yadmit’s BodyBlog

I started with 15 burpees to get some outta the way.

Ran 1.5 miles starting at 5.0 and up to 5.5 then walked for two and a half minutes.

I varied walking and running for the duration of the total distance hitting a top running speed of 6.5.

I completed the 3.1 miles (5k) in 38.01.  That’s down about four minutes from last time.

After a cool down:

Total Distance:  3.37 miles
Total Calories:  443
Total Time:  43.02

Followed that with:

Burpees:  10/10
Medicine Ball Slams:  13.2lbsx25×3

Stretched for about three minutes after.

t

Start:  7:20am
Finish:  8:32am

Warm Up:  Eleven burpees

Squat:  60×8/120×5/135×5/155×5/165×5/180×5

Bench:  45×8/85×4/100×4/110×3/130×5x5

Row:  40×8/80×5/90×4/100×3/120×5x5

Burps:  11/11

Thoughts:  Nine minutes of stretching and roller.  I can see the burps being an issue and difficult to fit in.  For some reason 99 sounds harder then 100.  Guess we’ll see.

t

Week One - Day Two

Start:  7:13am
Finish:  8:46am

Warm Ups:  Eleven Burpees

Squat:  45×8/90×5/105×4/120×3/140×5x5

DL:  80×8/160×5/185×4/210×3/245×5x5*

Press:  35×8/95×5x5

Chins:  BW-100×8/BW-10×5x5

Thoughts:  Weight this morning was 181.6 (I used 180 for the chins). 

This takes a long time.  I may drop some warm ups to accommodate shortening the routine.  I see this only being a challenge on this particular portion of the routine.

*Really need to watch form on the way down.  My back was rounding on the last couple of reps.

**The last rep on the last two sets were 4.5. 

t

Start:  12:10pm
Finish:  1:17pm

Warm Up:  Twelve burpees

Squat:  55×8/105×5/120×4/135×3/160×5x5

Bench Press:  50×8/100×5/115×5/130×5/140×5/150×5*

BO Row:  45×8/90×5/100×5/115×5/125×5/135×5

Burps:  10/7

Thoughts:

* I may have to up the weight slowly here, or be careful on getting to the allotted amount of reps.

Did only a few minutes of stretching as I had to run…

Overall, good first day!

t

Week One - Day OneStart:  12:10pm
Finish:  1:17pm

Warm Up:  Twelve burpees

Squat:  55×8/105×5/120×4/135×3/160×5x5

Bench Press:  50×8/100×5/115×5/130×5/140×5/150×5*

BO Row:  45×8/90×5/100×5/115×5/125×5/135×5

Burps:  10/7

Thoughts:

* I may have to up the weight slowly here, or be careful on getting to the allotted amount of reps.

Did only a few minutes of stretching as I had to run…

Overall, good first day!

t