Workout for Wednesday Sept 21st

Workout for tonight... Continue the Cardio push to drop some lbs... Life just gets easier when I drop under 190lbs.

Outdoor - Track Interval Running Workout:

- Warm Up: 1/2 mile - 4:00 (Jog to the Track - exactly .5 miles from my home)

1/4 Mile = 1:35

Rest

1/2 Mile = 3:35

Rest

1/4 Mile = 1:35

Rest

1/2 Mile = 3:35

Rest

Jog home to cool Down - 1/2 Mile = 5:00

Total Workout Distance: 2.5 miles

Total Time: 30 min

Total Running Time: 19:20 = avg of 7:30 mile

Exhausted

Workout Tuesday Sept 20th

OK, so i slacked off a bit towards the end of last week.

But I'm BACK! - no looking back.. just keep on moving forward.

Workout details:
Limited for time... So I did a Treadmill Running Test.

Gave myself 10 minutes to go as FAR as i could go on my treadmill. 1st time trying this

- Time: 10:00 min.
- distance: 1.26 miles
- Pace: 7:58 p/mile pace. - Or avg about 7.6mph

NEW GOAL? Make it 1.5 miles in 10 Min. on the Treadmill. which is a 6:40 p/mile pace and 9mph.

That would be Brutal! Why not!

Workout Wed 9-21-11

Part 1: Morning Cardio

Woke up Early for some 5am Basketball.

- 5 on 5 for nearly an hour.

Part 2: - High Intensity Strength Training

Warm Up:

- Side Walking Push Ups w/ Arms on Bench x 10

- Box Jumps - fast and decreasing in height x 12

REPEAT but with Feet Elevated this time on Bench

Main Workout: Used my own 3-5-3 Method of Training

First 3 Exercises:

- Dips x 20 (Bodyweight or 30# weight with Feet)

- Curls x 20 (25#-30# Dumbbells)

- Reverse Pull Ups x 20 - Bodyweight

Repeat Each for 15 reps (No rest)

Repeat each for 10 Reps (No Rest)

2nd 3 Exercises:

- Single Arm rows x 15 (40# dumbbell)

- Sandbag Military Press x 15 (70# Bag of Sand)

- Bench Press x 15 (165#-185#)

Repeat each for 12 Reps (No Rest)

Repeat each for 9 Reps (No Rest)

And DONE! Arms were on fire and Fully Pumped

Partners: Rusty Tingey and Dan Filburn

Workout Tuesday 9-20-11

Went the Cardio Only route Today:

Body For Life 20min Cardio

Treadmill Run: 1 incline

2 Min Warm up - 3.5mph

Min 3: 6mph

Min 4: 7mph

Min 5: 7.5mph

Min 6: 8mph

Min 7-10: Same as 3-6

Min 11: 6.5mph

Min 12: 7.2mph

Min 13: 8mph

Min 14: 8.7mph

Min 15: 6.7 mph

Min 16: 7.5 mph

Min 17: 8.3 mph

Min 18: 9mph

Min 19-20 Cool Down 6mph down to 3mph

Total distance: 2.27 miles

Interval Portion: 2 miles 16min = 8min mile avg

I'll try and be faster next time

Workout Monday 9-19-11

I am planning on Posting ALL of my workouts, in the hopes that:

a) - I will have a record of what I did

b) - use as motivation to actually orkout so I have something to Post

c) - Use for future use as these workouts will be changing my entire fitness level, body and mind

Monday's Workout:

Warm Up: - Jog 1/2 mile to WW Track

Football Field SNAKE: - The Entire Length of the Field - at 5 yd Intervals: (20 of them.. each at 55 yds (Width of the field)

- Lunges, Crab Walk, Side Squats, WheelBarrow (carry) Sprint, Bear Crawl, Grapvine both sides, Jog, Hops, Long Jumps with Burpees, Kartwheels, Jog, Lateral Movement - both Sides, Sprint Backwards, and a few others I can't remember - BRUTAL WORKOUT!

finish Up: SPRINT NFL Lineman Fitness Test - 25 Yd suicide. down and Back = 300 Yds in less than 70- sec.

Cool Down: Jog 1/2 Mile Home

Partners: Garret Biggs and Rusty Tingey

IT'S TIME!

After a Disney Cruise at the beginning of 2011, and then a Family Beach Trip to San Diego without cutting down to a "Beach Happy Weight" It is not TIME!

Time to FOCUS
Time to ACT
Time to GET TO IT
Time to INCREASE CARDIO
Time to INCREASE INTENSITY
Time to STOP USING EXCUSES
Time to LOSE WEIGHT

NEW GOALS:

GOAL #1:
Comfortably weigh in at any time UNDER 190

GOAL #2:
Run a Sub 6:30 mile again

GOAL #3:
Run a 59.99 or faster 400M

GOAL #4:
Post ALL My workouts here on this Blog!