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...