Day 9

Treadmill: Run 1 mile: 7'09"
20 decline bench sit-ups
20 hanging leg raises
Treadmill: .5 miles set at incline of 10
20 decline bench sit-ups
20 hanging leg raises
Jump rope 2 min
20 decline bench sit-ups
20 hanging leg raises


Starting on Sept 1st, I will be changing my diet to cleanse and strengthen my eating habits. For one month, I will not only be documenting my workouts but recording my daily vegan diet along with weight loss/gain and overall feeling for the day. I love meat, milk and other animal products so this will be quite challenging but I feel confident that eliminating this items for just one month, I will see improvement in energy and overall health.

Day 8

5 Rounds:

Wearing 20 weight vest:

Run Hill
40 squats

Cool Down:

Kneeling Donkey Kicks
Kneeling Side Leg Lifts (peeing dog stance)

It's hard to describe the hill but here are some pictures to get an idea. its basic but add a weighted vest and it can get pretty brutal.

Day 7

For Time:

5 rounds

Run hill
15 Dead-lifts - 65#



The hill was killer. My form was poor the last 2 rounds for hte dead-lifts. That's the problem with doing it for time.

18' 19"

Day 6

Barabara:

5 Rounds

20 pull-ups
30 push-ups
40 sit-ups
50 Squats

Rest 3 min

I did:

3 min jump rope

3 Rounds (ran out of time on my break)

20 pull-ups (assisted 50#)
30 push-ups (last 2 rounds on knee)
40 sit-ups
50 Squats

Day 5

Weight: purposely didn't check due to a week of poor diet.
BW: again, bad diet


For Time:

10 Wall Handstand Push-ups
20 Wall-Balls 12#
30 Floor Sweeps 20#
40 Hang Cleans 45#
50 Burpees
60 Sumo Dead Lift High Pull 25#



22'55"

I found this workout pretty normal as far as challenging myself until I hit the burpees. My shoulders were burning and I almost fell on my face a few times. During the Sumo dead Lift High Pull, I noticed my right shoulder is noticable larger than my left. It makes sense because I am right handed but I am going to have to work on evening that out. I think the best way would be to put most of the weight on my left shoulder when doing things like the SDLHP and Cleans.

Day 4

Weight: 128.8
Scale BF: 24.5%
BMI: 20.94

11:30 AM - 2.1 mile run. 8'37"/mi

Day 3

Height: 5' 5.5"
Weight: 128.6
Scale BF: 23.3%

For time:

3 rounds

400 meter run (uphill)
45 lbs press - 20 reps
10 toe push-ups


I followed up with some upright rows and shoulder presses, jumping rope and sit-ups.