First MBG workout in ages, and I felt it. 4xAMAP Foot up lunges (12 per leg), JG Leg curls (15), Body rows (10/8/8/8), Pwr whl pike ups (10). Panting pretty heavily at end, definitely need to get back on the program. 1.5 hours tennis, mostly singles.

--- Last Edited by Eric Young at 2009-02-16 21:30:27 ---

20.46 mi bike, 1:26 mins. 15+ kt headwind for 1/2 ride.

1 set - September 24th
Perform 1 set of as many as possible for each exercise. Rest 1 minute between sets.

Cable Extensions-Red band, 25
Split Squats-35
Handstand Pushups-10 against wall, 10 hand stands (no push ups)
Chinups-7 hanging
Cable Cleans-25, red band
Cable Shoulder Press-20, red band
Jungle Gym Leg Curls-15

5x5 - August 25th
Perform 5 sets of 5 reps of each exercise, alternating between the following:

Pushups
Body Rows
Stability-90 degree bodyrows
Rest as needed, then complete the same 5x5 format alternating between the following:

Pistols
Stability-with Jungle Gym handles for support
Cable Full Extension
Magenta cable

Ran 1 mile, did 1/2 for time. 4:07.

100 Workout - July 27th
20 Power Wheel Pike Ups
20 Cable Full Extensions-red band
20 Hindu Jump Squats (Hindu squat, must touch floor each rep, jump at top)
100 Jump Rope forward and backwards

Only got through 2, felt nauseas and sick. Had been feeling weird all day, really tired and w/o energy. Ran 1 mi after in 12 mins.

15/15 - June 18th
15 seconds on, 15 seconds rest alternating between the following for a total of 10 minutes:

Pushups
Strength-Regular
Body Rows
Stability-90 degree

Rest as needed then same format for the following:

Squat Jump
Cable Full Extension
Stability-magenta band

1.5 hrs tennis, ball machine workout. Forearm exercises on way to work.

4x6 - June 9th

4 sets of 6 reps alternating between:

1. Cable Press
2. Cable Clean
3. Pistols
4. Cable Full Extension

Did double magenta cables on all but two sets of the Full Extensions. Ran 4.5 miles, walked .5 miles cool down. 1 hour run, 16 min walk. 20 min MBG.

15/15 - June 4th
15 seconds of exercise 1, 15 seconds rest, 15 seconds exercise 2, 15 seconds rest, repeat for 10 minutes, alternating between:
Push Ups
Strength-regular
Chin Ups
Strength-90 degree
Rest as needed, then repeat same format with:
Split Squats-w/ weights
Cable Full Extensions-single magenta band.

R/B Brick today. 14.76 mi ride, 1:01:00. 1.5 mi run in 14 mins.

As Many As Possible - June 2nd

Perform 1 set of as many as possible for each exercise. Rest 1 minute between sets.

1. Cable Extensions
* Stability-1 magenta band. Did about 28.
2. Split Squats-w/ mason block as weight. Did about 20.
3. Handstand Pushups
* Power-Handstand Pushups. 13.
4. Chinups
* Power-Regular. 10
5. Cable Cleans
* Stability-1 magenta band. 23?
6. Cable Shoulder Press
* Stability-1 magenta band. About 25.
7. Jungle Gym Leg Curls
* Stability-hips on floor
* Strength-hips 1'' off floor. 25 or so.
8. Power Wheel Rollouts
* Strength-1/2 range. 18.

Did set in about 16 mins.

Pyramid - June 1st
Stability level-perform 10-20-30-40-30-20-10 reps each AFAP of the following:

Swimmers
Skaters
Log Jumps
Up Downs
Umpas
Burpees

30 mins of these. Ran 3 miles in 32:40.

Did first MBG workout in a while, been kinda lazy the last 1.5 weeks. Did 12/10/8/etc. of Pushups/Chinups (machine assisted), rest, then split squat and broad jump. I think I'll be a bit sore tomorrow. 1 hour of tennis as well.