Standing S-bar Curls - 40 (20@60lbs, 20@40lbs)
Treadmill Sprints - 30 seconds (10 incline, 10 MPH)
Dips - 40 (body weight)
Treadmill Sprints - 30 seconds
Upright Cable Rows - 40 @ 40lbs
Treadmill Sprints - 30 seconds
Shoulder Chair Walks - 4 laps (forward up, backward back)
Treadmill Sprints - 30 seconds
Standing Dumbell Hammer Curls - 30 @ 25lbs
Bench Step-Ups - 40
Dips - 30
Bench Step-Ups - 40
Upright Cable Rows - 30 @ 40lbs
Bench Step-Ups - 40
Shoulder Chair Walks - 3 laps
Bench Step-Ups - 40
Cable Rope Curls - 20 @ 50lbs
Mountain Climbers - 40
Dips - 20
Mountain Climbers - 40
Upright Cable Rows - 20 @ 40lbs
Mountain Climbers - 40
Shoulder Chair Walks - 2 laps
Mountain Climbers - 40
Dumbell Hammer Curls - 10 @ 25lbs
Basketball Court Runs - 4 laps
Dips - 20
Basketball Court Runs - 4 laps
Upright Cable Rows - 10 @ 40lbs
Basketball Court Runs - 4 laps
Shoulder Chair Walks - 1 laps
Basketball Court Runs - 4 laps
Friday, March 12, 2010
Monday, March 1, 2010
It's worth it!
Woke up late this morning, which means I didn't get to the gym until almost 6:30a. Still hobbling along with my pulled hamstring... gettting old still sucks.
Jag and Corey were already well into the days workout:
30 Plank push-ups
30 knee ups (running in place w/ high knees)
Basketball court runs
3 x 10 pull-ups
30 side-to-side push-ups
30 knee ups
Basketball court runs
30 plank push-ups
3 x 10 seated row
20 side-to-side push-ups
20 knee ups
20 squat thrusts
Basketball court runs
20 plank push-ups
2 x 10 pull-ups
10 side-to-side push-ups
10 squat thrusts
60 mountain climbers
Baskeballcourt runs
10 plank push-ups
3 x 10 Hanging smith-bar rows
10 side-to-side push-ups
10 squat thrusts
40 mountain climbers
Basketball court runs
10 plank push-ups
30 mountain climbers
Basketball court runs
10 squat thrusts
Basketball court runs
10 plank push-ups
Basketball court runs
As it get's harder, just remember these three words... "It's worth it".
Jag and Corey were already well into the days workout:
30 Plank push-ups
30 knee ups (running in place w/ high knees)
Basketball court runs
3 x 10 pull-ups
30 side-to-side push-ups
30 knee ups
Basketball court runs
30 plank push-ups
3 x 10 seated row
20 side-to-side push-ups
20 knee ups
20 squat thrusts
Basketball court runs
20 plank push-ups
2 x 10 pull-ups
10 side-to-side push-ups
10 squat thrusts
60 mountain climbers
Baskeballcourt runs
10 plank push-ups
3 x 10 Hanging smith-bar rows
10 side-to-side push-ups
10 squat thrusts
40 mountain climbers
Basketball court runs
10 plank push-ups
30 mountain climbers
Basketball court runs
10 squat thrusts
Basketball court runs
10 plank push-ups
Basketball court runs
As it get's harder, just remember these three words... "It's worth it".
Sunday, February 28, 2010
Saturday BIs and TRIs
Had to sneak out Saturday afternoon in order to find some gym time. LA Fitness is not to crowded this Saturday, which is a good thing.
Treadmill run - 30 sec. (10 incline, 10 mph)
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 3 x 10 @ 60lbs
Treadmill run - 20 sec.
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 2 x 10 @ 60lbs
Treadmill run - 20 sec.
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 2 x 10 @ 60lbs
Treadmill run - 20 sec.
Hamsting pulled a little bit on the last treadmill run. Hope it's nothing.
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Bench dips 3 x 15 @ body weight
Hamstring is definitely tight, warm and full of blood. Guess we'll have to wait and see what happens. But, one thing is for sure... getting olde sucks!
Treadmill run - 30 sec. (10 incline, 10 mph)
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 3 x 10 @ 60lbs
Treadmill run - 20 sec.
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 2 x 10 @ 60lbs
Treadmill run - 20 sec.
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 2 x 10 @ 60lbs
Treadmill run - 20 sec.
Hamsting pulled a little bit on the last treadmill run. Hope it's nothing.
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Bench dips 3 x 15 @ body weight
Hamstring is definitely tight, warm and full of blood. Guess we'll have to wait and see what happens. But, one thing is for sure... getting olde sucks!
Wednesday, July 1, 2009
Mile club member
It's Wednesday morning and another 6:00am swim with Barb and KK on the agenda. There was a tremendous Monsoon storm last night which filled the pool with leaves and debris, so this mornings swim included many water obstacles. The lifeguards did the best they could to clear out some of the stuff in the pool, but there is only so much they could do.
Just like yesterday, the water temperature is perfect. Jumped in... and away we go.
300 warm-up
4x150(600) swim
5x50(250) swim
200 flutter kick
200 butterfly kick
50 back
200 swim
That's 1800 for those of you counting at home. So, once again... second day in a row with yardage of 1 mile+. Another good workout.
About 2/3 of the way through my workout, Dean (NC)comes strolling into the pool. Dean is a fellow soccer coach and a fitness enthusiast. Dean usually spends most of his time cycling and running, but a recent ankle injury has reinvigorated his interest in swimming. So, whenever I can, I give him a hard time about getting in the pool.
When I left the pool today, instead of heading to work, I headed to a doctor's appointment. 7:45am on Wyatt (across the street from TMC). Well, it turns out that KK's office is in the same area. So, after I finished up with my appointment, I stopped by and got the grand tour. Said hello to her and her lovely co-workers. Finally, I was off to work.
Another great day in the Old Pueblo underway.
Just like yesterday, the water temperature is perfect. Jumped in... and away we go.
300 warm-up
4x150(600) swim
5x50(250) swim
200 flutter kick
200 butterfly kick
50 back
200 swim
That's 1800 for those of you counting at home. So, once again... second day in a row with yardage of 1 mile+. Another good workout.
About 2/3 of the way through my workout, Dean (NC)comes strolling into the pool. Dean is a fellow soccer coach and a fitness enthusiast. Dean usually spends most of his time cycling and running, but a recent ankle injury has reinvigorated his interest in swimming. So, whenever I can, I give him a hard time about getting in the pool.
When I left the pool today, instead of heading to work, I headed to a doctor's appointment. 7:45am on Wyatt (across the street from TMC). Well, it turns out that KK's office is in the same area. So, after I finished up with my appointment, I stopped by and got the grand tour. Said hello to her and her lovely co-workers. Finally, I was off to work.
Another great day in the Old Pueblo underway.
Tuesday, June 30, 2009
When is a mile not really a mile?
6:00am at Udall. And when I say 6:00am, on Tuesday's what I really mean is 5:45am. Because if you don't get to Udall at least 10 to 15 minutes early on Tuesdays, you will not get a lane (or... half a lane actually). Tuesday morning's seem to be the only day with this issue. But, if you want to swim. Be there early and get in line. Wait for the pool to open.
So, I was on time (i.e. early) and waiting in line. KK was in line with me. Barb showed up a few minutes later (still early) and got in line about two people behind us.
Both Barb and KK are great in the pool. Impossible for me to keep up.
Today I manged to eek out:
200 warm-up
800 swim
200 flutter kick
200 butterfly kick
100 back kick
200 swim
Which is a lot for me. Barb and KK did way more, but I am not disappointed with my effort. 1700 yards total (1 mile).
So, this is were a swimming explanation might be helpful. For those mathematicians among us, you might be looking at that number and saying, "1760 yards equals one mile, so you are 60 yards short my friend". And technically, you would be correct. But, it turns out that swimmers consider 1650 yards to be equal to one mile for swimming purposes. Therefore, I completed a one-mile swim this morning. Even a little over. Either way, I'll take it. Good distance for me.
So, I was on time (i.e. early) and waiting in line. KK was in line with me. Barb showed up a few minutes later (still early) and got in line about two people behind us.
Both Barb and KK are great in the pool. Impossible for me to keep up.
Today I manged to eek out:
200 warm-up
800 swim
200 flutter kick
200 butterfly kick
100 back kick
200 swim
Which is a lot for me. Barb and KK did way more, but I am not disappointed with my effort. 1700 yards total (1 mile).
So, this is were a swimming explanation might be helpful. For those mathematicians among us, you might be looking at that number and saying, "1760 yards equals one mile, so you are 60 yards short my friend". And technically, you would be correct. But, it turns out that swimmers consider 1650 yards to be equal to one mile for swimming purposes. Therefore, I completed a one-mile swim this morning. Even a little over. Either way, I'll take it. Good distance for me.
Monday, June 29, 2009
Just couldn't do it...
So, you know that I ran both Saturday and Sunday. Now it's Monday morning and since this is our week off from lifting (I will explain later), I decide to meet BC at B's place for the 5:15a run.
BC decide today will be a Canyon Ranch run (which, as KK later put it, means that Charlene was there and she got her way). Which means 4+ miles of hills and desert. But, that seems fine to me. Well.. it seemed fine until we got going. Ran the first mile which seemed hard, but is an uphill climb, so it is always a bit difficult. But, this seemed even harder today. Not to mention the fact that less than 100 yrds into it, I got a side stitch which was a little painful and incredibly annoying.
We stopped to walk and I just could not get comfortable. So, throughout the rest of the 4 mile loop we made a few more valiant attempts to run, but spent the majority of the time walking and talking. It worked out well for me. But I'm sure B and C were disappointed we didn't run more. It would appear, at least at this point, that three consecutive days of running is just too much for me. Tomorrow's swim will be a good change of pace.
As usual, coffee and bagels (and protein shakes) at Barb's house. So, even though I didn't run much, I still got to enjoy the spoils of the morning workout. I should be ashamed of myself... but, I'm not!
BC decide today will be a Canyon Ranch run (which, as KK later put it, means that Charlene was there and she got her way). Which means 4+ miles of hills and desert. But, that seems fine to me. Well.. it seemed fine until we got going. Ran the first mile which seemed hard, but is an uphill climb, so it is always a bit difficult. But, this seemed even harder today. Not to mention the fact that less than 100 yrds into it, I got a side stitch which was a little painful and incredibly annoying.
We stopped to walk and I just could not get comfortable. So, throughout the rest of the 4 mile loop we made a few more valiant attempts to run, but spent the majority of the time walking and talking. It worked out well for me. But I'm sure B and C were disappointed we didn't run more. It would appear, at least at this point, that three consecutive days of running is just too much for me. Tomorrow's swim will be a good change of pace.
As usual, coffee and bagels (and protein shakes) at Barb's house. So, even though I didn't run much, I still got to enjoy the spoils of the morning workout. I should be ashamed of myself... but, I'm not!
Sunday, June 28, 2009
Saguaro East trails... again!
It's Sunday morning and I am back out in the Saguaro National Park East. Yesterday, I ran with BC, 5:30a at the end of speedway. Today, I am meeting Corey and Ced (NC) at 6:00a at the end of Broadway. The three of us did a similar trail run last weekend. Two weekends ago, Jag (NC) and Charlie (NC) showed up as well, but I haven't seen them for a while.... slackers.
As we did last week, we start our run on Douglas Springs Trail. The most difficult part of this trail run is the first three miles, which is ALL climb. Just as I hit the 3 mile mark, I take the right and start heading south (more southwest really) on Three Tank trail. Apparently, this trail is not a popular one because the overgrowth is amazing. In fact, at times, it's hard to determine where the trail is. By this time my legs are heavy and I am struggling a bit.
Just before I reach the steel tank, I see Corey and Ced stopped up ahead. Corey said the trail markers were kind of confusing so he came back to make sure Ced and I took the correct trail. (The reason this is so significant relates to two weeks ago when Jag was gone for more than an hour after everyone else was back. Jag's explanation for the whole incident is still highly suspect and of considerable debate. But, that is a story for another day).
At the steel tank, we exit Three Tank trail and pick up Carrillo. Carrillo takes us back around the backside of the small mountain range and up the back way to Garwood Dam. This is the second time in two days I have been to this dam. Finally I pick up Garwood Trail again and follow it north toward "home". After all is said and done, that loop was 7.07 miles. A whole lot of climbing and on more than one occasion I looked down at my Garmin to see my heart rate at 160+.
More than 13 miles in trails in a 48 hour period was quite the weekend. Finally it was time to head home. The wife is still out of town and the kids will be waking up soon.
As we did last week, we start our run on Douglas Springs Trail. The most difficult part of this trail run is the first three miles, which is ALL climb. Just as I hit the 3 mile mark, I take the right and start heading south (more southwest really) on Three Tank trail. Apparently, this trail is not a popular one because the overgrowth is amazing. In fact, at times, it's hard to determine where the trail is. By this time my legs are heavy and I am struggling a bit.
Just before I reach the steel tank, I see Corey and Ced stopped up ahead. Corey said the trail markers were kind of confusing so he came back to make sure Ced and I took the correct trail. (The reason this is so significant relates to two weeks ago when Jag was gone for more than an hour after everyone else was back. Jag's explanation for the whole incident is still highly suspect and of considerable debate. But, that is a story for another day).
At the steel tank, we exit Three Tank trail and pick up Carrillo. Carrillo takes us back around the backside of the small mountain range and up the back way to Garwood Dam. This is the second time in two days I have been to this dam. Finally I pick up Garwood Trail again and follow it north toward "home". After all is said and done, that loop was 7.07 miles. A whole lot of climbing and on more than one occasion I looked down at my Garmin to see my heart rate at 160+.
More than 13 miles in trails in a 48 hour period was quite the weekend. Finally it was time to head home. The wife is still out of town and the kids will be waking up soon.
Subscribe to:
Posts (Atom)
