Morning workout for this week:

Ten Turkish Getups with 20lbs
15 minute step up/jump rope routine
45 seconds step ups on the bench/15 seconds jump rope hard as I can
6 sets: 5-8 push ups/10 tricep pull downs with band

The step up to the bench is pretty high. I need to count how many I am doing in the 45 second interval. I may change the routine to stepups by a count and jump rope by time.

Pretty strong on the getups this morning!  ¶ 9:16 PM 0 Comments

  My goal this week is to do a morning workout every day. That will require getting to sleep early enough each night to be up at 4:15am. I need to at least be in bed by 9ish and winding down.

Base morning workout: 10 Turkish Getups/15 minute jump rope routine

Tuesday and Thursday: weights. I'll plan out a workout  ¶ 9:19 PM 0 Comments

  I had a pretty good week but I feel like the wheels are still spinning. Trying to change things up!!

At work I have gotten some big projects behind me and I can focus on something new that's for me as opposed to working on firm-wide projects. I've been doing extensive research and homework and learning a lot. I feel good about what I'm doing. Ask me again in a month and let's see how it's going!

I've changed my diet pretty significantly. Carbs are supposed to be so bad but I think I'm eating low glycemic foods. Steel cut oats, lentils and beans, quinoa, steamed veggies, yams, salad. Protein drinks. I just can't deal with eating meat right now.

I have finally come up with a good jump rope strategy. I wanted to get started this week but I found myself running a serious sleep deficit. That is a big problem and obstacle for me. I need to get enough rest and I'm not really AND I can't get up early enough to do a morning workout. I am determined to get in bed early enough every night this week. My jump rope routine will be 15-minutes of 45/15 second high-intensity intervals. I will work my way up to longer intervals.

I'm going to need to do my own weights workouts. Today I easily benched 80lbs with the barbell but I have a difficult time benching 40lb dumbbells. I have access to a fully-stocked weight room but I do not have a spotter. I'll give it a try but carefully of course! Zak works me until my muscles are completely fried. I have to be able to push myself that far with six sets of exercise pairs.

Done as just one exercise with rest interval:
bench press: at least 80lbs
deadlift: at least 150lbs
bent over rows: at least 50lbs
turkish get ups: at least 20lbs

bench press followup: incline dumbbell presses at least 20lbs

pairs
tricep pull downs (cable machine pull down from overhead)/tricep push downs (cable push down from waist level)

leg extensions on machine, not sure of weight. 20 reps should be very difficult/push ups 5-10 per set

I can duplicate glute extensions somewhat with the bosu. I'll try it. check out cable machine in gym for glute pull/combine with a swiss ball abs exercise

step ups/swings need to move up to a 60lb kettlebell

squats-sumo squats-dumbbell squats/shoulder press: at least 15lbs

Job One: SLEEP!!!  ¶ 8:16 PM 0 Comments

  Work continues to challenge my time and schedule. Plus I may have to forego working with my trainer for awhile. So I'm on my own! I am working to institute his routines into my own workouts. He always does brutal SIX round sets of two exercises. Today's workout:

step-ups, glute pulls: 15/15-6

bench press, tricep pulldown: 15/15-6
30lb-35lbs

deadlifts/bent over rows: 10/15-6
35lbsx2/35lbsx2

If I want to get in the PAIN ZONE I have to get in six sets....

Kettlebells and abs tomorrow.  ¶ 11:23 AM 0 Comments