Full Body workout, Core circuit, Muscular Endurance, Calisthenics

I did a full body workout today because I will be gone for the next week at a baseball tournament down in GA.

1400
Full Body Workout + Calisthenics

Bench press 3 x 10, 5, 5  #105, #135, #135
Leg press 1 x 12  #175   3 x 12 #215
Preacher curl 2 x 10 #35
Back Squat 3 x 10, 8, 5  #135, #155, #185
Pull ups 4 x 8, 1 x 16
Weighted pull ups 2 x 4 #25
Dips 3 x 12
Weighted dips 1 x 6 #25

Row 500m 2:15

Muscular Endurance Circuit

3 rounds
As fast as possible
20 push ups
10 KB swings #40
5 pull ups
10 KB cleans R #25
10 KB cleans L #25

Core Circuit

20 sit ups
15 leg levers
30 crunches
20 back extensions
20 sit ups

Total pull ups - 75

4 mile bike ride leisurely

Physical sore
Mental good - feel like I killed it today

Notes - I worked out with a friend today, today was also the first day I have ever done leg press. Leaving for GA at 6:30am tomorrow morning for baseball. While I'm down there I might check out SGPT gym.

HOOYAH
Drew

Muscular Endurance, CHI bike

Muscular endurance circuit
2115

8 /arm Inclined DB curl #20 DBs/arm
10 military press #30 DBs
10 /arm alternate hammer curl #15 DBs
5 renegade rows #20 DBs
15 Inclined DB press #35 DBs
10 military press #30 DBs

Endurance: CHI
Bike

10 minutes - 3.1 miles - 1,600ft incline

Finally had time to get a workout in. Didn't have tons of time, but it was fun.

In the next couple of days I will be making some goals for myself(long term & short term)
One goal I already have is to get a PST score of at least 799.

HOOYAH
Drew

Full Body, Log PT, Injury prevention

Dynamic warmups
walking lunges with trunk twist
calf stretch
heel walks with #20 DBs
monster walks
arm cirlces
hamstring stretch
quad stretch

Full Body workout

1030
Front squats
1 x 10 #95 WU
4 x 10 #105

Leg Curls
1 x 10 #45 WU
4 x 12 #55

Shoulder Press
1 x 10 #45 WU
4 x 6 #75

Deltoid Raise
1 x 10 #8 DBs WU
3 x 10 #10 DBs

Log PT
Performed all exercises with #20 medicine ball
1 minute shoulder to shoulder
1 minute hold overhead
1 minute rest
1 minute press
1 minute hold
1 minute rest
1 minute shoulder to shoulder tosses
1 minute hold

Muscular Endurance
AMRAP in 5 minutes:
3 pull ups
6 push ups
5 air squats
Completed 10 rounds
Total of:
     30 pull ups
     60 push ups
     50 air squats

The reason i did a full body work out today is because i will not be able to do any type of workout tomorrow, beacause we will be in the car for 10-11 hours drving down to Orlando, Florida for vacation. The good news is though that the hotel we are staying in does have a workout room that looks fairly nice from the picture online.

Hopefully i will be able to experience a sand run while im down there. it will be my first one, and it should be pretty fun. 

Today was the first day of summer break. feels good to be out.

HOOYAH
Drew

Sprints, lower body strength

After school today me and 2 of my friends stayed after school and did some stuff.

1630
Sprints:
Warm up 400m
5 x 100m
2 x 200
Would of done more but we were running out of time for the weight room.

1700
Lower body muscular endurance:
Circuit: 3 rounds
•10 front squats #115
•12 GHD back extensions #25
•10 walking lunges #45 plate overhead

Couple minute break
Circuit: 2 rounds
•15 box jumps 24"
•10 burpees
Ran out of time, would of done another set or two.


Sleep: 8 hours
Condition: legs sore, just got new shoes(Nike running).

HOOYAH
Drew

AM workout, lower body strength, timed run

0630
Muscular endurance
Circuit: 3 rounds
50 4-count flutter kicks
25 2-count air bikes
25 mason twists

1630
Lower Body
Circuit:
Back squat 3 x 6 #155
Deadlift 3 x 3 #225
Walking lunges 3 x 10 # 45 O/H
GHD sit ups 3 x 15

1710
Endurance:
1.5 mile run 9:50 /considering I had just got done with a leg workout, I was fairly happy with this time. Although, there is always room for improvement.

Stretching afterwards. About 15-20 minutes.

HOOYAH
Drew