Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)

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

Monday “Getting back in Rhythm” workout


Oh the Christmas Holiday has come and past and I hoped that everyone has had a great Holiday spending good time with family and friends. Now it is time to get back into the swing of things and to starting climbing the mountain once again. Two days off from working out will do your body good but I usually like to work myself back into working out slowly. Usually peaking with my hardest workout usually later in the week. Even still I did feel great coming into this workout with no aches or pains. Since the last workout I decided that I needed to increase my work speed on my workouts so now the minimum speed will be 10 mph.  So now I will be moving a a 6 mile pace which in relative terms of speed its not really fast. Most people can run faster than 10mph but it is a matter of sustaining that speed which will be the goal. Since it is an increase I decided to cut my time down to 30mins and work my way back to 60 mins.  Stretching and mobility  work is the same I am still on working on hip and ankle mobility along with shoulder and thoracic spine mobility.  I definitely feel that it is helping me become more limber.  I haven’t had any aches and pains and I feel good overall.  Lifting I decided it was time to switch up some exercise in my work to make me more explosive.

Aerobic work                                                  30 mins
Work 1 min @ 10mph
Rest   1 min @ 10mph

 

Stretching and Mobility                         20 mins

Lifting
Hang cleans                                                      5 x 5
Walking Lunges                                               3 x 20( 10 each leg)
Box Jumps                                                        3 x 5
Cable pull SLDL                                               3 x 8(each leg)
Dumbbell Bench Press                                 4 x 6 (each arm)
L- Pull ups                                                         4 x 6
Back Extension w/ Rear deltoid raise   3 x 8
Anti-rotation T bar                                       3 x 10
Sit ups w/ antirotation                                3 x 20
 Total Time                                                  120 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