#crunch machine

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The Last Day Of January Workout - Woot!

The Last Day Of January Workout – Woot!

Hey FitFam, Happy Tuesday! 

The last day of January, and we have some fun events coming up in Feb — starting tomorrow. If you haven’t yet signed up for the squat challenge, please email me at [email protected] that way I know who all is participating, it is free, click here

for the rules.  I can very excited to see how far all of you get with it and how much it will challenge you :) Good…

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Monday

Stair master for 30 mins .. 72 steps a min. 

Rotary oblique .. 70 x 20, 80, 90, 100 x15, 100, 100 x 10 Crunch machine .. 140 6 sets 10 reps Back press .. 300 6 sets 10 reps

Sauna for 45 mins, was almost able sit up straight. I though started to fall asleep.

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Thursday's Workout

Active stretching day. I oulled something in my lower right back, just off the spine.  Probably just seperated an adhesion.  Things this morning continued to pop, releasing the pain and tension I felt after jujitsu class.

Weight 220.  I should start measur8ng how far I can suck in my gut. I can feel a major difference there, and am probably building muscle from power lifting.  With my arms would grow.

A friend told me last nite that every time he sees me, im getting bigger.

Calf raises .. 6 sets 1 rep 10-15 breaths .. 45, 45, 90, 135, 180, 225, 270

Leg exts .. 6 sets 1 rep 20 breaths .. 90, 180, 180, 200, 200, 220

Leg curls .. per leg .. 4 sets 1 rep 10-15 breaths .. 120, 135, 150, 165

Back press 6 sets 1 rep 10-20 breaths .. 290 lbs each

Crunch machine .. 6 sets 1 rep 10 breaths .. 140lbs each

Rotary torso machine, 6 sets 1 rep per side, 10-15 breaths .. 70, 80, 90, 90, 90, 90

Yoga poses for 15 mins, each held for 10-15 breaths.

Cobra

Childs pose

Arched cat

Downward dog

Hip stretch .. fopt forward op elbow on floor

Thigh stretch .. guard sitting pose

Hurdle stretch

V stretch

Butter fly stretch 1 and 2

Legs forward stretch

Meditation .. 45 mins, focus on straightening back, and isolating location of pain.  Got an inner muscle aling the spine to pop, then later for a mid back vertabray to pop into place.