First Stew Smith workout

Didn't quite finnish because I was pressed for time today, but the whole thing still took over an hour

4 rounds

1/4 mile run

10 x95# thrusters

10 3' box jumps

20 lunges each leg

20 squats

20 half squats

Light weight shoulder workout

20 DB complex 20#

Curl, press, tricep, press, squat, burpee

Supposed to do 3 rounds but only fit in 1

5 x155# bench press (75% max)

25 Burpees

50 reverse crunches

50 double crunches

1 min plank hold

HOOYAH

Steve

Run/Swim

3.4 mile run to the gym
temp: 20

The snow on the ground made me think of running on the beach. With every step, the snow moves out form under you like the way sand would.

5 5 5 x185# Bench Press

Swim:
100yd CSS warm up

10 rounds
25yd Kickboard
50yd CSS

250yd CSS cool down

HOOYAH
Steve

Lynne

Lynne

5 rounds of

Max Bodyweight Bench Press (165#)

Max Pull Ups

10/15

10/15

9/13

9/15

9/14

I interpreted it as a workout for max reps so I took 2-3 min inbetween rounds as I would inbetween regular power lifts. I probably could have gotten a few more reps on bench, but without a spotter I had to keep it safe.

Modified Ab Rape

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

23:12

HOOYAH

Steve

Partner WOD

Group of 3

50 3' box jumps each (going around in a circle)

Then with 4 people, 250 pull ups combined. I did 100 of the 250.

2x 10x 135# Bench Press

3 rounds:

Max rep Bench Press 95#

No rest

Max reps Push Ups

34, 30

25, 24

26, 30

My arms were dead after this. My only pain right now is on my hands from all of the recent pull ups. Tomorrow would be a good day for a swim but I don't know if I can get to the gym with practice at night.

HOOYAH

Steve

Annie

Yesterday

5 5 5 x185# bench press

Annie 

50 40 30 20 10

Double Unders

Sit Ups

10x14 barbell partner curls

An hour of basketball.

Today I had a one day soccer tournament in Albany. I'm feeling really sore. My leg hasnt been hurting me but I might have injured my groin. I'll see how it feels tomorrow.

HOOYAH

Steve

Lift and Metcon

3 3 3 3 5 x185# Bench Press

10 rounds Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

7:28

5 5 5 x225# Deadlift

Max Pull Ups: 17

Bench (again) with some runner friends:

15 15 15 x105# 

Another Upper Body Day

Racquetball

5 5 5 5 x175# Bench Press

Right after last set, max push ups:

80

3 Rounds of:

Front arm raises 20# each arm

Side arm raises 20# each arm

3x max pull ups:

15 14 11

2 sets 50 4c Flutter Kicks

75 straight leg 10# sit ups

HOOYAH

Steve

Lifting

5 5 5 5 5 x165# Bench Press

3 rounds

10 x135# Back Squat

5 x135# Front Squat

Modified Helen

3 rounds:

1/4mile

20 x45# KB swings

12 Pull Ups

14:45

I kept a running clock but had to go beetween track and pull up bar. No broken sets.

HOOYAH

Steve

Long workout

5 rounds

5 Pull Ups

10 one arm clean and jerk 45# (alternating)

30 Flutter Kicks

1 min overhead hold 45#

18:00

5 x155# Bench Press

5 5 x175# Bench Press

4 x185# Bench Press

3 person alternating barbell curls

20 rounds of 10 x45#

3 rounds

1 min plank

30 sec right plank

30 sec left plank

1 min front leaning rest

15 partner leg throws

25 Russian twists 12#

25 straight leg sit ups 12#

15 partner pass situps 12#

HOOYAH
Steve

Past Week

Last week starting wednesday night (18th) to this past wednesday (25th) I had the flu. It obviously prevented me from doing any workouts. Xmas morning I flew out of the country to Curacao. Sincce I have ben here I have been trying to get in some semblance of a workout each day.

26th
I have been swimming laps of CSS in the ocean. I am mot sure the actual distance that I am going but each lap seems to be about 150m.

600m CSS

10 18kg DB Bench Press
10 20kg DB Bench Press
10 22kg DB Bench Press
10 24kg DB Bench Press
10 26kg DB Bench Press

5 16kg DB Shoulder Press
5 18kg DB Shoulder Press
5 20kg DB Shoulder Press
5 20kg DB Shoulder Press
5 20kg DB Shoulder Press

Each Arm
10 10 10 10 10 12kg DB Curl

27th

600m CSS

I hope to do a workout today. I am working on my PADI diving certification plus I still have 2 college supplements to do in the next couple days so it will be tough.

HOOYAH
Steve

Upper Body Only

To air on the side of caution with my leg injury from the soccer season, I am going to discontinue all lower body lifting for a while. I need this injury to go away for good before june.

5 5 5 x175# Bench Press

30 30 20 20 10 10 x30# ammo can press (1 DB)

10 8 6 x70# Curls

5 rounds

5 pull ups

5 chin ups

Max set of push ups

50

Max set of flutter kicks

100

I'm going to be sore tomorrow.

HOOYAH

Steve

DC Workouts

Yesterday:

5 x255# Deadlift

5 5 5 x175# Bench Press

5 5 5 x225# Back Squat

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

At home a lot of squats with m sister (age 8 as weight)

Today:

Plyo push ups

HOOYAH

Steve

Monday and Today

Monday:

5 5 5 x170# Bench Press
5 5 5 x205# Back Squat
5 x245# Deadlift

Afterwards max Sit Ups in 2 minutes
112

Thats a new PR. Up from around 85.

Today:
5 5 5 x160# Power Clean
5 5 5 x125# Shoulder Press
5 5 5 x215# Back Squat

Afterwards max Push Ups in 2 minutes
100

Thats a new PR. Up from around 75.

HOOYAH
Steve

Bench

Racquetball

Basketball

7 5 5 5 x165# Bench Press

With no rest in-between:

30x 95# Bench Press

16x 75# Bench Press

12x 55# Bench Press

30x 45# Bench Press

Back to Starting Strength and pool on Monday.

HOOYAH

Steve

Wednesday's PR

I went to the gym on wednesday with some friends to find my 1 rep max on deadlift and Bench Press.
Deadlift #315
Bench Press #205

I definitely could have gone higher on the Deadlift. I had already done 10/12 reps leading up to the max. The actual rep was not that difficult. I will try again in a few months.

I'm heading to the gym today. Will post later.

HOOYAH
Steve

Monday

Starting strength:

5 5 5 x220# Back Squat

5 5 5 x165# Bench Press

5 x225# Deadlift

Because I am going to have such a weird break schedule I have decided I am going to try to find my 1rep max for each of the lifts as a good starting indicator.

Great Day

Started off the morning with pool running. I do this every monday wednesday friday. Today was special because I did a 45yd under water swim. This matched my current PR. I am going to try make it a habbit of doing 45s each time. Its really difficult and you need someone to spot you cause its dangerous. 

At the JCC

5 5 5 x210# Back Squat

5 5 5 x165# Bench Press

5 x215# Deadlift

10x50yd CSS

5x50 Scissor Kick (kickboard)

10x25 Under Water

Gym Closed

Gym was closed early on Friday so there really wasn't any time to go in.

Today:

5 5 5 x160# Bench Press

5 5 5 x200 Back Squat (final reps a bit slow)

5 x205# Deadlift 

10 20 30 20 10 TRX Push Ups

5-6 games of racquetball

HOOYAH

Steve

Swim and Lift

5 5 5 x185# Back Squat

5 5 5 x155# Bench Press

5 x185# Deadlift

10x100 CSS

HOOYAH

Steve

Saturday

No time to get to the gym yesterday. I had Model United Nations until 9 friday night and all day today. When I finished I headed to the gym to do my starting strength program.

5 5 5 x175# Back Squat
5 x170# Deadlift
5 5 5 x145# Bench Press

HOOYAH
Steve