Friday, April 29, 2016

BodyBuilding Revealed

Full Body Workout this morning:

Day 1…..
From BBR:

Barbell Squat  95#
Semi-Stiff Legged Deadlift  60#, 150#
Standing Calf Raise, 180#
Wide-Grip Chin-ups 25# counterweight
Flat Bench Press, 95#
Seated Dumbbell Press, 60#
Straight Bar Curl, 55#
Close Grip Bench Press, 95#
Crunches 50#

two sets, 10 reps each.

Warm up using treadmill, chin up bar, shoulder stretches and dynamic stretching.

Finished up after the exercises listed above with 20 minute treadmill walk…….

Sunday, April 24, 2016

Ashtanga Yoga one half series Home Practice

Another day of Ashtanga yoga practice at home, using half series beginner level asanas.

Lovely morning for yoga, sun shining, beautiful day planned.

Friday, April 22, 2016

Fitness and yoga practice

today morning fitness pull ups, leg presses, dumb bell one arm pulls, cycle, elliptical....

Evening Ashtanga yoga half primary.....a little rusty.  Yesterday went to community yoga class at Pascagoula River Audobon Center,  an hour class of Hatha yoga.  Beautiful scenery and energized a desire for more home practice of Ashtanga.  

Monday, April 18, 2016


Returned to HP for barbell weight training:

warmed up with PVC and row machine then

warmed up with weight up to:
Sqt 95x5x3
Press 85x5x3
leg machine 250 # x 5

cool down

Friday, April 15, 2016

planet fitness

For past few days, I have been working out at Planet Fitness.  Impressive facility, clean and no sales pressure by trainers.  Area is large and well laid out.  There are three work out areas:  cross fit, 30 minute workout, and 12 minute abs.

Lots of cardio and tv sets.  Plenty of weight machines and love the counterweight pull up station.

There are no barbells with free weights, but that is OK since I have a squat rack in my garage.

Friday, April 8, 2016

Be Strong

Friday morning workout was at Healthplex:

Warm Up with PVC moves, treadmill and row machine then

Starting Strength's

95x5x5 Bench Press
65x5x5 Press
135x5x2 Dead Lift

Stretching then cool down

Wednesday, March 16, 2016


Did 30 minute spin class.
Sweated and heart rate ranged 125-135 through out class.
Music not too loud and class was small.

Tuesday, March 15, 2016

Be Brave

warm up, chest to bar assisted 5 reps 3 sets:
run on treadmill 0.5 mile at 12 minute pace
ladder plank in and out
jump back
inch up down

Sunday, March 13, 2016

Games Crossfit 16.3

10x 45# snatch
3x  chest to bar

13 reps…

need to work on chest to bar…….

Tuesday, March 8, 2016

Be Brave

warm up
190# x5x1. Dead Lift

Wall balls 10
Wide out squats 20

Repeat for 8 rounds time. 12+ minutes

Stretch cool down

Saturday, March 5, 2016

Games crossfit 16.2

89 rep within 4 minutes games open at Box Life Crossfit.  Saturday morning ar 10:00 hrs

Wednesday, March 2, 2016

Be Brave

Workout:  warm up
200#x5x1 dead lift on machine
then the Be Brave workout:

walking lunge with 10# KB
swing with KB
SLDL with KB
Squat high pull with KB


cool down and stretch

Monday, February 29, 2016

Crossfit Games 16.1

Saturday performed 16.1 scaled age 60+, did walking lunge with weight until judge noticed I should be doing no weight walking lunge.  After two rounds laid down weights and continued getting final reps of 137.  This lowered recorded heart rate from 160s to 150s and pace quickened.

Walking lunge 25 ft
8 burpees over bar
Walking lunge 25 ft
8 Jumping pull ups

repeat above for 20 minutes

Tuesday, February 16, 2016

Be Brave

Warm Up
Chest press up to 75x5x3
Bull's eye workout:

10# wall ball 6x
10# sit ups 6x
overheal 10# ball carry one lap

above repeated 10x

cool down

Monday, February 15, 2016

Starting Strength workout

Warmed up then

Bench Press  95x5x3
Squat             95x5x3
Dead Life     185x5x1

Cool down

Wednesday, February 3, 2016

Thursday, January 14, 2016

Thursday workout

SRHS Healthplex

worked out Bench Press, Dead Lift, Squat, lat side pull.
BP 70x12x2, DL 80x12x2, Sqt 55x12x2

Back using heart rate monitor and recovered from cold.  noticed heart rate higher than normal and recovery takes longer too.  exhausting workout today.