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4/1/09
fought insomnia. ie- rest

4/2/09
minimal biking
1 hr yoga
15,12,9 fran
135# DL x 25,15
8 min core work

Goals going forward:
1. Yoga 5 days/ week — in the morning mon-friday
2. 2-3 long cardio sessions a week. At least one on the bike, at least one not on the bike
3. Minimum 5 lifting workouts/ week; they can be short HIIT ones though.
4. Boxing 1-2 times/week — (this gonna have to happen after I move on 6/1; it’s too far from home right now)
5. FOCUS ON MY NUTRITION
6. FOCUS ON MY NUTRITION

4/5/09
45 min yoga
rest day

4/6/09
1 hr yoga
40 min eliptical @ ~65% HR
crossfit 300 challenge
~10 minutes

4/7/09
30min yoga
minimal biking

4/8/09
40miles biking

4/9/09
25 miles biking
5 rounds of
225# x 6 DL
25 pushups
12 lat-pulldowns @ either 70 or 80#

4/10/09
2 mile run –cut short from 3.5mi b/c my lower back was hurting. I clearly didn’t stretch well Thurs.
3 rounds of 15,12,9 reps
80# squat -> press
bicep curls
seated row

4/11/09
75 min yoga –light workout
50 minutes of indoor soccer

4/12/09
on the bus for most of the day… but i got in a light 45min run

4/13/09
on the bus/ interviewing all day

4/14-15/09
40 min eliptical
40 min working out (but i don’t remember what)
some yoga
I think i did something else, but dont’ really remember

4/16/09
~15miles biking
4 miles running

4/18/09
3 hours on the bike (i’m guessing around 50-55 miles)

4/19/09
nada

4/20/09
1 hr yoga
6 min core work
Modified CF 300 challenge
(basically i subbed 3 rounds of 17reps DL and 12reps bench @ 135# for the 50DL/50pushups) ~9:46

4/21/09
30min yoga
40 miles biking

4/22/09
nada

4/23/09
85 burpees and 15 pullups ~10minutes
1 hr yoga

4/24/09
30 miles biking

4/25/09
40 miles biking

So I’m trying to work on my pull ups right now, cuz I SUCK at pull ups.

4/27/09
5 sets of 3 pullups w/ 30 sec rest between
5 rounds of:
185# DL – 8 reps
30 pushups
90# cleans (started doing 140# squats after 2 rounds) – 8 reps
~didn’t have my watch, but around 12min (pushups being the weak suit)
quick rest
3 rounds
25 calf raises
12 dips
—- 1 hour yoga

4/28/09
30 min yoga
4 rounds:
95# (blanking on name) “split leg from top of clean position to overhead press and back down quickly” 12 reps
4 pullups
10 min shoulder work
5 min core work

4/29/09
5 rounds:
225# squat – 6 reps
135# bench
80# seated row
-quick rest
3 sets (12) 190# leg press
2 set bicep curls

4/30/09
50 minute run with 10x 2minute intervals

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