Breakfeast: Hot dog (all the way)
Lunch: Nothing
Dinner: Beef Jerky

5 min: Warm up
20 min: Stretch

2flare-4swipes (reverse)
5 left side flares
5 side to side flares
6 butt flares
5 flare fake swipes
5 swipe hand switch
Footwork pyramid: Going up, going down (both sides too)
Footwork travel: 5 reps
Bottle footwork: 6 step (7 reps)
Kick out dip: 10 reps
6 step kick out: 10 reps
Hip focus: 3 3 steps

1 hour: Work on footwork combo

Rest

Stretches (all super intensity: 2 sets of 1 minute of constant push)
Groin:
Standing splits
Frog splits

Hamstring:
One leg forward
One knee down

Quads:
One leg behind butt
Both behind butt

Arms:
L stretch
Cross behind

06/22/2011 

Breakfeast: Kimbab with whatever that other thing was
Lunch: Jamba juice
Dinner: Spam with that other meat

5 min: Warm up
20 min: Stretch

Footwork pyramid: 1 up, 1 down, 1 up
Footwork travel: 10 times
Bottle footwork: 6 step (7 reps both ways) 5 step (7 reps both ways)
Kick out, dip: 10 reps (2 sets)
6 step-kick out: 10 reps (2 sets)
Hip focus: 5 3-steps (both sides)

1 hour: One new footwork chain

Punishment: 10 footwork pushups (revised)

Rest

Stretches (1 min followed by 7):
Groin:
Butterfly
Standing splits

Hams:
One knee down
Lift

Quads:
Regular
Kneel and grab

Arms:
Broken arm
L stretch 

06/21/2011

Breakfeast: Ice cream and an apple
Lunch: Ruffles
Dinner: Teriyaki

Focus: Power

5 min: Warm up
20 min: Stretch

2flares-4swipes-4mills (Other way too)
10 left side-flare
10 Side-side flare stall 
12 butt flares
10 kick-up mill
12 mill-fake swipe

Punishment: 7 power-pushups

1 hour: Practice putting head down from a mill

Rest:

Stretches (everything one set of 5):
Groin:
Standing splits
Frog splits

Hamstring:
Lift
One knee down

Quads:
Lean forward (kneel)
Lean forward (kneel and grab)

Arms:
Grab and drop
Cross behind

06/20/2011 

Breakfeast: Nothing. Woke up too late to even have any anyways xD
Lunch: NOM NOM with Dad :)
Dinner: Nothing

Oh. And I had some Honeydew drink. Damn good :) 

Breakfeast: One bar of ice cream and an apple
Lunch: 4 slices of pizza, one frap
Dinner: Low carb meat :)

Abs:
Windshield wipers: 5 sets of 4
Bar leg-ups: 5 sets of 5
Bar knee-ups: 5 sets of 5
Jack-knife sits ups: 1 set of 20, 3 sets of 10
Plank: 2 sets of 2 minutes, 1 set of 1 minute
Circular sit-ups: 1 set of 20, 3 sets of 10

Chest:
Travel push-ups: 5 sets of 10
Dive bombs: 5 sets of 5

Back:
One leg kick back: 5 sets of 10
 
Rest

Stretches:
Groin:
Butterflies: 2 sets of 3 minutes
Frog splits: 2 sets of 3 minutes
Standing splits: 2 sets of 3 minutes
Regular splits: 2 sets of 3 minutes
Standing groin: 2 sets of 3 minutes

Hamstring:
Lift: 2 sets of 4 minutes

Quad:
Lean forward, grab (down): 2 sets of 4 minutes

Arm:
L stretch: 2 sets of 4 minutes 

FEELS GOOOD. 
06/18/2011 

Breakfeast: Cereal with a frap
Lunch: 3 slices of bread
Dinner: Whatever meat I come across xD

5 min: Warm Up
20 min: Stretch
2 hours: Just dance

Stretches (intensity with the exception of lying against the floor):
Groin:
Lie against floor
Frog splits

Hamstring:
One foot forward
Lift
One knee down, foot forward

Quads:
Both behind butt

Arms:
L stretch

06/17/2011

Staying afloat. Some how. 

 

Breakfeast: Cereal with a frap
Lunch: One banana
Dinner: Whatever meat that my dad bought

Abs:
Windshield wipers: 5 sets of 6
Bar leg ups: 5 sets of 10
Bar knee ups: 5 sets of 10
Jack knife sit ups: 2 sets of 25, 1 set of 20, 3 sets of 10
Plank: 5 sets of 1 minute
Circular leg ups: 1 set of 40, 8 sets of 20 

Chest:
Travel push ups: 10 sets of 10
Dive bombs: 5 sets of 10

Back:
One leg kick back: 5 sets of 20

Rest:

Stretch (intensity):
Groin:
Standing splits
Frog stretch

Hamstring:
Lift
One knee down, one foot forward

Quads: 
Both behind butt
Lean forward (standing)

Back:
Reach for floor

Abs:
Lean back

06/16/2011
Stay afloat, the key is hope. GRAWR. PUSH PUSH PUSH PUSH PUSH PUSH PUSH PUSH PUSH PUSH PUSH. 

Breakfeast: Fried and baked french fries
Lunch: 1 slice of toast
Dinner: Beef jerky

5 min: Warm up
20 min: Stretch

Baby-baby: 10 reps
Airbaby-handstand: 5 tries both sides (if not done at least once, punishment)
Airbaby-kneebaby-airbaby: 5 reps
Handstand-airbaby-headstand: 5 tries both sides (if not done at least once, punishment)
Headstand-handstand-headstand: 5 reps
Forearmnike-babystabbed-baby: 5 tries both sides (if not done at least once, punishment)

Straight toprocks: 2 songs
Toprock-getdown-toprock: 1 song
Toprock-groove-toprock: 1 song
Foot control exercise: 1 song
Indian-kneedrop: 1 song

30 min: Practice going in and out of the rocking step from toprocks
30 min: Practice going in and out of the freeze combo that I came up

Rest

Stretches:

Groin:
Regular splits: 2 sets of 3 minutes
Verizon: 2 sets of 3 minutes

Hamstring (intensity):
One foot forward
One foot slightly forward (standing)

Quads:
Lean forward, grab foot (down): 2 sets of 3 minutes
Both behind butt: 2 sets of 3 minutes

Abs (intensity):
Side stretch

Arms (intensity)
L push

06/15/2011

Stay afloat, the key is hope… 

Breakfeast: Nothing
Lunch: Fried Mahi Mahi with iced coffee
Dinner: 3 x 3 at In-N-Out

5 min: Warm up

20 min: Stretch

Focus: Rocking

Straight toprocks: 3 songs
Toprock-get down-top rock: 2 songs
Toprock-groove-toprock: 2 songs
Foot control exercise: 2 songs
Indian-kneedrop: 2 songs 

30 min: Rocking practice

30 min: Smoothness and relaxation

Rest 2 hours

Stretch:

Groin:
Standing splits: 2 sets of 4 minutes
Frog stretch (intensity)

Hamstring:
1 foot down, lean forward: 2 sets of 4 minutes
Ax kicks (intensity): 2 sets of 20

Quads:
Quad leans: 2 sets of 4 minutes
Lean forward, grab (intensity)

Arms:
Lean back, move forward: 2 sets of 4 minutes
Bone breaker (intensity)

06/14/2011

Stay afloat, the key is hope

Push. 

Breakfeast: 2 apples
Lunch: 2 slices of toast
Dinner: One full pack of beef jerky (approx 90% daily protein)

5 min: Warm up

20 min: Stretch

Focus: Freezes

Side to side baby: 10 reps (2 sets)

Airbaby to handstand: 5 tries each side (if not completed at least once for both sides, punishment then 5 more tries each side)

Airbaby-knee baby-airbaby: 5 reps (2 sets)

Handstand-airbaby-headstand: 5 tries each side (if not completed at least once for both sides, punishment, then 5 more tries each side)

Headstand-handstand-headstand: 5 reps (2 sets)

Forearm nike-babystabbed-baby: 5 tries each side (if not completed at least once for both sides, punishment then 5 more tries each side)

Punishment: 5 freeze push-ups

1 hour: One new freeze orientated chain

Stretches:

Groin:

Frog stretch: 2 sets of 3 minutes

Splits: 2 sets of 3 minutes

Hamstring:

Lift (intensity): 1 minute and 30 sec (10 sec pull, 10 hold)

Down, foot forward: 2 sets of 3 minutes

Quads: 

Lean forward: 2 sets of 3 minutes

Lean forward, grab foot (intensity): 1 minute and 30 sec (10 sec pull, 10 sec hold)

Abs:

Mermaid stretch (intensity): 1 minute and 30 sec (10 sec pull, 10 sec hold)

Lowered lean: 2 sets of 3 minutes

06/13/2011

Stay afloat, the key is hope

GRAWR. GOTTA PUSH.