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.

2011-06-28, Birthday

No workout for today...

Monday's Workout (2011-06-27)

The Core/Leg workout for Monday was:

Core (3 rounds):
- 10x Oblique Crunch (each side)
- 10x Cross-Leg Crunch
- 10x Leg Lift
- 10x Push-Ups
- 20-30s Plank

Leg:
Super Squat (Front Facing):
10/180lbs, 10/270lbs, 10/360lbs
Straight Leg Deadlift:
5/145lbs, 5/195lbs, 5/195lbs, 5/195lbs, 5/245lbs
4 way Lunge:
5/BW, 5/BW, 5/BW
Standing Calf Raise Superset:
10/75lbs, 10/95lbs, 10/115lbs

RunAmuck in Harriman, NY

Today was RunAmuck in Harriman, NY at Sebago Beach. This was a 5k obstacle challenge that I was able to complete in just under 63mins (with about 10-15mins of waiting for the 1st obstacle). Overall, it was a good time.

The last few days.

The last few days have been kind of hectic with work, so training kind of took a back seat. Hopefully, that won't happen too often going forward.

New York Super Spartan 2011

The Spartan Sprint got me hooked, now for some hardcore endurance action on Saturday, 2011-09-24.

2011-06-19, Core and Back.

No track day for me yesterday, my little cousin (little brother I never knew I wanted) was leaving for the Marines, so it was breakfast with the family prior to him leaving. Anyway, I was able to make to the gym for a little Core/Back action later in the day, so here's what I did:

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

Back (10 Double KB Swings between sets):
Rear Flye:
10/60lbs, 10/70lbs, 10/80lbs
Wide-Grip Lat Pulldown
10/80lbs, 10/90lbs, 10/100lbs
Single Row:
10/35lbs, 10/40lbs, 10/45lbs

Overall a good workout to start the week.

2011-06-18, A way to start the day.

The track workout for today was cancelled due to conflicting schedules, so I decided to walk/jog/run a 1mi mixed terrain loop I mapped out around the neighborhood 3 times. I also decided to time myself since I've never kept track before. Anyway, I did the following:

3mi @ 42min, 30sec

Definitely not a world record, but a PR for me.

Yesterday's WOD (2011-06-15)

I got sidetracked at work and didn't do much of anything for the last 2 days workout- wise. However, I did get a chance to bust out a Core/Chest day at the gym yesterday. So, here's what I did:

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

Chest:
Incline Dumbbell Superset (Press/Flye/Close-grip Press)
10/35lbs, 10/30lbs, 10/40lbs
Underhand Cable Crossover
10/50lbs, 10/60lbs, 10/70lbs
Seated Flyer
10/50lbs, 10/60lbs, 10/70lbs

Today's WOD (2011-06-12)

800M Warm-up

4 Rounds:
- 20 KB (Any)
- 100M Walk/Jog/Run
- 20 Sit-ups
- 100M Lunge (50M Forward/50M Backward)
- 20 Push-ups
- 100M Backward Run
- 20 Air Squats
- Bleachers

2x Hill Sprints

This workout kicked my butt, I believe my time was about 51 minutes for the main portion.

Today's WOD (2011-06-11)

800M Warm-up

400M Walk/Jog/Run
20 KB Double Swings (35lbs)
400M Walk/Jog/Run
20 KB Clean and Press (35lbs)
400M Walk/Jog/Run
20 KB Snatches (35lbs)
400M Walk/Jog/Run
20 KB Sumo Deadlift High Pull into Squats (35lbs)

A light workout, but it was killer.

Beginnings

Let me start by introducing myself, I'm Michael and I'm fat. Not with a PH, but with a F. This is basically because I became complacent and lazy. I joke around and blame my wife for the weight gain, but the responisiblity is completely on me. However, I have decided to change all that and while my progress has be slow, it is progress none the less.

I began in Feburary or 2010 with a membership to Gold's Gym, where I've been doing light training. I'll admit, that I was all Gung-Ho about it at the start, then slowly lost my motivation around June/July of 2010. I trained periodically, but nothing spectacular. I even signed up for Warrior Dash (http://www.warriordash.com) in Windham, NY, which at the time, beat the crap out of me. I got back into a groove, but then found myself floating through workouts with no real agenda, even though I signed up for Tough Mudder (http://toughmudder.com) on 11/12/2011 in Englishtown, NJ. That was until I did the Spartan Sprint (http://www.spartanrace.com) on Saturday, 06/04/2011 in Tuxedo, NY. That challenge lit the fire under my ass to get me going again to train for Tough Mudder, I’ve even signed up for the Super Spartan on 09/24/2011 in Staten Island, NY as a pre-TM measure.

Anyway, that’s a little backstory, so let’s get started...