Tuesday - Sept. 29

20 Rounds - on 2 minute interval
 - 7 x Triceps Pushup
 - 7 x Situp
 - 7 x Pushup
 - 7 x Reverse Crunch
 - 7 x Wide Pushup
 - 7 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.21
 - aveHR 124
 - maxHR 136

Monday - Sept. 28

2-mile Run Test
 - College of Wooster track
 - 2 laps to warm-up easy
 - 8 laps - time: 13:47
 - aveHR 179
 - maxHR 187

Very happy to be under 14 minutes which was my goal for the year.  Definitely need to continue improving the aerobic system.  My first mile split time was 6:40, it was a burner to keep my pace and finish it out.  Lots of self-talk to keep it going.  Now back to training.

Friday - Sept. 25

Pullups
 - regular grip x 2, 4, 6, 8
 - reverse grip x 2, 4, 6, 8
 - close grip x 2, 4, 6, 8
 - wide grip x 2, 4, 6, 8
 - neutral grip x 2, 4, 6, 8

Pushups
 x 5, 10, 15, 20, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 40, 30, 20, 10

Erg
 - drag #4
 - 30 minutes
 - 2:07.7 ave500m
 - 7049m
 - 136 aveHR
 - 143 maxHR

Later after work......

Mountain Bike
 - Vultures Knob w/ Kilo
 - ~4 miles

Thursday - Sept. 24

Overhead Squat @ 55kg

 x 10, 15, 20

Lunge (r/l) @ 25kg 

 x 10, 15, 20

Deadlift @ 100kg
 x 10, 15, 20
Light Bounding
 x 10, 15, 20

Single Leg Calf Raise 

 x 10, 15, 20

Fire Hydrants

 x 100 (r/l)

Neck exercises

 x 35 all directions

Wednesday - Sept. 23

Pullups
 - regular grip x 2, 4, 6, 8
 - reverse grip x 2, 4, 6, 8
 - close grip x 2, 4, 6, 8
 - wide grip x 2, 4, 6, 8
 - neutral grip x 2, 4, 6, 8

Pushups
 x 5, 10, 15, 20, 25, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 50, 40, 30, 20, 10

8-count Burpee
 x 20

Max Pushups in 2 minutes: 75
 - 2 minutes rest
Max Situps in 2 minutes: 60
 - 2 minutes rest
Max Pullups: 12

Tuesday - Sept. 22

Recumbent Bike
 - 40 minutes
 - level 8/20
 - distance 9.69
 - 121 aveHR
 - 128 maxHR

Road Run
 - 4 miles
 - 45:05
 - 140 aveHR
 - 154 maxHR

Neck exercises
 x 35 all directions

Seated Calf Raise
10x 45, 70, 70, 70#

Testing my mental patience to run so slow but I am happy to stay under 145 (and even into the 120s on downhills) at a trotting pace.  Before this HR would be a walk.  Excited to see if I can get down to 8-9 min/mile pace at this HR.

Monday - Sept. 21

Erg
 - drag #5
 - 10 minutes
 - 2271m
 - 2:12.1 ave500m
 - aveHR 117
 - maxHR 124

Pushups max in 2 minutes: 64
Situps max in 2 minutes: 57
Pullups max: 12

Road run
 - 3 miles
 - 34:10
 - aveHR 138
 - maxHR 149

Definitely wasn't pushing the pace or reps on anything today.  Solid recovery day.

Sunday - Sept. 20

100-mile Road Bike
 - part of the Wooman Bike Tour
 - my phone died about mile 75 so I don't have any average/max speed information.

Legs and lungs felt great the whole ride.  Never was I in danger of cramping or out of breath at the top of the climbs.  I did run out of energy the last 20 miles, I should have stopped at the last aid station to refill water bottles and eat a banana.  I'm looking into drink mixes for the longer than 2 hour endurance events; sounds like Hammer Nutrition's Perpetuem and/or Sustained Energy products are in my future.

My butt did get sore from staying in the saddle, but it had been just over a month since I was on the bike.  I do need to do a better job about getting out on the bike and not just riding the recumbent indoors.  Once the winter arrives I will set-up my road bike on the indoor trainer here at the gym.

All in all, I'm very happy with my continued progress and this is just another step.

Friday - Sept. 18

Erg
 - 20 minutes
 - drag #6
 - 4842m
 - 2:03.9 ave500m
 - aveHR 131
 - maxHR 138

Recumbent Bike
 - 20 minutes
 - level 8/20
 - distance 4.84
 - aveHR 126
 - maxHR 140

Smooth and steady today.  100 mile road bike ride coming on Sunday.  Interested to see my aveHR and maxHR on this ride.  It is nice that today's 40 minutes is now an easy relaxing day.  One year ago this would have been a big cardio day for me and my HR would have spiked much higher.

Thursday - Sept. 17

Climbing on the wall.
 - felt good to be on the wall again.  Forearms pumped WAY to quickly, but it will improve.  I was happy with my balance and hip/footwork placement.
 - climbed before and again after lunch.
 - need to up my game before Seneca Rocks in a couple of weeks.

Wednesday - Sept. 16

Overhead Squat
 - 3 x 10 @ 50kg
Lunge (r/l)
 - 3 x 10 @ 45#
Deadlift
 - 3 x 10 @ 85kg
Seated Calf Raise
 - 10 @ 70, 105, 105#
Fire Hydrants
 - 3 x 25 (r/l)

Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.83
 - 124 aveHR
 - 140 maxHR

Tuesday - Sept. 15

Erg #5
 - 30 minutes
 - 7533m
 - 1:59.5 ave/500m
 - 139 aveHR
 - 153 maxHR

KB Snatch @ 16kg
 - 10 minutes
 - switch arms every minute
 - 20 rpm
 - 144 aveHR
 - 152 maxHR

First time wearing a HRM during a snatch set.  Happy that my HR stayed moderate.  Everything felt smooth today and I believe after about a year of adding in cardio work I am definitely feeling a difference.  Bodyweight remains in the 220-225# area.

Monday - Sept. 14

Air-Dyne Bike
 - 40 minutes
 - 12.83 distance
 - 132 aveHR
 - 142 maxHR

Keeping this week all aerobic.  A de-load week from the high rep pushups and pullups.

Thursday - Sept. 10

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1
 - pushups x2
 - situps x3
 - dips x2

Flutter Kicks x 100
Leg Lifts x 100

8-count Burpee x 25

Neck exercise
 x 40 all directions

Erg
 - drag #4
 - 30 minutes
 - 7163m
 - 2:05.6 ave500m
 - 133 aveHR
 - 141 maxHR

Wednesday - Sept. 9

Overhead Squat
 - 3 x 15 @ 50kg
Lunge (r/l)
 - 3 x 15 @ 45#
Bounding
 - 2 x 10
Side-to-Side Hurdle Jumps
 - 2 x 20 (r/l) @ 18"
Single Leg Calf Raise
 - 3 x 20 (r/l)
Fire Hydrants
 - 3 x 50 (r/l)

Sprints
 - 20m x 5
 - 40m x 5
 - 60m x 5
 - 100m x 4
 - 200m x 2
 - 440m x 1

Neck exercises
 x 40 all directions

Tuesday - Sept. 8

Recumbent Bike
 - 20 minutes
 - level 7/20
 - 5.09 distance
 - 131 aveHR

Road Run
 - 3 miles
 - 10:45 pace
 - 32:14
 - 149 aveHR

Was happy I had to work as hard as I did on the bike to get my heart rate up to 130-140 bpm.  However, running in 93 degree heart trying to stay under 145 bpm was hard, and I didn't as noted.  It was interesting to see a 3-5 bpm reduction each time I went through a shaded area.  Regardless, happy to run a 10:45 pace with an averageHR of 149.  More of this to come.

Monday - Sept. 7

Seated Calf Raise
 5 x 45, 70, 105, 115, 115#

10 Rounds - on 2 minute interval
 - 10 x Triceps Pushup
 - 7 x Situp
 - 10 x Pushup
 - 7 x Reverse Crunch
 - 10 x Wide Pushup
 - 7 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Saturday - Sept. 5

Pullups
 - regular grip x 2, 4, 6, 8
 - reverse grip x 2, 4, 6, 8
 - close grip x 2, 4, 6, 8
 - wide grip x 2, 4, 6, 8
 - neutral grip x 2, 4, 6, 8

Pushups
 x 5, 10, 15, 20, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 40, 30, 20, 10

Neck exercises:
 x 35 all directions

8-count Burpee
 x 20

Max Pushups in 2 minutes: 68
 - 2 minutes rest
Max Situps in 2 minutes: 36
 - 2 minutes rest
Max Pullups: 13

Friday - Sept. 4

Recumbent Bike
 - 40 minutes
 - level 7/20
 - 9.77 distance

Thursday - Sept. 3

Overhead Squat @ 40kg 

 x 10, 15, 20

Lunge (r/l) @ 20kg 

 x 10, 15, 20

Double Leg Bound

 x 10, 15, 20

Single Leg Calf Raise 

 x 10, 15, 20

Side-to-side 18" Hurdle hop 

 x 10, 15, 20

Fire Hydrants

 x 100 (r/l)

Neck exercises

 x 35 all directions

Sprints - slight uphill

 20m x 2 - half pace

 20m x 3

 40m x 2 - 3/4 pace

 40m x 3

 60m x 5

 80m x 4

 100m x 3

Hello Glutes. Wow

Wednesday - Sept. 2

Pullups
 - regular grip x 2, 4, 6, 8
 - reverse grip x 2, 4, 6, 8
 - close grip x 2, 4, 6, 8
 - wide grip x 2, 4, 6, 8
 - neutral grip x 2, 4, 6, 8

Pushups
 x 5, 10, 15, 20, 25, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 50, 40, 30, 20, 10

8-count Burpee
 x 20

Max Pushups in 2 minutes: 62
 - 2 minutes rest
Max Situps in 2 minutes: 50
 - 2 minutes rest
Max Pullups: 12

Tuesday - Sept. 1

Road Run
 - 3.01 mile
 - 8:05 pace
 - 24:19
 - hot and humid today

Neck exercises
 x 35 all directions