Day 66

Day 66

With the recovery day from yesterday it was time to lift heavy. I had cut the workout into three phases each consisting of low reps with high weight and each repeated 4 times. Before each exercises however I exercised my 1 rep max just to mark down where I am at in phase 2.

Warm up

2 minute wall sit

30 push-ups

Workout

1 rep max dead lift

8-10 roman dead lift

10 weigted pull ups

30 second spilt jacks

Repeat 4 times

1 rep max bench press

8-10 inclined bench press

8-10 delicined bench press

20 dips

Repeat 4 times

1 rep max bent over row

8-10 bent over rows

8-10 shoulder flys

20 deep push-ups

Repeat 4 times

2.5 mile run

Day 65

Day 65 

Friday was a casual day of matenince. I primarily wanted to stretch my upper limps and my back from the countless hours of sitting I had been doing I decided to do some hot yoga. Most noticeably what I found was that I have a impingement in my right shoulder from a past injury. I will have to build the muscles surrounding this joint in order to save my shoulder.

Wamup

10 explosive jumps

Workout

5 mile Run

30 pushups

30 burpees

30 speed jumping jacks

1 hour of hot yoga

Day 64

                            Day 64 

Today was a variety of excerises that consisted of the upper chest and deltoid muscles. I worked out with a friend named Josh who actually works at Ian Stuart. He have a lot of advice on dieting which I have noted down for future reference. 

Warm-up 

20 yoga push-ups 

20 wide to close push-ups 

Today's workout

8 inclined presses 

20 diamond push-ups 

40 hammer curls 

20 dips

Repeat 4x 

7 forward shoulder raises 

7 lateral shoulder raises 

7 bent over shoulder flys 

8 Arnold presses 

20 inclined shoulder push-ups.

Repeat 3x 

1 minute of fast split jacks

Day 63

Day 63

Wednesday was another session at the gym. As I move into my final 30 days of working out I plan on integrating heavy lifting, body weight exercises and cardio endurance to make to get me into my peak physical condition. This means high weight, high sets, low reps and ton of cardio.

Warm-up

10 minutes of stretching

Today`s Workout

10 dips

5 chin-ups

20 trx knees in

10 declined pull-ups

Repeated 5 times

10 heavy deadlifts

5 pull-ups

5 chin ups

Repeated 5 times

8 Clean Jerks

20 rapid Bicep curls

12 reverse grip bicep curl

10 bent over rows

Repeated 5 times

Day 62

Day 62

Tuesday was Tabata at Wholly Fit and man did I get my butt kicked. It’s amazing how even a couple of days`` off`` can really affect your physical condition. The hardest part today was the sheer volume of each exercise’s I had to do while trying to give 100% intensity throughout each 30 second interval. Tabata is more of a mental battle so keep your timing accurate and focus unhindered for best results.

Warm-up

3 km run

Today`s Workout

Bent over rows

Push-up rows

Isolated punches on bag

Full sit-ups with med ball

Planks to elbows

Med ball slams

Squat jumps

30 seconds repeated 8X

Day 61

Day 61

Monday was a simple workout of pool exercises. I played a little game with myself that I liked to call the dog dish workout. The game is simple; you race yourself over 10 laps with a standard reasonable time. If you fail to achieve the time you have to take a ``penalty lap` which either consists of swimming without your feet or hands, your choice. I ended up doing 5 extra laps for a total of 15 laps.

Warm-up

20 push-ups

1 timed standard lap

The dog fish workout

10 laps

1 penalty lap each time you loss to your time

Day 60

Day 60

Sunday was cardio and weights at Ian Stuart. Way too many marshmallows this weekend had left me feeling bloated and grumpy so a rigorous workout was in order for me. I tried a workout today that a friend recommend, picking any number exercise’s you start at 60 work your way down to 10 and do the same workout in reverse. A great burn to end a great weekend.

Monday was abs

60 leg flutters

50 reverse crunches

40 full sit-ups

30 leg drops

20 crunchie frogs

10 toe touches

Repeat in reverse order

Day 59

Day 59

Saturday was a push up competition in sombrio first to a 100 wins as well as a 10 km hike along the beach. I had no weights with me but what I did have was competition. Growing up as an athlete I have always been competitive which probably have to do with my brothers and I always competing against one another. It was a close race between me and Drayden but I guess the past 58 days have really paid off.

Today`s Workout

100 push-ups race

10km walk on beach

Day 58

Day 58

Friday was laps in the pool. I wanted to get a good workout in before I went camping at sombrio and with my knee acting up the day before I had decided the pool was the best solution. Workouts in the pool are great for anyone who issues with injuries or weak muscles as the pool offers zero impact with maximum resistance.

Warm-up

5 min stationary kicks in pool

Today`s Workout

5 breast stroke

5 back stroke

5 butterfly

5 dolphin

Repeat 5 times

Day 57

Day 57 

Thursday was a double workout first was boot camp followed by tennis with my girlfriend. Boot camp was relatively easy but really kicked my butt was my girlfriend destroying me at tennis. She had played tennis most of her life so I was not prepared for the forehand she delivers. All round great day of sunshine and workouts.

Warm-up

25 burpees

2-100 yard dashes

Today`s Workout

Weighted lunges

Sprints with hurdles

Tire throws

10 yard sprint med ball toss

Shoulder press

Kettel bell shrugs

1 minute intervals repeated 2X

2 hours of tennis.

Day 56

Day 56

Wednesday was boxing routine with cardio and heavy weights. One of my favorite workouts is to include both boxing and heavy weights to maintain endurance while greatly improving balance and coordination. For maximum strength and endurance gains, have high weights with low reps and sustained cardio intervals to get an overall bodily workout.

Warm-up

Jump squats

10 minutes of stretching

Today`s Workout

3 minutes of boxing on heavy bag

1 minute double under

20 push-ups

3 minutes of boxing

1 minute declined pull-ups

20 push-ups

3 minutes of boxing

1 minute slam balls

20 push-ups

Day 55

Day 55

Tuesday was another tabata workout at boot camp. Before I had despised tabata because of its high intensity and endurance it delivers. However, it has begun to grow on me as my muscular endurance has increased over time.  A little trick to tabata is to count your reps between your first intervals and beat that number over the next 7 sets.

Warm-up

2km run

100 jumping jacks

Today`s Workout

Tire slams

Revers Crunches

Dips

Deep push-ups

Skipping double unders

Reverse Fly

30 seconds for 8 rounds

Day 54

Day 54

Monday was boot camp at Wholly fit and a shoulder killer. We had the luck of having the sunshine out so we decided to work out in the open field. I noticed the hardest exercise was the yoga push-ups particularly the downward motion was a real burn.

Warm-up

30 push-ups

2 km run

Today`s Workout

Shoulder press

Under grip tire toss

Kettle bell swings

Yoga push-ups

25 yard walk/ sprints

Military Press

Elbows to hands plank

Shoulder fly`s

1 min each Repeat 3 times 

Day 53

Day 53

Today was yet another 10 km run. unfortunately my knee began to get really sore around the 4 km mark so I decided to turn around for the sake of my knee. I've discovered that I have a muscle im-balance with the interesting muscles surrounding my knee. Particularly the abductor muscle which allow the knee to come towards the mid-line of the body. Its important to stretch the chronically tight muscles and to strengthen the weaken ones in order to have all round capable body. I ended up going home to do a set of abs before an hour of yoga. 

Today's Workout

8 km run

10 plank jacks

10 leg drops

20 leg raises

20 weighted crunches

30 bicycles

30 reverse crunches

40 full sit-ups

Day 52

Day 52

Event Training was at Mystic Vale. Since summer time is coming many people are getting into the running phase to really cut down their excess fat and improve their cardio. Therefore i wanted to challenge my clients with a cardio interval that was both challenging yet fun. The creek that divides Mystic Vale is bordered by series of wooden stairs, consisting of 73 on one side and 82 on the other. I'm so proud to say that two of my clients Kim and Laura both managed to do double unders, a feat that they haven't archived in quite some time.

Stair sprints

150 skips

Stair sprints

20 push-ups

Stairs one-step-sprints

150 skips

Stair sprints

30 push-ups

Stair sprints two-at-time

150 skips

Stair sprints 

40 push-ups

Day 51

Day 51

My body was sore after the 50 days so I decided to work on my flexibility for today. Flexibility is extremely important to maintain proper range of motion in the joints, preventing injury and maintain muscle growth. For best results hold the stretch for 30 seconds and repeat three times. The feeling should be a "achy pain" 

Hip Flexor quad stretch

Full body bridge

Seated trunk twist

Fold Over stretch

Butterfly Stretch 

Tricpe Stretch

Leg cross-over toe touch

Wide arm bicep stretch

Cat stretch

Cobra stretch. 

Hold each exercise 30 seconds

Repeat 3 times

Day 50--- Half way there

Day 50 half way there! Time fly's when your doing push-ups. Today's workout was at bootcamp. I decided to do a full body workout with 50 reps for each exercise while integrating sprint intervals.


Today's Workout

Warmup
50 fast feet
50 jumping jacks
50 high knees

Workout

50 yard sprint
50 jumping jacks
50 mountain climbers
50 squats

50 yard sprint
50 sit-ups rest at 25
50 step ups

50 yard sprint
50 push-ups rest at 25
50 bicycles
50 dips


End with 5 mile run.

Day 49

Day 49

Wednesdays workout was all about abs. A simple routine combined with a race at the end.

Today's Workout

20 speed crunches
20 leg drops
20 weighted sit-ups with weight vest
40 scissor kicks
20 window wipers
20 slow bicycles
30 second Speed Crunches shooting for 1 a second.

Repeat 2x