‘Wednesday ” I am back” Workout December 21, 2011


I am feeling great. It has been four days that I have been under the weather. So to finally feel normal it feels great. I decided to share my new found energy and spirit. In the interval run I decided to go with a 3:1 work to rest ratio to see how far along my conditioning  1:30 work time  with a 30 second rest period.  Now you’re probably thinking that hey that is shorter than the usually  2 minutes work ratio. But you have to remember your rest period has been cut in half in comparison.  So instead of resting for a full minute between your work pace you only get 30 seconds. Now it is very important  that you keep that in mind because for the last two weeks you have had more rest time. So pay attention to the clock and keep on pace with the 30 seconds rest period.

Conditioning
Treadmill                                                                           45 mins
90 sec     work time
30 sec      rest  time

Stretching and Foam roller                               15 mins
Calfs
Hamstring
Glutes
Back
Quadriceps
 Hip Flexor

Lifting 
Walking Lunges                                                            3 x 15 each leg
Low Cable dead lift with row                                  3 x 8    each leg

Dumbbell Bench press( alternating)                   3 x 6    each arm
Pull ups ( over hand grip)                                        3 x 6

Anti rotation with T-bar                                          3 x 10
Back extension with rear delt raise                     3 x 8

 

Monday “Getting back into the groove” Workout 12/19/2011


After a terrible weekend with a visit from the food poison fairy. So waking up this Monday I was not looking forward to this day. But you know what?! I man up and got through the day like a man is suppose to. No excuses just get the Job done. As the Rock says BootstoAsses. Any way I know that my body has not recovered from the awful barrage of food that I put into my body I knew that I wouldn’t be making any PRs today. I was still was able to trudge through the conditioning part of my workout to make sure my aerobic capacity is still there I ran for 60 mins in an interval pattern of 2 mins work and 1 min rest. I was able to get through the entire thing with a lot of mental toughness.  Some days you just have to push through it .

Aerobic condition
Treadmill                                                                                         60 mins
2 mins work( 8mph)
1 min rest( 3.5 – 5.5 mph)

Stretching and Mobility work                                       20 mins
Foam Roll   hamstrings, calfs, quads, lower back, upper back,
Hip flexor, IT band

Lifting
Walking lunges(loaded)                                                 3 x 10 each leg
Cable pull Single leg dead lift                                       3 x 8  each  leg
Dumbbell Bench press                                                    3 x 5 each arm
Pull ups                                                                                 3 x 6
Back extension with rear deltoid raise                    3 x 10

Ab circuit of your choice