Monday- 1/26

Day off.  My back is not feeling too great.  It might be from having to bike to work today and last friday, but my lower and mid back have been getting sore and achey more than I feel like it should be.  This makes me reluctant to do squats right now.

Sunday- 1/25

Running

3 mile- 20:24

1 incline for first mile

1.5 for next mile

2 for next .75

2.5 for last .25

Then I did abs (about 10 exercises).

2 miles-13:07

3 incline for first mile, then down to none for the second.

100 pushups

Running

5 miles- 33:15

1 incline for last .5

Lifting

DB bench- 3x10 @ 50

OH shoulder raises- 3x10 @ 35

Rows- 3x10 @ 40

Back pulls- 3x12 @ 75

Lat pulldowns- 3x10 @ 80

Straight arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core- 

2x45 sec six inches

100 reg

100 ninety degrees

50 heel touches

50 apple pickers

50 each side

30 legs up and spread crunch

20 slow bike

50 fast bike

Friday- 1/23

Day off.

Saw role models again, for 2.50.

Thursday-1/22

Foam

Active warm up

4x6 single leg hops

Lifting

Squats- 3x10 @ 185

One leg RDL- 3x10 @ 35

Reverse lunges- 3x10 @ 45

Ex ball thrusts- 3x30

Ex ball rolls- 3x25

Core

Caveman- 3x30 @ 12

150 regular

50 ninety degrees

45 sec six inches

50 heel touches

20 V-sits

30 legs up and split crunches

15 up and outs

100 pushups

Wednesday-1/21

Running

3 miles-19:27

Incline 1

1.5 miles- 9:57

Total-4.5 miles

Did some jumping plyos with Megan.  Not too hard, but good to jump a little.

Tuesday- 1/20

Running

4 miles- 27:03

Lifting

DB bench- 3x10 @ 50

OH med ball raises- 3x15 @ 25

Pulldowns- 3x12 @ 90

Core

100 pushups and abs stuff

Monday- 1/19

MLK day, gym closed...

Sunday- 1/18

Foam

Active Warmup

Some accelerations

Lifting

Squats- 1x8 @ 185

      2x10 @ 185

Split squat-3x10 @ 45

Shoulder raises- 3x12 @ 35

Lat pulldown- 3x12 @ 80

one leg RDL- 3x10 @ 35

Back Pulls- 3x12 @ 75

Rows- 3x10 @ 40

Straight arm raises- 3x10 @ 20

side arm raises- 3x10 @ 15

Ex ball thrusts- 3x30

Ex ball rolls- 3x25

Core

Saturday- 1/17

Day off. 

Friday- 1/16

Running

6 miles- 40:25

Incline .5 @ 4.5

Incline 1 @ 5.5

Core

100 pushups- diamond, reg., decline

75 reg.

75 ninety degrees

45 sec six inches

3x30 sec leg throwdowns

70 heel touches

Thursday-1/15

Running

5 miles- 33:45

Incline 1 at 3.5 miles

Incline 1.5 at 4.5

Incline 2 at 4.75

Lifting

DB bench- 3x10 @ 50

SC- 3x15 @ 40

OH med ball raises- 3x25 @ 18

50 pushups

Core

6 or 7 of the usual

Touching rim.  I still suck at jumping, but I guess it's good I can do it without much practice, and terrible jumping form.

Wednesday-1/14

Day off.  Long day of kids yelling and crying.  I brought my stuff to workout in with me to work, but just couldn't get myself to do it.  Cleaned up the apartment some and watched a movie with Nolan instead.

Tuesday- 1/13

Foam

Active Warmup 

4x6 one legged skips

Lifting

Squats- 3x8 @ 185

One legged RDL- 3x10 @ 35

Backward DB lunges- 1x10 @ 40

2x10 @ 45

Ex ball thrusts- 3x30 

Ex ball Rolls- 3x30

Core

Caveman-3x30 @ 12

45 sec six inches

50 ninety degrees

50 regular

50 each side

50 lying down

30 legs up and spread crunch

60 heel touches

Monday- 1/12

Running

4 miles- 26:50

Incline 1 for 3 miles

No incline last mile

Core

30 Up and outs

45 sec six inches

100 crunches

24 slow bike

60 fast bike

8 each side leg throw downs

100 pushups throughout abs- 40 regular- 30 diamond- 30 decline

Sunday- 1/11

Running

5 miles- 33:50?

Lifting

Shoulder raises- 3x10 @ 35

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 40

Back Pulls- 3x12 @ 75

Straight arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core

Caveman- 3x30 @ 12

30 up and outs

45 sec six inches

8 each side leg throw downs

100 crunches

50 each side

Saturday- 1/10

Down at Carleton.  The treadmills blow, so I agin did no running.

But I did do squats for the first time since I hurt my back.

Lifting

Squats- 3x8 @ 185

Split squats- 3x10 @ 40

1 legged DB RDL- 3x10 @ 35

100 Pushups

Hot box with Ben and John Hahn, pboob, evang, and curme.  That was a good time.  We were down 7-3 and came back to win at 9-8.  

I'm also weighing in at more than I'd like.  Vacation was rough on that front, and even since being back I've been with people who want to drink more and eat out more, so I haven't exactly been sticking to the way I'd like to be eating.

Thursday and Friday

Didn't do anything.  Foolishness I know, but I'm having a hard to getting myself to do anything while the Hahner bomber is here.  Not that he really holds me back, I just enjoy hanging out with him while he is here. 

Wednesday-1/7

Foam

Running

4 miles- 27:11

incline 1 for 2.5

incline 2 for next .5

incline 1 for next .5

incline 2 for last .5

Lifting

Split squat- 3x10 @ 40

Ex ball raises- 3x30 

Ex ball rolls- 3x30 

Backward DB lunge- 3x10 @ 40

Core

Caveman- 3x30 @ 12

Incline side- 1x20 each side

75 ninety degrees

75 regular

1 minute six inches

30 up and outs

8 each side leg throw downs 

24 slow bike

50 fast bike

Tuesday- 1/6

Foam

Running

5 miles- 33:50

Lifting

DB bench- 2x10 @ 50

   1x8 @ 50

SC- 3x12 @ 40

OH Med ball raises- 3x23 @ 18

50 pushups at the gym

50 pushups later in the evening

Core

8 excercises

Monday- 1/5

Took today off.  Ben Hahn is around town, staying with us, so after a full day of work we went over to Megan's and had some dinner.

Sunday- 1/4

Foam rolling

Running

4 miles- 26:45

I paused at 3 miles for 45 seconds and ran the last in about 6:15

Core

6 of the usual exercises with 80 pushups throughout.

Saturday- 1/3

Foam rolling

Running

3 miles- 20:40

first 1.5 no incline, second 1.5 incline of 1

Core

5 minutes of abs with pushups throughout

100 total pushups

Back felt fine, I'm just not sure about lifting legs yet...

Break

I went home from 12/23-12/30.  I then went to Baylis' cabin until the 2nd.  Throughout this break I did not do anything at really.  My back was pretty bad for the first few days at home, making christmas a little less enjoyable.  However, once I started using a heat blanket, stopped using IB (which was giving me stomach issues) and started taking short walks, instead of just laying down all the time, it started to get much better.  So by the time I got back to Minneapolis after the cabin, it was pretty much all good, except for being uncomfortable when not sitting up correctly, or sitting in one position for too long.