Barkadion TB Logs

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/17/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#4, Day#3

Warm-Up
Foam Roll, Dynamic mobility drills.

LWS

Circuit #15
Airbike - 5 min
Floor Press - 10
Seal Rows - 10
OHP - 10
Flutter kicks - 20
MJDB#1 - 10
Plank - 1 min
Push-Ups - 10
x 3

LWS

Cool-Down
Airbike - 10 min
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/18/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#4, Day#4

Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/19/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#4, Day#5
AM
Warm-Up
Airbike - 5 min
Foam Roll - 5 min

LWS

Circuit #16
Jumping Jacks - 10
Pushups- 10
Squats - 10
Crunches - 20
x5

Circuit #17
Pullups - AMRAP
Goblet Squats - 10
x3

Circuit #18
Floor Press - 10
Curls - 10
Dips - 10
Lunges - 10
MJDB#1 - 10
x3

LWS
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/22/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#5, Day#1
AM
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 1
Jumping Jacks - 10
Pushups- 2
...
Jumping Jacks - 10
Pushups- 10

LWS

Circuit #19
Floor Press - 10
Advanced Crunch - 25
Seal Rows - 10
Goblet Squats - 10
MJDB#2 - 10
Plank - 1 min
x3

PT Reset
Reverse Pushups - 10
Birds - 10
Arm Haulers - 10

Cool Down
Airbike - 15 min

PM
Walking - 30 min
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/23/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#5, Day#2
AM
Walk/Run
x 45 min

PT Reset
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

Started to introduce running. Increasing weight for some movements as well. Getting PT.. Baby steps.
I do love Stew Smith’s programming. Floors me, though..
Getting there! 8-)
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/24/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#5, Day#3

Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/25/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#5, Day#4
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Squats - 1
Pushups- 1
Jumping Jacks - 10
Squats - 2
Pushups- 2
...
Jumping Jacks - 10
Squats - 10
Pushups- 10

Circuit #20
Floor Press - 10
Seal Rows - 10
Bulgarian SS - 10/each
MJDB#1 - 10
Advanced Crunch - 25
x3

PT Reset
Reverse Pushups - 20
Birds - 20
Arm Haulers - 20

Cool Down
Bike - 15 min
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/28/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#5, Day#5
Warm-Up
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 5
Plank - 15 sec
Squats - 10
x5

Circuit #21
OHP - 10
Seal Rows - 10
Bulgarian SS - 10/each
MJDB#1 - 10
Advanced Crunch - 20
x3

Cool Down
Bike - 15 min
"Man is what he reads." - Joseph Brodsky

User avatar
Barkadion
Posts: 4642
Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Barkadion TB Logs

Post by Barkadion »

8/29/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2

Week#5, Day#6
Walk/Run
x 50 min

PT Reset
"Man is what he reads." - Joseph Brodsky

Post Reply