15.76mi, 01:04:08

Had a great afternoon ride, though a little chilly. Started off at 60F and got chillier as the ride went on. There was a bit of wind as well. I rode into the wind on the way out and had it at my back most of the ride home. Went from the house over the BDB to the base of Two Rivers Bridge, then back home along the River Trail. Felt good having the tailwind. Still need to get my computer in and a...

March 25, 2019

Calisthenics , 00:20:00

Did a quick morning routine to work out some flexibility issues. Still need to spend MORE time in the morning working on this. Since this is the first day back, I had some issues getting started. Joint rotations Pass throughs QL/IT Band Combo Stretch Squat Therapy Burgener Warm Up (Oly Bar x 3 reps) Jump Rope (100 'steps')

March 23, 2019

Cycling, 3.6mi, 00:29:21

Easy ride on my mountain bike with my wife. I did this after my road bike ride. I will say the mtn bike felt a little funny compared with the road bike. :)

March 23, 2019

Cycling, 11.95mi, 00:49:00

Rode the road bike in the afternoon. Weather was a tad chilly, but that didn't stop me. Made some adjustments to my saddle on the bike, but had issues in the last 10 minutes. Can't wait to replace that thing!

March 22, 2019

Cycling, 20.58mi, 01:26:00

Easy ride after work on the road bike. I'm still "fighting" against the saddle. Also, it was a bit odd to ride without a computer before me. So many of my habits are based on details provided by the computer, including ride length, average speed, and distance. Can't wait to get everything "settled" with the new bike.

March 21, 2019

Stretching, 00:15:00

Did some quick stretches in the morning after jumping out of bed. I need my routine back. I need to get back to stretching and working out in the morning to set the tone for the day.

March 20, 2019

Cycling, 00:30:00

Did a quick ride on the indoor trainer on the road bike after getting it back from the shop. It definitely shifts and "drives" much better than before. Also, the bar tape and shifting hood positions have been corrected. I'm SO ready to get out on the road! Interestingly, today's workout was more "hill climbs" in large gears. Because so much of it was strength b...

March 19, 2019

Cycling, 22.08mi, 01:41:08

Went on a long ride on the mountain bike this afternoon. Fun, easy ride through the park on the River Trail to Rock Creek Brdg. Definitely looking forward to longer rides on my road bike.

March 17, 2019

Cycling, 13.64mi, 01:06:00

Had a great, easy ride this afternoon. I used my mountain bike, so I knew it wasn't going to be that fast. It was very comfortable. Stayed in HR Zone 1-2 for pretty much the entire ride, right up to end. I put in a couple of harder efforts at the end, coming up the hill from the golf course. Can't wait to do more rides w my road bike. I'm also looking forward to real mountain...

March 15, 2019

Total 8360lb, Reps 96 (Back, Chest, Legs)

Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch Quick Jump Rope (100) Shoulder Rehab Movements (7.5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Felt a little sluggish this morning. I think this may be due to the change in routine and the time change. I'm adding more biking into the weekly routine as a way to help me get ready for the Big Dam Bridge 10...

March 14, 2019

Total 3900lb, Reps 90 (Chest, Shoulder, Triceps)

Did a quick workout while at the office. I did the workout more as a cardio routine than as a strength routine by moving from one exercise to another without real rest. Felt good as a combo with my morning routine. I think this is going to be an ongoing routine.

March 14, 2019

Cycling, 00:20:00

Had a short, intense session this morning on the trainer. I am SO GLAD i bought my road bike. It meant I could hop on the trainer and get a good workout in, all without using a lot of time. I still want to do longer sessions in the afternoons/evenings. Still, every little bit counts. One issue I'll have to address is my drive train. I need a new chain and rear sprocket, along with the c...

March 13, 2019

Cycling, 15.07mi, 01:07:00

Had a fun, easy ride on the road bike after work today. First real ride, so there were some fitment issues, including needing an adjustment to the saddle. My body is still adjusting as well. The weight lifting and mountain bike riding haven't completely prepared me for road riding. Still, it was nice to get on the bike. Definitely planning more for in the future.

March 12, 2019

Cycling, 8.3mi, 00:30:00

First real ride on my new road bike. I put a new stem on it, as well as adjusting the chain. I can tell the drivetrain and cockpit still need a little adjustment. The ride was still pretty fun, given the chilly air and my decided lack of fitness. It felt good to be back on a road bike. :)

March 11, 2019

Total 11230lb, Reps 103 (Back, Chest, Legs)

Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch Quick Jump Rope (100) Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) First workout since the time changed. I missed it this morning, so I worked out in the early afternoon. I was happy with the weight I lifted. I even surprised myself a bit with the squats. I probably could have gone ...

March 9, 2019

Cycling, 14.49mi, 01:09:00

Went on a nice ride through Burns Park in the early afternoon. There was a headwind on the way out, so it was a tail wind on the ride home. :)

March 8, 2019

Total 6535lb, Reps 64 (Back, Legs, Shoulder)

Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch Quick Jump Rope (100) Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Woke up well rested today. I think getting in bed earlier really helps. i know it helps the wife sleep better, which means I sleep better. For the workout, I think I moved through things well. The only lift that real...

March 7, 2019

Cycling, 00:21:00

Rode indoors on the trainer this morning. Still trying to work the kinks out of my morning schedule when I ride. Part of this has to include getting out of bed earlier. My alarms went off and I laid about for 30 minutes or so. Not helpful.

March 6, 2019

Total 7465lb, Reps 77 (Back, Chest, Legs)

Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch Shoulder Rehab Movements (5lbs x 8 reps) Quick Jump Rope (100) Burgener Warm Up (Oly bar x 3 reps) Today was my day off, so I worked out in the afternoon instead of the early morning. Good thing too, since I've had a rough night sleeping the past couple of nights. I felt like I lifted decently heavy today, gi...

March 4, 2019

Total 3840lb, Reps 96 (Combined)

Did a quick workout at the office. Started off with some QL stretches, then lifted a bit. Dumbbell hang power clean to push jerk. Did this with one arm at a time, so light weight but good cardio. I tried to keep moving throughout the transitions between hands and between weights. My heart was pumping by the time I finished up.

March 4, 2019

Total 8925lb, Reps 95 (Back, Chest, Legs)

Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch Quick Jump Rope (100) Burgener Warm Up (Oly bar x 3 reps) Had some extra time to workout this morning, since I didn't have to go to seminary. Made the most of it and lifted well. Spent a little extra time on my warm up and cool down, since these normally are the areas that suffer when I'm in a hurry. I fe...

March 1, 2019

Total 7070lb, Reps 77 (Back, Legs, Shoulder)

Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch Quick Jump Rope (100) Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Had a good workout this morning. Even though I had some sleep issues, I still managed to get up and get to work. I lifted heavier than I expected, at least with the shoulder press and the deadlift. I felt really happ...

February 28, 2019

Total 2700lb, Reps 60 (Biceps, Triceps)

Quick workout while in the office. Did these two exercises specifically to work on grip strength as well.

February 27, 2019

Total 6370lb, Reps 63 (Back, Chest, Legs)

Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Didn't have a lot of time to workout today, so I tried to power through. I was a bit surprised at the weights, though. I added more weight to my routine today and it seemed to work well. Now it's a matter of continuing mobility w...

February 26, 2019

Total 1520lb, Reps 32 (Biceps)

Quick lunchtime work while in the office. For the last two sets, I made them more 'concentration curls', with a slow curl followed by a slow extension.

February 26, 2019

Calisthenics , 00:20:00

Did my morning Warm Up and Cool Down routines at home. Didn't have a lot of time, but managed to get it done. Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 4 reps per movement) IT Band/QL Combo Stretch "Greatest" Stretch Hip Stretch Complex

February 25, 2019

Total 2220lb, Reps 48 (Chest, Triceps)

Did a quick workout during the day at work. Felt good to do some upper body work, focusing on grip strength and chest. I think I'll include more of this, at least as long as I have the time.

February 25, 2019

Total 8450lb, Reps 102 (Back, Chest, Legs)

Warm Up: Joint Rotations Passthroughs Squat Therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) I didn't sleep well last night, so I woke up a bit tired. Still got up and got to work. I didn't have a lot of time, so I went quickly through my reps. I'm still having some issues with my left hip. I think that's because I haven't bee...

February 23, 2019

Cycling, 12.86mi, 01:05:00

Had a nice ride while the weather was good. It rained most of the morning, but the afternoon cleared up. Interesting that my legs are still a bit tweaked from my lifting. Maybe I need to add in a heavy arm day once during the week and give my legs a rest. I could always use another chest exercise. =D I probably need to ride during the week as well. I wonder how I can make that happen? I sho...

February 22, 2019

Total 6090lb, Reps 74 (Back, Legs, Shoulder)

Warm Up: Joint Rotations Passthroughs Squat Therapy QL Stretch Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Had a good workout today. I'm following Terry Crew's mantra about just waking up, getting dressed and showing up. Once I get into the basement, I do what I can, though I don't kill myself at it. I do miss outside rides and longer wor...

February 21, 2019

Calisthenics , 00:26:00

Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Lifts (5lbs x 8 reps) Burgener Warm Ups (Oly bar x 4 reps) Push Ups 3 x 10 Sit Ups 3 x 10 Pull Ups 3 x 3 (had trouble with the last set) Cool Down: IT Band Stretch QL Stretch Hip Stretch Complex "Greatest" Stretch Standing Hamstring Stretch

February 20, 2019

Total 6475lb, Reps 75 (Back, Chest, Legs)

Warm Up: Joint Rotations Passthroughs Squat Therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Had a good workout. I felt pretty rested, since I slept pretty well. I moved through my workout quickly. I didn't lift heavy, but instead focused on good form and moving through the reps and sets at a good pace. Over all, a good morning. Cool Down: I...

February 19, 2019

Calisthenics , 00:45:00

Normal warm up Brief bodyweight calisthenics 3 x 10 push ups, sit ups, 2x2 pull ups. Cool down It band stretch QL stretch Hip stretch complex.

February 18, 2019

Total 9855lb, Reps 155 (Back, Biceps, Chest, Legs)

Warm Up: Passthroughs QL Band Stretch Squat Therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Went lighter and faster today for my workout, to try and get through it. Today is a vacation day, so there's a lot on the docket. Cool Down: IT Band stretch QL Stretch Hip Stretch Complex

February 13, 2019

Total 7290lb, Reps 72 (Back, Chest, Legs)

Warm Up: Joint Rotations Pass Throughs Squat Therapy QL Stretch Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly Bar x 3 reps) Had a good workout this morning, despite not sleeping too well last night. I was surprised at what I was comfortable lifting today. It seems like things are progressing pretty well in the workout area. I really have to give credit to my stretching...

February 12, 2019

Total 250lb, Reps 10 (Combined)

Warm Up: Joint rotations Pass throughs QL Stretch Squat therapy Shoulder rehab movements (5lbs x 8 reps) Burgener Warm Up (Iron Bar x 4 reps) The workout was mostly about mobility, and some ab work. I did my Turkish get-ups pretty slowly, and focused a lot on form. I wanted to make sure i get the stretches and movements I was looking for. I finished up with two sets of 10 of hangin...

February 11, 2019

Total 9030lb, Reps 97 (Back, Chest, Legs)

Warm up: Joint Stretches Passthroughs QL Band Stretch Squat Therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Had a great workout this morning. Even though it was rainy, I still got up and got going early. I was down and working on my warm up before 5am. It made the workout go faster and had me ready to go pretty quickly. I skipped the workout at S...

February 8, 2019

Total 6145lb, Reps 74 (Back, Legs, Shoulder)

Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab lifts (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Went quickly through my workout today. I was a bit surprised that my Burgener warm up felt as easy as it did, since I used the Oly bar. I think the QL stretch has been the magic bullet, though I think the Hip stretch work helps too. For my lifting, I decided t...

February 7, 2019

Stretching, 00:20:00

Had a good stretching workout at seminary. Took it pretty easy today since I stayed up late last night working. Focused mostly on legs and hips today. Also included some QL work, which is making a difference.

February 6, 2019

Stretching, 00:25:00

Spent my seminary workout time stretching, with the focus again being on my tight lower body. I didn't want to do too much more, since I lifted pretty hard this morning. It felt good to work through some tight spots. I still need to work on my hips a bit more.

February 6, 2019

Total 6750lb, Reps 78 (Back, Chest, Legs)

Warm up: Joint Stretches Passthroughs Squat Therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Cool down: IT Band Stretch QL Stretch Hip Stretch Complex

February 5, 2019

Stretching/Ab Work, 00:55:00

This is a combo of my home routine and the work I did at Seminary. Spent the morning at home doing chores and then did my normal 'warm up' routine. My Seminary routine was mostly focused on stretching out my lower body, since the squats yesterday had me a bit tight. Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Iron Pipe ...

February 4, 2019

Walking, 1.37mi, 00:21:21

Took a walk this morning with the dogs instead of doing the seminary workout. Things went well. The dogs definitely enjoyed things. The pace wasn't too fast, though I can probably dial things up a bit later. I think the dogs enjoyed the walk, that's for sure.

February 4, 2019

Total 10905lb, Reps 123 (Back, Chest, Legs)

Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Movements QL Stretch Burgener Warm Up Added the QL Stretch to my warm up and cool down routine. It has definitely helped the "hip pop" feeling I experience during squats. In addition, I need to add the QL stretch to my mid-day routine. The nice thing is, I think I can do this from my desk, though it may be ni...

February 2, 2019

Cycling, 12.5mi, 01:05:00

I did a short ride through Burns Park, with some riding on the trails and some on the roads. It was interesting because my legs were a bit tired/heavy. I stayed to the flat and easy trails when I went off road.

February 1, 2019

Stretching, 00:30:00

Spent some seminary time working out a bit. Did some stretches and Warm up work, including more QL Stretching. I think that is the one piece I was missing before. Spent some time working on my katas this morning as a way to work on movement. I can feel this work in my hips, which is hopefully a good thing.

January 31, 2019

Total 2100lb, Reps 60 (Combined)

As part of my calisthenics workout. 60 total, alternating 10 right hand, then 10 left handed.

January 31, 2019

Calisthenics , 00:30:00

Morning work in the home 'gym' today. Joint rotations Pass throughs Squat therapy Shoulder rehab movements (5lbs x 8 reps) Burgener Warm up Hanging knee raises (10×2) Kettlebell swings 35lbs x 60 reps IT Band Stretch Hip stretch complex QL Stretch

January 30, 2019

Calisthenics , 00:30:00

Did some stretching first, then worked on the first Cuong Nhu form. When the form revealed some issues with my left hip, /I spent some time working on moving through Mountain stance. It was more of a workout than I expected. I think I will spend more time on doing this. I like the katas, and they definitely help me stay loose. Also, they're just darn fun!

January 30, 2019

Total 6995lb, Reps 77 (Back, Chest, Legs)

Warm Up: Joint rotations Pass throughs Squat therapy Burgener Warm up Work out was pretty good. Glad Ingot up and got it done. Cool down: IT Band Stretches Hip stretch complex

January 29, 2019

Stretching, 00:25:00

I slept in a bit this morning, since I didn't get in bed at a decent time last night. I still managed to use my seminary time to stretch and work on foam rolling my hips and back. I'm glad I did the work, since lifting has a tendency to make my hips and back tight. One thing that will help is doing more stretching during the day and spending time at night working on my hip/lower b...

January 28, 2019

Total 9980lb, Reps 98 (Back, Chest, Legs)

Warm up: Joint stretches pass throughs Squat therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 3 reps) Did a pretty good workout this morning, including adding some Romanian Deadlifts to my routine. I spent some time at Seminary working on foam rolling my legs and hips. I'm thankful I did, since it's really loosened up my hips and legs pretty nicely....

January 26, 2019

Cycling, 8.3mi, 00:40:00

Took an easy bike ride through Burns Park since the weather was nice. It was a bit chilly at 50F, but since the ride was slow, it wasn't too cold. I'm just glad I got out and rode. :)

January 25, 2019

Stretching, 00:20:00

Spent some time during Seminary doing stretches. I kinda didn't want to do it, but I'm glad I did. Worked a lot on my hips and legs, since my left hip and back are tight. One thing I noticed is that I need to do some foam rolling on my glutes, hips and back. I'm sure this will help loosen things up.

January 25, 2019

Total 4925lb, Reps 45 (Back, Legs)

Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly Bar x 3 reps per movement) Did an abbreviated workout this morning, since I didn't have time to do my overhead presses as well. Glad I managed to get the weight lifted, though. It was great to make it a whole 2 weeks with the "4 AM Routine." I still need to ...

January 24, 2019

Total 1800lb, Reps 30 (Combined, Legs)

Warm Up: Joint rotations Pass Throughs Squat therapy Shoulder Rehab Movements (5lbs x 8 reps) Burgener Warm Up (Oly bar x 4 reps) Woke up a little later than expected, so I took it easy today. Did an easy workout. Performed the squats and followed them immediately with the hang power cleans using dumbbells. I rested a bit between the sets, though I tried to keep it short. Still need...

January 23, 2019

Stretching, 00:20:00

Took some time today at seminary to work on stretching, since I didn't bring my yoga mat. I focused mostly on my lower body, since my hips and legs are so tight. I also did some work on my lower back to help loosen up the left side. It's slowly getting better. Stretches are listed below. One thing I plan to do is do the "greatest" stretch during the middle of the day as well...

January 23, 2019

Total 6580lb, Reps 70 (Chest, Combined, Legs)

Warm up: Cool down: IT Band Stretch Hip Stretch complex

January 22, 2019

Calisthenics , 00:20:00

Did some track warm ups and hip openers before my workout. Workout was a series of 'primal movement's across the width of the basketball court. It was an interesting and tough workout. Surprising how much it worked my hips and glutes. Glad I was able to get it done.

January 22, 2019

Total 1680lb, Reps 28 (Shoulder)

Warm up: Joint rotations Pass throughs Squat therapy Shoulder rehab movements (5lbs x 8 reps) Burgener warm up First set was easy. Final set was definitely harder. Still, I'm glad I was able to finish. Also, the left Hip/IT Band/Lower back are still stiff/tight. I worked on it during the workout in my stretches, but I need to work on during the day as well. Cool down: IT Ba...

January 21, 2019

Total 9790lb, Reps 104 (Back, Chest, Legs)

Warm Up: Joint rotations Pass throughs Squat therapy Shoulder rehab movements (5lbs x 8 reps) Burgener Warm up (Oly bar x 4 reps) Had a pretty good workout today. Still having twinges in my left hip/IT Band area. Not sure how to address it other than to keep on doing what I'm doing. One thing I may do is get out of bed earlier and drink my shake before doing morning chores with the...

January 18, 2019

Total 6130lb, Reps 69 (Back, Legs, Shoulder)

Warm Up: Joint rotations squat therapy (left IT band issues) Pass throughs Shoulder rehab movements (5lbs x 8 reps) IT Band stretch Burgener Warm Up Had a great workout this morning. Didn't focus on a lot of weight, but really tried to use good form. I'm struggling because my left IT band and back are bugging me still. During my front squats, my IT band hung up a couple of ti...

January 17, 2019

Yoga, 00:20:00

Did a gentle morning yoga routine at seminary to help me work through some stiffness and soreness from lifting this week. It should be interesting to see what my improvements look like at the end of the month, as well as the beginning of summer.

January 17, 2019

Calisthenics , 00:45:00

Did my morning warm up, with some added Ab work, grip work and Arnold Presses. Joint Rotations Pass throughs Shoulder Rehab movements (5lb x 6 reps) Squat therapy work Burgener Warm Up (Oly bar x 3 reps) Arnold Press (25lbs, 3 x 6 reps) Hanging Knee Raises (2x10 reps) Bar twists Rope hang IT Band Stretch Hip Stretch Complex.

January 16, 2019

Yoga, 00:30:00

Had a good yoga workout this morning at seminary. Added in some additional moves and the hip stretch complex into the normal morning routine. I think I need to spend a little time stretching during the middle of the day to work loose the kinks in my left side.

January 16, 2019

Total 6765lb, Reps 85 (Chest, Combined, Legs)

Warm up: Joint rotations Squat therapy Pass throughs Shoulder rehab (5lbs x 8 reps) Burgener Warm Up Good morning workout. I was a bit surprised by the effort needed for the OH Squat. Guess I'm just out of shape. Cool down: IT Band stretches Hip stretch complex

January 16, 2019

Total 390lb, Reps 6 (Legs)

January 15, 2019

Calisthenics , 00:25:00

Did my morning exercise warm up, but without the weight lifting. Finished this with the hip stretch complex. Joint Rotations Squat therapy work Pass Throughs Shoulder Rehab movements (5lbs x 6 reps) Burgener Warm Up (Oly bar x 3 reps) Hip stretch complex

January 14, 2019

Yoga, 00:25:00

Did yoga while at seminary w Brad. Took my time and finished w IT Band stretches. Needed it to help me loosen up.

January 14, 2019

Total 6065lb, Reps 79 (Back, Chest, Legs)

Warm up: Joint rotations- full body Pass throughs (still have great shoulder flexibility) Shoulder rehab movements, 5lbs x 8 reps Burgener Warm Up 3 x Oly bar Cool down: Hip stretch complex - Left hip/lower back is still bothering me a bit. I need to be more consistent in doing my hip stretches and Egosque work to loosen things up.

January 9, 2019

Calisthenics , 00:35:00

Worked out a bit harder today, though I started with he same morning yoga routine and my hip stretch complex. After that, I did some track warms ups, then 6 shuttle runs. I finished with some jump rope, since some missionaries came and one had a jump rope. I need to get one of these and add it to my regular morning routine/rotation. On a side note, I ate like crap last night, so my gut kind...

January 8, 2019

Calisthenics , 00:25:00

Did my morning yoga routine, as well as doing my hip stretch complex, and working on some mobility drills to get limber and loose after a winter break of doing nothing. My left hip had a lot of issues, including tightness and some pain when trying to externally rotate during squat like movements. I'm going to be working on this in the future. This makes me also understand that I'm ...

January 1, 2019

Calisthenics , 00:20:00

Did some air squats, push ups and lunges with my wife in the evening before bed. Did this as a way to help get more movement in our lives. After i finished with her, I did the Navy SEAL work. 3 sets of 10 sit ups, 10 push ups, 3 pull ups. The last set of pull ups was hard, and it shows me how much I've regressed recently. Time to get back at it!