weights

leg curls 2x20 @25

dumbbell military press 3x20@ 40

upright rows 3x20 @ 30

lunges 3x10 

bent over barbell raises 2x20 @ 10

standing fly 2x20 @ 20

standing calf raise 3x20

23 minutes of endurance weightlifting

2x20 pushups this morning

1x20 pushups at lunch

2x20 pushups at night

30 crunches

30 flutter kicks

30 crunches

30 flutter kicks

30 crunches

Night run

Tonight I ran a little over 3 miles in 30 minutes. But it wasn't 3 miles at the same pace; I ran the first 1.5 miles at about an 8:30 minute per mile pace, and then tapered off and ran the rest at a slower pace.  This was just an endurance run with the focus on the mileage.

I'm starting to wonder if I was doing something wrong when I first started running with the focus of passing the PRT.  I mean, I'd run as hard as I could on the light days, and I'd try distance runs on the grueling days.  And as a result I had shin splints, calf strains, and weird muscle cramps in the front of my legs, and I was absolutely bushed after the run.

Now I'm walking the dogs more often, and generally staying away from the hard pavement on the streets, and my focus isn't necessarily speed but being able to run 4 or 5 miles at a 9 or 10 minute per mile pace, which has really helped my endurance and brought my mile times down. Weird.

But the main idea I took away from all of this is that doctors and trainers aren't kidding when they say to start off slow by walking mixed in with jogging, and then slowly replacing the walking with the jogging until you're able to run 3 days of the week for 30 minutes.  I found this out the hard way.

For this week Tuesday will probably be my distance day of 4.5 miles, and I'll take the path that leads down by the creek since the road isn't graded much in the neighborhood and I get to run on dirt when I'm down by the creek.

Thursday will be a speed day consisting of fartleks at the YMCA track.

weights

triceps kickback 2x20@15

bench dips 2x20

dumbbell curls 2x20@30

incline curls 2x20@ 20

hammer curls2x20@20

close grip bench press 2x20@70

triceps pushdown2x20@ 50

behind the back wrist curls 2x20@35

24 minutes of endurance weightlifting

Weights

dumbbell bench press 3x20@ 90

incline dumbbell bench press 2x20@ 50

seated cable rows 3x20@ 50

dips 3xfailure (12,8,8)

wide grip lat pulldowns 2x20@ 80

fly 2x20@ 40

wide grip pullups 2xfailure (4,3)

35 minutes of endurance weightlifting

Last Night

Last night I did an ab set of:

50 crunches

30 seconds of flutter kicks

30 ab crunches

30 seconds of flutter kicks

30 crunches

Thursday

Yesterday I did two pyramid sets of knucle pushups in the afternoon and evening: 40,20,10,  and 30,20,10.

I also ran 3 miles at a nice, slow pace.

Tuesday

40 minutes of cardio to burn off 400 calories

4x15 knuckle pushups with 30 seconds rest between each set

leg curls 2x15@25

dumbbell military press 3x20@ 50, 40

upright rows 3x20@ 30

lunges 3x10

bent over lateral raises 2x20@10

standing fly 2x20@20

standing calf raise 3x20

27 minutes of endurance weightlifting

Sunday

triceps kickback 2x20 @15

bench dips 2x20

dumbbell curls 2x20 @30

incline curls 2x20 @ 20

hammer curls 2x20@ 20

close grip bench press 2x20 @50 (increase to 70 next time)

triceps pushdown 2x20@ 42.5 (increase to 50 next time)

behind the back wrist curls 2x20@ 35

30 minutes of weightlifting

16 minutes on the crosstrainer to burn off 190 calories. I stopped early because my stupid calf started aching.

Endurance weights

barbell bench press 3x20@ 115 (I need to decrease the weight for this)

dumbbell incline bench press 2x20@ 60 (I also need to decrease weight)

seated cable rows 2x20@ 50

dips 3xfailure (18,10,5)

wide grip lat pulldowns 2x20@ 60 (increase to 80 next time)

flys 2x20@ 40

wide grip pullups 2xfailure (3,3)

50 crunches

30 torso twists

39 minutes of weight lifting

Friday

I ran for 36 minutes at the track for 38 laps which is equal to about 3.25 miles.  I slowed down several laps to talk to a former teacher who happened to be exercising at the same time as me.

500 calories burned

Running

2.3 miles in 22:47 to burn off 330 calories. I really need to start going to the Y and run on the track or treadmill, but it's hard to resist running on the pavement when the weather's this good.

weights

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

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

lunges 4x8 

standing flyes 10,8,8,6@ 50, 50, 60, 60

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

3.5x of 1x20 pushups, 1x20 crunches

41 minutes of weightlifting

Running

26 minutes of running at about a 6MPH pace to burn off 374 calories after no sleep last night.  I'm still trying to build up a good fitness base, but this past week has thrown me for a loop. If I can't lift weights tonight, then I'll have to do it first thing tomorrow after swimming.

Weights

wide grip assisted pullups 4x8@ 60lbs assistance, 40lbs assist., 40lbs, 40 lbs

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

preacher curls 12,10,8,6,2@ 55, 60, 65, 70

knuckle pushups 2x25, 1x20 with 30 seconds rest between each set

seated cable rows 4x8 @ 90

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

50 medicine ball crunches

60 oblique crunches

weights, running, the usual

barbell bench press 8,6,4,2,1@ 155, 165, 175, 185, 200

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

triceps pushups 4x10 with 20' rest between each set.

fly 10,8,8,6@ 60, 70, 70, 80

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

dips 4x8

1 hour 7 minutes of weighlifting to burn off 600 calories

3x10 reach throughs

50 crunches

25 ab crunches

and tonight a 3 mile run.

Tuesday

3.7 mile bike ride at a slow pace to burn off 111 calories.

25 pushups this morning

Monday

2 mile lap around the neighborhood on my mountain bike burning 115 calories. Oh the joys of springtime.

Tonight I did 50 oblique crunches, 50 crunches, 55 pushups and a 4 mile run in 40 minutes to burn off 575 calories.  Some friendly cat ran up to me and start rubbing itself all over me, so I stopped to pet it and continued my run.  And cars were driving up and down the neighborhood, stopping at random spots in the middle of the damn street and blowing their car horns.  Beats me if they were trying to find the cat that I petted, but I would've thought calling the cat's name would be more effective than blowing your car's horn.

690 total calories burned.

Pyramid Pushups

Morning: 40 knuckle pushups, 30' rest, 20 knuckle pushups, 10' rest, 10 knuckle pushups

Evening:  40 knuckle pushups, 30' rest, 20 knuckle pushups, 10' rest, 10 knuckle pushups

140 knuckle pushups

Running

Today I ran 3 miles in 30 minutes to burn off 432 calories.  I must say, it felt a lot harder than it was since I didn't sleep much last night, but my muscles weren't nearly as sore and my calf strain seems to be completely gone.

50 ab crunches

60 oblique crunches

Weights

barbell triceps curls 12,10,8,6,2@ 50, 60, 70, 80, 90

triceps pushdown 12, 10, 8, 6, 2@ 72.5, 80, 82.5, 87.5, 95

reverse barbell curls 12,10,8,6@ 30, 35, 40, 45

barbell curls 12,10,8,6@ 40, 50, 55, 60

dips 12,10,8,6,2

preacher curls 4x8 @ 60

skullcrushers 12,10,8,6,2@ 55, 65, 75, 85, 95

1hr 21minutes of weights to burn off 689 calories

2 mile walk with the dogs.

Food Intake March 6

Breakfast: oatmeal, orange juice (440 calories, 4g fat, 8g protein)

Lunch: pasta (200 calories, 1g fat, 7g protein) sandwich (220 calories, 8g protein, 3g fat, 210 calories, 16g fat, 8g protein) yogurt (90 calories, 5g protein) banana (100 calories), protein shake (100 calories, 24g protein)

Supper: 5 slices of pizza (insane, I know. Somehow the nutritional information doesn't seem right since I didn't eat a large pizza, and it was vegetarian. This is based off the nutritional information for a cheese pizza.  65g fat, 1500 calories, 50g protein), apple (80 calories)

2960 calories-690 calories burned off=2240 calories for today.

89g of fat

110g of protein

weights, cardio

dumbbell military press 8,6,4,2,2@ 80, 90, 100, 110, 110

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

lunges 10,8,8,6

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

calf raises 3x20

34 minutes of lifting weights 200 calories burned.

30 minutes on the crosstrainer.  20 minutes of sustained 170 heart rate. 320 calories burned.

520 total calories burned.

March 5th Food

Breakfast: slice of pizza, orange, glass of milk (522 calories, 13g fat, 24g protein)

Lunch: sandwich, crackers, yogurt, creatine drink mix (815 calories, 21g protein, 23g fat)

Snack: peanuts (70 calories, 7g fat, 5g protein) protein shake (120 calories, 24g protein)

Supper: Sandwich (360 calories, 28g protein), broccoli, and banana (120 calories)

Total: 2007 calories, 46g fat, 102g protein

My goal for protein consumed each day is about 100-120 grams, which is for an athletic/weightlifting diet.  I'm hoping to lose a little bit of weight by having a calorie deficit of 200 calories which means I'd ultimately have a diet of 2000 calories (not including the calories I burn off).

Weights, Exercise Bike

barbell bench press 8,6,4,2,1 @ 165, 175, 185, 195, 205

incline bench press 8,6,4,2,1@ 135

pullups 4x5 

seated cable rows 4x8 @ 105, 110, 115, 120, 120

seated flys 8,8,6,6 @ 170, 180, 190, 175

50 minutes of weightlifting

50 ab crunches

30 minutes of cardio on the exercise bike with a sustained target heartrate of 158.  10.88 miles biked, 255 calories burned.

Monday Rest

Due to the snow, the Y closed early before I was able to go work out.

10 reach throughs

50 oblique crunches

10 reach throughs