Happy New Year!!!

2014 treated me pretty damn well. I'm hoping for more of the same in 2015. I spent my New Years Eve drinking some vodka and watching some stand-up comedy. I managed to stay up till a little past midnight and then fell asleep till 7am. Zim treated me to a morning to sleep in a bit. It was NICE! 

New Years Day I decided to see how busy my gym was to get in 40 minutes on the elliptical. It surprisingly was pretty dead. Thought everyone and their mothers would be there. I was happy.  I got my 40 minutes in and headed home. 

On another note:

I started reading Dr. Kelly Starrett's book Ready to Run. It's marketed as the new running bible. It's pretty interesting. It's more less attempting to keep you injury free, correct your form, and raise your mobility. There a bunch of crossfit type stretches and excerises that are interesting. I'm not totally on the crossfit boat, but I think a lot of it is useful and also can kick your ass. Other stuff I'm not so into, like it's cultish nature and the lack of running in it. But I'm just going on what I hear. I'm about halfway through and it's been helpful. One thing I've neglected for years is flexibility/mobility. This book is really going to help me with that. Definately worth a read or a look so far.

Here's the rest of the week thus far:

Friday: Legs

Warm-up

1) Lunges a)12/18lbs b)12/18 c)12/21

2)calls: a)20/60lb b)20/70 c)20/80 (with dumbells)

3)wall squats: a)30 sec b)45 sec c)1 min

4)hamstrings: a)12 b)12 (took it easy coz of the sciatic)

5)weighted squats: a)10/45lb b)10/55 c)10/60

6)plank: 2:15 minutes

5-10 minutes ab work

Cool down

Saturday: cardio

45 minutes on the elliptical. I do interval sprints after 5 minutes. 15 seconds normal, 15 sprint, 15 normal, 15 sprint. I add seconds to my sprints after the 30th minutes. The last minute I sprint the whole time. The a 3-5 minute cool down.

Sunday:

Rest day. Stretched out for 10-15 minutes.

Monday: upper body 

Warm-up

1)lawnmowers: a)10/20lb b)10/25 c)10/30 d)10/35

2)barbell bench press: a)8/50 b)6/60 c)6/65 d)6/70

3)dips: a)20 b)20 c)20

4)dumbell bench press: a)12/18 b)12/18 c)12/18

5)curls: a)10/18 b)12/18 c)12/18

5-10 minutes ab work

Cool down