Day 81

Day 81

Today's Workout
Ab Master

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 4x

Day 80

Day 80

Last 20 days left ahead of me. Each and every day I feel body adjusting to the consent strain. My body welcomes the burning sensation that I once dreaded. These last 20 days will be grueling and tiresome, but worth it.

Todays Workout

Warm-up 300 burpees completed sets of 25

Tabata Body Weight

Incline pull-up

Speed crunches

Pec flies with heavy band

Weighted Burpees

Push-ups

Russian twist with med ball

20 second intervals for 4 minutes add 5 burpees instead of 10 second rest

Day 79

Day 79

Today's Workout

Hit till your Fit 

1 minute of boxing on heavy bag 100% power

1 minute skipping double under

20 push-ups
1 minute of boxing 100%

1 minute declined pull-ups

20 push-ups

1 minute of boxing 100%

1 minute slam balls

Repeat 3 x times for total of 9 rounds

Day 78

Day 78

Today’s Workout

1:30 light bike

1:00 medium bike

30 seconds hard

Repeated 10x times

The gorilla workout
10 pullups
10 barbell thrusters
30 Knuckle Pushups
10 Chin-ups
Repeat 4 x times

10 Pullups
10 Lateral Shoulder raises
30 Dips
10 Chinups
Repeat 4 x times

10 Pull-ups
10 reverse grip bicep curls
20 handstand pushups
10 Chinups

Repeat 4 x times

Day 77

Day 77

Today's Workout

5 Stair sprints

150 skips

5 Stair sprints

20 push-ups

7 Stairs one-step-sprints

150 skips

7 Stair sprints

30 push-ups

5 Stair sprints two-at-time

150 skips

9 Stair sprints 

40 push-ups

Repeat 2X

76

Day 76

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 5X

Day 75

Day 75

Day 75 was one of my hardest days yet. I hadn’t planned on having such hard day but my family and friends have been right behind me these past 75 days urging me to work just a little more. Thanks guys you’re the best

Today warm-up

30 minutes of stretching

Today’s workout

1.25 mile shoot for under a 10 minutes

30 seconds Battle Ropes

10 Pistol squats both legs add a balance pad

30 seconds split jacks

5  Pull-ups

10 Dips

Repeat 3x times

8 Shoulder presses

8 Shoulder Fly's

8 Bent over fly's

20 inclined push-ups

30 Jack knives

Repeat 4 times

Lat-pull Down Super Set 7s

Upright Row 7s

100 Skips

25 v-sit ball throw

Repeat 3x times

2 km jog

10 hill Sprints

38 push-ups

Basketball court bear crawl

38 wide arm push-ups

38 alternating push-ups

Sideways crawl

38 power squats

3 sprints

8 field lines 

Day 74

Day 74 Sunday April 27^th

I was feeling quite sick from the weekend so I decided to sweet it all out. Yoga is a great wai tot relieve many illnesses like indigestion back pain or even a long weekend

Workout

45 minutes of  yoga in steam room

Day 73

Day 73 Saturday April 26^th

Today was a simple day of recovery from yesterday’s barbarian workout. I find the best way to deal with delayed muscle syndrome is through low impact exercises such a swimming or stretching.

Today's Workout

20 minutes on elliptical

20 sprint laps in pool done in sets of 5 

Day 72 Friday April 25^th

As of late I had been designing a program that can focus on mass building while still maintain an all around muscular endurance. The workouts design is to continually workout the body at a slow pace to improve best results.   

Warm-up

1 rep max bench press

20 squats

The Barbarian workout

8 roman dead lifts

10 pull-ups

8 kettle bell shrugs

10 weighted dips

Repeat 3x times

8 weighted squats

10 chin ups

8 shoulder presses

10 diamond push ups

Repeat 3x times

8 bench presses

10 pec flys

8 shoulder flys

10 log lifts

20 spilt jacks

Repeat 3x times

Day 71

Day 71 Thursday April 24th

Today was a little different than the others days. 4 sets of upper and lower body workouts to isolated the shoulder muscles and build strength around my knee which has been tight lately.  

Today's Workout

40 push-ups

45 spilt jacks

Repeat 4 times non stop

40 dips

45 jump squats

Repeat 4x times

40 dive bomber pushups

40 pistol squats

Repeat 4x times

40 wall walks

40 jump burpees

Repeat 4x times

Day 70----- 30 days left!

Day 70 

 Wednesday was my last 30 days left so the workout consisted of 30 reps of everything, an all-around total body workout to see how my body has improved. Now the next 30 days are going to be tough. Increased endurance increased power lifting and a whole lot of strength and body weight training. Time flies when you’re doing sit-ups.

Warm-up

30 minutes casual jogging increase incline every 5 minutes

Light stretching

Workout

30 push-ups

30 sit-ups

30 seconds of high knees

30 second plank

30 alternating mountain climbers

30 wide arm push-ups

30 double unders

30 back extensions

30 dips

10 dumbbell fly’s

10 dumbbell press

10 Shoulder press

Repeated 3x times

10 military press

10 back fly

10 pull-ups

Repeat 3x times

10 hand stand push-ups

10 upright row

10 bent over row

Repeat 3x times 

Day 69

  Day 69

Unfortunately I had an exam at 7 pm so I was trapped at the library for the better half of the day. While my back ached a little it felt good to stretch the day before. Poor posture can greatly affect the body in variety of ways most commonly is tight hip flexors and weak muscles around the abdominal area that cause the shoulder to slump and the spine to curve. To counter act the sitting muscles try im proving your posture while stretching the chronic tight muscles and strengthen your weak ones.

Today’s Workout

1:30 light bike

1:00 medium bike

30 seconds hard

Repeated 10x times

Day 68

Day 68

With my exam approaching I often found my self in the libarary and as a result from the excessive sitting I have developed some lower back pain. Therefore I wanted to get a good stretch in my lower lumbar are while strengthen my core. Today's workout is as following;

Warm-up

10 get out of beds

10 diamond pushups

10 wide arm pushups

Workout

30 crunches

30 jack knives

30 leg drops

Repeats 2x

30 divebomber pushups

30 med ball pushups

30 window wipers

Repeat 2x

1 hour of stretching

Day 67

Day 67 

I had been itching to get out and do some climbing unfortunately most places where I go bouldering were wet. So instead I decided to work out on the playground at the Campus View Elementary. Playgrounds offer a variety of exercises that can be playful yet challenging. Try It out sometime you’d be surprised how hard the monkey bars are now a days.

Warm-up

5 km run

Light stretching

Workout

30 pull-ups

30 chin-ups

15 presses

3 cycles on the monkey bars approximately 10 bars

50 sit-ups

40 Decline pull-ups

40 pistol squats

10 wide grip pull up

10 behind the back pull ups