Today's workout:
10 weighted body squats
10 curls
12 lunges
10 pull-ups
1 minute wall squat
20 dips
REPEAT
12 weighted lunges
10 push-ups
10 weighted calf raises
10 chip-ups
1 minute one leg wall squats
10 upright rows
REPEAT
12 tip toe lunges
10 alternating shoulder press
10 weighted body squats (more weight)
10 pull-ups
10 squat to calf raise
10 push-ups
REPEAT
Finish with a 20-25 minute run.
DONE!
Tuesday, April 30, 2013
Monday, April 22, 2013
A Monday Quickie
Had a nice noontime 3.5 mile run. Then it was off to work. Beautiful day for a run!
Sunday, April 21, 2013
Sunday Workout
I had nothing else better to do with my Sunday afternoon, so why not lift? I saw Rob Zombie's "Lords of Salem" in the morning, and boy, it was terrible. It was really disappointing. Believe me, I wasn't expecting Shakespeare, but I hoped for a halfway decent story and/or good visuals. A big nope on both. At least Sheri Moon Zombie is super likeable and cute. Anyways here's the workout:
12 bench rows each arm
20 dips
10 pull-ups
10 alternating shoulder press
10 hammers
REPEAT
12 bench chest press
10 push-ups
10 chin-ups
10 swimmers press
10 curl/hammers
REPEAT
10 bent over upright row (40 lb)
10 concentration curls
10 pull-ups
10 behind the head tricep press
10 back flys
REPEAT
10 push-ups
12 static arm curls
REPEAT
*all 15 lb weights
DONE
12 bench rows each arm
20 dips
10 pull-ups
10 alternating shoulder press
10 hammers
REPEAT
12 bench chest press
10 push-ups
10 chin-ups
10 swimmers press
10 curl/hammers
REPEAT
10 bent over upright row (40 lb)
10 concentration curls
10 pull-ups
10 behind the head tricep press
10 back flys
REPEAT
10 push-ups
12 static arm curls
REPEAT
*all 15 lb weights
DONE
Tuesday, April 16, 2013
Prayers
My heart goes out to all the runners and spectators who were at the Boston Marathon. So terrible.
Monday, April 15, 2013
Monday Workout
Busy week last week for me. But back to the grind! Here's the WOD:
10 pull-ups
20 dips
10 chin-ups
12 curls
15 chest presses
REPEAT
12 1 arm dumbbell bench row
10 pull-ups
10 swimmer's press
10 seated shoulder flys
10 curls/hammers
REPEAT
25 push-ups
Done!
Afterwards I ran for 23 minutes (2.65 miles) in the drizzle and did about 10 minutes of ab work.
Now for a shower and off to work! Happy Monday!
10 pull-ups
20 dips
10 chin-ups
12 curls
15 chest presses
REPEAT
12 1 arm dumbbell bench row
10 pull-ups
10 swimmer's press
10 seated shoulder flys
10 curls/hammers
REPEAT
25 push-ups
Done!
Afterwards I ran for 23 minutes (2.65 miles) in the drizzle and did about 10 minutes of ab work.
Now for a shower and off to work! Happy Monday!
Thursday, April 4, 2013
Just the Facts
Here goes:
Tuesday: Trained my dad with a workout of the day. Then I went for a nice 5 mile trail run in Valley Forge. My allergies have been a little aggravated, scratchy throat, slight headache, sneezing...all that fun stuff. So the run wasn't the most enjoyable. The weather was quite nice though.
Wednesday: Gym day! Lower body and back. More or less I'd do 3 leg machines/exercises, then do 10 pull-ups. I did 7 machines plus body squats and wall squats. I then jumped on an elliptical for a half hour and ended the workout with abs. Good workout!
Today I went for a 3 and 1/2 mile run and abs with Zim. Nice quick workout. Tree pollen is really high out here, so it wasn't the most enjoyable run.
Happy weekend!
Tuesday: Trained my dad with a workout of the day. Then I went for a nice 5 mile trail run in Valley Forge. My allergies have been a little aggravated, scratchy throat, slight headache, sneezing...all that fun stuff. So the run wasn't the most enjoyable. The weather was quite nice though.
Wednesday: Gym day! Lower body and back. More or less I'd do 3 leg machines/exercises, then do 10 pull-ups. I did 7 machines plus body squats and wall squats. I then jumped on an elliptical for a half hour and ended the workout with abs. Good workout!
Today I went for a 3 and 1/2 mile run and abs with Zim. Nice quick workout. Tree pollen is really high out here, so it wasn't the most enjoyable run.
Happy weekend!
Monday, April 1, 2013
Butterfly Run 5K
My first spring 5K! Yay, it's getting a little warmer out! And today is baseball's opening day! Sweet.
Saturday morning started off in the upper 30s, but warmed up nicely by 9am. Temperatures were hovering around the mid to upper 40s. I just wore a long sleeve tech shirt with a short sleeve shirt over top. I also wore my capri Adidas track pants. I love those pants, and can't find another part like it. Damn! I was feeling slightly dehydrated, from the 3 beers drank the night before and from having some spring allergies. My throat was a little scratchy and I had a slight headache. Nothing too major though. Mentally I was in a really good place. I was in good spirits and just wanted to to have fun on this race. I really wasn't worried about my time.
The gun went off and about 600 runners feet all pounded the pavement. I had a great first mile then hit the long not very steep incline. I ran through it but I knew that incline took a bit out of me. Luckily it's not a hilly course but it does have some long straight inclines. I was feeling pretty tired on the last mile but powered through coming in at 24:47. I came in right around the same time last year. Zim came in at 23:11 and his mom at 34:15. His mom KICKED ASS. She took off close to 10 minutes from her time last year. Wow. And she in her mid 50s. Zim and I were so happy for her. We all had a great time and hope to do it again next year!
Sunday I took they day off and went to my parents for Easter dinner. Good stuff. Today it was back to the grind. It was a gym day and upper body day. Spent a little over an hour there. 25 minutes of lifting, rowing, and pulling. Then 30 minutes on the elliptical, followed by 15 minutes of ab work and planks.
Now back to the Phillies game!
Playlist: Fidlar: s/t, Garbage: Not Your Kind of People
Saturday morning started off in the upper 30s, but warmed up nicely by 9am. Temperatures were hovering around the mid to upper 40s. I just wore a long sleeve tech shirt with a short sleeve shirt over top. I also wore my capri Adidas track pants. I love those pants, and can't find another part like it. Damn! I was feeling slightly dehydrated, from the 3 beers drank the night before and from having some spring allergies. My throat was a little scratchy and I had a slight headache. Nothing too major though. Mentally I was in a really good place. I was in good spirits and just wanted to to have fun on this race. I really wasn't worried about my time.
The gun went off and about 600 runners feet all pounded the pavement. I had a great first mile then hit the long not very steep incline. I ran through it but I knew that incline took a bit out of me. Luckily it's not a hilly course but it does have some long straight inclines. I was feeling pretty tired on the last mile but powered through coming in at 24:47. I came in right around the same time last year. Zim came in at 23:11 and his mom at 34:15. His mom KICKED ASS. She took off close to 10 minutes from her time last year. Wow. And she in her mid 50s. Zim and I were so happy for her. We all had a great time and hope to do it again next year!
Sunday I took they day off and went to my parents for Easter dinner. Good stuff. Today it was back to the grind. It was a gym day and upper body day. Spent a little over an hour there. 25 minutes of lifting, rowing, and pulling. Then 30 minutes on the elliptical, followed by 15 minutes of ab work and planks.
Now back to the Phillies game!
Playlist: Fidlar: s/t, Garbage: Not Your Kind of People
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