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 Well it's Monday again, and all that means is here we go again.  Had a good weekend with some much needed rest.  I am, however, curious on why I am always so tired during the day.  It would seem that from about 1:PM on I am absolutely exhausted and by 9:PM I'm done!
Friday night was awesome.  The wife & I got to take my boy to the fair to see Newsboys.  That group put on one heck of a show for $10.00 / Person & Best of all my boy LOVED IT!
Other than that, slept in really late on Sat & Slept in a little on Sunday. 
Hope everyone had a great week!  Just remember, If you can run be thankful, hahaha, only 21 more days!

Monday Randomness 1600 Yds, 1 Hour
Warm-Up (100)
Ya right this was a dumb way to start the workout......but it definitely got me huffing & Puffing!
100 I.M.
Main Set (1300)
5 X 100 on 2Min
50 Sprint (27 Sec)
3 X 200 on 30 Sec Rest
200 I.M Swim (25 / Kick 25)

Cool Down (200)
2 X 100 SLOW

Lunch Time Strength Work

Flat Bench Press
135# X 10
185# X 06
205# X 04
225# X FAIL (Again, UGH)
185# X 6
815# X 6

Incline Dumbbell presses
45# X 15
55# X 10
55# X 08

Tricep Cable Pullovers
100# X 10
110# X 10
120# X 10

Bicep Cable Curs (With Straight Bar)
70# X 10
70# x 10
70x x 10
80# x 10

Tricep Single Arm Pull downs (Palm Up)
30# X 10 Each Arm (3 Sets)

HAPPY THURSDAY !!

Today was kind of an adhoc day.  Had some friends who said they would be at the pool early today so I figured I would show up and work out with them……humph, go figure I was the only one to show…..Oh well.  Had a GREAT workout anyhow.  Then lunch time rolled around and had a GREAT Strength chest workout.  All in all today is shaping up to be a great day.  Maybe later on tonight I can fit in a “Cage Fitness” workout tonight at Black Belt Leadership Academy!!

Tomorrow AM starts with…..ummmmm let me think… OH YA, More Swimming.  Then an appearance at the weekly Friday Morning BCRT Run.

On today’s menu we have the following workouts.

25 Min + 5 Min Cool Down on the Elliptical

RPM: >85 mostly above 90

HBPM: > 165 mostly above 180

Aprox miles: 3.2 (Don’t think this is even close but…..)

Cool down was done in reverse direction

Swim

I did not have a set workout this morning, therefore I have no Idea on my yardage.

However I can tell you I did a bunch of

50yd With 30Sec Rest

100yd with 45Sec Rest

Bunch of 25X12.5X12.5’s (25 Catch-Up Drill X 12.5 Swim X 12.5 All Out Sprint)

Afternoon Strength Chest Workout

Bench Press

10 X 135

10 X 155

08 X 175

04 X 205

Incline Dumbbell Press

45 X 12

55 X 12

55 X 12

Threw some light tri pull-downs in for good measure.

Strength Training
ughhhh, Shoulder workouts make me cranky.  Ever since my spine surgery these routines just really hurt my Levator Scapulae Muscle & Trapezius.  I will prob. be in some sort of pain for the next 2 weeks because of this. Anyhow....


Dumbbell Shoulder Presses 3 Sets of  25# X 25 Reps
Machine Lateral Raises: 50# X 12, 50# X 12, 60# X 12, 70# X 12
Abs: Too Many to list, Incline Bench + Weighted Crunches
ISO Machine Shoulder Presses: Machine+45# X 12, 45# X 12, 70# X 12

Back & Bi

Love'm some Pull-Ups, Pull-Ups, Pull-Ups!
Today's Strength Training Workout is Back & Bicept

Pull-Ups 3 Sets
10, 8, 6 - These felt suprisingly easier than usual today.  I'm hoping that I'm getting stronger & the Swim Training is helping.

Seated Rows: 3 Sets 105# X 10 Reps
Lat Pull-Downs: 3Sets 120# X 10 Reps

Standing Curls (With EZ Curl Bar)
3 Sets: 60#, 60#, 70#
Mixed in some ISO Machine Lat Pull-Downs.
3Sets: Machine + 35#, 45#, 55# X 20 Reps

Finished UP with Machine Seated Curls: Burn Out Sets
30 Reps total for 2 Sets
45# X 10 Reps + 35# X 10 Reps + 25# X 10 Reps.

These are done with no stops between weight changes.  Your partner takes the weight OFF and you keep going.  This extercise REALLY burns and you have to push through the Latic Acid.

Just a quick post to record today's activities.
Lunch Strength Work
Dumbbell Incline Press 4 Sets at Increasing Weight
45#, 55#, 65#,65#

Close Grip Press (Bar +25's)
3 Sets (20 Reps, 25 Reps, 30 Reps)

Triceps Pulldowns 4 Sets Increasing Weight
Triceps Pushes (ISO Machine) 4 Sets

Strength Training

So today is Tribe Tuesday :-( and  I get to go and take photos today of the Running Tribe doing what Running Clubs do........RUN.  It's like being on a fast and sitting in a buffet restaurant!  Oh well, what doesn't kill ya makes ya stronger right?

Lunch Time Work-Out
Triple Threat Bicep Curls
30#, 25#, 20# - Ten Reps Each Arm Moving Down in Weight w/o any rest
Total of 30 Reps / Arm / Set
Repeat 3X (3 Sets)

Triceps Cable Pull-Overs
100#, 120#, 120# - 12 Reps at Each Weight

Narrow Grip Bench Press With Curl Bar
Bar + 25's (75#)
3 Sets - 30 / 30 / 20

Let the Cross-Training Begin

So, last weekend was a big weekend for me.  I finally got off my wallet and with some birthday money that I recieved I went and re-outfitted my OLD triathlon bicycle with new wheels.  Check out the photos of the death & Resurrection of the TRI-BIKE!

Resurrection

DEATH

Next purchase on tap was some new goggles!  I have not purchased any new goggles in who knows how log, so off to the local sporting goods store I went.  Walked up to the display and did not recognize any of the styles so I just grabbed a pair of the Speedo branded ones, checked the return policy and off I went.

I ended up buying the Speedo Vanquisher 2.0  Needless to say these are HUGELY different from my old Racing Sweeds!  But after my 90 Min workout this morning they seem to do just fine.

 Now on to this mornings main course

Swim WorkOut-Total Distance 2,200Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m
12 X 25 Free (Rest :30)
6 X 50 Free (Rest 1:00)
3 X 100 Free (Rest 1:30)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m
200 Free Easy


Afternoon Strength Workout


Dumbbell Press Press 12 Reps / 3 Sets 35#, 40#, 45#
Incline Dumbbell Presses 12 Reps / 3 sets 45#
ISO Lat Pull-Downs 10 Reps / 3 Sets 45#(Per Side), 70#(Per Side), 70#(Per Side)
Tricep Cable Pull-Downs 15 Reps / 3 sets 60#

Late Night "Monday" Work-Out
P90X Chest & Back
P90X Ab Ripper

Went home and passed out.
Keep on pushing friends, all this work will pay out someday..........I Hope :-)
Peace & Blessing

It was bound to happen

Hey everyone, lol like anyone but me reads this! Anyhow.........
I'm back in the gym again.  I'm officially participating in the USMC Mud Run with a team of friends who had a temmate drop out..sooooo my reserve card got pulled.  I just checked out the website and looks to be a pretty intense Obstacle course.  About 5 miles and 32 Obstacles see the included map for more info on the rout and click the link for a description for all the Obstacles.

Flat Bench 135 X 10 - 4 Sets
Standing Dumbbell curls 5 per arm 2x (Total of 10 Reps) - 4 Sets increasing weight on each set. 20, 25, 35
Standing Tri Pushdowsn using rope handle 4 sets 60lbs 20 Reps
Standing Bicep Curls using straight bar on the cable machine. 4 Sets 80lbs 15 Reps


Nothing hard just trying to get some reps in.  Let the pain come so we can work through it.  I will be modifying my schedule to accommodate a Lunch-Time weight program and as soon as the time changes will start doing more Two-a-Day weight training workouts.

Still want to keep my run up however I am excited to start cross training.  Hopefully I will get to pick up my new wheels for my road bike this weekend from REI and I can start spinning SOON.  Additionally when the time changes I will start my swim training in the mornings.  There a lot of change getting ready to happen peoples!  Stay tuned..............

Lunch-time Gym Weights workout

Dumbbell bench press

45(15), 55(15), 65(8)

Incline barbell Press

115(15), 115(12), 135(6)

Did this entire rotation 3x

25lbs used during the rotation

Bicep Curls (5 /arm) set of 10

Seated & Weighted calf-raises (40)

Chest flys (15)

Ab Leg Extensions In & Outs (25)

Tricep Push-Downs  3 Sets

40# X 15 Reps

Dips UnAssisted

1 Set 10 Reps

New Start

Today has been an interesting day.  Started off with not getting up when I wanted to.
Since the time change was on Sunday, my goal was to get up at the "Same" time and try to get some additional extercise in.  Oh well not today, we will try again tomorrow.

During lunch today I went for a run and OH what a fun run it was.  1st starting out my legs were very sore and stiff.  Then as I kept running i found my chest to start hurting, unfortunately that never went away.  On my way back to the gym, within the last 10th of a mile, I FELL !  Not just a fall, but my feet got caught up in a metal wire ring that esentually hog tied me and down I went.  Now you have to understand where I was ON MAIN STREET !  Cars everywhere, me trying to cross the intersection and not paying attention to my feet but the cars that try to kill me on a daily basis......yup down I went rolling into the intersection.  Needless to say I quickly got up brushed myself off and continued my run.....

Today was Monday which means Chest & Triceps day in the Gym.  It started off slow but had a good end
Flat barbell bench
3 sets x 10 Reps (65 lbs)

Incline Bench
10 x 115lbs
10 x 135lbs
10 x 155lbs
2 x 225lbs

Triceps pull-downs (v-bar)
12 x 60lbs
12 x 80lbs
4  x 80lbs

Narrow Push-Ups
3 sets x 10 Reps

over the head cable pulls (Triceps)
3sets x 10-20 Reps
60, 70, 80

Dumbbell flys
30 x 10 Reps
35 x 10 Reps
40 x 10 reps

Flat bench using solid steel bar
135 x 3 sets
10, 8, 8