I have bronchitis. So does everyone else. Talk about a shitty time in OKC.

Run 2.8 K
15 Burpees
21 Kettlebells
21 Squats
12 Burpees
15 Kettlebells
15 Squats
9 Burpees
9 Kettlebells
9 Squats

27 min. I really paid for all those beers I drank last night. Bleh.

Rest Day

Okay, turns out PT is good for the ol' back injury.

Crossover pushups
Bentover DB row 40

Flat DB press 50
Dead lift 80

DB push up and alternating arm rows 30
-------------

EZ bar curls 80
Skullcrushers 80

55 min. I used lighter wts just to keep from re-injuring the back.

35 min of calisthenics to heal my back and that's all folks!

Rest Day. Who woulda thought kipping pullups would tweak my back?

Try it again this week. Getting better, but still not 100%

Push-up (pause @ half way up and down)
St-arm pulldown 110

Incline DB press 45
Pull-up

Swiss ball push up (hyper-extend on rise-shoulder strengthening)
Seated Row 120

Dips (body weight)
Alt'ing stding DB curls 30


1 hr. 40 min.

Yay! My phlegm is clear! No more black phlegm! Yes, I had a mold growing in my lungs. Yucky. Getting better.

Sick Sick

Sick. Again.

Crossfit

Filthy 50 with a filthy 500

Run 500m
50 Squats
Run 500m
50 Kettle bell swings 20 lb
Run 500m
50 Lunges
Run 500m
50 Jumping Jacks
Run 500m
50 Sideways Sprints with leading 6lb ball
Run 500m
50 Squats
Run 500m
50 Kettle bell swings 20 lb
Run 500m
50 Lunges
Run 500m
50 Jumping Jacks
Run 500m
50 Sideways Sprints with leading 6lb ball
Run 500m

1 Hr 10 min

I need to run faster.

3 by 15 50 and 75% wm ups unless only body wt involved

1hr 50 min. No Cal counted

Brutal.

Push-up (pause @ half way up and down)
St-arm pulldown 110

Incline DB press 45
Pull-up

Swiss ball push up (hyper-extend on rise-shoulder strengthening)
Seated Row 120

Dips w/wt 25
Alt'ing stding DB curls 30

Rest day. gonna have to go easy on the back and pick it up tomorrow or the next

Friday

BB squat 225
Lying leg curl 110

Smith-machine jumping calf raises
Seated calf raises 120

170 lb DL
L-raises and holds

Crunches 15 times four
Weighted overhead lunges 25 lb each arm

Total time 55 min

Rest Day

wt tng 3 by 11

Cable Xover 50 ea side
Seated Row 160

Wted Dips 35
Straight arm cable pulldown 120

Flat DB press 50
Smith machine row 135

Incline DB curl 35
Behind the neck Triceps press 55

Total Cal 1252

1 hr 20 min

total Cal post w.o. 1541

I am going to hold off on the Cal count until the wt tng changes. My shoulder is giving me fits so I am gonna take it easy until next monday on the upper bod.

Crossfit

sucks

ass

with

new

kettlebells.

Thanks,

Mom!

50-40-30-20-10

Run btwn sets 1 mile

Push-ups
Squats
Kettlebells 40 lbs
Jump Rope

Approx 1 hr no Cal counted.

Sick Sick

Sick

Wt tng 3 x 11

Incline Leg press 135 ea side
RDL 90

DB Squat 100
Standing Leg curl 80

Seated Calf Press 90
Standing DB calf raise(focus balance) 35

Wted overhead side bends 20lb at 21-15-9 intvls times 2
Walking lunges 50-40-30-20-10

1 hr 1003 Cal

total cal post w.o. 1219

Rest Day