Mixed WO at the gym

Open

Run/Jog/Walk 15 minutes

3 sets : 10 DLs (155 lbs)/ 5 over head presses (115 lbs)/ 10 push ups

3 sets of 7- bench presses (125 lbs)

PT recommended exercises

Release

Mixed WO at the gym

Open

20 mins on stationary bike

3 sets : 7 back squats (135 lbs)/ 7 over head presses (105 lbs)/ 10 push ups

10 minutes jog

PT recommended exercises

Release

WO at the gym

Open

6 mins on Jacob's ladder

20 minutes on stationary bike

3 sets with BB: 10 over head presses / 10 GMs/ 10 push ups

2 sets of 7: DB DLs (60 lb pair)/bent over rows (70 lbs)

PT recommended exercises

Release

quick WO @ gym

Open

5 mins on Jacob's ladder

3 sets : 7 back squats (135 lbs)/ 7 over head presses (95 lbs)/ 10 push ups

3 sets of 7 bench presses (125 lbs)

20 minutes on stationary bike

PT recommended exercises

Release

WO with light DLs

Open

Run/Jog/Walk for a little more than 2 miles: 22 minutes

3 sets : 10 DLs (135 lbs)/ 10 push ups/ 10 GMs with BB

15 mins on stationary bike

PT recommended exercises

Release

another mixed WO

Open

20 minutes on stationary bike

3 sets : 7 back squats (135 lbs)/ 7 over head presses (95 lbs)/ 10 push ups

3 sets of 7 bar thrusts (45 lbs)

5 mins on Jacob's ladder

PT recommended exercises

Release

Mixed WO

Open

Run/Jog/Walk for a little less than 2 miles: 22 minutes

3 sets (with just the BB): 7 over head presses (95 lbs)/ 10 push ups/ 10 GMs with BB

3 sets of 7 bench presses with 105 lbs

15 mins on stationary bike

PT recommended exercises

Release

low intensity mixed WO

Open

Run/Jog/Walk for a little less than 2 miles: 22 minutes

3 sets (with just the BB): 7 over head presses (95 lbs)/ 10 push ups/ 10 GMs with BB

PT recommended exercises

Release

Nov 28thlow intensity WO

Open

Run/Jog/Walk for a little less than 2 miles: 22 minutes

3 sets (with just the BB): 15 over head presses/ 10 back squats/ 10 push ups

PT recommended exercises

Release

quick WO @ gym

Open

Run/Jog/Walk for a little more than 2 miles: 30 minutes

3 sets (with just the BB): 15 over head presses/ 10 good mornings/ 10 push ups

PT recommended exercises

Release

low intensity mixed WO

Open

Run/Jog/Walk for a little less than 2 miles: 25 minutes

3 sets (with just the BB): 15 over head presses/ 10 back squats/ 10 push ups

15 mins on the stationary bike

PT recommended exercises

Release

Mixed WO

Open

20 mins on stationary bike

3 sets: 8 back squats (135 lbs)/10 push ups/ 10 bench presses (115 lbs)

PT: shoulder, piriformis, and TFL exercises

10 mins jog

Release

Wednesday Nov 11th

Open

Several stretches, push ups, burpees etc

20 min Jog

15 min stationary bike

PT: TFL, piriformis, and shoulder exercises

Release

light WO at gym

Open

more stretches with weights etc

30 mins on stationary bike

20 mins jog

PT: shoulder, TFL, and piriformis exercises

Release

Saturday Nov 7th WO at Home

Open

3 sets: 5 DB front squats/5 DB DLs/ 7 over head presses/ 10 bent over rows/ 10 push ups

Bent over rows: 25 lb DBs

Everything else: 40 lb DBs

Release

quick WO @ home

Open

3 sets: 12 DB front squats/6-8 push up rows with 25# Dbs/ 10 swings with 40# DB

PT stuff

Release

Saturday Oct 31st

Open

more stretches with weights etc

20 mins on stationary bike

15 mins jog

PT: shoulder, TFL, and piriformis exercises

Release

Thursday Oct 29th

Open
more stretches with weights etc
25 mins jog
3 sets: 7 back squats (135 lbs)/ 10 Jerk presses (85 lbs)/ 10 push ups
20 mins on stationary bike
PT: shoulder, TFL, and piriformis exercises
Release

Monday Oct 26th

Open

more stretches with weights etc

20 mins on stationary bike

15 mins jog

PT: shoulder, TFL, and piriformis exercises

Release

Mixed WO

Open

more stretches with weights etc

30 mins jog

3 sets: 7 back squats (135 lbs)/ 10 DB DLs (pair of 60 lb dbs)/ 10 push ups

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

low resistance WO

Open

more stretches with weights etc

25 mins jog on incline

20 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

quick WO @ home

Open

3 sets: 12 DB front squats/ 10 over head presses

all with 40 # DBs

5 burpees (each burpee with 5 push-ups)

Release with 3 Planks 30 secs each

Saturday Oct 17th

Open

more stretches with weights etc

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

light WO

Open

more stretches with weights etc

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

Wednesday Oct 14th WO @ home

Open
3 sets: 12 DB front squats/ push up rows (5 each side)/ 10 bent over rows/ 10 over head presses
40 # DBs for squats
25 # Dbs for everything else
Release

Sunday Oct 11th

Open

more stretches with weights etc

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

Saturday Oct 10th

Open

more stretches etc along with some push up rows

20 mins jog

25 mins on stationary bike

3 sets: 10 over head presses (95 lbs)/ 10 push ups

PT recommended exercises for shoulder, TFL, and piriformis

Release

Oct 8th- WO at the gym

Open

more stretches with weights etc

3 sets: push up rows (25 lb DBs, 5 each arm)/ DB front squats (40 lb DBs, 10)

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

quick WO @ gym

Open

more stretches with weights etc

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

Oct 5th- WO at home

Open

2 sets: 20 half squats/ 8 over head presses/ 8 bent over rows

all with 40 # DBs

5 burpees (each burpee with 5 push-ups)

50 jumping jacks

Release

Saturday Oct 3rd

Open

some more stretches with weights etc

25 mins jog

20 mins on stationary bike

PT recommended exercises for shoulder, piriformis, and TFL

Release

1st Oct WO

Open

2 sets: 10 DB front squats/ 30 jumping jacks/ 8 over head presses

used 40 # DBs

25 mins jog

PT: shoulder, TFL, and piriformis exercises

Release

Tuesday Sept 29th

Open

some more stretches with weights etc

20 min on indoor rower

25 mins on stationary bike

PT recommended exercises for shoulder, piriformis, and TFL

Release

Sunday Sept 27th

Open

more warm up with wind mills etc

45 mins stationary bike

PT stuff

Release

Saturday Sept 25th WO

Open

more warm up with wind mills etc

4 sets: 6 bench presses (125 lbs) / 5 push ups

25 mins stationary bike

PT stuff

Release

Thursday Sept 24th

Open

more warm up with wind mills etc

30 mins stationary bike

PT stuff

Release

Light WO after break

Open

more warm up with wind mills etc

30 mins stationary bike

PT stuff

Release

Thursday Sept 17th

Open

more warm up with wind mills etc

2 sets: push up rows (25 lb DB, 5 each side)/ 10 over head presses/30 jumping jacks

20 mins stationary bike

PT stuff

Release

quick WO @ home

Open

2 sets: 10 over head presses (40# DBs)/10 burpees/15 bent over rows (25 # DBs)/ 50 jumping jacks

Release

Sunday Sept 13th

Open
extended warm up
30 mins on stationary buke
PT: TFL, piriformis, and shoulder stuff
Release

Saturday Sept 12th

Open

more warm up with wind mills etc

3 sets: push up rows (25 lb DB, 5 each side)/ 10 over head presses/30 jumping jacks

20 mins stationary bike

PT stuff

Release

quick WO @ home

Open

25 jumping jacks

Overhead presses (40 # DBs)/ DB front squats (40 # DBs)/ bent over rows (25 # DBs): 10/10/15: 3 sets

50 jumping jacks/ 30 sec plank

Release

Sept 8th

Open
20 mins jog
20 mins stationary bike
Release

Sept 7th WO at Home

Open
3 sets: 10 over head presses/ 15 bent over rows/ 10 DB front squats
40# DBs for OHPs and squats, 25 # DB for BORs
2 sets: 50 jumping jacks/ 20 sec planks
Release

Saturday Sept 5th

Open

Overhead presses (40 # DBs)/ DB front squats (40 # DBs)/ bent over rows (25 # DBs): 10/16/20: 2 sets

jog/walk: for about an hour.

Release

light WO

Open

warm up with windmills, jumping jacks, jump rope like hops

30 mins on stationary bike

PT stuff

Release

quick basic WO

Open

3 sets: 10 burpees/30 jumping jacks/ 25 sec plank

Release

Saturday Aug 29th

Open

20 min jog

30 mins on stationary bike

PT recommended exercises for shoulder, TFL, and piriformis
Release

August 28th: quick WO @ home

Open
2 sets of 8: overhead presses/DB front squats/ bent over rows: all with 40# DBs
2 sets of 50 jumping jacks- with short break
Release

WO with limited mobility

Open

lengthy warm up due to limited flexibility in the lower back

20 mins on indoor rower

25 mins walk/jog

PT stuff

Release

AM WO

Open

20 mins on stationary bike

2 sets: 8 squat presses/7 russian twists/ DL walks (40 ft)/ 10 bar thrusts

weights: 40 # DBs/ 35 #s/ 65 # DBs/ 60 #s

Felt something in lower back after the first set, so only went on for one more as opposed to planned two.

15 mins on indoor rower.

Release

10 mins in steam room

WO with some basics

Open

+ light windmills ans GMs for warm up

3 sets: 8 DB front squats/ 8 swings/ 8 overhead presses/ 8 bent over rows/ 25 jumping jacks/ 25 sec planks

Used 45 # DB for swings/ 40 # DBs everything else

20 mins on stationary bike

Release

quick AM WO

Open
20 mins jog
Release

WO with DLs

Open

4 sets: DLs/Jerk presses/ push ups

6-8 DLs (185 Lbs) and JPs (95 Lbs)/ 10 pushups

3 sets: Goodmornings/ Farmer's walk

6-8 GMS (65 LBs)/ 50-60 ft with pair of 65 Lb DBs

Release

20 mins swim

10 min in steam room

WO at the gym

Open

45 mins on stationary bike

PT: shoulder, piriformis, and TFL stuff

Release

quick WO @ home

Open

3 sets: 8-10 squat presses/ 15 bent over rows/ 6-8 burpees/ 20 sec plank

used pair of 25 lb DBs for squat presses and bent over rows

Release

WO: Sunday August 9th

Open

+ some windmills, push up rows, and other stretches

4 sets of 6-8: DLs/ bar thrusts/ windmills/ russian twists

DLs: 185 lbs

BTs: 60 lbs

WMs: 30 lb DB

RTs: 35 lbs

PT: exercises for shoulder etc

Release

sauna; 10 mins

quick WO @ gym

Open

30 mins on the stationary bike

PT: TFL, piriformis, and shoulder exercises

Release

Friday August 7th

Open

+ 5 winmills each side with 40 lb DB

4 sets: 6-8 over head presses / 10 air squats/ 25 jumping jacks/ 4 (each side) push up rows/ planks for 20 secs

Used 25 lb DBs for push up rows (everything else 40 lb DBs)

Release

+ 2 TGUs with 2 windmills on top with 40 lb DB

quick WO at home

Open-

3 sets: 7/8 overhead presses/ 7/8 DB front squats/ 7 bent over rows/ 25 jumping jacks

used 40# DBs

Release

quick WO @ gym

Open

warm up: 2 sets of 5 wind mills with 35 # DB (each side) and other stretches etc

30 mins on stationary bike

15 mins jog

PT stuff

Release

July24th: WO with basics

Open

warm up: TGUs with 2 windmills on top; 5 each side

4 sets: 7 over head presses/7 bent over rows/7 swings/planks (25-30 secs)

used 45 # DB for swings, and 40 # pair evrerything else

PT recommended stuff

Release

15 mins in hot tub

quick WO @ gym

Open

warm up + push up rows- 10 each side/10 bent over rows/10 over head presses: all with 25 # DBs

20 min jog

10 mins on stationary bike

PT: TFL, piriformis, and and shoulder exercises

Release

light WO

Open-

15 mins on indoor rower

10 min jog

10 min swim

10 mins sauna

Release

Back squats etc

Open

Warm up: stretches, 10 windmills each side with 40 # DBs

30 mins on the stationary bike

3 sets: 8 back squats/ 35-40 ft farmer's walk/ good mornings

Back squats: 135 lbs

FW: pair of 75 lb DBs

GM: 45 lb BB

10 mins brisk walk on incline

PT: TFL, piriformis, and shoulder exercises

Release

quick WO @ home

Open

3 sets: 8-10 DB front squats/8 bent over rows/ push up rows (4 each side)/ 8 burpees/ 20 jumping jacks

used 40 # DBs for squats and bent over rows- 25 # DBs for push up rows

Release

non-gym WO

Open

3 sets 8: DB front squats with 40 # DBs

Walk in the neighborhood: 1.5 hours

Release

Mixed WO

Open

3 sets: over head presses (40 # DBs)/burpees: 10 each with short breaks

2 sets: 5 wind mills (each side with 35 # DB)/10 DB swings (40 # DB)/30 sec planks:

25 mins on stationary bike

PT: TFL, piriformis, and shouder exercises

Release

this and that WO

Open

more for warm up/stretches

3 sets: 5 windmills each side (35# DB)/8 DB front squats (40 # DBs)

2 sets: 10 bent over rows (40 #DBs)/40 sec plank.

2 mins on stationary bike

PT: TFL, piriformis, shoulder exercises

Release

non-gym WO

Open
3 sets of 8: DB front squats/DB dead lifts
used pair of 40# DBs
1 hour walk out in the neighborhood, it was a gorgeous day outside.
Release

Quick heart beat riser at Home

Open-

3 sets: overhead presses/bent over rows/wind mills/burpees/jumping jacks/planks:

8/8/5 each side/5/20/ 20 secs.

used 25 #DBs for ohp and bor, 40 # DBs for wind mills.

Release

light WO

Open-

additional warm up: 2 sets of 5 windmils with 35 # DB

30 mins on stationary bike

PT: piriformis, TFL, and shoulder exercises

Release

July 1st

Open

3 sets: over head presses/bent over rows/DB front squats/Jumping jacks/push up rows: 8/8/10/25/8 (4 each side)

used 40 # DBs for OHP and BOR

used 25# DBs for DB front squats and push up rows.

Release

low resistance WO

Open

20 mins on indoor rower

20 mins jog/walk

PT stuff

Releaese

10 mins in the sauna

Saturday June 27th WO

Open

3 sets: overhead presses/DB burpees/jumping jacks/bent over rows: 7/7/25/7.

Used 25 lb DBs for DB burpees, 40 lb DBs for OHP and bent over rows.

2 sets: 10 DB front squats with 25 lb DBs/ plank for 20 secs.

20 mins on stationary bike.

PT: TFL, piriformis, and shoulder exercises.

Release

June 24th

Open-
some strethes/weights exercises for more warm up
20 mins jog/walk
20 mins stationary bike
PT stuff
Release

light WO

Open

20 mins jog

PT stuff

Release

Sauna: 10 mins

an okay WO

Open-

lengthy warm-up: 2 sets: 5 burpees/10 over head presses/ 25 jumping jacks

used 25 # DBs for burpees and OHPs

30 Mins on the stationary bike

PT: TFL, priformis, and shoulder stuff

Release

June 17th, 09 WO @ home

Open-

Overhead presses/ Burpees/ bent over rows/ air squats/ jumping jacks: 3 sets of 8/8/8/10/ 25.
Used 40 # DBs for OHPs & BOR

Release

June 13th, 2009

Open

Overhead press/bent over rows/ air squats/ push ups/ jumping jacks; 3 sets of 10/7/10/7/ 25; used 40 # DBs

30 mins Jog/Walk (15 mins each, switching every 5 mins)

Release

light WO at the gym

Open

Walk/Jog for 30 mins

15 mins on stationary bike

PT: shoulder, TFL exercises

Release

WO at home

Open

Overhead presses/burpees/ air squats: 3 sets of 10 with short breaks

Overhead presses with 40 # DBs

Jumping jacks/planks: Tabata format, 20 secs on, 10 off- 4 mins

Release

light WO

Open-

Warm up: 

squats (no weight) 3 ets of 12

Push up rows: 2 sets of 5 (each arm)

40 mins on stationary bike

PT: TFL, shoulder, and piriformis exercises

Release  

June 6th- 2 part WO

@ Home

Open-

4 sets (40 # DBs): over head presses/bent over rows/jumping jacks/push ups/ planks: 7/7/25/7/20 secs.

Release

@ gym

Open

40 mins on the stationary bike

PT: shoulder/TFL/piriformis exercises

Release

June 3rd

Open-
Warm-up stuff (stretches with light weights etc)
30 min brisk walk on incline
15 mins on stationary bike
PT: shoulder, TFL, and piriformis stuff
Release

quick WO at home

Open-

3 sets (40# dbs): overhead presses/bent over rows/jumping jacks/planks: 7/7/30/20 secs.

Release

2 Part WO

@ Home

Open

Overhead presses/bent over rows/ jumping jacks/push-ups: 4 sets of 7/7/20/7- short breaks

used 40 lb DBs

Release

@ Gym

Warm up

Brisk walk on incline- 50 Mins

PT: Shoulder, TFL,  and piriformis stuff

Release 

May 26th

Open-
more warm-up/stretches etc
35 mins on the stationary bike
PT: shoulder, TFL, and piriformis stuff
Release

Sunday May 24th

Open-

more for warm up

Overhead presses/burpees (w 25 #DBs)/ bent over rows/jumping jacks: 3 sets; 7/7/7/20.

Used 40# DBs for overhead presses and bent over rows

30 mins on stationary bike

PT: Shoulder, TFL, and Piriformis exercises

Release 

Wednesday May 21st

Open
this and that with weights, stretches etc
30 mins brisk walk on incline
PT stuff
Release

quick WO at home

Open-

overhead presses/bent over rows/ Planks/ jumping jacks: 7/7/20 secs/ 20: 3 sets

Used 40 # DBs

Release

Sun May 17th

Open

this and that with weights, stretches etc

30 mins on the stationary bike

PT stuff

Release

Sat May 16th

Open-
more for warm up

Overhead presses/bent over rows/ Planks/ jumping jacks: 3 sets of 7/7/20 secs/20
used 40 lb DBs

25 mins on indoor rower

PT: Shoulder, TFL, and piriformis stuff

Release

another mixed WO

Open

more for warm up etc

overhead presses/ jumping jacks/ planks: 4 sets of 7/20/ 20 secs

pretty much in Tabata format

used 40# DBs for overhead presses

25 mins on stationary bike

PT: TFL, piriformis, and shoulder stuff

Release

wo at home

Open-

overhead presses/bent over rows/ jum rope like hops/Planks: 7/7/30 secs/ 20 secs: 3 sets

Used 40 # DBs

Release 

light WO

Open

more for warm up 

25 mins on indoor rower 

10 mins brisk walk on an incline 

Shoulder, TFL, and piriformis stuff

Release

swings after a while

Open

Overhead presses/bent over rows/swings/jumping jacks;

4 sets of 7/7/7/20.

used 40 lb DBs

35 mins on the staionary bike

PT: shoulder, TFL, and piriformis stuff

Release

light WO

Open-

More for warm up

35 mins on stationary bike

PT: Shoulder, TFL, and piriformis exercises

Release

WO at home

Open-

overhead presses/bent over rows/ Planks/ jumping jacks: 5/5/20 secs/ 20: 3 sets

Used 40 # DBs

Release 

DB burpees etc

Open-

more for warm up

Burpees with DBs/ovehead presses/jump rope like hops: 3 sets of 5/5/30 secs.

Used 25 lb DBs for burpees and 40 Lb DBs for overhead presses.

30 mins on the stationary bike

PT: TFL, piriformis, and shoulder srength stuff

Release

back at the gym

open-

more for warm-up 

Push up rows/ overhead presses/ jumping jacks/ bent over rows: 5 each arm/ 5/ 20/ 7. 3 sets

used 40# DBs for bent over rows. 25# DBs for push up rows and over head presses.

35 mins on the stationary bike.

PT: TFL, shoulder, and piriformis stuff.

Release

WO at home- April 28th

Open-

overhead presses/bent over rows/ Planks/ jumping jacks: 5/5/20 secs/ 20: 3 sets

Used 40 # DBs

Release 

Move as WO- Sunday April 26th

packed, carried all of it down to ground floor from 1st. Loaded, unloaded, and unpacked. got a great WO

light WO

Open-

2 sets of 5 burpees with 25 lb DBs

jumping jacks/planks: 3 sets, 20/20 secs

30 mins on stationary bike

TFL, shoulder, piriformis stuff

Release

WO with burpees

Open-

 

Overhead presses/bupees/bent over rows/ jumping jacks: 7/7/7/ 20- 3 sets 

used 40 lb DBs

30 mins on the stationary bike

PT: TFL, shoulder, and piriformis stuff.

Release

push up rows etc

Open

more warm up stuff

Push up rows/overhead presses/jump rope like hops: 5 each side/5/ 30 secs, 3 sets with short breaks

Used 25 lb DBs for push up rows, 40 lb DBs for overhead presses

30 mins brisk walk on incline 

TFL/Shoulder/piriformis stuff

Release

Tabata WO etc

Open

More for warm up

bent over rows/planks/jumping jacks: 9/20-30 secs/20, 4 sets

used pair of 40 lb DBs

30 mins in the stationary bike

5 min jog

TFL and piriformis stuff

Release

WO at home: April 12th

Open

Pushup rows/overhead presses/bent over rows: 5 each side/10/10, 2 sets.

used 25 lb DBs

Release

Shoulder and TFL stuff

April 8th

Open

More for warm-up

Overhead presses/bent over rows/jumping jacks: 7/7/20 - 4 sets with very short breaks (almost Tabata) Used 40# DBs

20 mins brisk walk on incline

15 mins on the stationary bike

PT: TFL and shoulder strengthening exercises

Release

Note: been told by the PT to stays away from squats or anything involving squat like motions, as she works on my inflame piriformis

Sun April 5th

Open-

More for warmup

Bent over rows/jump rope like hops: Tabata format.

used pair of 40 lb DBs for bent over rows.

30 mins on stationary bike

PT: shoulder and TFL stuff

Release

Note: been told by the PT to stays away from squats or anything involving squat like motions, as she works on my inflame piriformis

Sat April 4th

Open-

More for warmup

Overhead presses/Jumping jacks: Tabata format.

used pair of 40 lb DBs for overhead presses

30 mins of brisk walking on incline

PT: shoulder and TFL stuff

Release

Note: been told by the PT to stays away from squats or anything involving squat like motions, as she works on my inflame piriformis

light WO

Open

2 sets of the following: push up rows/GMs/ jump rope like hops: 5 each side (25 lb DBs)/ 6-8 with 40 lb DB behind neck/ 30-40 secs

2 sets of windmills with 40 lb DB, 5 on each side.

push presses/ jumpng jacks: 6-8, 40 lb DBs/ 20 secs: 3 sets

PT: shoulder and TFL strengthening exercises

Release

March 28th- basics WO

Open

more for warm-up

DB front squats/bent over rows/swings: 4 sets of 6 (40 lb DBs)
used 45 lb DB for swings.

jumping jacks/planks; Tabata format, 20 secs on 10 off for 4 mins.

15 mins walk on steep incline.

Release

March 26th- WO

Open-

more movements and stretches for more warm-up

3 sets of 7 the following; bent over rows/DB front squats; 40 lb DB

jumping jacks/planks; Tabata format (20 sec on, 10 off- for 4 mins)

20 mins on stationary bike

release

Back in the US- 1st, easy WO

Open

some more stretches for warm up

squat presses/bent over rows/ swings: 3 sets of 7 each
used pair of 30 lb DBs, 45 lb DB for swings

20 mins on the stationary bike

PT: shoulder and TFL strengthening exercises

Close

March 9th- Ludhiana, India

Open

bent over rows/overhead presses: 3 sets of 10
used pair of 12.5 kg DBs

Jumping jacks/planks: Tabata format, 20 secs on 10 off for 4 mins

Close

March 2nd- Ludhina, India

Open

Jog: 1.5 miles

jumping jacks/sprints: Tabata format- 20 secs on 10 off for 4 mins

Shoulder and TFL strengthening exercises

Close

WO before break

Open

few more stretches for warm-up

back squats/DB DLs: 4 sets of 5

145 lbs/pair of 75 # DBs

Farmer's walks: 3 sets, 80 ft. 75 lb DBs. Short breaks

Jumping jacks/planks: Tabata format, 20 secs on 10 off, 4 mins.

PT: TFL and shoulder stuff

Release

this n' that WO

Open

bent over rows/jump rope like hops: 3 sets of 7/8/30 secs- with short breaks

Overhead presses/planks: 3 sets of 5/6/30 secs- with short breaks

used pair of 40# DBs for above

20 mins on the stationary bike

some cleans and GMs with BB, side raises (standing up) with 45 lb plate

PT: TFL and shoulder strength stuff

Release + .25 mile jog

Russian Twists WO

Open

Swings/jumping jacks; Tabata format, 20 secs on 10 off, 4 minutes.

used 45 lb DB for swings

Squat press/push ups: 2 sets of 5 each

used 40 lb DBs for squat presses

20 mins brisk walk on incline 

Russian twists/bent over rows; 3 sets of 7 each 

35 lb for RT, 40 lb DBs for bent over rows 

PT: TFL and shoulder strength

Release

2/15/09: day off light stuff

Open

20 mins jog

several stretches etc

TFL and shoulder strengthening motions

Release

short WO

Open

more for warm-up

back squats/DLs: 3 sets of 5 with short breaks
weights: 145 lbs/185 lbs

Good mornings/Farmers walks: 3 sets- 7 reps/30 ft
weights: 95 lbs/pair of 75 lb DBs

TFL and shoulder stuff

Release

WO with some basics

Open

few more exercises for warm-up

5 sets of 5 reps of the following: push-ups/bent over rows/overhead presses
weights:
bent over rows: 40 lb DBs
Over head presses: 30 lb DBs

20 mins on indoor rower

PT: Shoulder and TFL strengthening exercises

Release

Mixed WO

Open

warm-up: windmills (25 lb DB in each hand) 5 each side, 5 burpees with 25 lb DBs.
3 sets of 10 air-squats, with 10 sec break.

20 mins on stationary bike.

squat rows/DB DLs: 1o squat rows, 7 DB DLs, 3 sets with short breaks.
weigths; 175 for squat rows, pair of 75 lb DBs

jumping jacks/planks: Tabata format: 20 secs on 10 secs off- 4 mins.

PT: TFL and shoulder strength exercises

Release

Short WO

Open

A bit more for warm-up

DB overhead presses/bent over rows/swings/ one arm DB snatches with windmill on top: 3 sets 7

For 1 arm snatches/windmills used 35 lbs DB

For swings used a 45 lbs DB

everything else; pair of 40 lb DBs

PT: TFL and shoulder strength

Release

TGUs with windmill etc

Open

Alternating TGUs with Windmill on top: 5 each side, 2 sets. 40 lb DB

25 jumping jack after each set.

DB deadlifts/ bent over rows: 4 sets of 5

DB DLs: 80 lb DBs

bent over rows: 45 lb DBs 

PT: TFL and shoulder strength exercises

Release: 30 mins on stationary bike

DL Walks etc

Open-

extended warm up

push-up rows/push presses/bent over rows: 2 sets of 5 each, 40 lb DBs

(push up rows 5 each arm, 25 lb DBs)

DL Walks/ good mornings: 5 sets of 5

weights: DL walks- 75 lb DBs, GMs- 80 lbs

Swings/ Planks: Tabata format- 20 secs on 10 secs off for 4 mins

used 50 lb DB for swings

PT: TFL and shoulder strength exercises

Release: 20 mins brisk walk on incline

day off/light WO

Open-

35 mins stationary bike

PT: TFL and shoulder strength exercises

20 Min brisk walk on incline

Release: stretches etc

BR variation etc

Open-

longer than usual warm up.

Bertrand Russell: 3 sets of 7 of the following
bent rows (40 lb DBs)
DB squat presses (40 lb DBs)
swings (45 lb DB)
burpees (25 lb DBs)

Bar thrusts: 3 sets of 10 (each arm)
weight- 60 lbs

One arm DB snatches/windmills: 2 sets, 5 reps each arm
weights- 35 lbs DB

Buelers: 2 sets of 7 each side, 35 lbs

PT: TFL and shoulder rehab stuff

Release: 20 mins brisk walk on incline

day-off/ light stuff

Open

30 mins on stationary bike

15 mins brisk walk on incline

TFL and shoulder strength stuff

Release

DB Combo etc

Open-

A bit more for warm-up

Squat presses/bent-over rows/DB burpees: 3 sets of 7 each

squat presses and bent rows: pair of 40 lb DBs
burpees: pair of 25 lb DBs

23 mins on indoor rower: 5K.

PT: TFL and shoulder strength exercises

Release

15 mins in steam room

Stretches etc

Open-

extended warm-up

20 mins jog

snatches/good mornings: 2 sets 10 each

PT: TFL and shoulder strength stuff

Release

Basics WO

Open-

25 mins on stationary bike

Push-ups/bent over rows/DLs/push-presses/wind mills: 3 sets with the following number of reps;
push ups- 10
bent over rows- 6-7 reps (40 lb DBs)
DLs- 6-7 reps (155 lbs)
push presses- 5 reps (95 lbs)
wind mills- 5 each side (40 lb DB)
-took about a 30-45 sec break after each set

PT: shoulder and TFL strengthening exercises

Release

B Russell variations etc

Open-

longer than usual warm up and 10 mins on indoor rower.

Bertrand Russell: 3 sets of 6 of the following
bent rows (40 lb DBs)
DB front squats (40 lb DBs)
swings (45 lb DB)
burpees (25 lb DBs)

Speed squats/Dead lifts: 5 reps/ 3-5 reps
weights- 135 lbs/ 185 lbs

Buelers/One arm DB snatches: 6 reps each arm/5 reps each arm
weights- 35 lbs/ 40 lb DB

Bar thrusts: 3 sets of 10 (each arm)
weight- 55 lbs

PT: TFL and shoulder rehab stuff

10 mins brisk walk on incline

Release

15 min in the steam room

lighter WO

Open-

20 mins brisk walk on incline

Stretches, snatches/good mornings: 2 sets of 10 with BB

Bar thrusts: 3 sets of 10 (each side) 55 lbs

Russian twists: 3 sets of 7 (each side)

Bent over rows: 3 sets of 7: 45 lb DBs

PT: shoulder and TFL strength exercises.

Release

DL walks etc

Open-

longer than usual warm-up.

DB front squats/bent over rows: 6 reps, 6 sets: 40 lb DBs

Overhead presses/swings/Planks: 4 sets of: 6-8 reps/8 swings/ 20 secs for planks
Overhead presses: 30 lb DBs
Swings: 45 lb DB

DL walks/snatches/ good mornings: 4-6 reps, 4 sets. 30 - 35 feet
DL walks: pair of 75 lb DBs
Snatches/GMs: 45 lb BB

Brisk walk on incline: 15 mins

PT: TFL and shoulder strength exercises

Release

Day off stuff

Open-

Stationary bike: 40 mins

Stretches, GHD etc 

Cleans/GMs with a BB

PT: TFL and shoulder strength

20 mins brisk walk on incline

Release

Steam room- 15 mins

1RM back-squats etc

Open-

Back Squats/Bent over rows: Increased the weight each set for back squats - Bent over rows in-between..
Weights:
Back squats; 135 lbs, 155 lbs, 160 lbs, 185 lbs (reps, 5, 5, 5, 3)
Bent over rows; 45 lb DBs

Bar thrusts/Russian Twists: 3 sets of 10/7 (each arm)
BTs: 60 lbs
RTs: 35 lbs

Swings/Plank: Tabata format; 20 secs on 10 secs off.
45 lb DB for swings

PT: TFL and shoulder strength.

Release