Thursday, September 26, 2013

Thursday PT

This morning we did sport PT at work. Not a bad jog/ sprint/ jump alternate cardio type event. Kept me moving pretty intensely for 45 minutes.

Lunch time workout: stretch, 4x dips and chins, bench press with rotator cuff work thrown in between sets, squat, tri extensions and bi curls, stretch that I might have forgotten to do.

Weights were pathetically light. I'm still fighting the stomach flu or food poisoning or something. Still I got all the mandatory lifts in this week so that is something.

Wednesday, September 25, 2013

Rucking Fun

Weight: Unsure but probably 30ish.
Distance: 2 miles
Time: 29:21

Next time I'll do 4 miles. Trying to keep under a 15 minute split but since I barely made it for 2 some endurance may need to be built to make it over 4. That is part of the fun though.

Tuesday, September 24, 2013

PT Plan

Morning PT ended up falling through for annoying reasons I don't want to talk about. After work however was a go.

Stretch
Deadlift 135x5, 185x5, 225x5, 245x5
Bar row (the one where one end of the bar is on a pivot) 45x10x3
Neck Machine 20x10 front, l,r,rear
Left

Shouldna stretched better

Monday, September 23, 2013

Day 1

Morning
easy jog then stretch
5 pullupsm 25 pushups, 25 flutterkicks (4ct), run 400 meters x4
4 pu, 12pu, 12fk 1 lap
walk then cooldown stretch

Lunch
Stretch
4x pullups/ dips
Mil press 45x5, 65x5, 75x5, 85x5+(6)
D mil press 30x10x4
Front and side raises 15x10, 10x10x2 (weak sauce)

Sunday, September 22, 2013

Week 1 PT Plan

Going to try something new with this blog. I'll list out my 1 week plan for you all to see and me to keep track of. At the end of the week will be some discussion of how it went, significant modifications, etc all.

Monday-
AM- Stretch, Easy run aprox 10 min for warm up. Workout 25 pushups, 25 situps run 400 meters x6. If there is a pullup bar where those will be included also. Walk 400-800 meters cool down, stretch.
Lunch- Stretch, 5x sets of dips and pullups to warm up. Shoulder press warming up into x3 hard working sets. Side delt raises and rotator cuff work (prehab) stretch.

Tuesday-
AM- Stretch, Fartleick run, planks front and side 45, 30, 15 then stretch.
PM- Stretch, power clean, deadlift, rows, neck work, stretch

Wednesday-
AM- Stretch, Ruck, 2 miles for time, cool down with about another mile at a slower pace, stretch.
Lunch- Probably nothing a 20 minute

Thursday-
AM- Stretch, 20 minute AMRAP of 5 pullups, 10 pushups, 10 situps, 10 KB swing (exact events dependent on equipment/ where I end up doing it), easy cool down, stretch
Lunch- Stretch, dip and pullup warm up, bench press warming up into 3x hard sets, tri extensions and curls if motivated.

Friday-
AM- Stretch, 4 mile run, cool down walk, stretch
Lunch- Stretch, squat warming up into 3x hard sets, some good morning's or glute ham raises, stretch.

Saturday-
Off

Sunday
-Run or ruck

Part of my goal this week is to reestablish my working maxes in order to see where I am at and be able to program in a logical manner. The last month or so has been crazy so I really need to see where things sit right now to go from there.

Tuesday, May 7, 2013

Saturday, March 9, 2013

Saturday, March 2, 2013

Long Barefoot Run

Did 12 minutes of barefoot running. It was great then but not so great now. Probably overdid it.

Wednesday, February 27, 2013

Run, Callestenics, Lift

1.25 mile run
4x25 pushups and situps
press
deadlift
4x pullups (spread throughout)
3x T spine Y's
.75 mile run back

Total 2 miles

Tuesday, February 26, 2013

Monday, February 18, 2013

Place Carrier Run and Pullups

The title pretty much says it.

1.25 miles out
5 sets max rep pullups with PC. Alternating with equal amounts of leg lifts (not max, if I did X pullups matched it with X leg lifts).
.75 mile back

Sunday, February 17, 2013

Minimalist/ Barefoot Day

1.75 mile run walk in the minimalist shoes
a few hours later
1 mile barefoot run.

Friday, February 15, 2013

Speed Ruck

Did a fast 2 miler with the ruck. Not sure why but my heals got pretty pissed.

Thursday, February 14, 2013

25pu/su
.75 mile run
25pu/su
10 pullups
12pu/su
5 pullups
.75 mile run

Monday, February 11, 2013

Easy Run

Did an easy 1.2 miles this morning. Worked a few short springs in but my legs were sore and between the minimalist/ barefoot work and road march my feet are pretty beat up so that was all for today.

Sunday, February 10, 2013

Speed Ruck

Did 2.5 miles with my HPG kit bag and ruck. The split was 18:30 up and the total time was 36:53. Factoring in a 30 second bathroom/ tree break it was about even. Intensity was good. The time does not tell the whole tale because the first half is solidly uphill.

It was good and my feet while a bit sore from yesterday were solid.

Saturday, February 9, 2013

Running Progression, PT junk and an easy lift

Today was a pretty decent workout day though sort of unusual. Working on getting into running more with the new minimalist shoes and strait up barefoot. Did 1.5 miles of a jog a bit then walk a bit in the new shoes. They seem to work well for me. I'm pretty used to walking in not particularly supportive shoes (crocks or flip flops forever and as of late Keens) so it doesn't seem to be going too bad.

Did an easy lift, squats and press. Lifting has been really unfocused lately. My primary goals are to improve endurance and sleep plus loose a few more pounds so weights are kind of on the back burner anyway. Going to be realistic about that and have the focus on weights be to maintain what I've got. Think lifting 2x a week with that goal is something I can stick to for the next couple months or so.

4x20 pushups and situps. 3 easy sets of pullups.

Ran a quarter mile or so barefoot. That is going well. Took the dog today which was nice. He is pretty old (like 8.5) so these short runs are about right I think. Will add a bit more distance for next week.

Wednesday, February 6, 2013

Trail Run

4 mile out and back.

26 minutes up

19:28 back

Felt really good.

Tuesday, February 5, 2013

Minimalist Shoes

First short run in the New Balance shoes I picked up the other day. It was pretty decent.

Sunday, February 3, 2013

Ruck March

Did 5 miles with a 55ish pound pack. An hour up (there is definitely elevation gain but I was also not in a big hurry) and a half hour back. Was not in a big hurry on the way out but I realized it was going to be longer than I had planned and it started raining pretty decently so I decided to just run. Felt great though running down did lead to a blister on my left heal. Focus was awesome. Looking forward to doing the same distance as a trail run maybe later this week.

Friday, February 1, 2013

Thursday, January 31, 2013

barefoot run this PM
Yesterday was a rest day to give my bruised knee a chance to well, rest. Easy 1.5 miles this morning. Everything felt pretty good so I should be back to the normally scheduled stuff tomorrow.

Tuesday, January 29, 2013

Barefoot in the Snow and Trails

This morning I went on a quick barefoot run. This was a bit touchy because it was cold and there were snow and ice on the ground. It was rather percarious and earlier in the morning I fell pretty good on my knee. The run was fine but I was ready when it was over.

This afternoon I went on a trail run (with shoes). Did about 3.5 miles half up and half back. Took it pretty easy on the way back as the knee I fell on earlier was bothering me a bit. Just some tenderness.

Tomorrow I'm planning on maybe an easy 2 mile jog and some weights.

Monday, January 28, 2013

Rainy and Lazy

Nothing happened today. The weather was nasty and I was feeling sort of lazy. Took a nap instead of doing anything productive. Will do better tomorrow.

Sunday, January 27, 2013

Barefoot Run

Sundays I generally lack motivation. Have been meaning to start the slow transition to doing some barefoot running. Since I was a bit hung over but still wanted to do something it seemed like a good day. Did an easy little (probably 600m) run and then some stretching.

The form is definitely not the same. It is a lot less jarring and the foot strike is mid/ front foot. Strides are shorter and quicker. Will see where this one goes.

Thursday, January 24, 2013

Trail Run

15 minutes out and 15 back for a total of 30 minutes. The combination of altitude and a consistent incline made for a pathetic distance covered. Still it was fun and something different. Going back later this week and will go a bit further.

Wednesday, January 23, 2013

Road March

2 miles with a 50 pound pack. Distance was a bit short because I am breaking in some new boots.

Thursday, January 17, 2013

Night Ruck

Just a quick one at 1.5 miles. Tested out the new ruck load (a shade under 50 pounds) for balance and sharp objects. Also I wanted to see how my everyday shoes fared with a ruck. All was well. Planning on a longer ruck like 4 or 6 miles on Sunday or Monday.


3 mile run this morning

Tuesday, January 15, 2013

Deads

Today went to hell in a hand basket so I skipped the full work out and just did the important part which was deadlift.

240x5
270x3
305x1+ (Did 6)

Monday, January 14, 2013

PM

2 more miles. The PM run felt great.

Morning PT

2 mile run. Pretty lethargic because it was cold and thus took me a long time to warm up.

Friday, January 11, 2013

Friday

3x15 pushups and situps
3x5 pullups

Easy squat, bench and rows. Ready to get back to it for real next week.

Wednesday, January 9, 2013

4 More Down 75 to go

The title pretty much says it. Ran 4 miles @ a 9 minute pace. 75 to go for the month.

Tuesday, January 8, 2013

Run and Lift

2 mile run, easy lift. 2 more easy lifts then I am back at it.

Just 79 miles to go for this month.

Monday, January 7, 2013

2 Down

Now that Wifey and Kiddo #2 are back from the hospital I am getting back into eating right and exercising. 2 miles down today.

Wednesday, January 2, 2013

AM Lifting?

Today it was pretty cold (well for Arizona anyway) at about 29 degrees. I decided to lift instead of lazily crawling back into bed. Going to do a 2 day (finish off the week) deload to get back into things then back at it next week.

Squat and Bench 3x5 both light.

Pullups and Dips x4 easy sets

GH Situps x4 easy sets

Pushups x4 easy sets

Plan to run in the PM. The goal to Run/ Ruck 1,000 miles isn't going to take care of itself.