Yes! I am drinking beer. A Stoudts Double IPA. Delicious! I could use a couple extra calories for tomorrow's 5K Butterfly Run. And a bedtime buzz always feels good on a Friday night after a long and annoying day. Today I took the day off from working out. Probably a good thing since I had to stay an hour longer at work and needed to go grocery shopping afterwards. This is how the back half of the workout week went:
Wednesday: A decent total body workout with my dad, followed by P90X legs and back. Here was my dad's workout:
10 swimmer's press
10 body squats
10 tricep kickbacks
30 second wall squat
10 weighted punches
10 kicks (both legs)
10 uppercuts
10 ski jumps (side to side squat jumps like you're skiing down a slope)
10 curl/hammers
12 forward frog jumps
10 push-up
REPEAT
Thursday: Upper body strength training with my dad in the morning, followed by a 3.20 mile run. Ran it at a sub 8 minute mile pace. Happy about that! Came home to do about 15 minutes of ab work.
Tomorrow's race is at 9am and the weather is looking like it will be dry and in the mid 40s. I can't complain. Wish it was slightly warmer, but at least it's not snowing! Zim and his mom are also doing the race. Should be a lot of fun!
Friday, March 29, 2013
Tuesday, March 26, 2013
Spring??
Spring where art thou? We had a coating of snow yesterday. So glad it's officially spring now! Anyways...
Saturday: Push-up pyramid of 100. Start at 1, break, then 2 push-ups, break, then 3, break, continue to 10. Now back down. 9 push-ups, break, 8 push-ups, break, then back to 1. Then run 2 and 1/2 miles. ARMS TIRED.
Sunday: Rest day.
Monday: Gym day, upper body. Quarter of mile run warm-up. Assisted pull-up/dips machine, sit down rowing machine, pull down tricep, pull down lat machine, seated chest press and free weights (alternating shoulder press, curls/hammers, upright row, static arm curls). Then 30 minutes on the elliptical.
Tuesday: After the snow we had yesterday, it actually cleared up quite nicely. Temperatures hovered around 50. I went to Valley Forge Park with Zim to run the 5 mile loop. I started at a different spot than usual and it ended up KICKING my ass. My first 2 miles, 8:05 and 7:56. Then I hit the killer hill and it took a bit out of me. My third mile was at 8:45. I ended up finishing at 42:42. Tough run. I wanna do it again!
Playlist: Black Rebel Motorcycle Club: Spector at the Feast, The Strokes: Comedown Machine
Saturday: Push-up pyramid of 100. Start at 1, break, then 2 push-ups, break, then 3, break, continue to 10. Now back down. 9 push-ups, break, 8 push-ups, break, then back to 1. Then run 2 and 1/2 miles. ARMS TIRED.
Sunday: Rest day.
Monday: Gym day, upper body. Quarter of mile run warm-up. Assisted pull-up/dips machine, sit down rowing machine, pull down tricep, pull down lat machine, seated chest press and free weights (alternating shoulder press, curls/hammers, upright row, static arm curls). Then 30 minutes on the elliptical.
Tuesday: After the snow we had yesterday, it actually cleared up quite nicely. Temperatures hovered around 50. I went to Valley Forge Park with Zim to run the 5 mile loop. I started at a different spot than usual and it ended up KICKING my ass. My first 2 miles, 8:05 and 7:56. Then I hit the killer hill and it took a bit out of me. My third mile was at 8:45. I ended up finishing at 42:42. Tough run. I wanna do it again!
Playlist: Black Rebel Motorcycle Club: Spector at the Feast, The Strokes: Comedown Machine
Thursday, March 21, 2013
Thursday Workout
Here we go:
10 pull-ups
10 swimmer's press (15lb)
10 push-ups
10 curl up/hammer down (15)
10 tricep kickback (12)
10 chest press on balance ball (30)
10 Cohen curl (15)
10 upright rows (15)
10 burpees
REPEAT 2 more times or until you hit 20 minutes
Run at a decent pace for 2 and 1/2 miles
DONE
Playlist: Falcon, Paint it Black
10 pull-ups
10 swimmer's press (15lb)
10 push-ups
10 curl up/hammer down (15)
10 tricep kickback (12)
10 chest press on balance ball (30)
10 Cohen curl (15)
10 upright rows (15)
10 burpees
REPEAT 2 more times or until you hit 20 minutes
Run at a decent pace for 2 and 1/2 miles
DONE
Playlist: Falcon, Paint it Black
Wednesday, March 20, 2013
Halfway There
I swear these past few weeks have just been flying by. It feels like the groundhog just saw his shadow. Or maybe he didn't. I don't remember. Anyways here was the legs workout today:
1/4 of a mile jog warm-up
Machine work:
Extension (75lb, 90, 95 - 10 reps each)
Flexion (75, 90, 100 - 10 reps ea)
Calf raises (160, 180, 200 - 20 reps ea)
Sitting leg press (150, 175, 195 - 10)
Glute press (112 x 2, 122)
Hip Abduction (120, 135, 145 -10)
Hip Adduction (135, 150, 160 - 10)
Body squats - 20
Wall squats - 30 secs. and 1 legged - 30 secs.
Walking lunges - 20
Body squats - 20
Wall squats - 30 secs. and 1 legged - 30 secs.
Walking lunges - 20
Body squats - 10
Wall squats - 30 secs.
Walking lunges - 10
DONE
I followed it up with about 10 minutes of ab work and then did about a half hour on the elliptical for 3.7 miles.
Playlist: Goddamn Gallows
1/4 of a mile jog warm-up
Machine work:
Extension (75lb, 90, 95 - 10 reps each)
Flexion (75, 90, 100 - 10 reps ea)
Calf raises (160, 180, 200 - 20 reps ea)
Sitting leg press (150, 175, 195 - 10)
Glute press (112 x 2, 122)
Hip Abduction (120, 135, 145 -10)
Hip Adduction (135, 150, 160 - 10)
Body squats - 20
Wall squats - 30 secs. and 1 legged - 30 secs.
Walking lunges - 20
Body squats - 20
Wall squats - 30 secs. and 1 legged - 30 secs.
Walking lunges - 20
Body squats - 10
Wall squats - 30 secs.
Walking lunges - 10
DONE
I followed it up with about 10 minutes of ab work and then did about a half hour on the elliptical for 3.7 miles.
Playlist: Goddamn Gallows
Tuesday, March 19, 2013
Nice Snowy Spring
Spring is tomorrow and snow is back in the forecast on Thursday in my neck of the woods. We had a nice mix of rain, sleet, and snow yesterday. It's been chilly and wind for the past week. But soon, 60 degree temperatures are right around he corner. Can't wait!
I ended last week with a 35 minute boxing routine and Saturday I used the elliptical for 33 minutes doing four and a quarter miles. I took off Sunday and watched the drunks stumble around downtown Phoenixville for St. Patrick's Day. It was pretty hoppin' at the bars in town. Zim and I went to Sly Fox Brewery for dinner and a couple beers. Then it was back to the weekday grind.
Monday morning I managed to stub and bruise my left foot pinkie toe on a cabinet while walking out of my bathroom. Ouch! It really isn't too bad, but it looks a little black and blue. I think I'll live. Anyways, because of the crappy weather I went to the gym to ride the elliptical 33 minutes for four and a quarter miles again. I did some ab work and decided to take my upper body workout home. It went like this mostly using 15 pound weights:
10 swimmer's press
10 curls
10 tricep kick flips
10 pull-ups (asst)
10 push-ups
10 shoulder press
10 hammer curls
10 tricep flip grips (12 lbs)
10 pull-ups
10 push-ups
10 chest press (on stability ball)
16 static arm curls
20 dips
10 pull-ups
10 push-ups
10 upright rows
10 curl up/hammer down
10 tricep overhead extension (12lb)
10 pull-ups
10 push-ups
16 seated back flys (12lb)
10 lawn mowers
16 in & out bicep curls (12lb)
10 pull-ups
10 push-ups
DONE!
Nice workout.
Today I trained my dad in the morning, went into work for my regular job for a couple hours, then came home to run a little over four miles in 34 minutes. My toe was a little sore, but good overall. Showered up and went to the boxing gym. Long day, but good day.
Oh yeah, Friday night boxing was good. Somewhat blah fights, but the venue was great for it!
Playlist: Brendan Kelly and the Wandering Bird, Jayke Orvis
I ended last week with a 35 minute boxing routine and Saturday I used the elliptical for 33 minutes doing four and a quarter miles. I took off Sunday and watched the drunks stumble around downtown Phoenixville for St. Patrick's Day. It was pretty hoppin' at the bars in town. Zim and I went to Sly Fox Brewery for dinner and a couple beers. Then it was back to the weekday grind.
Monday morning I managed to stub and bruise my left foot pinkie toe on a cabinet while walking out of my bathroom. Ouch! It really isn't too bad, but it looks a little black and blue. I think I'll live. Anyways, because of the crappy weather I went to the gym to ride the elliptical 33 minutes for four and a quarter miles again. I did some ab work and decided to take my upper body workout home. It went like this mostly using 15 pound weights:
10 swimmer's press
10 curls
10 tricep kick flips
10 pull-ups (asst)
10 push-ups
10 shoulder press
10 hammer curls
10 tricep flip grips (12 lbs)
10 pull-ups
10 push-ups
10 chest press (on stability ball)
16 static arm curls
20 dips
10 pull-ups
10 push-ups
10 upright rows
10 curl up/hammer down
10 tricep overhead extension (12lb)
10 pull-ups
10 push-ups
16 seated back flys (12lb)
10 lawn mowers
16 in & out bicep curls (12lb)
10 pull-ups
10 push-ups
DONE!
Nice workout.
Today I trained my dad in the morning, went into work for my regular job for a couple hours, then came home to run a little over four miles in 34 minutes. My toe was a little sore, but good overall. Showered up and went to the boxing gym. Long day, but good day.
Oh yeah, Friday night boxing was good. Somewhat blah fights, but the venue was great for it!
Playlist: Brendan Kelly and the Wandering Bird, Jayke Orvis
Thursday, March 14, 2013
Working For the Weekend
The week thus far:
Monday: P90X legs and back followed by a 3 mile run. Legs were SPENT!
Tuesday: Workout with my dad, then later that day Insanity: Pure Cardio with Zim. Been awhile since I did an Insanity workout. Kicked my ass, but I pushed through pretty well.
Wednesday: P90X back and bicep. First time I've done this workout since the beginning of January/pre-injury. Did quite well, but I'm not pulling the weight that I used to. Not surprising. Happy with my workout though.
Thursday: I worked my dad out this morning, and then waiting for the weather to warm up a bit to go for a run. It really didn't get much warmer and stayed pretty windy out. I HATE running in wind! Got in 4+ miles in under 35 minutes and came home to finish with 10 minutes of ab work.
Tomorrow, I might take the day off or just do something light. Zim and I have ringside tickets to the first ever boxing match at the King of Prussia casino tomorrow. Two of the fighters are managed by the head of the Phoenixville PAL program, Jimmy, so we're going out to support. It will be the first time I'll see Harry Yorgey fight too, whom I've known since I was 11 years old. A bunch of the other trainers and kids are coming out. Should be an interesting night!
Monday: P90X legs and back followed by a 3 mile run. Legs were SPENT!
Tuesday: Workout with my dad, then later that day Insanity: Pure Cardio with Zim. Been awhile since I did an Insanity workout. Kicked my ass, but I pushed through pretty well.
Wednesday: P90X back and bicep. First time I've done this workout since the beginning of January/pre-injury. Did quite well, but I'm not pulling the weight that I used to. Not surprising. Happy with my workout though.
Thursday: I worked my dad out this morning, and then waiting for the weather to warm up a bit to go for a run. It really didn't get much warmer and stayed pretty windy out. I HATE running in wind! Got in 4+ miles in under 35 minutes and came home to finish with 10 minutes of ab work.
Tomorrow, I might take the day off or just do something light. Zim and I have ringside tickets to the first ever boxing match at the King of Prussia casino tomorrow. Two of the fighters are managed by the head of the Phoenixville PAL program, Jimmy, so we're going out to support. It will be the first time I'll see Harry Yorgey fight too, whom I've known since I was 11 years old. A bunch of the other trainers and kids are coming out. Should be an interesting night!
Sunday, March 10, 2013
A Quickie
The weather this weekend has been BEAUTIFUL! Saturday and Sunday (today) have been hovering right around 60 degrees and sunny. Mother Nature is just asking you to go for a run or just be outside.
Saturday I did just that. I went out for a 53 minutes, 6 mile trail run. It was great. I somewhat over dressed, thinking it was going to be a bit chillier under the cover of the trees. Nope. But I dealt with it, and wasn't overheated. Kicked my butt.
Today I went to the gym. I lifted for about 25-30 minutes, then rode the elliptical for a half hour. I finished with ab work. Tough workout for a Sunday.
I came home to turn on the Man United v Chelsea FA Cup match in the second half. I saw they were down 2-0. Blah. Wasn't too happy about that. I'm glad I turned it on when I did though. Chelsea fought back to a 2-2 draw and would have won if not for an exceptionally great save from the keeper. Glad that fought back and played with confidence. Now I'm watching the Philadelphia Union play the Colorado Rapids. I don't think they've ever beat the Rapids in Colorado. They're up 1-0. Still very early though.
Now back to the match and my beer.
Playlist: OFF! - s/t, Off With Their Heads-Hospitals, Violent Society-Not Enjoying It, Mischief Brew-Boiling Breakfast Early
Saturday I did just that. I went out for a 53 minutes, 6 mile trail run. It was great. I somewhat over dressed, thinking it was going to be a bit chillier under the cover of the trees. Nope. But I dealt with it, and wasn't overheated. Kicked my butt.
Today I went to the gym. I lifted for about 25-30 minutes, then rode the elliptical for a half hour. I finished with ab work. Tough workout for a Sunday.
I came home to turn on the Man United v Chelsea FA Cup match in the second half. I saw they were down 2-0. Blah. Wasn't too happy about that. I'm glad I turned it on when I did though. Chelsea fought back to a 2-2 draw and would have won if not for an exceptionally great save from the keeper. Glad that fought back and played with confidence. Now I'm watching the Philadelphia Union play the Colorado Rapids. I don't think they've ever beat the Rapids in Colorado. They're up 1-0. Still very early though.
Now back to the match and my beer.
Playlist: OFF! - s/t, Off With Their Heads-Hospitals, Violent Society-Not Enjoying It, Mischief Brew-Boiling Breakfast Early
Thursday, March 7, 2013
Catching Up
After recovering from the Chilly Cheeks run, which wasn't too bad, I've been doing my normal routines. I've been running about three times a week and I started strength training more. And I've been feeling pretty good. I did sign up for a 5K that I've done a few times before called the Butterfly Run. All proceeds go to a real good cause and we get Zim's mom to come out to run with us. It's a bunch of fun.
My workout yesterday was P90X2 shoulders and base. There's a decide amount of balance moves incorporated in there. Nice workout. Today I worked out with my Dad, then went for a 3 and a 1/2 mile run up and down Mt. Joy in Valley Forge Park with Zim. Always a challenging run. And the weather was quite nice. I guess the weather folks got the "blizzard" forecast wrong. Oh well, I'll take it!
Now off to the boxing gym. The kids have been really busy getting geared up for the Tri-State Golden Gloves tournament coming up in the next few weekend. We have four kids competing. Hope they all go far! They all have the talent.
My workout yesterday was P90X2 shoulders and base. There's a decide amount of balance moves incorporated in there. Nice workout. Today I worked out with my Dad, then went for a 3 and a 1/2 mile run up and down Mt. Joy in Valley Forge Park with Zim. Always a challenging run. And the weather was quite nice. I guess the weather folks got the "blizzard" forecast wrong. Oh well, I'll take it!
Now off to the boxing gym. The kids have been really busy getting geared up for the Tri-State Golden Gloves tournament coming up in the next few weekend. We have four kids competing. Hope they all go far! They all have the talent.
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