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0700 Cycled Distance 2.20 miles Time 10:16 1300 Cycled Distance 2.11 miles Time 11:39 1720 4 rounds 10 Bird Dogs 10 Alternated Heel Touches I may go run tonight if so I will post it Wednesday

Aug.12,2012 Avg. Pace 14'05" Distance 2.20 Total Time 31:05

Thanks everyone

Thank you

Aug. 9th 2012 1800 Avg.Pace 13'26" Distance 2.01 Miles Time 27:01

Aug.9th 2012 1020 Avg Pace 14'44" Distance-2.01 Miles Time-29:38 Timed 15-30 seconds rest between sets BarBell Squat 55lb 5x5 Close Grip Bench Press 50lb 5x5 BarBell Rows 70lb 5x5 No Weight Added to any body weight movement Chin-ups-60 seconds rest between sets 1 set of 1 1 set of 2 2 sets...

Aug.8th 2012 Bench Press-Mixed Rest Between Sets 35x20 45x15 95x5 115x5 135x5 155x5 175x5 195x12 175x12 155x17 135x10 115x15 95x22 45x25 1830 Grace 135lb Clean & Jerk 30 reps Time-2:49

Aug.7th 2012 All exercises done with 45lb vest Chin-ups-120 seconds between sets 1 set of 1 1 sets of 2 1 set of 1 1 sets of 2 Hand Release Push-ups-120 seconds between sets 1 set of 8 1 set of 10 2 sets of 7 1 set of 10 Squats-120 seconds between sets 1 set of 11 1 set of 13 2 sets of 10 1...

Aug.6th 2012 I had a client cancel this morning,so I hit a quick shoulder & bicep workout. Strict Press 75x5 95x5 115x5 120x5 135x5 155x10 Straight Bar Curls 45x5 65x5 75x3 80x5 95x5 105x5 I am at work from 8-7 today, so if I have another cancel I wil try and do something else.

Aug. 5th 2012 All Body Weight Exercises Done With 45lb Vest Chin-ups-90 second rest between sets 4 sets of 1 1 set of 2 Hand Release Push-ups-90 second rest between sets 1 set of 6 1 sets of 8 2 sets of 6 1 set of 10 Squats-60 seconds rest between sets 1 set of 8 1 set of 11 2 sets of 8 1...

Aug. 4th 2012 225lb Dead lifts 21-15-9 HSPU 7-7-3 Time-9:32 Dead Lifts 225x5 265x3 315x3 No Motivation!!

Aug. 3rd 2012 Warm-ups 2 Rounds no time limit 15 Superman 15 Dead Bug All Exercises with 45lb Vest on Chin-ups-60 seconds rest between sets 4 sets of 1 1 set of 2-PR Hand Release Push-ups-60 seconds rest between sets 2 sets of 6 2 sets of 4 1 set of 8 Squats- 60 seconds rest between sets 2...

Aug. 2nd 2012 Strict Press 95x5 115x5 135x3 180x3PR On Reps 200x1PR On Weight 115x2x10 Straight Bar Curls 45x5 65x5 75x3 95x3 100x3 105x5 65x2x10

Test day with 45lb vest Chin-ups 1 Squats 20 Hand Release Push-ups 10 GHD Sit-ups 12 Bench Dips 16 Gorilla Workout-Level 1 Day 1 No weighted added 4 RFT(Rounds For Time) 8 squats 4 lunges(one per leg) 10 Push-ups(2sets of knees 2 sets of full push-ups) Time-2:13

I am Markus, My goals are to just be healthy and do what I can do better my athletic abilities by doing more calisthenics and am sure some weight training from time to time. I have been lifting for about 2 years with little off time, before that I took 3 years off due to neck issues (C5&6). As...