How to Become a Runner Again Using Only a Tredmill

The past 3 weeks I've been running on the treadmill at work 5 days a week. I've ironed out a plan for each day and week where I gradually increase my speed and distance. Each week has a baseline and maximum speed. For now they are one MPH different. Each week the speed increases by .2 MPH. So the first week my baseline was 6 MPH or 10 min/mile pace and my max was 7 MPH. Last week (three weeks in) my base was 6.4, and this week it will be 6.6.

Here is what I do for each day:

Monday:
Distance: 5k
Speed: The week's new max.
This means that every Monday I set a new 5K PR (recent of course, not all-time)

Tuesday:
Speed: Baseline
Distance: Gradually increases.
This week 4 miles.

Wednesday:
Time: 30 min
Speed: Step up workout. I start at the baseline for that week and step up .2 MPH every 5 min.
This has me doing the week's max for the last 5 min.

Thursday:
Speed: Baseline
Time: Gradually increases.
This week 45 min.

Friday:
Distance: 8k
Speed: Baseline + .5 MPH
New 8K PR every week.


Following this plan my weekly mileage will gradually increase, as will my time spent running.

Tredmill

Ran last three days in a row, and about to go run again. All on the treadmill at work. I like it because its in the AC and I can control my speed and time precisely. Yesterday I did a step up from 6 mph to 7mph over the course of 30 min. I ended up with 3.5 miles. Today I'm going to just maintain 6.6 the whole time which is a 9 min mile.

21 out of 20

The workouts paid off.  At least for me they did.  I did the 20 pull ups required and then thought, "since I'm up here, I might as well do one more..."  Run time was still 20:13.  Overall score 286/300.  I'm not as fast as I used to be.

Today I did biceps and later went for a run on a trail.  Pretty badass trail too.  Took me parallel the highway going straight up the valley.  There were definitively some awesome views.  It was a good time.

Fat Lady Slow

This is exactly how fast my run was today.  Mostly because I still remember Coach Earman (sp) telling us to stay relaxed the day before a race.  I also remember him yelling out "Feed the Dog!" whenever anyone would puke.  We need more people like him out here in the adult-world...

Race in a day

I just reread my title and realized that I probably got someone excited.  No, it's nothing exciting.  In a day, I have a PFT.  Closest thing to a race I get to do.  Time to see how much of this stuff I've been doing will pay off.  Also, I bought a bunch of little gel packs to get the energy boost right before the run.  Cheat to win.  Ha, that would have been a better title...

Like clockwork...orange

I've been keeping to the routine. Seriously, there is a bell that rings at 0530Z in the morning, and I am waiting in a short line to walk in the gym. Work out for 50 min-1hr, then depart. Standard routine of weights, calistenics, various.

Keeps me sane. The bell does.

Hello...?

It's been a while.  I've fallen off of the PT wagon.  I'll be back at work at 0600 tomorrow trying to reclaim some of the motivation that I lost these past few weeks.  I'm going to start P90X in July with a coworker, do you want to have a go at it at the same time?

Tai Chi

Running has fallen through, once a week for the most part. Started doing Tai Chi two days a week though. Pretty cool so far. Still want to do P90X. Was going to borrow the videos from one of Kim's co-workers but that was a month ago and still haven't gotten them. I should probably just buy them myself.

Everyday when I'm dying...

I think to myself, I really need to post an update to the blog about what is going on.  So here it is.  We've just started the second month of the 3 month workout that is Insanity.  It's really starting to kick my butt.  Where the first month had 40 minutes of hard cardio, it's now up to 60 minutes.  It's a small change, but jeez I'm feeling it.

The Plan part... um... 5?

So over the last 3 weeks workouts have been more sporadic than previous weeks. I've more or less stuck to the MWF running. If not running then walking vigorously for extended periods. My runs have gotten longer, now reaching the 40 min mark. School will be over soon so I will be able to work out after work every day. I'm thinking of doing tai chi on one of those days. It's supposed to be hella good for you.

Why shorts?

You don't need so stinking shorts!

Been hitting the weight room pretty hard.  Because that's all we can really do out here.  Or the bike or treadmill.  Not very conducive to cross-training type evolutions…

If Pete's internet is anything like mine, he probably gave up trying to check websites a while ago.  I can't even view your link below Billy, something about "dynamic views in Blogger require use of a modern browser."  Thank you IE6.

Dear David & Jon,

I apologize, but family requirements have caused me to miss today's (Thursday) workout and it will require I miss tomorrow's (Friday) workout as well.  And I was doing so well...

The problem isn't so much that I'm in another state altogether, it's more that I don't have any work out shorts...

Dear Dan and Pete, 

Haven't heard much from you.  Pete I know your a 'winger' and you're too good for PT, but come on.  Dan, you pretty much fall in the same category.  Don't give me the "I'm deployed to the lower 48 states for training..." line again...

Catching Up

This insanity workout is no joke.  i've done 12 workouts and i'm completely smoked each time.  In a five weeks i'll be complete with the program if someone would like to take the challenge...?

http://www.seeingwherethisgoes.blogspot.com/view/mosaic <- only if you dare...

Logo

As you can see I got an artistic bug (pun intended) up my ass and decided to make a logo for our site. Hmmm... maybe it was an autistic bug?

Oh well, it's just a prototype. Feel free to create your own. Mix and Match!

The Plan 4-8

Two great workout days in a row.

Like I said yesterday I missed my Wed. run because of work. I made it up last night. Went for a pretty lengthy walk because I was having some acid reflux problems. After a while though I felt better and ran the rest of the way home. 38 min of walking with 12 min of running for a 50 min workout.

Tonight I did a little more running with a walk in the middle to recover a bit. 16 min run, 5 min walk, 21 min walk for a 42 min workout. Considering the runs I've been doing have been around 21 min I think this is a pretty good day. OH! and I'm up to 14 pull-ups with 15 well on its way! Spring is awesome.

That Insanity(R) workout looks pretty good. I should try something like that. My office has a little gym room with a big ass TV people use for Wii Fit stuff. I've been using it to do pull-ups* but I bet it would be a good space for that sort of thing.

*(The gym has one of those pull-up/push up/roman chair things. I'm not doing pull-ups on the Wii Fit)

Plan update 4-7

Ran Friday and Monday. Missed yesterday because we worked way late. I'll make it up tonight.

Post-workout

Ahh yes, I know some folks doing the Insanity Program.  I hear it's a pretty good workout, exhausting, and has some good cardio.  Probably good for trimming down.

Post workout's I usually like to take some whey protein.  Designer Whey Protein is a good brand, mixes well with water or milk and tastes pretty good.  Usually feel full afterwards.  Not meant to be a meal supplement, but I think it works pretty well for getting nutrients to your muscles.  Also forces you to drink a lot of water post-workout which is probably half the battle.  When I was at my "special" school and trying to put on muscle, I was taking it and it worked pretty well I think.  Even if you are not trying to put on a lot of muscle, I think it is good to drink afterwards, takes away some of the feeling of exhaustion after working out I've found.

You can make a good chocolate shake with milk, peanut butter, Hershey's syrup, and the designer whey.  Mmmm...

6 Days down

The Insanity Program is a 2 month or 9 week program.  4 weeks of hard training, 1 week of rest and then 4 more weeks of intenseR training.  You do 6 workouts a week, some are harder than others.  There is a cardio only day meant as a break for your muscles.  I missed last Saturday's workout because of school, but I made it up with some biking.  The real trick is having a good recovery fluid afterwards.  I was using Mountain Dew for the first week.  Not recommended.  I've used Muscle Milk this time around.  This is a much better option.

Does anyone have a recovery fluid preference?  No "mom jokes" please.

I do feel like slime taking a laptop into the gym so I can watch it to workout.  But there are some babes in the video to help you pay attention.  It's a trade off.

P90X is supposed to be the follow up to this program.  The guy who got me this set is working on getting the second set for later on.  Insanity didn't need any weights which is we chose it.  We can still do our regular weight program.  That is when we actually go through and do our weight workout.

I'm using Insanity as a way to trim fat right now.  Haven't lost any weight, but have felt trimmer.

The plan.

Ran last Friday and this Wednesday. About 22 min both times. Gonna go out again today. I'm trying a new schedule where I run M,W,F after work. If I can maintain that I think I'll be doing pretty good. Later in the summer I'll have the opportunity to start doing Tai Chi on Thursdays. That leaves Teusday for Crav Maga maybe? Weekends, could be lifting and/or yoga.

filler

Is the Insanity program 59 days or is that when your PFT is?  Those are so annoying, never a real judge of fitness.  Insanity like P90X?

PFT rescheduled. Insanity Activated.

a buddy got the Insanity DVDs.  all we did was the initial see where you are at initial strength test.  I almost threw up.  it was awesome.  only 59 days left...

two in a row

Two workouts.  Running oriented as prep for the PFT later this week.  Also, maxed out the pull ups after the run, 20 without working too hard.  Feels good to get some pay off.

my money is on the PFT getting rescheduled...

I haven't worked out in a week

That is all.

Training for running by doing no running. Yup.

Getting into a routine, goes something like this:

Monday-            Chest and Tri (weights)

Tuesday-           Back and Bi (weights)

Wednesday-      Group PT session (calisthenics)

Thursday-          Legs (weights)

Friday-              Group PT session (calistenics)

Saturday-          Bike or Run and Shoulders (sort of rest day)

Sunday-            Crush the abs (weights)

 

Not so much on the cardio, though the Group PT sessions make up for that a little.  I can’t stand running on a treadmill though.

 

But I am thinking about doing a half-marathon right when I get back!  Go figure:

 

Va Beach Rock & Roll Half (Sept 4^th): http://virginia-beach.competitor.com/

 

Anybody else in?

 

3-13

Quick 15 jaunt to work up a sweat.

pullups.

The Zone

I've been doing my little hill workout with pull ups and abs and alternating other portions for several weeks now. Even when i forget to post, I still get the workout in.  For example, this week.  Did a workout each day.  Did not annotate each day.  Whoops.

PFT in less than 2 weeks.  Real gut check at that point as I'll be racing all the other field grade officers.  Did I mention I'm the only one that doesn't regularly compete in triathlons?  There are also more field grade officers in my section than company grade.  Seriously, something is wrong here...

Jon, I commend you for your back to back awesome-ness in your run.  I often have a problem of staying focused.  What was the question again...?

99 bottles of beer on the wall...keep going Dan!

Hess?  Didn’t we do a movie about that?  Or was that Ness?

I know how you feel about the running.  I can’t believe I’ve done several marathons much less an iron-man.  Treadmills suck.  I suppose one day I might again.

Leg levers – Lie on your back with arms down by your sides or at your head.  Keep your legs together and lift legs up to an L, staying on your back.  Or lift bottom slightly off the ground.

Leg workout today, didn’t have much energy.  I think I need a break day.

 

 

3-9

2 mile run. Certain about the distance this time. Out in 9:30 back in 8:11. Oi.

I once won a 2 mile race in 10 min. by casually running 2 perfect 5 min. miles back to back. Didn't even kick at the end. Just decided I could win with a 5 min. split, hammered it out, picked up my first place tshirt, and walked back to my dorm. That was the fall of 2001, almost 10 years ago.

The school newspaper printed my name as "Jonathan Hess". Son of a bitch.

Bicep Curl/ shoulder press combos. 12 per arm with 25 lb. weights.

Pull ups.

3-5

Ran. Did what I thought was a 2 mile out and back but considering my time I hope not. Pushed the pace hard coming back. I know it's been a good run when I increase speed the whole way.

Weather was great, somewhere in the 60s. It's amazing what good weather will do for a run.

Will go out again this evening.

David, what are leg levers?

Plateau!

Well, did great back workout today.  Have to find a way to break through the "plateau."  I have consistently been able to lift or pull a certain amount of weight.  Need to break through….

Oh, and because of our location, it's getting warm in the gym.

Song: Faithless - Insomnia (Monster Mix)

Groundhog day

Not much new to my workout routine.  Emphasize the routine part….

Group work-out sessions are getting to be too big and losing some of its intensity in the process.  I might go back to doing Crossfit Body-weight workouts.

Otherwise, did ab routine today.

The Monday a while ago...

Did Cindy again.  up to 12 reps.  i didn't stop feeling it until Thursday.

Had duty on Tuesday.  Didn't recover until Wednesday.  Friday will be the second time I've pt'd this week.  How about you Dan? Pete?

Round the world

Stations for 60mins:
1-min of sit-ups
1-min of 8-count body builders
1-min of flutter kicks
1-min of lunges
1-min of pushups
1-min of frog crunches (keep back and feet off ground and do crunches)
1-min of leg levers
1-min of squats

2-min rest in between set.  Do set 6 times.  Did that today, not too difficult but fun with a group. 

2-25

up to 75 pushups now

Kim and I have started doing situps together in the mornings. This is the only way I will do them.

45 situps (awful I know)

went for a walk

Mid-activities workout

Back online.  "Lost connectivity" for a week.  Might happen again soon.  Ahh world events.

Big workout news:
Keeping my "ab-only" core workout day.  Seems to be working pretty well:
Sets of decline bench sit-ups w/ 25 lb or 35 lb weight. 
Sets of decline bench side-to-side sit-ups w/ weight
Using arm straps and pull-up bar to do knee-ups.
Sets of the ab-wheel. 

Also doing my standard weight-lifting workouts.  Haven't done much cardio in a while….  I dread the treadmill.

Tuesday and Wednesday

Seems i keep forgetting to post my workout daily and have to group them together to stay up to date.  Oh well.

Both days were good, starting to feel plateau.  Except for the bench.  Partner had a flat tire, so i pushed on without a spotter.  Typical hard headed-ness.

Regular Bench - 3 sets, 12 reps at 115
Knees in the Air Bench - 3 sets, 12 reps at 95
Lounge Bench - 3 sets, 12 reps at 65

Completed in that order, i was pretty exhausted by the end of it.  The kind that felt good.  Really good.

Pull ups and abs as always.

I would quote the music i listened to, but i'm drawing a blank.

2-19 Saturday Morning Run

Ran more than a mile for once. 3 miler with pullups before and after.

Friday and Saturday

Lunges are awesome.  Especially before the weekend.  Since I'm writing this on Sunday, I can honestly say that I did feel my leg workout on Friday all the way through Saturday.  Especially when I got on my bike to get some miles in and work out some kinks.  Bike needs work, not shifting correctly.  Legs need work, not pedaling correctly.

Still got my abs and pull ups in.  Monday is a an off day from work, but I'll squeeze in the workout somehow...

rowing a boat

Gym was way to packed to get anything done yesterday…ended up doing 45 minutes on the rowing machine.  Which is a pretty good workout when the gym is 90 degrees already.  Except for the hard plastic seats… get a little sore after a while.

 

Time zones suck…currently in +3C.  Still have one more to go.

The timezones are off...

Well, at least from my point of view, the time zones are off...

Simple long distance run day.  Stretch out the legs from yesterday, keep the vibe going.  Added more exercises to the ab routine, it's really starting to take a while to get that same burn from almost a month ago now.  Pull ups are really starting to feel good.  I've also changed my lunch plan up a little.  Switched to two smaller meals a little before lunch time and a little after. Hopefully, this will help in shedding those last few lbs around the sides...

Music Quote "...cannot text you with a drink in my hand, eh..."

It's all downhill from here

Sprints on the track, chest and abs in the gym, pull ups out back.  Sweet and simple.

3 sets, 12 reps at 115 on the bench.
3 sets, 12 reps at 65 decline.
same for incline.

i can really feel the 3 sets of push ups i do before the workout.  like the good kind of feeling.

music quote - "breathe with me"

when i realized

missed the last two days of the work week last week because i was trying to write a paper.  getting back into it today was tough, but it felt good.  it was feeling really good through the run, the abs and the pull ups.  it was only when i was in front of the Col did i start to feel sick from running.  almost threw up.  and that's when i realized it was a good run.

music quote - "let me be who i am..."

Double up!

Did a pretty good Ab workout yesterday in the gym.  Don't normally just work abs, but I'm trying a new thing.  Used the decline bench with weights to do sit-ups and oblique's.

Today we had our group PT session and half of it concentrated on various sets of abs.  Now I'm feeling it...

Almost There

Well, lately I've been getting ready for one of those crazy PFTs. so, nothing special with the work outs. really just running, push-ups, crunches and pull-ups. the usuall is a max set push-ups, max set pull-ups, repeat. light run down to the trail and then max crunches in 2.5min. run for 25min. not sure of the distance, but 2.5-3 miles i would say.
last day before a rest day and then the test day after. soon though, i will have nothing to do except workout and we will see what happens there. maybe one day i will steal a bee....

maintain...

About an hour in the gym today for chest and tri's workout.  Nothing special.

 

Song: Kanye West - Power

A-round

Went running today (treadmill) after a two days of relaxation.  And by relaxation, I mean Turkish bath, massage, and beach time.  It was oh so nice, but now 45 or so days of only seeing the sun 2-3 times a week.

 

Rugged maniac looks pretty fun.  Does this look like an opportunity to make t-shirts?  Or do we keep the Operation underground*?

 

Billy-ya you definitely see some improvement on those pushup sets.

 

 (*as underground as being publicly blogged about can be)

Hump Day

Every morning when I get up, I do three sets of however many push-ups I can manage that morning.  Usually between 20-30 reps.  This is starting to pay off as it's taking me longer each morning to finish my sets.  Aka, I'm getting more in each set.  Today's workout was no different.  Completed the workout at work with sprints and abs.  Also did the bench, incline and decline.  Weight wasn't anything above 100 lbs, but by the end, I could push anything up.  It was a good day.

Got another one

A buddy from work started working out with me Tuesday morning.  Seeing as he's a little overweight, we weren't able to run my hill workout like I had planned.  So I ran it while he did laps to warm up.  Being a lighter day, there wasn't much else.  Ab work and a pull up session.  9 Sets of 5 pull ups with various grips.  It gets tough toward the end...

Jon, take some pictures of your race.  I won't be able to make it, but have fun.

David, I'm still looking for that #4...

Dan...?  Pete...?

Rugged Maniacs

Holy Crap check this out:

http://www.ruggedmaniac.com/greensboro-nc.html

This is exactly the kind of thing we're all about. I'm doing it. Who else can be in NC April 9th?

Also, I went for a run sometime last weekend. Details are unremarkable. Sporadic push ups and pull ups continue. Currently max pull-ups are @ 12 and max push ups are at 70. Billy your suggestion of a 20 pull-up goal is a good one. I'll continue to put on weight so my pull ups will be worth more.

Veronica Vaughn

Did Cindy this morning, not Veronica Vaughn.  Got 11 reps, almost 12.  I'll get more next time.

The ab work is getting easier.  Have to up that ante too.

What happened to Dan's posts?

We didn't start this blog to train for anything less than something awesome.  I'm down for the adventure race.  I'm not down for trying to set a world record time for the race, but I'll finish. Or we could meet somewhere else and climb a mountain.

Keeeping it going

Yesterday:  Did a pullup set (Back and Bi's day) to include extra weight:

2x10 regular pullups for warmup
1x8 weighted pullups (10 lbs)
2x6 weighted pullups (25 lbs)
1x5 weighted pullups (25 lbs)
1x8 regular pullups

Followed by rowing machine, pull down machine, etc
Calisthenics with group PT

Today:  45 minutes on the bike machine.  Nothing to strenuous, just wanted to get a sweat in.

Racing with bees, cameras, and expl0sives, while working out...

If hitting an adventure race seems like a big jump on our first go around, we can always start with something like what Billy and I did in Hawaii.  A seemingly simple hike by the blogs turned into a pretty fun adventure, with fence jumping, rainbow hair colored security guards, and several thousands of feet of elevation change.  Doing an "event" would easy on the planning part for us, you have to follow a certain set of guidelines set forth by the race…etc

HD Pro camera is nice.  Used it to take some video of some training evolution involving people jumping out of helos with expl0sives on their back.  I'll try to get the video footage and put it in the "package project" when it makes it my way.

Billy - Did you skip from 3 to 5 on your recursive drawing??  What's 4????             

Yesterday's workout: Chest and Tri's!  The routine is starting to pay off, was a lot easier lifting weights yesterday. 

Friday's Motivation

took my hill workout and cut it back to just running up and down the one big hill.  it was a good friday morning.  but wait, it gets better.  on the hill doing the same workout, just not the whole hill, were four soldiers.  someone was out trying to slim down their fatties.  i felt bad because i passed them so many times on the way up and down.  seriously, you can jog down a hill, gravity is doing most of the work... 

 

best/worst part was when i grabbed a shirt for pt this morning in the dark.  since i run with little to no light in the morning i usually try to wear something white so i don't get run over.  this time, i grabbed the shirt saying "the end" with a picture of a just married couple.  she's smiling, he's not.  after realizing this and the fact that there is so many over zealous religious types with brass on my little base, i decided to run faster while it was darker and try to avoid anyone with "ideals".  this held up until i made into my office to drop off my lunch.  there were a couple of senior guys in there discussing random things.  luckily, they were cool about the shirt and i was able to pt without reprimand. 

 

Can't wait to do Cindy on Monday morning. 

Thursday's Deal

Did my hill stair figure eight workout.  I'm starting to get in shape as this is becoming routine and no longer the challenge it once was.  Did abs and my pull up routine for Day 4 in the program.  I'm anxious to redo Cindy's workout on Monday to see what kind of progress I've made.

Also, got a buddy from work to start PT'ing with me in the mornings.  Only problem is he wants to start earlier... ugh.

I like the adventure race idea.  I'm willing to purchase just about anything as I'm hoping this won't be our last race together.  I would say we all just take a different leg of the race in order to spread out the gear required, but that isn't as fun as racing with each other.  When we do this, I'm going to purchase that HD Pro camera.  I mean, what fun is this if we can't prove it later?

Double Up

Yesterday's workout: Legs
Weighted squats
Deadlifts
Squat machine
Extension Machine
Bike machine for half hour

Today:  Shoulders and Group PT Session
Lifting weights above your head a bunch of times to work shoulders.
Then a bunch of calistenics.  Nothing very specific or exciting.

Song from today: Static-X - Stem

Goal/race we could all attend in a couple of months:

 

 

http://www.oarevents.com/events/2011/Odyssey_Fall_Finale_24_Hour_AR.shtml

 

 

Disciplines

Hiking, Mt. Biking, Paddling, Navigation/Orienteering, Off trail Bushwhacking

 

I particularly like bushwhacking.  How many of us have mountain bikes?  I think the limiting factor is gear and where everyone is willing to travel with said gear. 

However, these type of adventure races happen all over the states, I’m sure there are several in the mid-west near where Dan is located.  I say we look for something similar, even if it is just an orienteering oriented (can I say that?) race.  I have done several of the OAR sponsored events and they are a ton of fun. 

 

http://adventure.nationalgeographic.com/2009/03/performance/adventure-race-text

 

A case of the Tuesdays...

Did the same alternating hill and stair run from yesterday, but faster this time.  Its really starting to hurt the way that feels good.  You know what I mean...

 

Did abs and a pull up pyramid afterward. 

 

Need some new music...

 

Did we ever decide on a goal/race we could all attend in a couple of months?

A case of the Mundays...

Started with a hill run that turned into an alternating hill and stair run.  Legs were hurting the rest of the day.

Also did an ab routine and was supposed to get my pull up workout in, but at this point I realize that my afternoon meeting caused me to nap through my pull up time.  I did do 3 sets of ammo can lifts.  Max reps within 1 minute, rest 1 minute. Repeat.

Ammo Can Lifts = From a standing position, lift a 30 lbs weight as many times as you can directly up from your chest.

I need new music.  I tried getting some stuff from David, but it was of such refined tastes, that no one else had it available...

Nothing gets me pumped like Katamari Damacy!

finally back

Been sick the past couple of days plus had to pull a few all nighters at work so I stayed out of the gym. I'n my defense I've been drinking enough diet monster and redbull to count as a workout. Just rode a bike for 15 minutes then went on a 20 min run today to get back in the swing of things.

Dan

Group sesh...

Did another group PT session today. 

Consisted of 45 minutes of calisthenics, a lot of burpies, varying pushups (dive bombers, offset pushups, diamonds), and ab work.  I like the ab work.  Ok I really hate it, but I want to do more of it.

Routine!

Made it back into the gym after a several day hiatus…the first day back into a routine is always the worst. 

 

Nothing special for a workout, just lifted back and biceps.

 

Ok, one interesting part was the pullup-set pyramid:

 

1x normal pullup, 1x reverse grip “chin-up”, 1x wide grip pullup

10 pushups

 

Conduct as a pyramid up to 5x normal, 5x reverse, 5x wide, etc… then back down.

 

Gym workout Wed morning 1/26

- one mile warmup 12 min pace

- 11 pullups

- arms/fullbody: x2

bench 12 reps @ 95lbs

bartenders 10 reps @ 35lbs bar


- legs: x3 (12-15 reps each @ various resistance)

leg extentions

leg curls

hip abductors

hip adductors


- 11 pullups

What is a "bartender"?
These probably have another name but it's what I call them. They are ass kickers.
Start with a bar or barbells on the floor. Get to a push-up position with hands on the weights. Do a push-up. Kick your legs up to a squat next to the weights. Pull the weights up to your chest and get into a proper squat with back straight. Stand up then clean the weight over your head. Then reverse back down into the squat and kick your legs out into a push-up position. That's one.

Tuesday and Wednesday

Have to admit, thought it was Tuesday when I created the Monday blog post.  Tuesday's workout was very similar, hill run ( I enjoy these for some reason...) ab work and pull ups.

This morning (Wednesday) was about the same, but I threw in some extra bench press workout after seeing David's motivating sets.

Hill Run (I think I've found the biggest one)
3 sets with 12 reps at 115 on the bench.  Starting doing incline, but arms were jello by then.  Finished with abs and a pull up workout.

This week I started the Armstrong pull up workout.  It takes a couple of months to build up, but it will eventually lead to 20 pull ups without blinking.  I can barely get 20 now.

I can send the details, but the jest of is do 3 sets of max set push ups when you get up in the morning.  Then do a bunch of pull ups in different ways during the week.  Every day is a different way to get your max.  First day, you max out and then get 4 more sets.  Second day... I've forgotten.  I did the third day today which was nine sets of however many is in your training set with varying grip sizes.  ...and I forget the rest of the days.  This is why I wrote it down at work. Let me know if you want the actual program, I have it in PDF.

Monday Morning

Max set of pushups x3, 2 mile hill workout, abs and a small pullup pyramid.

To crush your enemies, see them driven before you...

Weight room day…chest and tri's. 

4 sets: 6x185 lbs Incline Bench
3 sets: 5-6x185 lbs Decline Bench
3 sets: 60 lb dumbbell Incline
3x10 @ 60 lb triceps/chest pullovers (laying perpendicular to bench, lower weight behind head, pull up and above chest, back down)

Tricep stuff, dips, cable pull-down.

Folks in my community have mixed views on lifting weights, building strength and size.  Some like to beef up and be strong muscle-heads.  Some prefer the more "crossfit" lean, mean, agile.  I like the power you build from both styles of workouts.  Power, strength, finesse.  Flexibility…not so much.  But really, in my current situation, cardio is difficult to do so I find I like mixing the workouts.  One day I'll get back to running ironmans, but before that, I want to keep building my good base of strength. 

Early Mornings

Shifted my daily routine a little.  Started with a light jog up a monstrous hill.  There's basically two here.  Four if you count each side.  Then I finished with a crunch pyramid and a pull up routine.

Good for you...good for...

Group PT workout today:

Sets of 50, 40, 30, 20, 10 doing situps, pushups, squats.

I.e. do 50 situps, 50 pushups, 50 squats…one minute "plank" in between (hold yourself on your elbows for a minute)
Then 40 situps, 40 pushups, 50 squats…one minute "plank
Then 30 situps….etc

Then some flutter kicks, leg levers, arm haulers afterwards for good measure.

Well then.....

I guess the picture pretty much says it all. Also had a pretty lame day workout wise. Just pushups & situps in the hotel room because I got back from work at 2045 and at 34 degrees it was colder out than I could get motivated to run in with only shorts and a short sleeve shirt. I remember Florida being warmer.

-Dan

...training for this.

<<bee-thief.jpg>>
Good ideas Dan, lots of good opportunities in the Mid-West.  Can we go back to Philmont?  They probably wouldn't want us back….

Workout: Lame day today.  Shoulders and traps.  Don't feel like I get much out of it, but also good to hit those odd neck muscles.  Eh.

We're Training for......

As well as posting workouts we should start discussing options for the trek/adventure/debacle that this stuff is supposed to be training for. In my neck of the woods theres the Grand Canyon which could offer some opportunities. Also next fall the Special Operations Warrior Foundation does their annual ruck march from Arizona to Florida. I had some friends do it this year and it sounds like a good time. Its open to anyone to do as much or as little as they want with any ruck weight you want to haul and the proceeds go to the families of folks lost in combat. I almost jumped on a team some of the guys I work with put together this year but the whole wife about to have a kid thing got in the way. Just one idea, what kind of stuff are you guys thinking?

-Dan

My first blog entry

I finally got the blog to work (in case this blog post isn't proof enough). Never actually posted on a blog before which, if I'm not mistaken, qualifies me for a AARP card. As promised I tried something different and bought a cheap bike at target. Rode for an hour which was pretty hard because its a cheap bike and won't shift into the large gear on the front and when you manually move the chain the shifting mechanism just kicks it back down. It wont be hard to fix if I can get some tools and can adjust the shifter wire tension which I'll do next time I get to a store. Riding in lower gear for a long time is hard as s#!t.

-Dan

i don't know but its been said, you do or don't then you're dead

Legs workout today.  I used to hate lifting legs, but now its one of my favorites.  Always thought running was the end-all for leg workouts, but after learning the proper form, it’s a really good power workout.

Squats to warm up
Squats:
1 x 10 @ 135 lbs
3 x 6   @ 185 lbs
2 x 8   @ 155 lbs
1 x 10 @ 135 lbs

Dead lifts:
3 x 10 @ 135 lbs

Reverse squat things…standing in front of bar, reach back and stand up with bar.  Good quad exercise.
3 x 10 @ 135

Leg-extension machine burn-out set.
3 x 25 decline abs.

Song of the workout: Puscifer - Trekka (V is for Vagina album)

What what the email

Testing out this mail 2 blog function.  Good concept.  Then off to work out….

Friday 1-21

Run/walk: 2+ miles. Rapidly turned into a walk after long ass hill half way through.

Pullups: 12

Excersize?

How do you spell that?

Bicep curls in between school and work, 20 per arm, 25 lbs.

First Good One in a While...

Did Cindy today.  5 pull up, 10 push ups, 15 squats.  I got 10 sets in the 20 minutes allowed.  Ugh.  Not a personal best by far, but I figure this will be a good standard to gauge from later.

Dan's Original Workout

One more "60situps/60pushups/60 leg raises/4 mile run"  I'll get more
creative and see if I can find a pull-up bar or something I can run by this
weekend.

David's Workout

Workout:
Got time to make a group PT session today.  Normally not a fan of those,
but have a group of people that set up some good programs.

This was a Deck-of-Cards workout:
Draw a heart- Burpees
Draw a spade- Crunches
Draw a diamond- Iron crosses (jumping lunges)
Draw a club- 2X Offset push-ups (one hand forward, one back.  Alternate)

If the card pulled is a 2-10, do that many of whatever suit.  Draw a
Jack or higher, do 20 of whatever suit it is.  Complete full deck of
cards.

I'll be feeling this one for the next couple days...
-David

Dan's Original Workout

 60situps/60pushups/60 leg raises/4 mile run

-Heller

Dan's Double Workout

60 pushups/60 sit-ups/4 mile run
Completed on 17 Jan and 18 Jan.  


Go creativity!

David's Post from 17 Jan

Today's glorious workout:  Concept 2 rowing machine for :30, hit about 5600 meters.  Didn't sweat enough, but my ass was sore from the ridiculously hard plastic seats. 

Word. im in. now we dont actually have to DO anything right? I mean, i got into flying so i dont have to carry anything, go faster, and shoot bigger guns. For real though, this will be fun. Well, we'll see how this works on the ol' Boxer.

Workout from Billy

Ran to the Pacific again.  2 miles plus some push-ups while waiting for the light to change.  Light workout.  Met up with Leah and one of her friends for a short walk around the neighborhood.

Another Awesome Blog to Follow

http://theadventureblog.blogspot.com/

Gents, I've got an idea

Pete,

You've made the cut.  Your in.  although this site requires you to have an xbox and be on atleast 10 hours a week.  just kidding, but seriously, join the blog so we can all start training for...

David, Dan, 

I think Jon set it so you can't see it unless your logged in directly.  I can't get the subscription to work on google reader either.  

Jon, 

We should change it so they can follow it in their google readers.  Otherwise, they won't get the updates and so on...

Billy, 

Seriously, it's barely noticeable.  No one can tell your going bald.  

-Billy

How about now?

How do I link my progress here to my XBox Live Gamerscore?