Legs

Am going to avoid putting too much pressure on my back, it took a lot of volume from that 21 days.  This one was a collection of some of the leg ones.

Stairmaster with vest (made total weight 218 pounds)
10 minutes, got 32 floors

Travelling Lunges, 10 steps, then 5 pulsing lunges per leg, then 10 steps, then 5 pulsing lunges per leg count as one set, 4 sets with 55 pounds

Leg Extension - 3x25.....130

Glute Ham Raise - 3x15

High Leg Press Drop Set
360x15
270x15
180x15
90x10 with pause at bottom

Good burner workout.

Legs

It is fun to do a leg workout when they are still sore from the last one, todays workout courtesy of Steve.

10 minutes on stairs, 34 floors

Leg Extension - 2x25......120

Hamstring Curl - 2x25.....90

Superset
Sled Press - 4x20......200
Single Leg Sled Press - 4x10 per leg......100

Massive Drop Set
Leg Press
360x15
270x12
180x10
90x10 with pause at bottom

Travelling Lunges, 10 steps, then 5 pulsing lunges per leg, then 10 steps, then 5 pulsing lunges per leg count as one set, 5 sets with 50

Quads simply done, sucked doing a quad intensive workout with them still sore, hopefully I can walk tomorrow.  The hardest part was the 5 sets of travelling lunges.

Legs + Random

Hip Thrusts  - 3x20......225

For time
50 Floors on stairmaster
Run 0.50 on ecomill
Time: 19:42

Fat Grip Farmers Walk, across gym and back - 50s

Leg Elevated situps - 3x10

Conditioning

For time
100 Double unders
100 KB Swings - 50 lbs
100 Metres on Marpo - level 5
100 Calories on Ecomill
Time - 18:13

10 Minutes on Stairmaster

The kb swings took the longest, the marpo was unbroken but overall it was a fun sweaty workout.

Conditioning

Just a simple conditioning.

Stair Master - 5 minute warmup

Ecomill Run for 1 mile - 13 minutes

Bike 2 miles in 7 minutes

Kept it intense, good sweaty workout.

Conditioning

Random conditioning routine

3 Rounds, each for time
8 Burpees
10 Box Jumps - 37 inches
Farmers walk with 200, across studio and back
Times: 1:49, 1:56, 2:02

3 Rounds, each for time
Run 0.10 miles on ecomill
25 KB Swings - 50
Times: 1:50, 1:36, 1:28

10 Minutes on stairs, 42 floors

The second part got quicker because I ran faster, the swings were all unbroken.

Conditioning

Just felt like some light cardio, no circuits

1 mile run on ecomill in 13 minutes

10 minutes on stairmaster

I know 13 minutes sees slow for a mile, which it is, but the ecomill treadmills are self propelled, so mimics running outside, and on a permanent slant so it mimics running uphill.

Conditioning

Felt like a nice sweaty workout.

10 Minutes on stairs, about 40 floors, decent pacing.

3 Rounds
run 0.15 miles on Ecomill
15 Burpees

3 Rounds
10 Box Jumps - 37 inches
20 KB Swings - 50 lbs

Good sweaty workout.  Neither of the couplets were timed, but for the burpee running one I went as fast as possible, I didn't really break between exercises but each turned into slow motion.

Conditioning

5 Minute Run on Ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 Metres on Marpo - 4

3 Rounds
10 Burpees
20 KB Swings
10 High Stepups per leg

30 Floors on Stairmaster

Conditioning

Didn't feel like max effort intervals, so went with a bit more steady style of conditioning.

10 Minutes of stairs, I think about 42 steps

3 Rounds for time
Prowler Push there and back - 180
10 Burpees
Time: 7:26

Ecomill, 90 second run intervals

The first part was good, got my heart rate up, legs working, nothing crazy intense, but a good mini workout.  The second part was easier than I expected, I didn't really hit my wall till the third round, I kind of kept moving between exercises, taking short breaks at most.  The last time was just to keep a steady pace, running on the ecomill makes running on a treadmill seem like a joke, but it's fun.  Good workout.

Conditioning

Time to sweat!

Prowler, drag backwards there, drag forwards back at 270 lbs
5 Rounds for time
13:45

10 minutes of stairs at lvl 7

Simple but fun.  The prowler circuit burned the legs like crazy, and the lungs too.  After the third round I let one of the other trainers borrow the prowler, so my time may have been a bit faster, not sure.  Fun workout!

Full Body

Prowler time, with a pr in my head.

Prowler
180xhalf a set
270x1 set
360x1 set
450x1 set
540x half way there, half way back

Stairmaster - 50 floors in 10:20

So my pr on the prowler is 500 pounds even, that was one painful set, I didn't know if a pr of 40 pounds was even possible.  The set at 450 was really heavy, but I figured I'd go for it anyway.  As soon as I moved it I knew within seconds I wouldn't make it all the way there, my feet slipped, my shoulders killed, my legs were running out of drive.  I parked it right in the middle of the laneway, rested a bit then came back, and that was flipping hard.  It's still a pr, but may feel like a while before I get it all the way there and all the way back.  Doing stairs afterwards was kind of like a cruel idea for my legs.  They felt like a ton and this didn't help, not my fastest 50 flights but still not bad considering what I did before it.  Good workout!

Core and conditioning

Extra day for fun!

Tension Woodchop
35x10
42.5x10
42.5x10

Swiss Ball Rollouts - 3x15

50 Floors on Stairmaster - 9:52

Finally got that sub 10 on the 50 floors, I was sweaty and tired by the end but it was good.

Full Body

My CNS may need a break soon, but why not try another workout, going easy on the volume.

Handstand Pushups - 14, 10, 10

Hammer Strength Row (high to low) - 180x12, 10, 10

Tension Woodchops
25x10
30x10
35x10

Stairmaster - 60 Floors, un timed

Decent workout.  The stairs were done for 10 floors at a moderate pace, then another ten sped up for 3 sets, hence the 60 floors.  The last sped I went to speed 18, which is essentially running on the stairmaster, that really burned the legs.

Core and conditioning

One of my new gym's favourite devices

Cable Punch
30x10
42.5x10
50x10

Swiss Ball Pull in - 3x20

Swiss Ball Rollout - 3x15

50 Floors on stair master - 11:04

Good workout today.  I tried the swiss ball for the pull ins instead of the TRX, I felt the TRX more in my abs though.  I beat my time on the 50 floors but over a minute again, last time getting 12:22, I was sweaty and struggled but will work towards a sub 10 minute.

Core and cardio

GHD Iso Ball Toss - 10x15, 20, 20

Double KB Swings
30sx10
45sx10
45sx10

Ab Crunch Machine
180x15
220x15
250x15

50 Floors on stairmaster - 12:22

The first exercise I made up on the spot, you sit in a GHD machine, lay flat so your supporting your upper torso with your core, and toss the 10 lb med ball up and catch.  The impact of the ball forces you to brace your core so you don't fall back, it was effective.  The swings I used two kettlebells, a bit awkward but the 50 isn't heavy enough.  The weight in the end being equal to 90 wasn't easy.  I performed the stairmaster faster this for 50 floors, my legs got real heavy.  Good workout!

Core and conditioning

Tension Woodchop (forget weights)

Ball Slams - 3x10.....13 kg

TRX Leg Pullin - 3x25

50 Floors on Stairs- 13:11

For the ball slams I really focussed on speed and acceleration, slamming the ball as hard as I can.  The pullins hurt the abs quite a bit.  I wanted to try the stair climber for a change, I loved it, my legs and lungs burned well.  50 Floors was a random choice but I probably could have done it faster, I'll try it another time.