Didn't blog from London, so lengthy training data post...
12/20 - 5x2m rounds hvy bag, 3x2m rounds shadowboxing - Bas Rutten MMA Workout/Boxing
12/19 - 40lb weighted vest work - dips 10/8/7, chins 6/4/3/3 - bw chins 6/3 - wrist roller 10lbs x2 cycles
12/18 - travel day, pullups/chinups GTG protocol 10x5
12/17 - pushups 40/15/10/10, airsquats 40/15/20, dt pulldown/pullapart 20/20
12/16 - missed PT
12/15 - 5x giant set - pushups x10, airsquat x20, dt pulldown x10, dt pullapart x10, dt lateral raise x10
12/14 - 3x20 giant set - pushups, deep breathing stretch, airsquats, pulldown, pullapart, lateral raise, airsquats
12/13 - pushups/airsquats 10x10, deep breathing stretch/dynamic tension pulldowns & pullaparts x20
12/12 - travel day/100 pushups
12/11 - 15m roadwork, sprints x5
12/10 - 1.5/2.0m[?] jog/run [Duke East Campus jogging path - online sources vary on the length] - 20m stretching
12/9 - 50 [rep total] chinups/pullups - 3 circuits of chins/wide pullups/standard pullups/close grip pullups to completion - 50 hyperextensions in 3 sets [25 bw 15-10 w/12lb med ball] - 20m intervals treadmill
12/20 - 5x2m rounds hvy bag, 3x2m rounds shadowboxing - Bas Rutten MMA Workout/Boxing
12/19 - 40lb weighted vest work - dips 10/8/7, chins 6/4/3/3 - bw chins 6/3 - wrist roller 10lbs x2 cycles
12/18 - travel day, pullups/chinups GTG protocol 10x5
12/17 - pushups 40/15/10/10, airsquats 40/15/20, dt pulldown/pullapart 20/20
12/16 - missed PT
12/15 - 5x giant set - pushups x10, airsquat x20, dt pulldown x10, dt pullapart x10, dt lateral raise x10
12/14 - 3x20 giant set - pushups, deep breathing stretch, airsquats, pulldown, pullapart, lateral raise, airsquats
12/13 - pushups/airsquats 10x10, deep breathing stretch/dynamic tension pulldowns & pullaparts x20
12/12 - travel day/100 pushups
12/11 - 15m roadwork, sprints x5
12/10 - 1.5/2.0m[?] jog/run [Duke East Campus jogging path - online sources vary on the length] - 20m stretching
12/9 - 50 [rep total] chinups/pullups - 3 circuits of chins/wide pullups/standard pullups/close grip pullups to completion - 50 hyperextensions in 3 sets [25 bw 15-10 w/12lb med ball] - 20m intervals treadmill
Commitment: "Everyone wants a magic pill or an easy fad diet to follow to get in shape. When their lack of self-discipline bites them in the butt, they blame other people. I hear “you have better genetics than me,” “I have a thyroid problem”, and the most famous excuse of them all “if I took steroids I would look like those guys in the magazines, too.” Bad news America. We are the fattest country in the world for a reason. We are lazy and our country is in constant search for instant gratification without hard work. This type of work ethic will catch up with you in the long run..."
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