Last Workout of the Year

Half hour workout of the day:

5 minutes warm-up/stretch

10 squats

10 push-ups

10 lunges

10 asst pull-ups

10 1-2 punch sit-ups

10 shoulder presses (18lbs)

10 burpee

30-45 second jog (I run up and down my driveway)

REPEAT 4 more times

Cool down 

Sciatic still tight but feeling better. Definately elliptical for me next week.

Happy New Years!!!

Glute Smashes

Last week I took it easy, and took the week off from running. I still did an upper, lower body workout and a combo workout. My sciatic has still been bugging me a bit. I also did some online research and may actually have something called Piriformis Syndrome which can affect your sciatic nerve. I read some stretches to help and started smashing my butt with a massage ball about 3 times a day. It's been working pretty well. And it's been feeling better. 

I started going back to my gym this week and using the elliptical. It's a godsend, and I don't feel any bit of pain doing it. I went Saturday and Monday doing a 35 minute workout on it. I'll probably go again New Year's Day. I'm going to take next week off from running as well. Not the best time of year to go back to the gym. All the new year's resolutions folks pour into the gym. Oh well.

Oh yes! The holidays! Everything went well. We did the 7 fishes on Christmas Eve and went to my parents on Christmas. Victor was great. Wasn't too fussy and managed to keep himself happy. He turned 6 months on 12/20. Time is flying by!!

Happy holidays!!

My Top Albums of 2014

I didn't get to listen to as much new music as I wanted to this year, but I still listened to a decent amount. A lot of new stuff I would listen on satellite radio in the car while sitting it traffic, going to work. And last time I worked was mid-May. Anyways, here goes:

18) T-55's: Power Up EP

17) Deers: Demo - Single

16) Broken Bells: After the Disco

15) The Faint: Doom Abuse

14) Julian Casablancas and the Voidz: Tyranny

13) Punch: They Don't Have to Believe

12)Converge: All We Love We Leave Behind

11) Code Orange Kids: I Am King

10) Cerebral Ballzy: Jaded & Faded

9) Morning Glory: War Psalms

8) Interpol: El Pintor

7) Holly Golightly: All Her Fault

6) OFF!: Wasted Years

5) Cloud Nothings: Here and Nowhere Else

4) The Orwells: Disgraceland

3) Lawrence Arms: Metropole

2) Jack White: Lazaretto

1) Sia: 1000 Forms of Fear

Love Sia! Great album! I got to see her in 2012 at a small venue in Philly. She puts on a great show and was actually showing her face while performing. She's crazy talented, has an awesome voice, writes amazing lyrics, and seems to be pretty silly/nutty. The first time I saw an interview with her, I thought she was slightly crazy and in a cutsie type of way. Kind of reminded me when I first heard Tori Amos in an interview. Except less insane. And I mean that in the most respect. Love Tori's early stuff!

Jack White's album was real good this year as well. I would LOVE to see Jack live but apparently he dislikes Philly. The rumor is he was harassed or booed by the crowd. Anyways, great album, rocked it a lot this year.

Hoping for some more great music next year. Hopefully I'll be able to listen to a little more!

Enjoying the Weather

Not that it's sunny and a balmy upper 80s sorta week, but temps in the mid 40s aren't too bad. And even better, no rain/snow! I took advantage on Sunday and went for a 6.25 mile trail run. My sciatic acted up a little on my last mile or so, honestly nothing worry some. Just going to only run twice this week to give it a break, and see how it feels.

Today I did upper body. Here goes:

5 minute warm-up

1) bench lawnmowers: a)10/20 lbs b)10/25 c)10/30 d)8/35

2) bench press a)6/55 b)5/65 c)5/70 d)3/75 e)5/65

3) dips: 3 sets of 20

4) shrug/clean & jerk: a)12/12 b)12/12 c)12/12

5) standing weighted side abs: a)20/25 b)20/30 c)20/35

5 minutes ab work

Light 1 mile jog

Cool down/stretch

Playlist: Converage

Sciatic still not 100%. It's not painful, just feels like it needs a good stretch.

Training For the New Year

Last Sunday I decided to challenge myself and signed up for my first 1/2 marathon at the end of March next year. It's called the "Love Run" and it starts at the Art Museum in Philly. I'm excited! The longest run I did was a 15K which is a little over 9 miles. It was tough cause it was half trail/half road on some crazy ass hills. But I made it through in about an hour and 40 minutes. And that was about 2 years ago. So I have to get some training in!

Here's my last couple workouts:

Saturday: Nice cold run at Valley Forge park. Ran a little over 5 miles in 43:45. 

Monday: Got 4.3 miles in before the nor'easter blew through the area. Actually wasn't bad at all.

Tuesday: Gym day. I haven't went to the gym in over 2 months.

1/4 mile warm-up

Asst pull-ups

Dips

Seated row (70, 80, 80)

Tricep pull-down (35, 35, 35)

Lat pull-down (50, 60, 55)

Bench row (50, 60, 60)

Ab work

1 mile on the elliptical

Cool down 

Did 3 sets of 10 reps.

Today: A run in the cold and wind. Did 4.25 miles in a little over 36 minutes.

Gotta get those miles in!

Burn Off the Bird 5K and More

My ankle held up fine and gave my no problems on Saturday for the 5K. It was pretty cold out that morning and luckily no wind. I ran it in 25:39, which is a little slow. But then realized by my runkeeper ap that the race was actually 3.25 miles instead of 3.1. So I was a little happier with my time. My splits were 7:54, 7:27, 8:37. I can believe how fast I ran that second mile. Nuts. The last mile killed me. Almost all up hill. Had fun though. First time I didn't medal in the race. I was probably 30 seconds off of placing. There's always next year!!

Sunday I gave my legs a rest and met a friend for coffee in the morning. Later, Zim and I took Victor to the park for a walk. Then I more or less just watched football and drank some beer.

Monday was over 60 degrees out. On December 1st. Wow. I took advantage, put on some shorts and ran on the trail. I ran 4 and a 1/4. Felt good. I was averaging right around 8 minutes on each mile.

Today. The temperate went from 60 degrees to about 32. I even saw a little snow in the late morning. I did some upper body work. Here goes:

5 minute warm-up jog and stretch

Bench press: 1)6 reps at 55lb 2)5/65 3)5/70 4)3/75 5)2/80

Bench lawnmowers: 1)10/21 2)10/25 3)10/30 4)10/35

Chest press: 1)10/18 2)10/21 3)10/21 4)10/21

Dips: 4 sets of 20

2 minute plank 

5 minutes of ab work

1 mile jog

Cool down