Sunday- 11/30

Running

6 miles- 40:42

Core

Variety of abs, little less than normal maybe, but about the usual.

Don't really feel like I am doing much good by running distance on a treadmill.  Probably not really, but it makes me sweat a lot.  I guess I am still ok with just doing this for now, and trying to get my body as generally strong and in base shape before getting into harder running/lifting/plyo routines.

Saturday- 11/29

Running

2 miles- 13:02

Lifting

Squats- 2x15 @ 135

      1x20 @ 135

DL- 1x10 @ 155

2x10 @ 175

Stepups- 3x10 @ 40

Calf raises- 3x30

Ex. ball thrusts- 3x 25

Ex. ball rolls- 2x30

Core

10 exercises 30 seconds each with 10 pushups between each

100 total pushups

gained 2 pounds over the holidays here.  Over the next three weeks I'd like to really work on eating healthy before the christmas break and bring it down to the 170s perhaps.

Friday- 11/28

Running

5 miles- 32:53

Lifting

Shoulder raises- 3x10 @ 35

Lat pulldowns- 3x10 @ 80

Upright rows- 3x10 @ 60

Back pulls- 3x10 @ 80

Rows- 3x10 @ 35

Front arm raises-2x10 @ 20

Side arm raises- 2x10 @ 15

Bicep curls- 2x10 @ 20

Core

40 sec flutters

40 sec hip swivel

40 sec six inches

50 ninety degrees

50 regular

50 each side

50 heel touches

60 apple pickers

30 Legs up and out

Thursday- 11/27

THANKSGIVING.  Day off.  I ate a shitload.

Wednesday-11/26

Running

2 miles- 12:52

Lifting

Squats- 3x10 @ 175

DL- 3x10 @ 155

Stepups- 3x10 @ 40

Lunges- 3x10 @ 40 

Calf raises- 2x 20 @ 40

Ex ball thrusts- 2x25 

Ex ball rolls- 2x30

Core

10 exercises for 30 seconds each

Tuesday- 11/25

Running

5 miles- 33:27

Core

10 exercises.  50 of each(ish), with 10 pushups between each.  Minute rest halfway

100 total pushups

Monday-11/24

Running

5 miles- 33:53

Lifting

Bench- 1x10 @ 115

     2x10 @125

Skullcrushers- 3x12 @ 40

Tricep pulldowns- 3x10 @ 100

Overhead med ball raises- 3x20 @ 18

Core

10 exercises for 30 seconds each, with 5 pushups between each.

50 total pushups

Sunday- 11/23

Didn't do anything.  Patrick was up here for the day, so I just said f it.  Still trying to convince myself that its ok...

Saturday- 11/22

Running

2 miles- 13:40

Lifting

Squats- 2x10 @ 165

      1x10 @ 175

Deadlift- 2x10 @ 135

 1x10 @ 155

Stepups- 3x10 @ 40

Lunges- 3x10 @ 40

Calf rasies- 3x35

Ex. Ball thursts- 2x25

Ex. Ball rolls- 2x30

Core

10 exercises with 10 pushups between each

100 total pushups

Friday- 11/21

Day off.  

Feeling really tired and kinda sick from the week.

Thursday- 11/20

Running

4 miles- 26:42

Lifting

Incline bench- 3x10 @105

Shoulder raises- 1x10 @ 35

      2x10 @30

Lat pulldowns- 3x10 @ 80

Shoulder rows- 3x10 @ 35

Back pulls- 3x10 @ 75

Front arm raises- 2x10 @ 20

Side arm raises- 2x10 @15

Bicep curls- 3x10 @ 20

Core

10 exercises to count of about 50 for each

no pushups

Wednesday-11/19

Running

4 miles-26:21

Pretty damn tired at the end.  mile 1-6:58, mile 2-6:44, mile 3-6:31, mile 4-6:00

Core

Ten exercises continuous for 30 seconds each

75 pushups

Tuesday-11/18

Running

Warm up run on treadmill

2 miles- 14:22

Lifting

Squats- 3x10 @ 165

Deadlift- 3x10 @ 135

Step up- 2x10 @ 40

Lunges- 3x10 @ 40

Calf raises- 3x10 @ 40

Ex. ball thrusts- 2x25

Ex. ball curls- 2x 30

Core

10 exercises for about a count of 50, fairly continuous.  No pushups today.

Monday-11/17

Weighed in at 180.  granted, this was at around 8pm after working out and not eating dinner, so I'd say I am realistically around 182 or 183, but this is still my lowest since last winter I'd say.  I don't really know what a good weight for me would be.  It's hard to say because I may gain some with weight lifting, but if I can become more lean through cardio and healthy eating habits I might lose some weight.  It'd be interesting if I were 175.

Running

4 miles on treadmill-27:28

Lifting

Skullcrushers- 3x10 @ 40

Tricep pulldowns- 3x10 @ 100

Bench- 3x10 @ 105

Overhead med. ball raises- 3x30 @ 18

Core

10 exercises for 30 seconds or more with 8 pushups after each

80 total pushups

Sunday- 11/16

Running

4 miles total on treadmill

3 miles- 19:29

1 mile-7:30 (after the below workout)

3x the below circuit:

30 seconds of the following continuous

Burpees

Jumping Jacks

Split Jumps

Wall Jumps (jumping up to a point on the wall over and over)

Jumping Jacks

Mountain Climbers

15 second rest

2 suicides on bball court with 30 second rest between

(foul line, half court, far foul line, full court)

2 minute rest

Repeat three times

Saturday- 11/15

So for the last two weeks I have been doing a lot of basic running on the treadmill.  This has been 3-4 miles at ok paces.  While I have seen some results as far as weightloss, which may also be as a result of eating less, I feel like I am not realistically working my legs as much as I should be.

I have done some harder stuff on my legs since natties, but not enough I don't think.  The treadmill is not the same as running outside.  It might make me sweat a lot, and I will continue to run on it for that reason, but it doesn't work my legs like it should.

This week I want to try to do more for my legs.  

Monday-Lift legs.  

Tuesday-short sprints/upper.  

Wednesday-plyos.  

Thursday-Lift legs .  

Friday- off.  

Saturday- short sprints/upper.   

Sunday-plyos

This probably won't happen, and it seems like a lot for legs, but it's a start to ease my mind a little.

TODAY:

Running:

4 miles on treadmill 27:34

Lifting:

Incline bench- 1x10 @95

  2x10 @105

Shoulder raises- 3x10 @25

Lat pulldowns- 3x10 @ 80

Shoulder rows- 3x10 @ 35

Back pulls- 3x10 @ 75- could have done more but form was good

Front arm raises- 3x10 @ 20

Side arm raises- 3x 10 @ 15

Bicep curls- 3x10 @20

Core:

I didn't have a watch so I just did a certain number of 10 different exercises, that number usually being around 50.  So it was at least 5 minutes at a pretty continuous pace.

Friday- 11/14

Day off.  Worked out the last 6 days, my legs are sore from yesterday, and it's Friday.

I did Core:

2x 2.5 minutes (1.5 minute rest between)

30 of each exercise, with 10 pushups between each.

100 total pushups

Thursday- 11/13

Running

Warm up jog on treadmill

2 miles- 14:42

Lifting

Squats- 2x10 @ 155

       1x10 @165

2x the following exercises

Step ups- 10 @ 40

Bench lunges- 10 @ 25

One legged squats- 10 each leg

Calf raises- 35 each leg

Ex. ball thrust- 20

Ex. ball rolls- 30

Wednesday-11/12

After the below running I was able to touch rim (I think I did it three times).  Not that I am really looking to be able to jump high, but it felt good, so hopefully there will be some improvement on that as time passes.

Running

John and I did Brent's short agility/sprinting workout on the bball court.

Its 3x the following circuit.  Each sprint is 10 yards:

6 x Skips into sprint

10 pushups

30 seconds rest

6 x Sprint, plant on one foot and back peddle back (3x each foot)

10 squats

30 second rest

6 x Sprint, set pivot with one foot and explode back into a back peddle with the other (3x each foot)

10 pushups

30 seconds rest

3 shuffle there and back

3 minutes rest.

Med ball

I used a 14 pounder for the first set and a 10 for the second

2x the following:

30 diagonal chops

20 lunges

30 crisscross

15 forward chops

20 overhead throws

Core

Between the med ball and after we did some of this.  So we did 2 sets of 5x 30 seconds of exercises, with some pushups in between

Abs 1:

Regular

Slow bike

Fast bike

Leg raises and up

Ninety degrees

Abs 2:

Apple pickers

Heel touches

Flutter kicks

Left side

Right side.

Total of 100 pushups today

Tuesday-11/11

Went to the Y, which I might just call the rec sometimes.

Running

4 miles-28:33 on the treadmill

Lifting

Bench-3x10 @ 105

Dips- 7, 6

Skullcrushers- 3x10 @ 40

Tricep pulldowns- 3x10 @ 100

Overhead med ball raises- 3x30 @ 15

Core

2 minutes six inches

50 ninety degrees

50 regular

50 sides

30 seconds of the following:

1. slow bike

2. fast bike

3. heel touches

4. apple pickers

30 leg raises and up

Monday-11/10

Went to the Y with John

Running:

4 miles on treadmill- 29:36-

Was ok, but feels like its useless to some extent, but still good calorie burner.

Core:

6 minutes of abs

12 different exercises for 30 seconds each

10 pushups after each one for the first 10

100 pushups total

Sunday- 11/9

Woke up with a really sore butt (ha, soooo funny, I know).  It's obviously from the leg lifting.

John and I went to the Y and started off with a 10 minute bike ride (fake bikes).

We then did a long ass medicine ball workout, this time with better form than yesterday.  I'm not really counted what I did yesterday with the med. ball as anything.

Med ball work:

3 times through, with abs and pushups in between each. 

(the numbers are totals, so 50 means 25 each side, when applicable)

The first time through I used a 15 pounder, but that was too much, so I used a 10 pounder for the next two circuits

50 russian twists

30 side chops

15 squats

30 crisscross

20 lunges

20 circles

15 overhead chops

20 overhead throws

Abs 1

30 seconds each with 10 pushups after each

1. regular crunches

2. slow bike

3. fast bike

4. legs raises and up

5. ninety degrees

Abs 2

30 seconds each with 10 pushups after each

1. apple pickers with 10 pound ball

2. flutter kicks

3 and 4. side crunches

5. heel touches

100 Pushups total

Running

I then wanted to do some running so I got on the treadmill.

3 miles- 21:45- 344 calories.  whatever, just wanted to sweat a bunch.  It helps to stare at the wall

Things to work on/do?

What:

Agility

Quickness

Explosiveness

Top speed

Endurance

How?

Short sprints

Long sprints

Dynamic lifting

Heavy lifting (upper and lower)

Core workouts

Distance running

Plyos

Agility workouts- quick plyos/ladders

I don't know, just trying to figure out what needs to be done.

Saturday- 11/8

Today I went down to Carleton and watched the men and women soccer teams make it to the NCAA championships, or whatever.  The point is, they did well, and it was fun to see.  But cold as shit.  Unfortunately we ate Chapati's while down there at about 1:45, so even now, at 8:43, I am feeling full and unhealthy.  It was great to see me bro though.

When I got back I biked over to the Y and did some stuff:

5 minute warmup jog

5 minute dynamic warmups

BOSU ball:

3x a circuit of 30 sec. each exercise

1. side to side (tap top of ball with both feet, but only one foot on each side)

2. squats

3. hops on ball

4. split jumps (alternate toe tapping top of ball)

This was the first time that I have done anything with this, so it was an experiment I guess.  It was fairly tiring, but what hurt the most were my feet.  #1 made the squats burn, which is good, but #3 was just hard to coordinate and do well because I was too concentrated on not spraining an ankle or anything.  #4 was good I guess.  Next time I think that I should maybe have a couple of different circuits, or more exercises.

Dynamic lifting:

Step ups- 3x10 each leg @ 45 

Lunges- 3x10 each leg @ 40

Float lunges- 3x10 each leg @ 20

Ex. Ball ham. curls- 2x30 

Med ball:

First time doing this, so I don't know how good it was, but I'll look into it and see how it's done.

80 trunk twists

20 overhead

20 each side diagonal

40 crisscross

20 squat throws

Core

Apple pickers- 3x 50 @ 15 pound med. ball

2 minutes six inches

100 ninety degrees

100 regular

70 each side

30 leg raises and up

50 ex. ball situps

30 side dips each side

Running

2 miles on tread mill @ 14:15 (first mile 8:00; second mile 6:15)

Stretch

Friday- 11/7

So today I didn't do any running or lifting.  I didn't really have time between work and it was just snowy and cold all day, so I had a hard time getting myself to do something in the evening.  I guess I could have done some strength stuff and plyos, but just didn't feel like I wanted to do that tonight.  I think I'm going to try to get some leg lifting in this weekend, along with some plyos.  I feel bad about not running today, but I still think its an ok time to be taking it somewhat easy and yesterday I was kinda dying while working out, I think I need to eat more before I run.

I did do core though:

2 minutes six inches

24 slow bike

70 fast bike

100 ninety degrees

100 regular

70 each side

20 leg throw down

75 pushups

Thursday- 11/6

I was pretty tight when I woke up this morning, with my right hamstring still sore from last nights pickup.  I am still trying to figure out what kind of workouts to be doing, so for now I am just sticking with some midrange runs, for burning calories and strengthening my legs up.  I think its ok to take some time off from the quick stuff right after natties.

~3.66 miles from apt., around Lake of the Isles, and to YWCA.

1 mile back to apt.

Total- 4.66 miles

Lifting:

Shoulder raises- 3x12 @ 35

Back pulls- 3x10 @ 90

Shoulder rows- 3x10 @ 35

Lat pulldowns- 3x10 @ 70

Front arm raises- 2x10 @ 20

Side arm raises- 2x10 @ 15

Bicep curls- 2x10 @ 20

Core:

Apple pickers- 3x50 with 15 pound med ball

70 Heel touches

30 leg raises and up

70 each side

100 ninety degrees

100 regular

30 side dips each side

Wednesday-11/5

After morning work I was feeling way too tired to get out and run.  

After evening work:

Core:

Apple pickers- 100- no weight

Slow bike- 24

Fast bike- 60

Six inches- 2 minutes

100 ninety degrees

100 regular

70 sides

20 throw downs

John, Megan and I went and played pickup at Robinsdale (?).  It was under the lights and Swany and Hans were there.  It was not high level, but the disc could be moved around to some extent.  Megan and John were on the other team, and I felt pretty good about how I played.  Got a few poach d's, and threw or caught most of our goals.  My throws (mostly hucks) were pretty good both up and down wind.  On target, and thrown appropriately to the receiver.  Obviously this was just pickup, but for me it went well, and I actually had fun.  My legs were pretty good, but I did not warm up too well, so on the first cut under, while accelerating, I could feel my right hamstring and hip flexor tweek a bit.  So afterward I iced.  John also kicked the shit out of my right hand.  Bitch.

Tuesday-11/4

~4.3 mile run with John.  From apt. and around Lake of the Isles.  Not too hard, stopped a couple of times. 

Lifting-First day at the YWCA- did some chest and triceps

Skull Crushers- 3x10 @ 40

Pulldowns- 3x10 @ 100

Dips- 2x max- 7, 6

Pushups- sporadic- 65 total

Tricep raises- 3x 10 @ 15 (could only get about 7 after first set)

Core work:

Apple pickers- 3x50 with 15 pound med. ball

'60' sec six inches

100 ninety degrees

100 regular

70 each side

60 heel touches (neck still hurts, so not many)

30 leg raises and up

OBAMA!

Monday-11/3

Second day of rest after three days of playing hard at nationals.

My abs are probably the most sore part of my body.