Calisthenics

Morning: 4x20 pushups with 30 seconds rest between each set.

75 crunches

Evening: 3x20 pushups with 30 seconds rest between each set.

20 pushups

50 ab crunches

160 pushups, 125 crunches

Next week I'm planning on my mileage adding up to 10 miles.  So it looks like I've got a 3 mile fartlek to do, 4 mile distance pace run, and 3 miles of whatever.

Running and biking

I ran 2.2 miles in 22 minutes at a 5.866 repeating MPH pace to burn off 300 calories.  My neighborhood has to be the next to the worst place to actually go run.  The only thing that's missing is potholes that swallow your feet if you accidentally step into them.  I also rode my bike for 17 minutes at a 13MPH pace since it was so windy to burn off 200 calories.

Calisthenics

2x35 pushups, 1' rest between sets.  25 pushups after 5 minutes rest.

I couldn't do anymore because my triceps are still extremely sore.  I may just do one failure set of pushups tomorrow, rest Sunday, and do a set of pushups on Monday when I lift weights for my chest.

50 crunches

50 ab crunches

Weights and fartleks

barbell triceps curl 12,10,8,6,2 @ 50, 60, 70, 85, 95

triceps pushdown 12,10,8,6,2 @ 72, 80, 82.5, 87, 95

reverse barbell curls 12,10,8,6 @ 30, 40, 50, 60

barbell curls 12,10,8,6 @ 40, 50, 60, 70

dips 12,10,8,6,2

preacher curls 12,10,8,6 @ 60

skull crushers 12,10,8,6,2 @ 60, 70, 70, 70, 70

incline dumbbell curls 12,10,8,6@ 40, 40, 40, 40

1 hour 25 minutes of weights

2 miles of fartleks with 2 laps recovery and 1 lap sprint (1 lap=.0833)

13' at 1.5 mile mark

20 minutes total run

900 calories burned

weights

barbell military press 8,6,4,2,1@ 95, 100, 105, 110, 115

standing fly 8,8,6,6@ 50, 50, 60, 60

lunges 10, 8, 8

dumbbell shrugs 10,8,8,6@ 120,120,120,120

upright rows 8,8,6,6@ 50, 60, 70, 80

2x20 side bends @30,40

Weights and running

barbell bench press 8,6,4,2,1@ 160,170,180,190,200

pullups 3x6

seated cable rows 4x8@100,110,120,130/110

seated flys 2x8,2x6@ 170,180,190,200

48 minutes of weightlifting

1 mile at 6MPH, 1 mile at 5MPH, 1 mile at 6MPH to burn off 400 calories

30 situps

20 reach throughs

running, calisthenics

2 mile run on the track at a slow pace.

3x35 pushups

Weights, Running

I ran 30 minutes to burn off 185 calories. I did it at an extremely slow pace, obviously.

barbell bench press 8,6,4,2,1@ 155,165,175,185,195

dumbbell incline press 8,6,4,2,1@ 80,90,100,110,120

wide grip pullups 3xfailure (7,5,3)

seated cable rows 4x8@90,100,110,120

seated cable flyes 2x8,2x6@ 170,180,190,200

45 minutes of weightlifting.

Weights

barbell military press 8,6,4,2,1@95,95,100,110,115

upright rows 8,8,6,6@50,60,70,80

barbell shrugs 10,8,8,6@110,110,120,120

bent over lateral raises 10,8,8,6@10,20,30,40

50 ab crunches

30 minutes of cardio burning off 383 calories

Weights

barbell triceps curls 12,10,8,6,2@ 50, 55, 60, 70, 80

tricep pushups 12,10,8,6,2 

hammer curls 12,10,8,6 @ 40, 50, 60, 70

preacher curls 12,10,8,6 @ 55, 60, 65, 70

bench dips 12,10,8,6,2 

barbell curls 12,10,8,6 @ 40, 50, 50, 60

skull crushers 12,10,8,6,2 @ 55, 65, 70, 75, 85

concentration curls 12,10,8,6 @ 20

1 hour 8 minutes of lifting weights

PRT

58 situps

47 pushups

11:48.01 1.5 mile run

If I'd been pressed, I could've pumped out about 80 situps or more, and pushed out at least 70 pushups.  But the run was the hardest part due to my legs hurting.  It turns out my neighborhood's roads are all cambered to prevent water from pooling in the center of the road.  Curving them helps the water run off and down into the drains, but it's a killer on my legs.  Running around the 'hood forces me to have my ankles at an angle, which means the major muscles in my tibia don't take most of the shock.  Instead that smallish muscle that runs the length of the tibia (tibial anterior? Tibial anteriorus? Do those sound remotely Latin?) takes up the slack.  But at least I figured out what was causing me pain in my runs and I know the weakest part of my PRT and can now work on it.

Owie

So I think I may have sprained my calf muscle.  It feels great when I stretch it out, but sometimes goes taut. I'm icing it down, stretching often, and taking aspirin, and so far it's feeling great.

Today was double whammy.

30 minutes biking to burn off 250 calories because it was so nice outside coupled with 30 minutes of doing the crosstrainer to burn off 310 calories.  I also did a failure set of pushups (50, 20 seconds rest, 20) and I plan on doing another tonight.

calisthenics

2x25 pushups

25 sit ups

25 crunches

25 situps

My stupid left leg is still hurting which I'm sure is caused by me running on hard asphalt for the past couple of months.  It's a shame there's no rubberized track or running trails anywhere in Goldsboro that I have access to.  So I held off exercising until tonight when I fully expected to start running, but my left leg began hurting again, so I'm holding off cardio until tomorrow when I can bike or do some sort of non-weight bearing exercise.

I got measured for a body fat percentage test.

Waist-36 inches

Hips-36 inches 

Wrist-7 inches

Forearms-13 inches

Arms-15 inches

Chest-46 inches

My body fat percentage was 8% or 15 pounds of fat.  My next goal is to lose 2 inches on my waist.

Cardio

20 minutes on the crosstrainer to burn off 222 calories.

3x20 pushups with 30' rest between each set.

2x35 pushups (130 total)

50 crunches

25 situps

Running

30 minute jog at 6MPH to burn off 430 calories. I think I'm going to bike or use a cross trainer tomorrow. My stupid shins hurt like the dickens.

weights

Yesterday I did 47, 25, 13 pushups for 85 total.

Today I lifted weights.

barbell triceps curl 12, 10, 8, 6, 2@ 50, 50, 55, 60, 70

tricep pushups 12, 10, 8, 6, 2

hammer curls 12, 10, 8, 6@ 40, 50, 60, 70

preacher curls 12, 10, 8, 6 @ 45, 50, 55, 60

bench dips 12, 10, 8, 6, 2 

barbell curls 12, 10, 8, 6 @ 55, 60, 65, 70

skull crushers 12, 10, 8, 6 @ 50, 60, 65 70, 75

concentration curls 12, 10, 8, 6 @ 20, 20, 25, 25

1 hour 7 minutes of lifting weights

weights and running

barbell military press 8,6,4,2,1@ 95, 95, 100, 105, 115

upright rows 2x8, 2x6@ 50, 50, 60, 60

bent over lateral raises 10, 8,8, 6@ 10, 20, 30, 40

30 minutes of weightlifting

1 mile run @ 8:33

4x 1/4mile run@ 2:06, 1:55, 1:50, 1:52 (7:43 pace)

1 mile warmdown@ 11:10

30 minutes running

weights

barbell bench press 8,6,4,2,1@ 165,170,175,185,190

incline barbell bench press 8,6,4,2,1@ 95, 105, 115, 125, 135

wide grip pull ups 3xfailure (8,5,4)

seated cable rows 4x8 @ 90, 100, 110, 115

seated cable flyes 2x8, 2x6 @ 150, 170, 190, 200

T bar rows 4x8@ 70, 90, 90, 90

50 ab crunches

1 hour of weightlifting

1x75, 1x50 crunches

calisthenic sets

2x35, 1x20 pushups for the morning

1x35, 1x25, 1x10 pushups this evening

160 pushups total

50 ab crunches

Tuesday Run

2 mile fartlek in 14:30. Yeeowtch.

I burned off 300 calories.

January 31, February 1

incline barbell bench press 8,6,4,2,1@ 95, 105, 115, 125, 135

dumbbell military press 8,6,4,2,1@ 90, 90, 90, 100, 100

close grip pullup 3xfailure (13, 5, 4)

barbell bench press 8,6,4,2,1@ 165, 170, 175, 180, 185

February 1

3 mile run at an easy pace to stretch out.

And I somehow lost my Y card on Saturday.  I unzipped my jacket to answer my phone, and I think it may have fallen out then, but I was in a rush to get home so my family and I could go to Raleigh, and I didn't notice it until Sunday when I turned my jacket and car inside out looking for the stupid thing.