300 Meter Sprint
Just one run today.. and I finally broke the 50 second mark with 49 seconds!
DB Flat Press
65's/5, 70's/4, 80's/3, 90's/2, 95's/1, 100's/1, 105's/1, 95's/8
All 3 flat benches were taken, so I was more or less forced to do flat DB presses. I didn't really want to, but oh well. Better than standing around waiting for a bench to open up.
The set of 8 @ 95 was a grinder, but I battled through.
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
Thursday, May 30, 2013
Tuesday, May 28, 2013
Week 23, Day 1
Squat
153/5, 173/4, 203/3, 233/2, 273/1, 283/1, 293/1, 273/5
Ladder
Bodyweight Squat 5 10 15 20 25 20 15 10 5
Situps 5 10 15 20 25 20 15 10 5
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Good workout; spent afterward!
153/5, 173/4, 203/3, 233/2, 273/1, 283/1, 293/1, 273/5
Ladder
Bodyweight Squat 5 10 15 20 25 20 15 10 5
Situps 5 10 15 20 25 20 15 10 5
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Good workout; spent afterward!
Monday, May 27, 2013
1.5 mile
11:13
Huge day- knocked another 15 seconds off! I thought big time decreases like that were a thing of the past!
My goal is very much within reach now.
Huge day- knocked another 15 seconds off! I thought big time decreases like that were a thing of the past!
My goal is very much within reach now.
Saturday, May 25, 2013
300 meters
Wet conditions. No excuses.
a) 50 seconds
b) 55 seconds
c) 57 seconds
Totally gassed afterwards.
Was hoping to get below 50 seconds, but twas not in the cards today. :/
a) 50 seconds
b) 55 seconds
c) 57 seconds
Totally gassed afterwards.
Was hoping to get below 50 seconds, but twas not in the cards today. :/
Thursday, May 23, 2013
Week 22, Day 2
DB Incline Press
60's/5, 70's/4, 80's/3, 85's/2, 95's/1, 100's/1, 105's/1, 95's/5
The incline bench was taken, so I decided to do DB inclines. I haven't done these in a while. They felt good.
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
Unfortunately, there was a rainstorm tonight so I couldn't train the 300 meters. My plan is to do them on Saturday and a 1.5 mile run on Monday.
60's/5, 70's/4, 80's/3, 85's/2, 95's/1, 100's/1, 105's/1, 95's/5
The incline bench was taken, so I decided to do DB inclines. I haven't done these in a while. They felt good.
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
Unfortunately, there was a rainstorm tonight so I couldn't train the 300 meters. My plan is to do them on Saturday and a 1.5 mile run on Monday.
Tuesday, May 21, 2013
Week 22, Day 1
Deadlift
188/5, 228/4, 278/3, 298/2, 318/1, 328/1, 348/1, 318/5
Ladder
Bodyweight Squat 5 10 15 20 25 20 15 10 5
Situps 5 10 15 20 25 20 15 10 5
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Very good workout.. deadlifts felt strong; ladder is improving- doing less rest-pause each time.
188/5, 228/4, 278/3, 298/2, 318/1, 328/1, 348/1, 318/5
Ladder
Bodyweight Squat 5 10 15 20 25 20 15 10 5
Situps 5 10 15 20 25 20 15 10 5
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Very good workout.. deadlifts felt strong; ladder is improving- doing less rest-pause each time.
Monday, May 20, 2013
300 meters
Three runs:
a) 51 seconds
b) 52 seconds
c) 55 seconds
I want to try to get to 47 seconds on the first run. Need to practice these more. Will do them again this week instead of a 1.5 mile run.
I'll do a 1.5 this weekend at some point.
Off to basketball.....
a) 51 seconds
b) 52 seconds
c) 55 seconds
I want to try to get to 47 seconds on the first run. Need to practice these more. Will do them again this week instead of a 1.5 mile run.
I'll do a 1.5 this weekend at some point.
Off to basketball.....
Friday, May 17, 2013
Week 21, Day 2
Bench Press
137/5, 152/4, 167/3, 197/2, 207/1, 227/1, 237/1, 197/8
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
Good workout- had a lot of energy.
137/5, 152/4, 167/3, 197/2, 207/1, 227/1, 237/1, 197/8
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
Good workout- had a lot of energy.
Thursday, May 16, 2013
Tuesday, May 14, 2013
Week 21, Day 1
Squat
153/5, 173/4, 203/3, 233/2, 273/1, 283/1, 293/1, 273/5
First few sets felt great, so I decided to bump up the weight a bit. Haven't done 273/5 in a minute, as the kids say. On the third rep, I came off of my heel quite a bit. Managed to sit back better on reps 4 and 5. I will chalk this up to rust.
Ladder
Bodyweight Squat 5 10 15 20 25 20 15 10 5
Situps 5 10 15 20 25 20 15 10 5
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Still killer, but slowly improving.
153/5, 173/4, 203/3, 233/2, 273/1, 283/1, 293/1, 273/5
First few sets felt great, so I decided to bump up the weight a bit. Haven't done 273/5 in a minute, as the kids say. On the third rep, I came off of my heel quite a bit. Managed to sit back better on reps 4 and 5. I will chalk this up to rust.
Ladder
Bodyweight Squat 5 10 15 20 25 20 15 10 5
Situps 5 10 15 20 25 20 15 10 5
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Still killer, but slowly improving.
Monday, May 13, 2013
1.5 mile
I was concerned about how I would do today because I haven't tested this in a week and I had a weekend of a lot of bad eating and drinking.
Happily, I was able to knock off another 5 seconds and do it in 11:31.
Also, I wasn't as spent at the end as I was last week. Strange.
Headed over to the gym to play basketball in a few......
Happily, I was able to knock off another 5 seconds and do it in 11:31.
Also, I wasn't as spent at the end as I was last week. Strange.
Headed over to the gym to play basketball in a few......
Thursday, May 9, 2013
Week 20, Day 2
Incline Press
137/5, 147/4, 162/3, 187/2, 192/1, 202/1, 212/1, 187/8
I forgot if the last set was like the flat bench press, where I was supposed to do 8 reps, or if it was like the other exercises, where I was supposed to do 5 reps. I guessed it was 8 reps, but I was wrong. Oh well. I will do 5 reps next time.
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
* Better than last week, but still pretty brutal.
Conditioning
I played basketball last night for a couple of hours. I won't be able to test my 1.5 miles this weekend because I am going away. I will try to get at least some good walking in, though. On the off chance I can run, I will bring my running shoes and stop watch.
137/5, 147/4, 162/3, 187/2, 192/1, 202/1, 212/1, 187/8
I forgot if the last set was like the flat bench press, where I was supposed to do 8 reps, or if it was like the other exercises, where I was supposed to do 5 reps. I guessed it was 8 reps, but I was wrong. Oh well. I will do 5 reps next time.
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
* Better than last week, but still pretty brutal.
Conditioning
I played basketball last night for a couple of hours. I won't be able to test my 1.5 miles this weekend because I am going away. I will try to get at least some good walking in, though. On the off chance I can run, I will bring my running shoes and stop watch.
Tuesday, May 7, 2013
Week 20, Day 1
Deadlift
183/5, 223/4, 273/3, 293/2, 313/1, 323/1, 343/1, 313/5
Ladder
Bodyweight Squat 5 10 15 20 25 20 15 10 5
Situps 5 10 15 20 25 20 15 10 5
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Ladders are killers! I did a better job this week with it, though!
183/5, 223/4, 273/3, 293/2, 313/1, 323/1, 343/1, 313/5
Ladder
Bodyweight Squat 5 10 15 20 25 20 15 10 5
Situps 5 10 15 20 25 20 15 10 5
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Ladders are killers! I did a better job this week with it, though!
Monday, May 6, 2013
1.5 mile
11:36 today......another 12 seconds knocked off! Getting closer and closer to my goal of ~11:00.
Going to play basketball for about an hour in a little bit.
Going to play basketball for about an hour in a little bit.
Thursday, May 2, 2013
Week 19, Day 2
Bench Press
137/5, 152/4, 167/3, 197/2, 207/1, 227/1, 237/1, 207/2 into 187/6
The last set was supposed to be 8 reps. After the second rep with 207, I knew I would never make 8, so I stripped off 20 pounds and did 6 reps with 187.
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
One word to describe the ladder: BRUTAL.
Two words: UTTERLY BRUTAL.
Conditioning
Basketball last night for 2 hours. I was completely spent afterward- had the light headed feeling for most of the last game that I played.
I'm going to Boston tomorrow for the weekend for my father's 70th birthday. While I am very much looking forward to the trip, I won't be able to train my 300 meters or 1.5 miles until I return.
137/5, 152/4, 167/3, 197/2, 207/1, 227/1, 237/1, 207/2 into 187/6
The last set was supposed to be 8 reps. After the second rep with 207, I knew I would never make 8, so I stripped off 20 pounds and did 6 reps with 187.
Ladder
Dips 3 6 9 12 15 12 9 6 3
Chinups 2 4 6 8 10 8 6 4 2
Pushups 5 10 15 20 25 20 15 10 5
Leg Raises 3 6 9 12 15 12 9 6 3
One word to describe the ladder: BRUTAL.
Two words: UTTERLY BRUTAL.
Conditioning
Basketball last night for 2 hours. I was completely spent afterward- had the light headed feeling for most of the last game that I played.
I'm going to Boston tomorrow for the weekend for my father's 70th birthday. While I am very much looking forward to the trip, I won't be able to train my 300 meters or 1.5 miles until I return.
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