Tuesday's workout (2011-07-19)

Since it was my 1st day back to the gym in about 2 weeks, I decided to make it a Core/Leg day:

Core (3 rounds):
- 12x Lying Windshield Wipers
- 15x Situps
- 15x Flutter Kicks
- 15x Leg Lifts

Legs:
- Outward Facing Super Squats (12/180lbs, 12/270lbs, 12/360lbs)
- Inward Facing Super Squats (12/180lbs, 12/270lbs, 12/360lbs)
- Lying Hamstring Curls (12/100lbs, 12/110lbs, 12/120lbs)
- Standing Calf Raise Superset (12/95lbs, 12/115lbs, 12/115lbs)

Cardio:
- 1mi jog (in Vibram KSOs)

Sunday, 2011-07-17 - Recovery workout

After Saturday's grueling workout, we decided to piece together a tough, yet enjoyable recovery workout that consisted of the following:

2x 400m warm-up
4-6 rounds:
- 400m walk/jog/run
- 5x tire flip

I got through 4 rounds, but my workout partner trucked through 6 rounds.

Saturday, 2011-07-16 - The new measuring stick

So, during the last track workout I had an idea for a "fun" workout that consisted of the following:

8-10 rounds:
- 20x KBs (your choice)
- 100m Walk/Jog/Run
- 10x Burpees
- Bleachers back to start

It took a while and I wanted to quit at rounds 2, 4, and 6, but I got to 8. My partners in crime also did 8 rounds, just a little faster than me.

Wednesday's Workout (2011-07-13)

Found a fun app called RunKeeper and decided to give it a go. Seems to be a pretty good app for tracking your route and progress. I did 3.1mi in 41:20 w/ an average pace of 13:20:

RunKeeper Activity for 2011-07-13

Track workout (Sunday, 2011-07-10)

The track workout for Sunday, 2011-07-10 was:

2x 400m warm-up

100m Run
400m Recovery
200m Run
400m Recovery
400m Run
400m Recovery
800m Run (100m walk between 400m laps)
400m Recovery

Track workout (Saturday, 2011-07-09)

Hit up a track workout on Saturday that consisted of the following:

2x 400m warm-up

4 rounds
- 100m Walk/Jog/Run
- 20x Squat/20x Push-up
- 100m Walk/Jog/Run
- 20x Sit-up or crunch
- 100m Walk/Jog/Run
- 20x Burpee
- Bleacher run

I only got through 3 rounds before the heat/humidity got to me.

The past week

So, I got lazy this past week and really didn't do much of anything from Sunday, 2011-07-03 to Saturday, 2011-07-09.

Saturday, 2011-07-02 - Firecracker 5k

The normal Saturday track outing was interrupted by the 2nd Annual Highland Mills Fire Company Firecracker 5k at the Monroe-Woodbury Track. Instead of packing it in, we decided to run it. This was my first 5k without obstacles and it was actually fun.

My overall end time was 40:50, for a pace of about 13:09/mi. Not the greatest and thankfully not last place, but definitely a PR for me.

Here's what the course looked like:

Friday, 2011-07-01 (Core/Back)

The Core/Back workout for 2011-07-01 was:

Core (3 rounds):
- 10x Lying Windsheild Wipers
- 30s Plank
- 20s Side Plank (each side)

Back (straight sets)
- Single Lat Pulldown (10/60lbs, 10/70lbs, 10/80lbs)
- Dumbbell Renegade Row (10/20lbs, 10/20lbs, 10/20lbs)
- Close-Grip Row (10/80lbs, 10/90lbs, 10/100lbs)
- Rear Flye (10/60lbs, 10/70lbs, 10/80lbs)

Cardio:
- 20mins Light Treadmill

Wednesday's Workout (2011-06-29)

The Core/Chest workout for 2011-06-29 was:

Core (5 rounds):
- 5x Ab rollout
- 10x Crunch (on fitness ball)
- 10x Leg Lift
- 10x Oblique Twist

Chest:
Incline Dumbbell Superset (Press/Flye)
10/35lbs, 10/40lbs, 10/45lbs
Dumbbel Bench Press w/ Twist:
10/45lbs, 10/45lbs, 10/45lbs
Seated Single Flye:
10/100lbs, 10/110lbs, 10/120lbs
Cable Crossover:
12/50lbs, 12/50lbs, 12/50lbs, 12/50lbs

An overall good workout that I'm sure I'll feel on Friday.