I deviated from the workout plan that I laid out in a blog post last week. This weekend I was away at a wedding and as much as I could have found the time to run or exercise I decided to enjoy the brief vacation, go with the flow of being with the family and forget the diet.
Today the party was over. I was out on the running route bright and early. The route was from Lincoln Harbour, up the hill, past Port Imperial, to the end of the river walk and all the way back with the Port Imperial steps thrown in.
Since I did not do a long run this weekend and this run was not for distance (I do have to go to work you know) I made sure to include about 10 10 second sprints within the run. This is good to boost intensity (along with the hill and stairs) and better prepares me for obstacles.
Not sure of what else to say except that I made my run, which was about an hour in duration, a high intensity workout. Tomorrow I get back to the gym and work on the guns (arms & shoulders).
Monday, September 30, 2013
Friday, September 27, 2013
Weight Cardio - 15 days until Tough Mudder
This one is a little different. The purpose is to get a workout in but not kill myself on the strength part since I feel my shoulder needs to catch up with the rest of my body and heal.
Warm Up:
I did 10 reps of each one of these exercises and I did the routine twice. The key to success is not resting in between sets. Move quickly from one to the next. I completed this in 60 minutes and that included the warm up.
The weights listed were for the second circuit. I did a lower weight on the first. Not trying to max out on weight here.
- Dumbbell row (30)
- Lunge (25)
- Dumbbell Push Press (25)
- Mountain Climbers (100)
- T-Push Ups (10)
- Side Lunge (30)
- Dumbbell Curls (30)
- Dumbbell Triceps Extension (30)
- Sit Ups (20)
- Decline Push Ups (10)
- Split Jump (20)
- Single Arm Raise (20)
- Pull Ups (4)
- Cross Over Step Ups (20)
- Shrugs (40)
- V-Ups (20)
- Push Up & Row (25)
- Goblet Squat (40)
- Shoulder Fly (25)
- Chest Fly (30)
- Elevated Feet Russian Twist with dumbbell (10 @ 25)
- Dips (10)
- Box Jumps (10)
- Around The Head (15)
- Elbow to Knee Crunches (10)
Wednesday, September 25, 2013
Arms & Shoulders - Aching, Resting - 17 days until Tough Mudder
I am taking it easy this week. I didn’t get my rest last night and my left shoulder is aching. Nothing to worry about but the constant push ups, burpees and chest days at the gym may be getting to me. Nothing to be alarmed about, just lighten up a little bit.
Today I only did three circuits and since I usually hit my previous max weight on the fourth circuit, I did not set any new personal records.
The plan is to get through this week without killing myself. Rest day on Thursday, a Full Body workout on Friday, run on Sunday and rest again on Monday. Really push good gym workouts Tuesday, Wednesday & Thursday next week next week, long run Saturday, Full Body gy on Sunday and then coast until the Tough Mudder so that I am rested and recovered.
Warm Up:
Arms & Shoulders Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit - Do 5 circuits.
Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline cross-over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
- Weight: 200. Holding. Good.
- Time: Did not track. Was short since I didn’t do the entire routine.
- Barbell Shoulder Press - max 10 reps @ 75 pounds on 3rd circuit Last time did 2 reps @ 85 on 5th circuit.
- Bar Curl - max 5 reps @ 70 pounds on 3rd circuit. Same as last time.
- Dumbbell Front Raise - max 10 reps @ 35 pounds on 3rd circuit. Last time maxed 6 reps @40 pounds on 5th circuit.
- Lying Triceps Extension - max 10 reps @ 75 pounds on 3rd circuit. Last time maxed 6 reps @ 85 pounds on 4th circuit.
Tuesday, September 24, 2013
Legs - Taking Foot Off Gas - Dangers of Cross Fit - 18 Days Until Tough Mudder
I guess that I am taking the foot off of the gas this week doing only three circuits instead of my usual five. With the Super Spartan behind me, I feel prepared to do the Tough Mudder in less than three hours and I know that last year I did not give myself enough recovery time post Super Spartan and was bed ridden sick the week before the Tough Mudder. I think that listening to my body is a good idea.
Also, want to share some articles that have been coming up on my Facebook feed over the past few days regarding the dangers of over exercising. Both point out that it is more common in Cross Fit than other routines. Not sure if what I do is exactly Cross Fit but it is along those lines.
Cross Fit’s Dirty Little Secret: https://medium.com/health-fitness-1/97bcce70356d
In both of the articles the people who injured themselves didn't say that they had specific goals They just wanted to do more and more with no end point. My thought is that I have goals and know what I need to do to achieve them. Super Spartan was my biggest goal this year and I did it. I will continue to work out and watch my weight but I am not going to kill myself after I cleared my highest hurdle. Therefore, I can take my foot off the gas with workouts and enjoy an occasional pizza, beer and football Sunday on the couch with no regrets. It does the body good.
Warm Up:
In between each set do 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline cross over sit ups, v-ups) and 10 burpees at the end of each circuit.
Leg Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
Notes / Results:
- Time: 40 minutes. Only did three circuits.
- Weight: 200. Holding.
- Goblet Squat - max 10 reps @ 50 pounds on 3rd circuit. Last time maxed 10 reps @ 55 pounds on 5th circuit. Room for growth here.
- Side Lunge - max 10 reps @ 30 on 3rd circuit. Last time maxed 3 reps @ 35 pounds on 5th circuit.
- Forward & Reverse Lunge - max 10 reps @ 25 pounds on 3rd circuit. Last time max 5 reps @ 30 pounds on 5th circuit.
- Step Ups - Max 5 reps @ 40 pounds on 3rd circuit. Same as last time although last time was on 5th circuit.
Monday, September 23, 2013
Chest & Back - didn't have it today - 19 days until Tough Mudder
Today I just did not have it since I did not get the rest I needed this weekend and Saturday’s run took more out of me than I ever expected. Final results are that I only did 3 circuits in 35 minutes.
I did listen to my body and I will be back after this workout next week. I will also be back in the gym tomorrow and Wednesday.
Warm Up:
Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline cross-over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
- Weight: 202. Okay, I expect some fluctuation. I will be back at 200 or less soon.
- Time: 35 minutes. Only did 3 circuits.
- Bench Press: 9 reps @ 155 on 3rd circuit
- Lat Pulls: 10 reps @ 150 on 3rd circuit
- Dips: 10 reps @ 7.5 pounds on 3rd circuit. 3 pull ups each circuit.
- Lateral Pull Downs: 10 reps @ 165 on 3rd circuit.
Saturday, September 21, 2013
Saturday Long Run - 3 weeks until Tough Mudder
Today was my long run day. Not sure how far I went in miles but more in milestones and markers. Let me cut to the chase for those who are unfamiliar with Weehawken and Hoboken NJ.
I decided how far I was going to run and then I ran it. I decided that the sooner I completed my course, the sooner that I would be home so I should just go and do it.
Results and notes are that I was out running for about 2 hours. I ran continuously for 90% of that time.
With 2 more long run weekends ahead of me before the Tough Mudder, I will be doing the same course but including wind sprints along the way. This is going to help sprinting up the hills in the mud mile and to get up Mt. Everest at the end of the course.
Today I ran from Lincoln Harbor north toward Port Imperial, going up the hill and down the stairs and continuing to the end of the river walk at Harbour Town apartments. I turned around and did the Staircase of Death. I then got back to Lincoln Harbour and continued through Hoboken toward the terminal, around Hoboken beach and back. I ran out of gas at Maxwell Park and walked the remainder. When I say "ran out of gas" I mean that my legs gave out strength wise. Cardio wise I was fine. This is why I am going to push it over the next couple of weeks with the wind sprint intervals.
I decided how far I was going to run and then I ran it. I decided that the sooner I completed my course, the sooner that I would be home so I should just go and do it.
Results and notes are that I was out running for about 2 hours. I ran continuously for 90% of that time.
With 2 more long run weekends ahead of me before the Tough Mudder, I will be doing the same course but including wind sprints along the way. This is going to help sprinting up the hills in the mud mile and to get up Mt. Everest at the end of the course.
Today I ran from Lincoln Harbor north toward Port Imperial, going up the hill and down the stairs and continuing to the end of the river walk at Harbour Town apartments. I turned around and did the Staircase of Death. I then got back to Lincoln Harbour and continued through Hoboken toward the terminal, around Hoboken beach and back. I ran out of gas at Maxwell Park and walked the remainder. When I say "ran out of gas" I mean that my legs gave out strength wise. Cardio wise I was fine. This is why I am going to push it over the next couple of weeks with the wind sprint intervals.
Friday, September 20, 2013
Arms & Shoulders, 55 minutes, 201 Pounds - 22 days until Tough Mudder
22 days until the Tough Mudder, 201 pounds. Today was challenging to set new records but I got into the gym and completed the workout in under an hour. 55 minutes to be more exact.
Warm Up:
Arms & Shoulders Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
Incorporate 10 core reps (sit ups, elevated feet russian twists, leg ups, decline cross over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
- Time: 55 minutes. Last time this took me 60. Good pace.
- Weight: 201. Up from 200 but that is okay since I expect it to fluctuate.
- Incline Dumbbell Curl: max 10 reps @ 40 on 4th circuit. Didn’t have the juice for 45 on 5th. Last time maxed 7 reps @ 40 on 4th. #progress
- Dumbbell Shoulder Press: max 8 reps @ 35 on 5th. Improvement over last time when I maxed 7 reps @ 35 pounds on 4th circuit. Improvement of one rep.
- Dumbbell Overhead Triceps Extension: max 8 reps @ 35 pounds on 5th circuit. Improvement over last time of 6 reps @ 35 pounds on 5th circuit.
- Lateral Raise: Did 10 reps @ 30 on 3rd, 4th, & 5th circuit. Just can’t do 35 right now.
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