Day Fifteen


  • 5 min warmup
  • Stretch
  • 4x 5 back: Extensions 50lbs, 125lbs, 135lbs, 145lbs
  • 4x 5 back: Good Mornings 10lbs, 20lbs, 40lbs, 50lbs
  • 4x 5 chest: clap push ups
  • 4x 5 chest: dumbbell bench press 20lbs, 40lbs, 50lbs, 60lbs
  • 4x 5 bicep: chin ups w/ assist: 100lbs, 90 lbs, 80lbs, 80 lbs (I don’t get it, this keeps changing, probably due to the fact I haven’t been using the same machine lately, but I figured the lbs would be the same? BAH But at 80lbs assist, I couldn’t finish. Though I didn’t give up, I pushed through to finish reps even if it wasn’t as fast as I’d like it to be)
  • 4x 5 tricep: dip downs w/ assist: 100 lbs,90lbs, 80lbs, 80 lbs
  • 2x 15 Deadlift hamstring with 15lbs each leg
  • Stretch
  • Rolling Bones practice!
    • Active stretching
    • 2x 25 hello dollies
    • 1x 25 v-twists
    • 1x 5 plank jacks (pushup to plank, 5 in/out with feet in plank position)
    • 2x 30 sec planks
    • 2x 30 sec quarter back squat
    • Squat steps around track each way
    • Push-cart pyramid (2, 4, 6, 4, 2) Whooa did my knee ever want to give up on me, but it never hurt. So bonus
    • Light skating the rest of the practice for me. I DID some small contact, VERY SMALL for demo and it felt good. Just saying.


  • All Bran with strawberries, banana and FF milk
  • Whole grain english muffin with PB
  • Chicken w/ mushroom sauce and wild grain/brown rice and veggies
  • Half a sweet potato
  • Apple
  • Chocolate milk
  • Almond crusted salmon with asparagus and half a sweet potato
  • All bran with strawberries, FF milk and PB
  • Bread with PB


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2 Responses to Day Fifteen

  1. whiskeyrage says:

    Glad to see you’re back on skates!

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