Chris Bondurant




1239398 lb
Tõstetud
444
Trenne lisatud
57325lb, 15 trenni
Märts
March 18
Jalgrattasõit, 22.08mi, 01:41:08
Went on a long ride on the mountain bike this afternoon. Fun, easy ride throu...
March 16
Jalgrattasõit, 13.64mi, 01:06:00
Had a great, easy ride this afternoon. I used my mountain bike, so I knew it ...
March 15
Kokku 8360lb, Tõsteid 96 (Jalad, Rind, Selg)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 14
Kokku 3900lb, Tõsteid 90 (Õlg, Rind, Triitseps)
Did a quick workout while at the office. I did the workout more as a cardio r...
March 14
Jalgrattasõit, 00:20:00
Had a short, intense session this morning on the trainer. I am SO GLAD i boug...
March 12
Jalgrattasõit, 15.07mi, 01:07:00
Had a fun, easy ride on the road bike after work today. First real ride, so t...
March 11
Jalgrattasõit, 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
Kokku 11230lb, Tõsteid 103 (Jalad, Rind, Selg)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 9
Jalgrattasõit, 14.49mi, 01:09:00
Went on a nice ride through Burns Park in the early afternoon. There was a he...
March 8
Kokku 6535lb, Tõsteid 64 (Jalad, Õlg, Selg)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 7
Jalgrattasõit, 00:21:00
Rode indoors on the trainer this morning. Still trying to work the kinks out ...
March 6
Kokku 7465lb, Tõsteid 77 (Jalad, Rind, Selg)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 4
Kokku 3840lb, Tõsteid 96 (Kombineeritud)
Did a quick workout at the office. Started off with some QL stretches, then l...
March 4
Kokku 8925lb, Tõsteid 95 (Jalad, Rind, Selg)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
March 1
Kokku 7070lb, Tõsteid 77 (Jalad, Õlg, Selg)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
84050lb, 24 trenni
Veebruar
February 28
Kokku 2700lb, Tõsteid 60 (Biitseps, Triitseps)
Quick workout while in the office. Did these two exercises specifically to wo...
February 27
Kokku 6370lb, Tõsteid 63 (Jalad, Rind, Selg)
Warm Up: Joint Rotations Passthroughs Squat Therapy IT/QL Combo Stretch ...
February 26
Kokku 1520lb, Tõsteid 32 (Biitseps)
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
Kokku 2220lb, Tõsteid 48 (Rind, Triitseps)
Did a quick workout during the day at work. Felt good to do some upper body w...
February 25
Kokku 8450lb, Tõsteid 102 (Jalad, Rind, Selg)
Warm Up: Joint Rotations Passthroughs Squat Therapy Shoulder Rehab Moveme...
February 23
Jalgrattasõit, 12.86mi, 01:05:00
Had a nice ride while the weather was good. It rained most of the morning, bu...
February 22
Kokku 6090lb, Tõsteid 74 (Jalad, Õlg, Selg)
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
Kokku 6475lb, Tõsteid 75 (Jalad, Rind, Selg)
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
Kokku 9855lb, Tõsteid 155 (Biitseps, Jalad, Rind, Selg)
Warm Up: Passthroughs QL Band Stretch Squat Therapy Shoulder Rehab Moveme...
February 13
Kokku 7290lb, Tõsteid 72 (Jalad, Rind, Selg)
Warm Up: Joint Rotations Pass Throughs Squat Therapy QL Stretch Shoulder...
February 12
Kokku 250lb, Tõsteid 10 (Kombineeritud)
Warm Up: Joint rotations Pass throughs QL Stretch Squat therapy Shoulder...
February 11
Kokku 9030lb, Tõsteid 97 (Jalad, Rind, Selg)
Warm up: Joint Stretches Passthroughs QL Band Stretch Squat Therapy Shou...
February 8
Kokku 6145lb, Tõsteid 74 (Jalad, Õlg, Selg)
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
Kokku 6750lb, Tõsteid 78 (Jalad, Rind, Selg)
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
Kõndimine, 1.37mi, 00:21:21
Took a walk this morning with the dogs instead of doing the seminary workout....
February 4
Kokku 10905lb, Tõsteid 123 (Jalad, Rind, Selg)
Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Movem...
February 2
Jalgrattasõit, 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 trenni
Jaanuar
January 31
Kokku 2100lb, Tõsteid 60 (Kombineeritud)
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
Kokku 6995lb, Tõsteid 77 (Jalad, Rind, Selg)
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
Kokku 9980lb, Tõsteid 98 (Jalad, Rind, Selg)
Warm up: Joint stretches pass throughs Squat therapy Shoulder Rehab Movem...
January 26
Jalgrattasõit, 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
Kokku 4925lb, Tõsteid 45 (Jalad, Selg)
Warm Up: Joint Rotations Pass Throughs Squat Therapy Shoulder Rehab Movem...
January 24
Kokku 1800lb, Tõsteid 30 (Jalad, Kombineeritud)
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
Kokku 6580lb, Tõsteid 70 (Jalad, Kombineeritud, Rind)
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
Kokku 1680lb, Tõsteid 28 (Õlg)
Warm up: Joint rotations Pass throughs Squat therapy Shoulder rehab movem...
January 21
Kokku 9790lb, Tõsteid 104 (Jalad, Rind, Selg)
Warm Up: Joint rotations Pass throughs Squat therapy Shoulder rehab movem...
January 18
Kokku 6130lb, Tõsteid 69 (Jalad, Õlg, Selg)
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
Kokku 6765lb, Tõsteid 85 (Jalad, Kombineeritud, Rind)
Warm up: Joint rotations Squat therapy Pass throughs Shoulder rehab (5lbs...
January 16
Kokku 390lb, Tõsteid 6 (Jalad)
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
Kokku 6065lb, Tõsteid 79 (Jalad, Rind, Selg)
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...
 

66 trenni

March 18, 2019

Jalgrattasõit, 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 16, 2019

Jalgrattasõit, 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

Kokku 8360lb, Tõsteid 96 (Jalad, Rind, Selg)

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

Kokku 3900lb, Tõsteid 90 (Õlg, Rind, Triitseps)

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

Jalgrattasõit, 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 12, 2019

Jalgrattasõit, 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 11, 2019

Jalgrattasõit, 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

Kokku 11230lb, Tõsteid 103 (Jalad, Rind, Selg)

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

Jalgrattasõit, 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

Kokku 6535lb, Tõsteid 64 (Jalad, Õlg, Selg)

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

Jalgrattasõit, 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

Kokku 7465lb, Tõsteid 77 (Jalad, Rind, Selg)

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

Kokku 3840lb, Tõsteid 96 (Kombineeritud)

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

Kokku 8925lb, Tõsteid 95 (Jalad, Rind, Selg)

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

Kokku 7070lb, Tõsteid 77 (Jalad, Õlg, Selg)

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

Kokku 2700lb, Tõsteid 60 (Biitseps, Triitseps)

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

February 27, 2019

Kokku 6370lb, Tõsteid 63 (Jalad, Rind, Selg)

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

Kokku 1520lb, Tõsteid 32 (Biitseps)

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

Kokku 2220lb, Tõsteid 48 (Rind, Triitseps)

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

Kokku 8450lb, Tõsteid 102 (Jalad, Rind, Selg)

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

Jalgrattasõit, 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

Kokku 6090lb, Tõsteid 74 (Jalad, Õlg, Selg)

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

Kokku 6475lb, Tõsteid 75 (Jalad, Rind, Selg)

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

Kokku 9855lb, Tõsteid 155 (Biitseps, Jalad, Rind, Selg)

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

Kokku 7290lb, Tõsteid 72 (Jalad, Rind, Selg)

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

Kokku 250lb, Tõsteid 10 (Kombineeritud)

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

Kokku 9030lb, Tõsteid 97 (Jalad, Rind, Selg)

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

Kokku 6145lb, Tõsteid 74 (Jalad, Õlg, Selg)

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

Kokku 6750lb, Tõsteid 78 (Jalad, Rind, Selg)

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

Kõndimine, 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

Kokku 10905lb, Tõsteid 123 (Jalad, Rind, Selg)

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

Jalgrattasõit, 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

Kokku 2100lb, Tõsteid 60 (Kombineeritud)

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

Kokku 6995lb, Tõsteid 77 (Jalad, Rind, Selg)

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

Kokku 9980lb, Tõsteid 98 (Jalad, Rind, Selg)

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

Jalgrattasõit, 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

Kokku 4925lb, Tõsteid 45 (Jalad, Selg)

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

Kokku 1800lb, Tõsteid 30 (Jalad, Kombineeritud)

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

Kokku 6580lb, Tõsteid 70 (Jalad, Kombineeritud, Rind)

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

Kokku 1680lb, Tõsteid 28 (Õlg)

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

Kokku 9790lb, Tõsteid 104 (Jalad, Rind, Selg)

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

Kokku 6130lb, Tõsteid 69 (Jalad, Õlg, Selg)

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

Kokku 6765lb, Tõsteid 85 (Jalad, Kombineeritud, Rind)

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

Kokku 390lb, Tõsteid 6 (Jalad)

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

Kokku 6065lb, Tõsteid 79 (Jalad, Rind, Selg)

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!