A Monday Quickie

Had a nice noontime 3.5 mile run. Then it was off to work. Beautiful day for a run!

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

Prayers

My heart goes out to all the runners and spectators who were at the Boston Marathon. So terrible.

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!

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!

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

Carb Loading or How I Make Excuses to Drink Beer

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!