My 2 Cents

Today was the 300 workout day since I only had an hour max for my workout on lunch.

25 pullups - 50 pushups - 50 floor wipers x 135lbs - 50 deadlifts x 135lbs - 50 dumbell clean and press x 45lb - 50 quick jumps - 25 pullups

total time - approx. 20 mins…not too bad!

Here we go, been away from here for a year or so…been busy working on the yard, the cabin, the guesthouse…it’s time to start focusing again. 2 months away from my first Toughest Competitor Alive challange…and the stage is the world. Whatta way to get my foot in the door…competing against olympians and past champs…but what other way is there to grow? Here we go…

Running: 2 x 4.6 km laps outdoors on the trail.

Total distance - 9.2 km.

Total time - est. 30-40 mins

Cheat meal day.

10 mins on stair master at level 8/10.

A1 Smith Bench Press: 275×5/295×5/295×4/295×4/295×4

A2 Bent BB Row: 205×5/205×5/215×5/215×5/215×5

B1 BB Squat: 275×5/275×5/275×5/275×5/275×5

B2 Stiff Leg Deadlift: 215×5/215×5/215×5/215×5/215×5

Turkish Get Ups: 3 x 5(each side) x 40lb db

2 x 1min sprints at 10.0 mph

5 Mins warm-up on bike

20 pullups

25 dips

50 deadlifts x 135lb

50 pushups

50 box jumps

50 floor wipers x 135lb

50 clean and press x 35lb

20 pullups

total time - 21:37

total reps - 315

5 min 8.5 mph treadmill Warmup

25 pullups

50 dips

50 deadlifts x 135lb

50 box jumps

50 pushups

50 floor wipers x 135lbs

50 clean and press x 35lb

25 pullups

total time - 26 mins

Warmup - 8.5 mph 5 minutes treadmill

Deadlifts - 295×5/315×5/315×5/315×5/315×5 - 2 mins b/w sets on bike(100+rpm)

Weighted Pullups - bw+25×5/bw+25×5/bw+25×5/bw+25×5/bw+25×5 - 2 mins b/w sets on bike(100+rpm)

Hang Cleans - 135×5/135×5/135×5/135×5 - 1 min b/w sets on bike(100+rpm)

Bent Rows - 205×6/205×5/205×6/205×6/205×5 - 1 min b/w sets on bike(100+rpm)

Power Shrugs - 225×5 + 315×5 + 225×5(did not finish 5×5 due to gym being full)

Core - 3 sets of 20 reps x floor wipers x 135 lbs

Warmup - 5 minutes on treadmill (8.0mph)

Squats - 295×5/315×5/315×5/315×5/315×5 - between sets 2 minutes sprint on bike

Bench Press - 225×5/245×5/260×5/260×5/260×4 - between sets 1 minute sprint on bike

Push Press - 135×5/135×5/135×5/135×5/135×5 - between sets 2 minutes sprint on bike

Upright Row - 135×5/135×5/135×5/135×5/135×5 - between sets 1 minute sprint on bike

Weighted Dips - 90×5/90×5/90×5/90×5/90×5 - between sets 2 minutes sprint on bike

Today’s workout:

10 pullups

15 dips

20 db swings x 55 lb

30 box jumps

40 pushups

50 situps

60 burpees

10 pullups

total time - 14 mins

goal - 12 mins

Immediately post-workout bike test:

10:00 mins at 150-160 HR sprint ride. 220 cals, 2.75 miles; goal - 3.00 miles.

Today’s workout:

25 pullups,

50 deadlifts x 135lbs,

50 pushups,

50 box jumps,

50 floor wipers x 135 lbs,

50 clean and press x 35 lb db,

25 pullups.

total time - 24 mins

goal - 20 mins