#63 September Fitness Summary

What goals did I hope to achieve this month and did I achieve them?

1. Do 8 unbroken chin ups. Achieved.
2. Set new PB for half-angie. Achieved.
3. At least one night per work trip do a workout, every trip. Failed entirely.
4. Add in one new excercise to 'portfolio'. Achieved.

Any lessons / thoughts?

Struggled again for consistency starting the month strong but ending not that motivated. Working abroad during the week half the time and coming home for 730pm is giving me too many excuses.

In week one wiped nearly 8 minutes or 13% off my previous PB for the Half Murph. Was absolutely dead at the end of that!

Week two was a stonker setting new PBs in Half Angie and 21,15,9 PU/Burpees,  and in the process I finally did 8 unbroken chin-ups for the first time!

Week 3 and 4 were fairly poor only two tracked excercises - though did enjoy a good run on the heavy bag, need to pick up the motivation and momentum going into October.

PBs.

Work-out	What is it?	PB	When PB Set
Max chin-ups without break		8	*New* Sept 2017
Bodyweight Fran time	this is 21 then 15 then 9 set of both chin ups and burpees.	11m 33s	Aug 2017
21,15,9 press-ups and burpees:	this is 21 then 15 then 9 set of both press ups and burpees.	4m 04s	*New* Sept 2017
Half Angie:	this is 50 chin ups, 50 press ups, 50 sit ups and 50 squats	14m 43s	*New* Sept 2017
Post exercise 0.5 mile run		3m 58s	Aug 2017

Half Murph

for time, 0.5 mile run, 50 pull ups, 100 press ups, 150 squats, 0.5 mile run

33m 19s

*New* Sept 2017

Cindy

As many sets in 20 mins; 5 pull ups, 10 push ups, 15 squats

9

*NE* Sept 2017

What are my goals for next month?

1. Do 9 unbroken chin ups.
2. Hang straight arm on chin-up bar for 3 sets of 45s. 
3. Set at least two times each week in October. 
4. Set a 1 mile post exercise benchmark.
5. Do over 10 sets in Cindy.

Photo to hold me accountable.

June 6th 2017 vs October 1st 2017