Ryofire Posted May 10, 2012 Author Share Posted May 10, 2012 30 Minutes HIIT BW Squat: BW 1x15 Hack Squat: 200lbs 2x15 Plantar Flexion Calf Raise: 200lbs 2x15 Dorsi Flexion Calf Raise: 200lbs 2x15 Machine Hip Adduction: 170lbs 1x10; 155lbs 1x12 Machine Hip Abduction: 150lbs 1x8; 135lbs 1x12 Stretching as a cooldown Link to comment Share on other sites More sharing options...
Ryofire Posted May 12, 2012 Author Share Posted May 12, 2012 Did some volunteer work with the boys from the Cushing House. Did a bunch of chest/tricep exercises and went for a 40 minute jog with them. Link to comment Share on other sites More sharing options...
Ryofire Posted May 17, 2012 Author Share Posted May 17, 2012 30 minutes HIIT Dumbell Bicep Curl: 35lbs 1x8; 25lbs 1x12 BW Row: BW 1x8 Iso Lateral Row: 205lbs 1x8; 180lbs 1x15 Bicycle Crunch: BW 1x15 Supermans: BW 1x15 Transverse Vaccum: 2x60s MTS Upper/Lower Abs Crunch: 70lbs 1x12; 55lbs 1x15 Back Extension: 250lbs 1x8; 235lbs 1x15 Side Bends: 55lbs 1x8; 35lbs 1x12 Stretching as a cooldown Link to comment Share on other sites More sharing options...
Ryofire Posted May 17, 2012 Author Share Posted May 17, 2012 15 minutes HIIT as a warm up Machine Leg Press: 410lbs 1x8; 380lbs 1x10 Stretching 15 minutes HIIT Link to comment Share on other sites More sharing options...
Ryofire Posted May 17, 2012 Author Share Posted May 17, 2012 30 Minutes HIIT Dumbell Frontal Shoulder Raise: 22.5lbs 1x8; 20lbs 1x10 Dumbell Bent Arm Lateral Raise: 25lbs 1x10; 20lbs 1x12 Bicycle Crunch: BW 1x15 Supermans: BW 1x15 Transverse Vaccum: 2x60s MTS Upper/Lower Abs Crunch: 70lbs 1x12; 55lbs 1x15 Back Extension: 250lbs 1x8; 235lbs 1x15 Side Bends: 55lbs 1x8; 35lbs 1x12 Stretching as a cooldown Link to comment Share on other sites More sharing options...
Ryofire Posted May 18, 2012 Author Share Posted May 18, 2012 Morning Bike, Ride Job interview, and walk around Boston. Link to comment Share on other sites More sharing options...
Ryofire Posted May 18, 2012 Author Share Posted May 18, 2012 Bodyweight Dip: BW 1x12 Bench Press 120lbs 1x9; 100lbs 1x12 Smith Shoulder Behind The Neck Press: 55lbs 1x10; 60lbs 1x12 30 minutes HIIT Link to comment Share on other sites More sharing options...
Ryofire Posted May 21, 2012 Author Share Posted May 21, 2012 Day Of Rest Link to comment Share on other sites More sharing options...
Ryofire Posted May 21, 2012 Author Share Posted May 21, 2012 Bike Ride and Core Exercises Link to comment Share on other sites More sharing options...
Ryofire Posted May 21, 2012 Author Share Posted May 21, 2012 Long Walk Home Link to comment Share on other sites More sharing options...
Ryofire Posted May 24, 2012 Author Share Posted May 24, 2012 30 Minutes HIIT Hung Gar weapons/conditioning class. Link to comment Share on other sites More sharing options...
Ryofire Posted May 24, 2012 Author Share Posted May 24, 2012 2 Hours of Walking BW exercises Pull Ups: BW 1x5 Isometric Pull Up: BW 1x12 seconds Negatives: BW 1x15 Russian Twist: BW 2x12 Reverse Crunch: BW 2x12 Transverse Vacuum: BW 2x60 seconds Link to comment Share on other sites More sharing options...
Ryofire Posted May 25, 2012 Author Share Posted May 25, 2012 30 Minutes HIIT Parkour in the evening! Link to comment Share on other sites More sharing options...
Ryofire Posted May 29, 2012 Author Share Posted May 29, 2012 Dips: BW 1x12 Bench Press: 110lbs: 2x10 Frontal Shoulder Raise: 20lbs 1x10; 15lbs 1x15 Lateral Shoulder Raise: 25lbs 1x9; 20lbs 1x12 30 Minutes Cardio Link to comment Share on other sites More sharing options...
Ryofire Posted May 29, 2012 Author Share Posted May 29, 2012 30 Minutes HIIT Machine Hack Squat: 230lbs 2x10 Plantar/Dorsi Calf Raises: 230lbs 2x15 Hip Adduction: 190lbs 1x10; 175lbs 1x12 Hip Abduction 175lbs 1x10; 150lbs 1x15 Stretching As Cooldown Link to comment Share on other sites More sharing options...
Ryofire Posted May 30, 2012 Author Share Posted May 30, 2012 Dumbell Curl: 25lbs 2x15 Dumbell Row: 25lbs 2x15 1 hour to 2 hours walking Link to comment Share on other sites More sharing options...
Ryofire Posted May 30, 2012 Author Share Posted May 30, 2012 15 minutes HIIT warm up Chest Raise: BW 1x15 Back Extension Machine: 250lbs 1x12 Swiss Ball Crunch: BW 1x15 Transverse Vaccum: 2x60seconds 10 minutes HIIT 5 minutes cool down Link to comment Share on other sites More sharing options...
Ryofire Posted June 19, 2012 Author Share Posted June 19, 2012 Bench Press 125lbs 1x8; 135lbs 1x7; 105lbs 1x11 30 minutes to 1 hour Cardio Link to comment Share on other sites More sharing options...
Ryofire Posted June 19, 2012 Author Share Posted June 19, 2012 Dumbbell Curl: 35lbs 1x6; 25lbs 1x12 Dumbbell Row: 40lbs 1x15; 45 1x12 Lat Pulldown: 120lbs 1x11; 127.5lbs 1x8 1 hour to 2 hours walking Link to comment Share on other sites More sharing options...
Ryofire Posted July 13, 2012 Author Share Posted July 13, 2012 Haven't updated my journal in a while mainly due to the fact that I haven't made time to do it, plus I fell while rollerblading and got a bruised rib. I've been keeping my protein up, using turmeric, icing it, putting bengay on it, and taking ibuprofen. I have been walking a lot to stay active. Today I went swimming and did some dumbbell bicep curls 30lbs 1x10; 25lbs 1x12 teranverse vaccum 3x60s I'm making sure to remain active but not over or under doing it. I also want this bruised to get better. Link to comment Share on other sites More sharing options...
Ryofire Posted September 10, 2012 Author Share Posted September 10, 2012 I've since recovered from my bruised rib for a while now. Started a second job, and have been really busy. I have been exercising and have been getting into great shape. Will try to log more often. Link to comment Share on other sites More sharing options...
Ryofire Posted September 14, 2012 Author Share Posted September 14, 2012 Bosu Ball Squat: BW 1x15 One legged Squat (while holding rail): BW 1x10 Leg Press Machine: 405lbs 1x10; 375lbs 1x12 Plantar/Dorsi Flexion Calf Raise On Leg Press Machine: 405lbs 1x10; 375lbs 1x12 Run and walk for carido Link to comment Share on other sites More sharing options...
C.O. Posted September 15, 2012 Share Posted September 15, 2012 Glad to hear you recovered from your bruised rib. Yes please share more of your workouts and training with us. Cheers,-Dylan Link to comment Share on other sites More sharing options...
Ryofire Posted September 16, 2012 Author Share Posted September 16, 2012 Glad to hear you recovered from your bruised rib. Yes please share more of your workouts and training with us. Cheers,-Dylan Thanks will do. Link to comment Share on other sites More sharing options...
Ryofire Posted September 16, 2012 Author Share Posted September 16, 2012 Machine Curl: 45lbs 1x12; 35lbs 1x15 Lat Pulldown: 120lbs 1x11; 127.5lbs 1x10 30 Minutes HIIT on Stationary Bike Link to comment Share on other sites More sharing options...
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