Monday “I am sore” Workout


On Friday I had stated that I was going to change the way I have been working out. Well I did make some changes and I feel that the change is for the better. The conditioning part of my program has changed from running on a treadmill to running on the track with kettle bell workout thrown into the mix. I feel that this style of workout will help simulate what I will be doing with the ToughMudder. I only have a month left to prepare for this event.  I decided that I was going to train in rounds. I figure if I was able to do at least 13 rounds with the running and kettle bell workout continuously I would feel that I would be best prepared  for the event. This week I have to complete 8 rounds next week 10 rounds third week 12 rounds. By the end of the month I should be able to complete 12 – 14 rounds without any problem.  Coming in to workout on Monday I was unsure on how I would feel after New Years ( always have a designated driver ) but I actually had a great workout and now I am sore cause of it.

Aerobic Conditioning: 8 rounds                                  50 mins
1/2 mile run
10 Spider man push ups
10 alternating Kettle bell swings
10 Single arm Kettle bell bent over rows
10 Kettle bell Goblet Squats

wash rinse and repeat

Treadmill                                                                                        20 mins 
45 seconds  @ 10mph
75 seconds @ 3.5 mph

Stretching and Mobility                                                       25 mins

Lifting
*Tabata Front Squats @ 95lbs
Single Leg Dead lifts 4 x8
** Single leg Hip thrusters 4×10
Pull ups   4×8
Planks 1 mins
30 secons on side.

*http://www.tabataprotocol.com/
** 
http://www.youtube.com/watch?v=A3NT6c9Es0E

Tuesday “Feeling good” Workout


Feeling pretty good as I walked into the gym today. There was a lot more people than usual. but it is getting ready to be that time of the year again with people and their new years resolution. There is a like a large influx of people that come with the New years resolution to get in better shape and lose the excess baggage. If that is your new years resolution then pursue it wholeheartedly. But usually that drive last maybe a month and a lot of people lose motivation and stop coming to the gym. One thing I have learned is that it takes a lot of effort to make changes to your body and you shouldn’t be discouraged if it doesn’t happen immediately. Just stick with the program and everything will be fine.  Now my workout was mostly just aerobic work seeing as my Tuesday and Thursdays are my light workout days.  Just some aerobic work and stretching to make sure everything is loose and  limber nothing too difficult. Still trying to get used to the new speed increase may take me  the rest of this week. I’ve also lost 5 more lbs this week so the workout and changes in my diet are working

Aerobic work  
Treadmill running                                                                50 mins
Work pace 10.5 mph(1 min)
Rest pace   3.6 mph (1 min)

Stretching and Mobility                                                   2o mins

Thursday Workout


Today I gave in to my urge and played basketball. I haven’t played ball in about 3 months so It was refreshing to play some ball again even though my skills are no where near what they used to be but, oh well. I am still a very competitive person at heart so It gives a change from competing with my mental toughness, and go and compete against another individual is always fun( especially when you win). I played basketball for about an hour and then I did my normal stretching routine and foam rolling routine to keep my muscles as limber as possible.  Tuesdays and Thursday are my light days and I enjoy giving my body time to rest but tomorrow Friday will be my hardest day this week.

Aerobic work
Basketball                                                                60 mins

Stretching and Foam rolling                   20 mins