Shoulder stretch, roller
Warm up sets (Bench Press)
Working sets:
160 x 5
180 x 5
205 x 10
Warm up sets (Barbell row)
Working sets:
180 x 5
205 x 5
230 x 8
Roller
No assistance lifts today, but it felt good to hit 10 reps on that. We hung the punching bag for Dawn and she started hitting that today. It was great, she worked the bag and I showed Ian how to hold the bag. We bought her some pink boxing gloves; I think it’s the only pink thing she owns.
After my sets I hit the bag for a bit too, may start doing that for conditioning from time to time.
(late entry from Tuesday night)
Sled + 75lb son - 4 trips (apprx. 60 feet per trip)
Ian & I had fun pulling the sled up and down the street. Tony gave me an old climbing harness so we put that on Ian and tied the tire to it. Was impressed that he made 2 full trips!
(late entry from Thursday evening)
quick one
Double Arm Swing (squat position) - Kettlebell
35 lb kb x 20 x 4
during this, Ian did some jump rope - he’s getting a lot better at it. Then we just rested and watched a lot of Spongebob :)
last couple day’s activities:
Thursday:
had a fun hiking adventure with Ian
Friday:
Double Arm Swing (squat position) - Kettlebell
35 lb kb x 20 x 4
One arm walk (holding kettlebell to my side). Basically, walked up and down the street which is at a slight incline.
35 lb kb x 2 trips/each hand = 4 trips total
Then went on a bike ride with Ian
Saturday:
Went on a bike ride with Dawn and Ian
All of this was a lot of fun. I can tell the kettlebell is going to be great.
Great time playing soccer today. Myself and coach against Ian’s entire soccer team. They kicked our butt and it was awesome. HAHA
Morning: just went for a walk. Woke up with an insane headache. The fresh air seemed to mostly clear it out.
Evening: went to a soccer coaching clinic. I am assistant coach for my son’s soccer team and it is a blast. The clinic was fun, went through the handbook, then did some example stretching and drills with the other coaches; gave us all good ideas on what to do with our teams.
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Walked to my destimation / jogged back
Abs:
Hang-hold:
20 sec x 3 (weak!)
(Got this gem from Darren (Coach) [who got it from http://danjohn.net/] Hang from a chinup bar, bring your knees up to your chest, and hold as long as you can. As soon as the top of your thighs drop below parallel with the floor, you’re done.)
This is a good one. Abs/core needs work and this is going to help. Thanks again Coach.
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Started with a walk to my destination today then jogged back. I must be doing something right since I was actually able to jog the whole way back. I’ll call it progress.
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