25 Minute Friday Workout

Yesterday I braved the rain and ran 3.65 miles in my neighborhood. I already did my upper and lower body workouts this week, so I did a quick combo workout. Here goes:

1/4 mile warm-up jog

10 squats

10 push-ups

10 crunches (any kind)

10 pull-ups

10 dips

10 side crunches (any kind)

10 burpees

Run 50 yards.

REPEAT until you hit 20 minutes.

I got 5 rounds in.

Tomorrow it's supposed to be pretty nice out. I'm hoping to get in a 4+ mile run in.

Playlist: Code Orange Kids

Post 5 K

Sooo...I finally ran my first 5K of the year two weekends ago. Unfortunately it was raining that morning so a bunch of people didn't make the race. My mother-in-law and I braved the rain and ran anyways. I ended up being 6th overall, running it in 25:52. I was more than happy with my time, especially in the rain with wet leaves in the street. My mother-in-law won 1st in her age group which was awesome. Altogether it was a good time for a really good cause.

Lately my workouts have went mostly like this:

Monday: Upper body strength training

Tuesday: 3-4 mile run

Wednesday: Lower body strength training

Thursday: 3-4 mile run

Friday: Total body workout

Saturday: 4-5 mile run

I have my next 5K next weekend. It's a Zombie themed run. I'm doing the course where zombies DON'T chase you. Zim is doing the one where zombies do chase you and take your "life flags". It's going to be pretty big race. I believe they're expecting over 500 people. Should be fun. 

Past Few Workouts

I've been getting workouts in after Zim gets home from work. He works 5am to 12 or 1, so it works out pretty good for us both to get a run or some lifting in. Vic's a little too young to run with him in the stroller, but I think he'll be good soon. I like our walks anyways. 

Here we go:

Thursday: 3.16 mile run in 26:05. 1st mile was in 7:56, 2nd 8:25, 3rd 8:23. 

Friday: workout of the day

Weighted squats: 6 reps at 45lb, 6/55, 6/60, 6/60

Push-ups: 12, 10, 8, 6

Weighted lunges: 12 reps at 15lb, 10/15, 8/15, 6/15

Stability ball hamstring raise: 12, 10, 8, 6

Calf raises: 15 reps at 15lbs, 15/15, 15/15, 15/15

Crunches: 15, 15, 15, 15

Finish with 30 burpees

Saturday: 3 and 1/2 mile run around 32 minutes. My runkeeper ap crapped out. It was also raining pretty good for the first 10 minutes.

Sunday: off day. Zim and I went to the Rams v Eagles game. Good times and an Eagles win!

Monday:

Lawnmowers (20lbs)

In & out hammers

Tricep kickflip

Push-up/pull-ups

Shoulder press

Static arm curls

Medicine ball overhead press

Push-up/pull-ups

Bent over row

Chest press (18lbs)

Dips (20)

Push-up/pull-ups

Shoulder shrug (30lb)

Cohen curl

Tricep kickback

Push-up/pull-ups

Back fly

Curl/hammers

Lie down tricep press

Push-up/pull-up

REPEAT

5 minutes of ab work

Finish with a 1 mile fast run (8:06)

Reps: 1st/10, 2nd/8

Weight: 15lbs

Push-ups/pull-ups: 1st/5, 2nd/3

Tuesday: 3 and 1/2 miles at 32 minutes 

Wednesday:

1/4 mile jog warm-up

Weighted squats: 6/45lb, 6/55, 6/60, 6/75

Weighted lunges: 12/15lbs, 10/18lbs, 8/18, 6/18

Rolling stability ball hamstring: 12, 10, 8, 6

Weighted calf raises: 15/60lb, 15/70, 15/80, 15/80

Plank: 4 reps at 1 minute

Burpees: 4 reps of 5

5 minutes of ab work

Finish with 3/4 mile jog

Gearing Up For A 5K

My times have gotten better in the past couple weeks, so I decided to sign up for my first 5K since September 2013. I'm not expecting much, just hoping to finish under 29 minutes. The course is a bit hilly as well. Just gonna try my best and have some fun. Also the 5K is for a really good cause, childhood cancer research. I raised a few hundred bucks in donations for running in it. The race is on Saturday morning and literally 3 or 4 miles away from my house. Should be a good time! 

September Over Already??

This month flew by. You wouldn't even know that summer ended around here. It's still in the mid 70s. Last Saturday it was 82. I'm looking forward to the jeans and a hoody weather though. It should be here in a week or so.

Workouts! I've been getting about 5 days a week in, which is great! I'm getting some more ab work in too. I'm getting out running about twice a week. I just need to hone my diet a little better. Damn football season and delicious Oktoberfest beers! 

Off to bed!

REALLY QUICK

Did a 4 mile run on Sunday. My first mile I ran at 8:08. Wooo! The 2nd was 8:42, 3rd 8:37, and mile 4 was 9. Extremely happy with my time. I ran in the morning, which is my favorite time to run. Monday was an upper body day followed by a mile run. Ran it in 8:17. Gettin' my groove back! 

Start of the Week

I started my Monday with upper body strength training in the garage. The weather's pretty nice out. Lower 80s/upper 70s all week. Sure beats last week's awful humidity. Nice to open up the garage bay and enjoy the weather. Here's the routine:

5 minute warm-up

Swimmer press

In & out bicep curls

Overhead medicine ball press (10lbs)

Shoulder press

Hammers

Tricep kickbacks

5 push-ups

5 pull-ups

Lawnmowers (20lb)

Lie down bench press

Tricep flip kickback 

Bent over row

Curl/hammer

Dips (20)

5 push-ups

5 pull-ups

REPEAT

5 minutes of light ab work

Finish with a fast paced 1 mile run - 8:29

Reps: 10,8 Weight: 15lbs, 12 on tricep exercises.

Playlist: Touché Amouré

Altogether it took me about 45 minutes. Felt good.

Last weekend I got in two workouts. Friday I got in 4 mile trail run. It was hot and humid out, but I've run in much worse. My first 3 miles I averaged a pace at 9:30, my last mile was a little under 10 minutes. I'm happy with that. I'm trying to get one longer endurance run a week. Saturday was a gym day for a total body workout. Here it is:

1/4 mile warm-up jog

Sit down rowing machine (70, 75, 75)

Assisted dips

Seated leg press (140, 155, 175)

Assisted pull-ups

Tricep pull-down (30 x 3)

Calf raise (160, 180, 200)

Seated lat pull-down (50 x 3)

Push-ups

Body squats

15 minutes interval training on the elliptical. 

Playlist: Hope Conspiracy