tag:blogger.com,1999:blog-51440929683716824062024-03-13T00:08:10.012-07:00Recreating my Teaching & Workouts!Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.comBlogger86125tag:blogger.com,1999:blog-5144092968371682406.post-64933035745031267922013-08-13T04:58:00.001-07:002013-08-16T07:28:19.406-07:00LRB365 W318.12.13<br />
<br />
Squats (205#)<br />
5x105, 4x120, 3x135, 2x145, 1x160, 1x170, 1x175, 2x3 @ 135#<br />
Lunges 2x20 @ 10#<br />
Split Squat 3x15 @ 10#<br />
Calf Raises 3x10 @ 135#, 225#, 225#<br />
<br />
8.14.13<br />
<br />
Bench<br />
5x110, 4x125, 3x135, 2x145, 1x170, 1x180, 1x185, AMAP x 145 (got 15!!)<br />
Incline 85# x 12, 12<br />
Dips (lots) - goal 20 per set: BW x 20, 25#x15, 25#x15+5, 45#x12+8, 45#x12+8, BWx20<br />
<br />
Feeling really confident with the weight right now. I was able to get 185# smoothly and meant to do 140# with AMAP and accidentally put 145# on and CRUSHED IT! 15 reps is awesome for me! Looking forward to a solid DL workout next.<br />
<br />
8.16.13<br />
<br />
DL<br />
5x135, 4x185, 3x205, 2x225, 1x250, 1x265, 1x275, 3x3 @ 225<br />
SLD on 45# plate 1x12<br />
Chins 3x10<br />
Curls - 3x10 @ barMr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-68350910143724125262013-08-08T18:01:00.000-07:002013-08-08T18:01:00.665-07:00Grades<div class="separator" style="clear: both; text-align: left;">
Grades (Random Thoughts)</div>
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8.8.13</div>
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<ul>
<li>More worried about mastery than playing the points game. Can the student successfully complete a certain mathematics problem? Yes or No. If yes, great, let's move on. If no, then we need to work to strengthen that student's weakness.</li>
<li>How do I put this into a gradebook which deals strictly with points, percents, etc.? Where is the opportunity to write comments, observations .... feedback, feedback, feedback?</li>
<li>Core standards, Intermediate standards, Advanced standards</li>
<ul>
<li>core - base skills that everyone is expected to be able to solve</li>
<li>intermediate - more complex than core (i.e. fractions, decimals, etc.)</li>
<li>advanced - complex, challenging</li>
</ul>
<li>Want to try something like the equation below to formulate overall grades for units (again goes to how to show this in my online gradebook) ...</li>
</ul>
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<a href="http://bradwysocki.files.wordpress.com/2012/11/sbg-original.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="56" src="http://bradwysocki.files.wordpress.com/2012/11/sbg-original.png" width="640" /></a></div>
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<ul>
<li>Creation of the core, intermediate, advanced standards also something I need to address.</li>
</ul>
Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-43213766171830418622013-08-08T17:41:00.003-07:002013-08-08T17:54:21.910-07:00Algebra I - Unit 1Shelly and I met this week to lay out our "topics" for Algebra I - Unit 1. This unit will get us to the first midterm of the year and should give both of us a better idea of strengths/weaknesses of our students/classes overall.<br />
<br />
Unit 1 - Base Skills<br />
<br />
Algebraic Expressions<br />
Solve Equations (One Step / Two Step)<br />
Solve Multi-step Equations<br />
Solve Equations involving Distributive Property<br />
Solve Two Sided Equations<br />
Word Problems: Set up & Solve One Step/Two Step Equations<br />
Word Problems: Solve Multi-step Equations<br />
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Word Problems: Solve Equations involving Distributive Property</div>
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Word Problems: Solve Two Sided Equations</div>
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There are "Skill Checks" for each topic - checking for mastery - these can be retaken to improve scores. Specifics of retakes and improving understanding still in the works.</div>
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We are going to give end of unit assessments - common. We have one created for this Unit.</div>
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*We also want to work on strengthening our students' mathematic vocabulary, but are unsure how to best go about doing this.</div>
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Kieron Boyle</div>
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Edgewood High School</div>
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Freshman Experience Algebra</div>
Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-20390340700066577322013-08-06T18:03:00.001-07:002013-08-11T17:03:24.938-07:00LRB365 W308.6.13<br />
<br />
Squat Day (205#)<br />
5x95, 4x115, 3x135, 2x140, 1x150, 1x160, 1x170, back off 2x3 @135<br />
Lunges 2x20 @ 10#<br />
Split Squat 3x15 @ BW<br />
Calf Raises 3x10 @ 185#<br />
<br />
8.7.13<br />
<br />
Bench Day (215#)<br />
BP 5x110, 4x125, 3x135, 2x145, 1x160, 1x170, 1x180, AMAP x 135 (x17!)<br />
incline 95# x10, x8<br />
dips - BW x20, 20, light chain x15, 15, heavy chain x 12, 12, BW x20, 20<br />
<br />
Crushed it today ... 180# felt solid (almost easy) and the AMAP I could have gotten a couple more if I had a spot ... huge considering when I started out I would be lucky to get 8 @ 135#<br />
<br />
8.9.13<br />
DL (320#)<br />
5x135, 4x185, 3x195, 2x215, 1x235, 1x245, 1x265, 3x3 @ 195<br />
SLD 1x12@135#<br />
Shrugs 2x20 @ 135#, 185#<br />
Chins 3x10 @ BW<br />
Curls 2x10 @ 25#<br />
<br />
Another really strong workout ... so looking forward to my progress over the entirety of this cycle (5 more weeks to go!!). Attack each day!Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-63447996435787995592013-07-18T05:02:00.003-07:002013-07-18T05:02:44.794-07:00LRB 365 Week 297.16.13<br />
<br />
seated db press -<br />
incline bench -<br />
side lateral raise -<br />
triceps skull crusher =<br />
<br />
7.18.13<br />
<br />
DL - 5x135, 4x145, 3x175, 2x205, 1x240, 1x250, 1x260, 1x275, 1x295, 1x315, 1x335!!<br />
Weighted chin (small chain) - 8, 8, 8, 6, 6 reps<br />
Good mornings - 4x8 @ 95#<br />
Curls - 4x10 @ 30#Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-56028939363757652912013-07-08T05:28:00.000-07:002013-07-10T04:53:54.332-07:00LRB 365 Week 287.8.13<br />
<br />
Press 3x5 @ 105#<br />
BP - 5x110, 4x125, 3x140, 2x160, 1x170, 1x180, 1x190<br />
Hang clean - 5x10 @ 95#<br />
Pushdowns - 5x20 @ 45#<br />
<br />
7.10.13<br />
<br />
Squat - 5x85, 4x100, 3x115, 2x135, 1x135, 1x140,1x150<br />
Front Squat - 4x6@135#<br />
Split Squat - 4x10 (with 5# db's)<br />
Lunges-4x10<br />
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Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-18275612107452244272013-07-03T05:08:00.001-07:002013-07-05T05:09:06.315-07:00LRB365 - Week 277.1.13 Pressing-Light<br />
<br />
Seated db press: 20x20, 30x15, 40x12<br />
incline press: 85x12, 65x15, 65x15<br />
side laterals: 6x20 @ 10#<br />
triceps pushdown: 6x20 @ 30#<br />
<br />
7.3.13 Legs - Light<br />
<br />
Pause Squats - 5x45, 4x55, 3x65, 2x75, 1x85, 1x95, 1x105<br />
Leg extension: 5x30 @ 30#<br />
Adductor/Abductor Cable Machine: 4x20 @ 1.5#<br />
Speed skater lunge: 4x20<br />
<br />
7.5.13<br />
<br />
DL - 5x135, 4x175, 3x205, 2x245, 1x275, 1x295, 1x315 (fail)<br />
Weighted chins (chain) - 6x6 (3 heavy chain / 3 light chain)<br />
Good mornings - 5x8 @ 95#<br />
Curls - 15x20, 20x18, 25x16, 30x10, 30x10Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-82357249387514768902013-06-25T07:34:00.001-07:002013-06-26T06:26:03.706-07:00LRB365 - Week 26Day 1 - 6.24.13<br />
<br />
Standing Press - 3x5 @ 105#<br />
BP - 5x110, 4x125, 3x145, 2x160, 1x170, 1x180, 1x190<br />
Hang Cleans - 5x10 @95#<br />
Pushdowns - 5x20 @ 45#<br />
<br />
Day 2 - 6.26.13<br />
<br />
Squat - 5x85, 4x100, 3x115, 2x135, 1x135, 1x140,1x150<br />
Front Squat - 95x6, 105x6, 115x6, 135x6<br />
Split Squat - 4x10<br />
Lunges-4x10<br />
<br />
Day 3 - 6.28.13Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-61317833658465955222013-06-18T04:59:00.002-07:002013-06-21T05:09:13.627-07:00LRB365 - Week 25Day 1 - Tuesday 6.18.13 Pressing - Light<br />
<br />
Seated db press - 3x20 @ 15#, 20#, 25#<br />
Incline Press - 3x12 @ 95#, 85#, 85#<br />
Side Laterals - 6x20 @ 10#<br />
Triceps Pushdowns - 6x20 @ 30#<br />
<br />
Day 2 - Wednesday 6.19.13 Legs - Light<br />
<br />
Pause Squats - 5x50, 4x65, 3x70, 2x75, 1x80, 1x85, 1x90<br />
Split Squat - 4x20<br />
Adductor/Abductor leg raises - 4x20<br />
Speed skater lunge - 4x20<br />
<br />
Day 3 - Friday 6.21.13 Back - Heavy<br />
<br />
DL - 5x135, 4x170, 3x205, 2x240, 1x275, 1x290, 1x300, 1x325 (just felt strong today!)<br />
weighted chin (1x chain) - 8, 6, 6, 6, 6<br />
Good mornings - 4x8@95#<br />
Curls - 20x12, 25x10, 30x10, 30x10, 15x20Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-42676913122451899222013-06-13T04:59:00.002-07:002013-06-18T04:57:44.813-07:00LRB 365 Week 23-24LRB 365 - Week 23 Off Week<br />
<br />
Week 24<br />
<br />
Monday - June 10<br />
<br />
Standing Press 3x5 @ 85, 95, 105<br />
Bench Press 5x110, 4x125, 3x145, 2x160, 1x170, 1x180, 1x190<br />
Upright Rows 5x 10 @ 65#<br />
Pushdowns 5x20 @ 30#<br />
<br />
Thursday - June 13th<br />
<br />
Squat 5x85, 4x100, 3x115, 2x135, 1x135, 1x140, 1x150<br />
Front Squats 4x10 @ 45, 65, 85, 95<br />
Split Squat 4x10 @ BW<br />
Skater Lunge 4x20 @ BW<br />
<br />
Friday - June 14th<br />
<br />
RDL - 3x5 @ 135#<br />
Pulldowns - 5x20 @ 75#,90# (x4 sets)<br />
Glute Ham Raise 4x15<br />
db curls 3x25@ 15#Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-32445592540821719152013-05-28T05:00:00.002-07:002013-05-28T05:00:56.214-07:00LRB Week 22Really focused for this week, as the next is my off week and the family and I are headed to Florida!! I cannot wait ... works out perfectly that this week is the rest week in LRB365. Loving the gains I am making with LRB. The gym I had been using went under so that's changed my plans for the summer a bit.<br />
<br />
5.27.13 - weighted vest<br />
<br />
5.28.13 (first day at the school gym - TAC went under!! Major suckage!!)<br />
<br />
DL: 5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#<br />
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Ladder #1 - BW Squats + Sit ups + Chins + Push ups</div>
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Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-54802982663801968312013-05-20T04:56:00.001-07:002013-05-25T10:46:49.930-07:00LRB 365 Week 215.20.13<br />
<br />
Squats - 5x85, 4x95, 3x110, 2x120, 1x130, 1x140, 1x145, 1x5 @ 130#<br />
<br />
Ladder #1:<br />
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2<br />
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
<br />
5.22.13<br />
<br />
<br />
BP - 5x100, 4x115, 3x135, 2x145, 1x160, 1x165, 1x175, 1x8@165#<br />
<br />
Ladder #2:<br />
Dips 3,6,9,12,15,12,9,6,3<br />
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2<br />
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Leg Raises 3,6,9,12,15,12,9,6,3<br />
<br />
5.25.13 - weighted vest<br />
<br />
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</div>
Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-55206162297583776762013-05-13T12:03:00.001-07:002013-05-28T04:58:42.571-07:00LRB 365 Week 205.12.13 - weighted vest 45 minutes<br />
<br />
5.13.13<br />
<br />
DL: 5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#<br />
<br />
Ladder #1 - BW Squats + Sit ups + Chins + Push ups<br />
<div>
<br />
5.15.13 - weighted vest 45 minutes<br />
<br />
5.17.13<br />
<br />
<br />
Incline Bench: 5x70, 4x80, 3x95, 2x100, 1x110, 1x115, 1x120, 1x5@115#<br />
<br />
Ladder #2 - Dips + Chins + Push ups + Hanging Leg Raises</div>
<div>
<br /></div>
Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-32547272433560122892013-05-07T20:00:00.001-07:002013-05-22T08:13:39.588-07:00LRB 365 Week 19<br />
5. 7.13<br />
<br />
Squats - 5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 135#<br />
<br />
Ladder #1:<br />
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2<br />
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
<div>
<br /></div>
<div>
Getting stronger & loving it!<br />
<br />
5.10.13<br />
<br />
<br />
BP - 5x100, 4x115, 3x135, 2x145, 1x155, 1x160, 1x170, 1x8@155#<br />
<br />
Ladder #2:<br />
Dips 3,6,9,12,15,12,9,6,3<br />
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2<br />
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Leg Raises 3,6,9,12,15,12,9,6,3<br />
<div>
<br /></div>
<div>
Felt strong/solid on bench. Getting better and better with the ladder circuit. Weak point is push ups.</div>
</div>
Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-29704789312659776762013-04-29T07:32:00.002-07:002013-05-17T05:57:42.440-07:00LRB365 Week 184.29.13 - 10 hill sprints<br />
<br />
4.30.13 - Day 1<br />
<br />
DL: 5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#<br />
<br />
Ladder #1 - BW Squats + Sit ups + Chins + Push ups<br />
<br />
5.3.13 - Day 2<br />
<br />
Incline Bench: 5x70, 4x80, 3x95, 2x100, 1x110, 1x115, 1x120, 1x5@110#<br />
<br />
Ladder #2 - Dips + Chins + Push ups + Hanging Leg RaisesMr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-26617470377333830522013-04-22T08:29:00.001-07:002013-05-10T09:54:00.145-07:00Week 17 LRB 365Day 1 - 4.22.13<br />
<br />
Squats - 5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 135#<br />
<br />
Ladder #1:<br />
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2<br />
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
<br />
Brutal workout! The conditioning side of things is going to be rough. Gotta really take care of myself in regards to sleep / diet in this phase for sure.<br />
<br />
4.23.13 - 30+ min weight vest<br />
<br />
Day 2 - 4.25.13<br />
<br />
BP - 5x100, 4x115, 3x135, 2x145, 1x155, 1x160, 1x170, 1x8@155#<br />
<br />
Ladder #2:<br />
Dips 3,6,9,12,15,12,9,6,3<br />
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2<br />
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5<br />
Leg Raises 3,6,9,12,15,12,9,6,3<br />
<br />
Brutal once again! This was a great week of two workouts. Still have the hills to run this weekend!<br />
<br />
4.26.13 - 30+ min weight vest<br />
4.27.13 - 10 hill runsMr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-42337750821719104872013-04-15T05:00:00.002-07:002013-04-19T08:16:52.290-07:00Week 16 LRB365Day 1 - 4.15.13<br />
<br />
Squat: 80x5, 95x4, 110x3, 120x2, 140x1, 145x1, 150x1<br />
100@60# facepulls, 100@BW lunges<br />
<br />
Day 2 - 4.16.13<br />
<br />
BP: 5x95, 4x110, 3x120, 2x140, 1x150, 1x155, 1x160<br />
100@70# pulldowns, 100@35# pushdowns, 100@25# cable curls<br />
abs<br />
<br />
Day 3 - 4.18.13<br />
<br />
Pause Squat: 1x3 @ 120#<br />
DL: 5x160, 4x190, 3x225, 2x260, 1x280, 1x285, 1x300<br />
100@45# shrugs<br />
<br />
Day 4 - 4.19.13<br />
<br />
Incline bench: 2x20@65#<br />
100@30# rear delt machine, 100@30# skull crusher, 100@30# straight bar curl<br />
<br />
Solid week of lifting ... great finish to this phase of LRB 365. Really liked the 100 rep sets. Looking forward to the next phase!Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-34614503551117614412013-04-08T05:01:00.003-07:002013-04-14T17:33:31.919-07:00W15 LRB 365Day 1 - 4.8.13<br />
<br />
Squats: 5x85, 4x95, 3x105, 2x115, 1x135, 1x140, 1x145<br />
100@60# facepulls, 100 lunges BW<br />
<br />
Day 2 - 4.9.13<br />
<br />
BP: 5x95, 4x110, 3x125, 2x140, 1x150, 1x160, 1x165<br />
100@70# pulldowns, 100@35# triceps pushdown, 100@25# cable curls<br />
<br />
Day 3 - 4.11.13<br />
DL - 5x160, 4x190, 3x225, 2x250, 1x270, 1x280, 1x285<br />
100@45# shrugs<br />
<br />
Day 4 - 4.12.13<br />
<br />
Incline 2x12 @ 85#, 100@40# skullcrushers (brutally hard!), 100@30# rear delt, 100 @ 30# straight bar curlsMr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-27906469573195737402013-04-01T09:18:00.001-07:002013-04-06T12:29:29.565-07:00W14 LRB 365Day 1 - 4.1.13<br />
<br />
Squat - 5x80, 4x95, 3x110, 2x120, 1x125, 1x135, 1x140<br />
100 facepulls @ 50#, 100 lunges BW<br />
<br />
Day 2 - 4.2.13<br />
<br />
BP - 5x95, 4x110, 3x125, 2x140, 1x145, 1x155, 1x165<br />
100 @ 70# pulldowns, 100 @ 30# triceps, 100 @ 20# biceps<br />
ab/lower back work<br />
<br />
Day 3 - 4.4.13<br />
<br />
Pause Squats - 3x3@110#<br />
DL - 5x125, 4x160, 3x190, 2x225, 1x250, 1x270, 1x285<br />
100 @ 40# shrugs<br />
ab/lower back work<br />
<br />
Day 4 - 4.6.13<br />
<br />
Incline bench - 2 x 20 @ 65#<br />
100 @ 20# rear delt, 100 @ 30# skull crushers, 100 @ 20# straight bar curls<br />
<br />
Another solid week ... really getting my technique more and more solid - two more weeks in this cycle. Want to keep rocking it!Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-72412937581659367522013-03-27T10:05:00.002-07:002013-03-27T10:05:49.724-07:00Food for Thought #sbar<div class="separator" style="clear: both; text-align: center;">
<a href="http://fnoschese.files.wordpress.com/2011/08/xkcd-grading.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="287" src="http://fnoschese.files.wordpress.com/2011/08/xkcd-grading.png" width="400" /></a></div>
<br />Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-17868241014452076142013-03-25T07:42:00.000-07:002013-03-28T05:51:33.114-07:00W13 LRB365Day 1 - 3.25.13 Snow Day!<br />
<br />
Squat: 5x75, 4x85, 3x100, 2x110, 1x130, 1x130, 1x135 - felt really solid & strong coming out of the bottom with the singles.<br />
100 facepulls @ 40#, 100 lunges @ BW<br />
<br />
Day 2 - 3.26.13<br />
<br />
BP: 5x85, 4x100, 3x115, 2x130, 1x140, 1x150, 1x160<br />
100 @ 70# pulldowns, 100 @ 30# triceps pressdown (cable), 100 @ 20# cable curls<br />
ab/lower back work<br />
<br />
Day 3 - 3.22.13<br />
<br />
Pause Squats 2x3 @ 110#<br />
DL: 5x145#, 4x175#, 3x205#, 2x230#, 1x245#, 1x250# 1x260#<br />
100 @ 40# shrugs<br />
<br />
Day 4 - 3.28.13<br />
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Spring Break! Rest & Mobility!Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-27851667919462209812013-03-19T08:25:00.000-07:002013-03-23T19:52:30.683-07:00W12 LRB 365Day 1 - 3.19.13<br />
<br />
Squats: 5x75, 4x85, 3x100, 2x110, 1x115, 1x125, 1x130<br />
100 @ 30# facepulls, 100 @ BW lunges<br />
ab work<br />
<br />
Day 2 - 3.21.13<br />
<br />
BP: 5x85, 4x100, 3x115, 2x130, 1x135, 1x145, 1x155<br />
100 @ 50# pulldowns, 100 @ 25# triceps press downs, 100 @ 25# biceps curl (cable)<br />
ab / lower back work<br />
<br />
Day 3 - 3.22.13<br />
<br />
Pause Squats 2x5 @ 100#<br />
DL: 5x145, 4x175, 3x205, 2x235, 1x245, 1x255, 1x260<br />
100 @ 35# shrugs<br />
<br />
Day 4 - 3.23.13<br />
<br />
Incline - 2x12@ 65#<br />
100 rear delt @ 20#, 100 @ 30# triceps skull crusher, 100 @ 20# straight bar curlsMr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-5998991606828449142013-03-12T06:06:00.000-07:002013-03-16T08:52:40.173-07:00W11 LRB 365Day 1 - 3.12.13<br />
<br />
Squat: 5x75, 4x85, 3x100, 2x110, 1x115, 1x120, 1x130<br />
1x100 face pulls @ 30#<br />
1x100 lunges @ BW<br />
<br />
Day 2 - 3.13.13<br />
<br />
BP: 5x85, 4x100, 3x15, 2x130, 1x135, 1x140, 1x150<br />
1x100 pulldowns @ 70#<br />
1x100 triceps (cable) @ 20#<br />
1x100 biceps (cable) @ 20#<br />
ab work - lower back work<br />
<br />
Day 3 - 3.14.13<br />
<br />
Pause Squats: 2x5 @ 95#<br />
DL: 5x115, 4x145, 3x175, 2x205, 1x235, 1x245, 1x255<br />
1x100 shrugs @ 30#<br />
ab work - lower back work<br />
<br />
Day 4 - 3.15.13<br />
<br />
Incline: 2x20 @ bar#, 2x12 @ 65#<br />
1x100 @ 30# straight bar row<br />
1x100 @ 20# chambered bar triceps skull crusher<br />
1x100 @ 20# chambered bar curls<br />
<br />
*Got all 4 main workouts in this week . . . I really like the variety. Each day I feel it in a different spot . . .. which is awesome. Still need to get my 2 weighted walks in and a HIIT workout. Looking at the weekend to get this done and start programming my weights for week 2. Loving LRB365!<br />
<br />
3.15.13 - 20 min walk with 16# wt. vestMr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-85347525936123469722013-03-11T06:15:00.000-07:002013-03-13T06:17:08.419-07:00Satisfaction Leads to Failure - Let's Be Great!<div class="separator" style="clear: both; text-align: center;">
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I saw this quote on a basketball training site I was checking out and it really spoke to me. This is where I think we are as a society . . . and the reason why so many people are weak mentally and physically.</div>
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I am very focused on becoming stronger physically and have been really working out hard . . . I am the strongest and fittest I have ever been in my life. But I can't settle. I'm not satisfied. I will continue to become stronger; not just physically, but mentally, emotionally, and spiritually.</div>
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Satisfaction leads to failure.</div>
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The high school I teach at just found out that we are "excellent" on the state report card. We also got positive comments from an accreditation group last week. Two years ago my school was struggling to improve its Annual Yearly Progress . . . now we are "excellent".</div>
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Satisfaction leads to failure.</div>
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To be honest, I question the level of my teaching every day and every week. I don't feel "excellent". I like to think of myself as a pretty good teacher, but I feel I can be a stronger teacher and in turn help my students to become stronger. Yet, through it all, our students score well on the OGT (which measures basic skills) and we are rated "excellent" as a high school.</div>
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Satisfaction leads to failure.</div>
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At what point do we all say, "Great, but we can do better! We have to do better"? And when will someone start asking people, "What are you doing today to make us better? Great? The best?"?</div>
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For me, it's time to move beyond "satisfaction" and even beyond "excellent". But, I struggle from a teacher point of view as to what I can do to become better.</div>
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Can I in my one classroom make the change needed to be great? Can I get my students to be great? Can I help the math department to become great? Can I do this on my own? If not, how do I rally others to join me in the push to be great? Who will challenge me . . . because I need to be challenged.</div>
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I'm tired of being satisfied. . . </div>
Mr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0tag:blogger.com,1999:blog-5144092968371682406.post-13361867404128432972013-03-09T08:17:00.000-08:002013-07-22T15:18:56.648-07:00Cycle 2 - LRB 365Cycle will have 4 workout days, 100 reps sets, walking with wt vest on, HIIT sessions.<br />
<br />
Weights using as "goals":<br />
Squat = 170#<br />
DL = 340#<br />
BP = 200#<br />
<br />
First 3 weeks will use Phase 1 85%<br />
Squat = 145#, DL = 290#, BP = 170#<br />
<br />
<b><u>W11 D1</u></b><br />
Squat = 145#<br />
5x75, 4x85, 3x100, 2x110, 1x115, 1x120, 1x130<br />
1x100 facepulls / 1x100 lunges<br />
<br />
<b><u>W11D2</u></b><br />
BP = 170#<br />
5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150<br />
1x100 pulldowns, 1x100 triceps, 1x100 biceps<br />
<br />
<b><u>W11D3</u></b><br />
Pause Squat 2x5 @ 95#<br />
DL = 290#<br />
5x115, 4x145, 3x175, 2x205, 1x235, 1x245, 1x255<br />
1x100 shrugs<br />
<br />
<b><u>W11D4</u></b><br />
Incline 2x12-20<br />
1x100 row, 1x100 triceps, 1x100 biceps<br />
<br />
Walk with Weighted Vest x 2 @ 20 min<br />
1 x HIIT x 8 setsMr. Kieron Boylehttp://www.blogger.com/profile/10236531842842253321noreply@blogger.com0