Wed Workout December 14, 2011


Wednesday I was probably having one of the greatest days of my life where everything going great. I came to the gym with high spirits and a thirst to push some serious weight. Wednesday being my long  distance day I was on the treadmill for an hour running  at a 2 min to 1 work ratio ( 2 mins 7.5 – 8 mph, resting 1 min at 3.5-4 mph) I completed the run and felt very good no aches or pains in my ankles knees or hips. I felt that I kept good running form for the run. by next week I am going to lower my rest time from 1 min to 45 seconds( or increase work time from 2 minutes to 3 mins and it will be the same ratio).  Lifting today was a similar formula to Mon workout. I picked two exercises in a push pull combination and super set(combo set) the two exercises. Overall I felt that the workout was very good I was exhausted afterwards but I felt like I accomplished a lot.

Conditioning
Treadmill running                                                                   60 mins
Work( 2mins @ 7.5 – 8 mph)
Rest ( 1 min @ 3.5 – 4 mph)

Stretching and Mobility                                                20 mins
Foam roll( legs and back)
Stretching whole body
Mobility exercises
(hips, ankle, knee, shoulder, back)

Resistance Exercises                                                         40 mins
Continuous Front Squat                                                          4×10
Single leg  Cable pull Dead lift with Row                           4×10 ea

Dumbbell bench press on Stability ball                            4×10
Pull up( over hand grip)                                                          4×8

Kneeling Cable rotations                                                         4×10 ea
 Landmine without rotation                                                   4×4  going  back and forth is one rep

Total Time                                                                                    2 hours( a long day)

Monday Workout December 12, 2011


Monday beginning of a new week the first day to making yourself better. Every week I try to increase the intensity or the amount I work out so that I can have a linear progression and allow my body time to adjust and improve with the workout.  Last Monday I ran for 50-55 mins and covered rough 5.5 miles. My goal for this week was to cover 6 miles in at least 60 mins. Even though I have the aerobic capacity to do more your muscles, bone, tendons, and ligaments do not adapt at the same rate. It is always best that you don’t increase your workout too much at a time. A 10% increase is more than enough to provide new stimulus to further adaptation with body.  My aerobic work consisted of interval of 2 minutes hard with a 1 minute rest. That equated to 40 minutes running and 20 minutes of rest.  For the lifting segment I decided to do a push pull super set with several different exercises two exercises at a time

Aerobic work
Treadmill                                                                                                       60 minutes
2 minutes (work)
1 minute( rest)
Stretching and Mobility work

Strength training 
Single Leg dead lift with Row ( cable machine)                              3 x 8 (each leg)
Standing Lunges  on Bosu ball                                                               3 x 10 (each leg)

Dumbbell Alternating Bench press                                                      3 x 10(each arm)
Inverted Rows                                                                                              3 x 10

Chins up (underhand grip)                                                                      3 x 8
one arm Jammers                                                                                       3 x 10(each arm)

Abdominals 

Lying “Y- handcuffs”                                                                                  3 x 10
Russian twists                                                                                               3 x 30( 12lb med ball)
Straight leg Sit ups                                                                                      3 x 15
Shoulder Y with band                                                                                3 x 10

Wednesday Workout December 7, 2011


Wednesday Workout
This is my own personal workout I am currently training myself for a 11 miles Mud Run which will take place in February
Today was distance running I am not a very strong endurance runner so at least twice a week I am working on increasing my aerobic capacity. I also added a Kettle bell circuit to work on my muscular endurance.  I usually don’t like to do a lot of  steady state aerobic work but for now I need to condition my body to be able to moving for a long periods of time  The current research states that if you want to build VO2 max interval training is better than steady state aerobic work.  Athletes for the most part prefer interval training it keeps the person occupied it gives a lot of change rather than a keeping a single pace.  The main focus was to mentally train myself that I can run a long  distance without stopping.
5.5 miles at 8-9 min mile pace
15-20 minutes Stretching and mobility work to keep myself as flexible as possible
3 rounds of Kettle bell circuit

Kettle bell one arm swings(alternating arms)          1 min
Kettle bell one arm Clean and Press( alternating)  1 min
Renegade rows one arm( 10 reps then switch)        1 min
Goblet front squats with Kettle bell                              1 min
Complete all the exercises and Rest for                       2-3 mins

Afterwards finish with Cycling for                                 10 mins
This workout took me about                                            1 hour 45 mins