PCJ workout log

[coffmantojohs]

04-07 Tue workout=
warm up - mile run
Main - 50, 40, 30, 20, 10 (time 16:30)
Jump Rope singles (above x 4)
Abmat sit ups
Finisher - wall squat time 5:30 (best to date)

[coffmantojohs]

04-09 Thur workout=
warm up - mile run
main - 60 squats, 30 push ups, 60 sit ups
note - racing in 2 days and have bad muscle fatigue.

[coffmantojohs]

04-14 Tues workout=
warm out - lap around park, dynamic stretch, prints
main - 5 x 5
a) BB dead lift - 2 @ 120 lbs, 2 @ 140 lbs
b1) BB shoulder press 50 lbs
b2) swing rows

finisher - squats

note - lower back went out I suspect from dead lift weight. NO WEIGHT LIFTING till better!

04-15 Wed - back still very bad. did normal activity and got worse.
04-16 Thu - flat in bed due to back. alternating heat/ice
04-17 Fri - flat in bed due to back. alternating heat/ice
04-18 Sat - back better. light normal activity
04-19 Sun - back better still. light activity again
04-20 Mon - back close to normal. rode lightly and was sore afterwards.

[coffmantojohs]

04-21 Tue workout=
warm up jog/side shuffle
main - 3 rounds: max pull ups (17 green band), (8 blue band), (4 blue band) + 10 ea push ups & squats
run 1/2 mile, 10 burpees, run 1/2 mile up hill, 10 ea squats & push ups (completed 2 rounds in 40 min)

Note: 1) back held up fairly well. ice/heat throughout day. 2) didn't feel very strong today. don't think it was due to the heat, body just didn't have it.

04-22 Wed
Rode for about an hour and raced at night. all is good.

[coffmantojohs]

04-23 Thu workout=
warm up jog and stretch
main: manmakers using single 15 weight. completed 30 in about 20 minutes
finisher: 1 minute center plank, right & left

note: back is good. was in the car for 4 hours today and back still is good.