2.5 miles- 1m hilly, .75miles uphill, .75 miles down hill. Hardcore cardio. Still not in shape but getting closer. Doing 50, 30, 20 pushups and situps...

Running mileage

Ran two miles with no side stiches. I did not time it because I wanted to go out slow and warm up due to the extreme cold (31 degrees) but the first mile was smooth and I picked up the pace considerably the second mile. I could have done a third but had to get home to prepare for Xmas Eve. In any event, my legs are feeling much stronger and I am close to getting to the point where I can push workouts. What I am going to do from here on out is when I lift, I will do interval cardio 3x a week and do mileage a fourth day. Saturday is going to be a two hour day where I will do shoulders, back, biceps and legs and plyometrics/interval cardio. I am feeling this workout stuff...

I am back up to 225lbs in bench 3 reps (2 assisted). Should be up to 10 reps in a month. Nice to show gains...

A week of moderate gains

I havent posted in a while, but here is the lowdown...
Last week, Fri and Sat I did back/arms and legs/abs on Saturday. I took Sunday and Monday off and hit it hard on Tuesday in the AM. I was in a hotel gym, so I had to be creative given the fact that the heaviest weight they had was a 50lb dumbbell, so I supersetted. I did dumbell bench with a superset of pushups 3x10 reps and 10 pushups. I did incline bench the same way with a super set and then hit the machine. I was so spent that the weight on the machine is not worth mentioning. My arms were so spent that I did a half ass attempt at tricep (prison curls)... I ended with 20 minutes of cardio.

The next day, I worked shoulders, biceps, abs and did sprint/interval training. My shoulders are the weakest part and it hurts my bench. The craziest part of this was not the weight workout but the interval workout. I ran 9mph on the treadmill for a minute and a half and jogged in between. I did 4 sets of this an my legs were sore the next day. I took a break Thursday and Friday and on Saturday, I could only get in a back workout (chin ups, lat pull downs, overhead lat pull downs and 15 minutes of cardio). It wasnt my best showing as I was under the gun.

On Sunday, I did shoulders and biceps that started with clean and jerks overhead 95lbs 115lbs and 135lbs 5-8 reps(could not get this overhead). Military press, 90 lbs, 140lbs, 160 lbs and dumbell extensions. I then did curls (75lbs, 95lbs, 75lbs)...Arm extensions on the cable (50lbs), dumbell curls 30lbs each, 50lbs each arm max and ended on the machine 50lbs, 30lbs, 10lbs max of 20 reps each to failure. This ended with sprint cardio (1 mins) 10-11mph. My sides hurt.

Tomorrow, its bench and tris with mileage for cardio. I am close to hitting the 145 mark with more than 6 reps on the clean and jerk.

Tuesday will be legs to failure and I will take Weds and Thurs off and hit it hard on Friday morning. Gains are a coming, albeit slower than I would like. The week of the 21st will be a test to compare where I was when I started.

Ran 1.5 miles, did 2 plates - squats 3x6, one leg ham curls. Right ham is 3x stronger than left...3 plates leg press and ham "ball curls". Will be soh tmrw..

Cardio first then legs. This is what I did today. I need to go back to the sprint workout next week to get over the wall.

Two Day Hiatus, back in the jimmie jim

I thought I'd get to the gym everyday this week, but unfortunately, work and end of the year planning got in the way. I took two days off and on Friday 12.4.09, I found a 24 Hour Fitness that I hit up around 1030pm. I knew that I needed to focus on biceps, back and abs. I started off with 10 pullups, which surprised me that I could do that many. I was struggling with four. I used the front grip where you focus on biceps. When I tried to use my lats and back shoulder muscles, I coulld barely do two, but I continued with 8 and 6 more for a set of three and went to the assisted machine to focus on lats and back shoulders. After 3 sets of that, I followed with

a) Let Pulldown (new machine that uses free weights) 3x10x100, 120, 145
b) Rows 2x6x150,135
c) bent over rows (balancing on one leg) 3x10x45,25,25

My biceps were spent at this point, but I did 3 sets of 10 rep preachers with 60lbs (hurt like heck)supersetted with dumbell curls (45 and 25)

I ended at the curl machine and at 30lbs I was doing eccentric contractions to failure.

I ended with a set of abs where I used the high chair and lifted my legs at a 90 degree angle I alterneated 20 reps of this with 30 seconds of the plank three times.

I am getting stronger. I need more creatine however as I am supplementing with Amino's, but the creatine helps me in recovery. Nevertheless, I am going to run up the hill tomorrow and do legs. Wish me luck.

Dont want to workout but I am going to anyway

Man, today I got up early for a meeting (5am) and I got about 5 hours of sleep last night. I dont want to workout now as it is 9:30 and it is cold outside, but I am going to do it anyway. My workout will be to try to run up a hill 3/4s of a mile and run back down. It is going to be tough, but I feel like if I can do this, then I will be on my way to getting into shape. Get out the ipod and lets roll...