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

Hot Run

It has been soooo hot here lately, in the 100’s, it has been really hard to run and post up any decent times.  Since it has not been getting dark until about 8:30pm  I decided to do a late evening run tonight at 7:45 PM and would try some different techniquies J

Tonight’s workout I would start out with a 1mile warm-up then stop and stretch.  I held about an 8min mile for a little over a mile then stopped and stretched out my Hams, Quads, Calfs & Hipflexors.

Part II of the workout was a 1Mile sprint which I ended up holding a 7Min pace.

RunKeeper

Part III of the workout was a 1Mile Recovery run at an 8Min Pace.

Part IV of the workout was a 2Mile tempo run at 7:30 Pace.

RunKeeper

Overall I was very pleased with my run, even though my times are slow, but only time and training will fix that.

Evening Work Out

Well Since I was behind in my Pull-Up and Push-Up program I figured I would Catch up.

I started with pull-ups (these were done at home on my doorway pull-up bar.)
Level 4: Week2: Day2
08 Pull-Ups (Check) - 90 Sec Rest
09 Chin-Ups (Check) - 90 Sec Rest
08 Pull-Ups (FAIL) - 3Min Rest 
07 Chin-Ups (Check) - 3Min Rest
05 Pull-Ups (Check)
Notes: After 3Min of rest the pull-ups were manageable and the Chin-ups were a breeze.  Need 90Sec for Chin-Ups and 3Min for Pull-Ups







Push-Ups (Today's seemed to be really easy, even though the massive chest, arms and back workouts we did the past couple of days)
Since my wrist hurts I did these on my Chin-Up bar flipped upside down.  Basically Push-Up Stands

09 (Check) 90Sec Rest
11 (Check) 90Sec Rest
08 (Check) 90Sec Rest
08 (Check) 90Sec Rest
30 - MAX (I was pretty much toast after these)

Run-Run-Run

Ran the same rout as I did the other day, out and back.  Better time today & got to wear my new shoes again
1m 07:30 D:02s
2m 14:46 (7:14) D:18s
3m 22:17 (7:31) U:11
5K 22:59 D:12
Pace: 7:23.85

12 sec faster then the last time running this route
RunKeeper

Daily Report (Evening)

Evening work-out with Ninja - JR
Pull-Ups (90 Sec rest between sets)
For some reason I do not like the feel of the pullup bar that is provided in the gym plus there is no spot to "regular" width pulls so I end up using the frame of the cable cross-over machine.  I like it a lot but it seem s to hurt my  left forearm quite a bit.  Might be a touch of tendonitous though.
09 - Regular Pull-Ups
08 - Reverse Grip (Chin-Ups)
07 - Regular Pull-Ups
06 - Reverse Grip (Chin-Ups)
06 - Regular Pull-Ups
36 - TOTAL Pull-Ups

Lat Pull-downs (Wide Grip)
3 sets (95lbs) 12 Reps

Cable Rows
3 Sets (110, 120, 120) 10 Reps

Bent-Over Single Arm Dumbbell Rows
3 Sets (Per Arm) 10 Reps 65lbs

Biceps
Machine Preacher Curls
70 - 08 Reps
80 - 08 Reps
90 - 04 Reps

Dumbbell Curls (Seated with Elbow on inside of thigh)
3 sets 10 Reps / Arm (Single Arm L/R) 20 lbs

Standing Curls with Curved Bar
3 Sets 75lbs (Curved Bar + 20 on each side)
10, 06, 10

Daily Report (LUNCH)

Today was apparently a catch-up day.  I had forgot my wind breaker and It was cold and windy out side so that took care of my run.  Since I did not get the oppertunity to work out Monday Evening due to snow / ice I figured that a lunch time POWER work out, pun implied, was in order.

Chest:
25 - Bar
10 - 135
10 - 155
08 - 185
04 - 205

Upper Chest:
10 - 105 (Bar+25)
10 - 135
00 - 185 COMPLETE FAIL !
08 - 135

Triceps
Cable Pull-Downs (With the V Handle)
3 Sets 12 Reps Each
Cable Over-Head Pulls (With the Rope)
3 Sets (90,90,100) 10 Reps Each

Ice Day

Ugh, being snowed in is one thing , but being Iced in is something TOTALLY different.  With Snow atleast you can get the kids out of the house and build snowmen, have snowball fights, make snow-angels and all sorts of other stuff. With ice, the only activitied you get is to try and find something to entertain them while not being able to go anywhere.  which leads me to my next topic.

Since I was iced in I decided that I would pop one of my ole Insanity Disks in a burn through a work-out.  I mean how hard could it be, I have taken about 5 months off but have kept in pretty good shape......haven't I? I have been running frequently and have been partaking in my strength training at the Gym regularly, I should be able to cruise through this work-out........right?

YA RIGHT !!

Plyometrics Core Cardio was the work-out I chose.  After completing the, so called, warm-up I remembered how hard this was.  So to save any further embarrassment, let me just say I did not even come close to completing the entire work out !  Holy Smokes !!
Warm-Up: All 3 sets - Hard, but okay
Circuit 1: Set 1 Good, Set 2 Okay, Set 3 ROUGH
Circuit 2: Set 1 ROUGH, Set 2 & Set 3 - Watched the DVD through most of this.

Wow, I am out of Insane shape. Time to get back into the Grove and keep pressing play

Check-In

ok, as for last week diet wise FAIL ! LOL, anyhow it was my 11 year anniversary and we went to the Cheesecake factory, need I say more !

This week will be better.  185.5 good bye

On a side note: ran today and had my fastest 5k time I've had in a LONG time.
M1: 07:34
M2: 15:09 (7:32)
M3: 22:29 (7:20)
5k:  23:11

Total Time: 23:11
Per Mile Avg: 7:27 / Mile
RunKeeper

Shoe Mileage

Today's Run was the 1st on my New Shoes.  They felt good but need to be broken.
Ran pretty good but must do better.

Distance: 4:05
Time: 30:59
Per Mile Avg: 7:39

RunKeeper

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