Friday- 2/27

Thanks Garret, my lone viewer, I'm feeling much better today.  Ever heard of Imodium?  

Just did 33 minutes on the bike again.  About 10 miles.  I've never really done much real biking, or exercise bike biking, so I don't really know how good of a workout I am getting from it.  It certainly makes my legs much more tired than running on the treadmill, but seems harder to get a good cardio workout.

Lifting

Decline DB bench- 3x10 @ 40- real awkward feeling- never done it before -and could prob do 50s

DB bench- 3x10 @ 50

OH med ball raises- 2x20 @ 25

     1x15 @ 25

Ticep pulldowns- 3x12 @ 90

Back and abs.

Need to start eating again.  Over the past three days I've really only eaten a few pita breads, a can of soup and a shitton of saltines.  I weighed in at 176 after working out... lowest since high school?  Realistically I'm probably at 180 now.

Going down to Carleton tomorrow to hang out again, see my bro.  Hoping to play hotbox with some CUT, and Jason and Nolan.  

Thursday-2/26

Feeling betterish.  Didn't eat hardly anything yesterday (some dry raisin bran, some trail mix, and 3 pita breads) and ate a pita bread before going to the gym.

Biked for 28 minutes- 8.5 miles or so.

Lifting

Incline DB bench- 3x10 @ 40- kinda easy

OH shoulder raises- 3x10 @ 35

Lat pulldowns- 3x12 @ 85

Front arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Back pulls- 3x12 @ 85

Abs and back

Wednesday-2/25

Ugh.  Almost didn't go to work, but ending up going to both.  Sickness started yesterday with stomach ache and then headache, leading to a terrible nights sleep.  After work I just came home and stayed in bed.

Tuesday- 2/24

Feeling sick

10 minute bike warmup.

Running

3 miles-20:17

2 incline first .5

3 incline next .5

1 incline next .25

2 incline next .25

3 incline next .5

30 sec rest

1 incline last mile, faster

Lifting

Still don't feel like I should try to do some free weight leg stuff, so I just did a couple of leg machines.

Quad curls-3x10 @ 90 (single leg)

Hammie curls- 3x12 @ 110 (both legs)

Core

100 pushups

abs and back

Monday- 2/23

Went down to Carleton after work with Erik and Megan, no time to workout.

Sunday- 2/22

100 pushups (30-25-20-25)

Ran outside with nolan

~8.46 miles total in 62.5 minutes

Down 26th to lake of the isles, over to and around Lake Calhoun, rest, then clockwise around lake of the isles, nolan peeled off to his house and I took Franklin to Pleasant, back to 26th

Some light core and back.

I was just gonna head to the gym, but nolan called, and he likes to run outside, and I feel like I should more, so I did.  We went at a decent pace while going around Calhoun, then took it pretty slow around lake of the isles.  It was about 15 degrees out, so it wasn't miserably cold, but certain made my hip flexors really stiff and cold after the first 4 or so miles.  

Saturday- 2/21

Day off, CPR class.

Friday- 2/20

Running

4 miles-27:08

1 incline

Lifting

Decline bench- 1x10 @ 95

DB bench- 1x10 @ 50

   2x10 @ 45

OH med ball- 3x15 @ 25

Tricep pulldown- 3x10 @ 90

Core

Abs and back

Thursday-2/19

Running

3 miles-20:14

2 incline for first mile

0 for next .5

1 for the rest

Lifting

OH shoulder raises- 3x10 @ 35

Lat pulldowns- 3x12 @ 80

Rows- 3x10 @ 40

Back Pulls- 3x12 @ 80

Front arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core

Abs and back

Wednesday-2/18

Day off, went to a Blitzen Trapper concert with Nolan and Erik.

Tuesday- 2/17

Birthday!

Running

Outside again.  Walked to Nicolett and 27th with Megan, then started running.  Ran to the Greenway, down to the Lake of the Isles, around to 26th, and back to the apt.  

About 4.67 miles in 32 minutes.  Stopped twice with really sorry lower calves from yesterday.

Monday- 2/16

Running

About 6.8 (?) in maybe 48ish minutes? From the Y, around Calhoun and Lake of the Isles.  Short sleeves and shorts were not the best idea, but it worked.  Nice to run outside again.

Lifting

DB bench- 3x10 @ 50

OH med ball- 3x15 @ 25

Tricep pulldowns- 3x12 @ 90

Core

Abs and back

100 pushups

Sunday- 2/15

Stupid day off for no reason, just cause its hard to do this boring gym shit.

Saturday- 12/14

Running- 4 miles- 27:30

1 incline

Core

Abs and back stuff

100 pushups

Friday- 2/13

Day off- went to Delta Spirit concert

Thursday-2/12

Running

3 miles- 20:45

Lifting

DB bench- 3x15 @ 40

OH shoulder raises- 3x10 @ 35

Lat pulldowns-3x12 @ 80

Side arm raises- 3x10 @ 15

Front arm raises- 3x10 @ 20

Back pulls- 3x12 @ 80

Core

Light abs

4 back strengthening

Wednesday-2/11

I'm really going to take it slowish getting back into lifting.  There is really no sense in going hard until I can really say my back is healthy.  When I reinjure it, it just sets me back another week or two.

Running

3 miles-21:15

2 incline

Core

4 or 5 back strengthening exercises

Light abs

100 pushups throughout

Tuesday- 2/2

Today I did some leg lifting and though I did not feel a specific motion or moment that tweaked my back, by the end it felt like it did when I first hurt more than a month ago...

So for the next 7 days I took it easy, went to Vegas and watched CUT tear it up.

Monday- 2/2

Running

4 miles- 26:56

Incline 1

Core (started to do back stuff with this a couple of days ago.  about time i guess)

100 pushups (30 diamond, 30 decline, 40 reg)

Sunday- 2/1

Lifting

DB bench- 3x10 @ 50

Shoulder raised- 3x10 @ 35

Lat pulldowns- 3x12 @ 80

Straight arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Back pulls- 3x12 @ 80

Incline back raises- 3x15 @ 25

Core

Running with Nolan outside.  Really nice day

Probably about 4 miles.  Y to 26th and Lake of the Isles, to Calhoun, and around it, and then back to the Y.  Slow, but fun.

Friday 1/30-Saturday 1/31

Didn't do anything.  Friday we had plans at night (muddy pig, drinking with Scotty)...

Saturday, no real excuse, just a lazy ass day.  Really nice day and should have run outside, but so it goes.

Thursday-1/29

Lifting.

Split squat-3x10 @ 40

One leg RDL- 3x10 @ 30

Reverse DB lunges- 3x10 @ 45

Ex ball thrusts-3x30

DB bench- 3x10 @ 50

OH med ball raises-3x20 @ 25

Pull downs-3x12 @ 90

100 pushups

Core

Wednesday-1/28

Left work early today, and went down to the DOME with CUT.

I played with them for an hour.  "Three games to 5."

I played on the D line, only had one turn, but we just couldn't keep the disc moving.

Really fun though, and I had a sick toeing of the line for a goal.  See CKs blog around this date for Pbobs huge block on Evang.

This got me real tired while I was doing it though.  Not really used to sprinting much...

Tuesday- 1/27

Day off.  Back is still sketchy.

I did do 100 pushups and some core...