Weekly Record (Sept. 25 - Oct. 1, 2011)

Sunday

• No Work (Recovery Day)

Monday

• Men's Fitness "Yearlong Workout - Phase 1, Workout 1."
• 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; 11 pushups, rest for 11 seconds; etc., through to 1 pushup, rest for 1 second (91 pushups).
• Boxing routine: 1 minute heavy bag workout &100 skipropes x 10 reps.

Tuesday

• Men's Fitness "Prehab Workout" - No weights, body resistance only.
• 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; 11 pushups, rest for 11 seconds; etc., through to 1 pushup, rest for 1 second (91 pushups).

Wednesday

• Men's Fitness "Yearlong Workout - Phase 1, Workout 2" (70 lb. barbell; 21 lb. dumbells)
• 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; 11 pushups, rest for 11 seconds; etc., through to 1 pushup, rest for 1 second (91 pushups).
• Boxing routine: 1 minute heavy bag workout &100 skipropes x 10 reps.
• 3.5 mile road run. 28 minutes; 8:00 miles.

Thursday

• Men's Fitness "Prehab Workout" - No weights, body resistance only.

Friday

• Men's Fitness "Yearlong Workout - Phase 1, Workout 3" (70 lb. barbell; 21 lb. dumbells)
• 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; 11 pushups, rest for 11 seconds; etc., through to 1 pushup, rest for 1 second (91 pushups).
• 5 mile road run in 40:00 (8:00 miles)

Saturday

• 14 pushups, rest for 14 seconds; 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; etc., through to 1 pushup, rest for 1 second (105 pushups).
• Men's Fitness "Prehab Workout" - No weights, body resistance only.