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!