Wednesday Quickie

25 each, 4 times through the cycle:

sprint laps / pushups / thread the needle, each side / ab crunches, variety / tricep dips

Took maybe 32 minutes!

So Doc, I'm boring myself here and want to borrow some of your upper body strength exercises - you know, like that military press thing, the shoulder raise w twist, and whatnot. Please give some suggestions.

Hmm...well it seems to me that you incorporate a lot of arm work in your routines. Hello? 100 pushups??

So, what HAVEN'T you been doing? Some ideas:

tricep dips (I know how much you love these)...so let's have you start with one minute intervals and see how many you can do!

overhead triceps

dead lift with row

military press

bicep curls/walk

ammo run

and let us not forget...military crawls!!!

nowhere near as ambitious as Lynndi

All I did was the (stupid) elliptical for 35 min follow by a bunch of one minute core exercises.

now I'm hungry but dinner isn't till 8:30. How long will this gum last??

Tuesday, 100s and 75s

4 times through, 25 reps each:
Bounding across the bench, each side / hands on bench, hop over, side to side / calf raises on that big paint bucket / pushups.
2 minute wallsit, arms in second.
High knees with elbows crossing, each side / leg over garbage can and back / ab crunches / shoulder press with heavy band.
4 minute jumprope.
3 times through, 25 reps each:
bench press with 15 pound handweights / chest flyes with 15 pound handweights.

I ran out of time but found some of this was not as easy as it sounded anyway. Until tomorrow...

Gonna Try It Tonight

100s
Football drill on bench, per foot / tennis squat, over, both sides / pushups / jumping jax / standing rows with heavy band.
Soccer drill, per foot / v-sit obliques, each side / bicep curl w heavy band / lunge off back, per foot / tricep dips.
Inner thigh, each leg / outer thigh, each leg / box jumps / box runs, per foot.

Sunday

Again nothing.

Saturday

Uh...

the day after...

so how far do I have to run to work off all that pie I ate???

Thanksgiving 100s

2.8 mile run, like everyone else...
then 100 of each:
bicep curls (15 pound weights)
shoulder press (15, then 12)
squats (with weights)
standing rows (15 pounds)
lunges
pushups
ab crunches, four types

Wednesday 100s, Thanksgiving Eve

2.6 miles to the gym, then 100 crunches and 50:
bench press, flies, shoulder raise (three positions), overhead triceps, skull crushers
Easy!
Let's do that again tomorrow.

Tuesday 100s

100s of just sitting around, that is! HA HA HA HA

Monday 100s

4 sets, 25 reps each:
on the bench, football drill, per foot / straddle jumps / pushups / leap frogs over and hop turn
soccer drill, per foot / jumping jacks / kneeling lean back, oblique punches, per side / tricep dips
frog to tadpoles / squat jumps / bicep curls with heavy band / upright rows with heavy band
sit down - stand up (no arms) / lunges off back of bench, per foot / ab crunches / jump rope / frogs

I thought this was a little too much quads, but it feels fine now, and I'm thinking about sugar free ice cream.

Road to recovery

So I only had one coughing fit today where I thought I was going to actually expectorate my left lung! Sadly, that is progress.

the other big progress is that I am back on the (stupid) elliptical machine. If this goes well for the next 2 days then I can (wait for it) RUN on Thursday!!!!!

so today I did 30 min on the elliptical and then 50s:

50 plank rows/calf raises

50 pushups/oblique twists

50 tricep dips

and then a bunch of other random stuff 'cause I got tired of counting to 50!

What did you do tonight?

Sunday Bla

Ran two miles and then noticed that it was dark and cold, so the next two miles were alternating brief runs/sprints with sad walking. Boo hoo.

cereal. it's not just for breakfast!

Since I am injured AND sick, I thought I would leave a nutrition tip.

Cereal is just as delicious when consumed at 3:15pm while watching the Bears football game!

Saturday Duh

I did 100 of NOTHING!
Ate some pancakes too.
Took a 1.5 minute nap.

HOW ABOUT YOU?

WARNING

Hey, nln!
Hersch just told me that you can't do circuit training for more than four weeks. (Take at least one week off from it after four.) This is particularly true with squat jumps, and we talked about squat technique for a while too (feet at 30 degree angles out, shoulder width, return to standing via glutes not feet, that kind of stuff). Dang. I was having so much fun. What will I do for that one week? SWIM??

Friday 100s

ONE TIME:
20 sprint laps
25 bicycle / 25 pushups / 25 leapfrog the bench
20 sprint laps
25 scissor kicks / 25 pushups / 25 leapfrog
20 sprint laps
25 ab raise (hands and feet straight up) / 25 pushups / 25 leapfrog
20 sprint laps
25 ab crunch / 25 pushups / 25 leapfrog

FOUR TIMES:
5 sprint laps
25 calf raise / 25 spider mountain climbers / 25 lunges back on step

50 each: 15 pounds flyes, bench press; 10 pounds shoulder raise (to shoulder, no overhead), overhead triceps (2 handweights)

Thursday 100s

This was fun but went way too fast, so I had to add jump rope and back pull or lift or whatever you call that, with heavy resistance band doubled.

Five times through each circuit of 25 reps each, using bench and heavy band:

squat jumps / frog to tadpoles / pushups / ab crunches (thought this would NEVER end)

high knees, each knee / jumping jacks, some low / bicep curls / standing rows / chest pulls

hands on bench, hop over bench, per side / soccer drill, per foot / tricep dips

inner thigh, each leg / outer thigh, each leg / box jumps / box runs, per foot

Wednesday

Hot tub and shower and dinner cause I just didn't feel like 100s.

Tuesday 100s

DOCTOR!

20 each, 5 times, using bench:

football drill, per foot / tennis squat, per side / standup-sitdown / pushups

mountain climbers, per foot / frogs / squat with side leg raise, per leg / kneeling lean with oblique punches, per arm (I agree that's a good one!)

(WALL SIT FOR ONE MINUTE)

plank with hand taps, per hand / plie squats / Ellenbounds, per side

AND THEN FIFTY OF EACH OF THESE:
with 15 pound handweights - flyes, bench press, back lifts (whatever those are called)
one 15 pound handweight - overhead triceps

And then I did NOT take a shower - HA HA HA HA

Monday 100s

Yo Doctor nln!

This is what I did Monday night, with the bench and heaviest resistance band, five times through each circuit of 20 reps each because that, as you might already know, equals 100:

side plank with arm tucks, per side / soccer drill, per foot / pushups / jumping jacks / prisoner jumps

burpees / bicep curls / standing rows / chest pulls

box jumps / box runs, per foot / tricep dips / ab crunches

calf raises / shoulder raises, per arm

And then I had dinner and DID take a shower.