Back On The Pain Train

First day back after a week or so of sloth. Ran 2 easy miles.

Blah

Ran to the gym.
Squats warmup 45x3, 115x3, 145x3, 175x3
working 205x3, 230x3, 260x3

Press wu 45x5, 65x5 working 80x3, 90x3, 105x3

Did some random stupid cable rows 85x10x3

Ran halfway home then walked the rest.

Focus was nil and felt pretty blah. Didn't drink enough water today and haven't been doing great at eating my fruits and veggies for a bit. Also I had a few drinks last night which probably didn't help. Going to pay more attention to that stuff.

AM body weight

4x15 pushups
4x20 situps

This was a bit too easy really. Probably going to work some more PU/SU into the PM workout.

Lazy Run

This morning things got a little confusing for PT. I ran to the PT location to find it empty which is a bad sign if you are supposed to be meeting folks. Ran to the other place and by the time I got there, a few minutes late, everybody was headed home to be lazy so I ran back home to do the same. Probably 2.5 miles at a 9ish mile pace.

Planned to go to the gym but it didn't happen. Oh well.

Lift

Squat racks were busy and since it was a light day and I'm squatting 3x a week anyway missing a light one will not kill me.

Bench wu 45x5, 95x5, 135x5, work 145x3, 165x3, 185x5
D Rows 55x10, 55x10, Krok style 55x15

Sleep In Day

No PT this morning. That meant I got to go back for an hour and a half nap before heading off to work. Good times. Now I am drinking some iced coffee and getting up the motivation to go lift.

3x3 Week

Squats 115x5, 145x5, 175x5
Deadlift wu 45x5, 135x5, 195x5 working 225x3, 255x3, 295x3
Dumbell Press 55x10, 8, 8 alternating in chinups (sets of 7)

2.5 miles this morning. Was theoretically an interval workout but the difference between the sprint and jog were not very significant. It was cold (for Arizona anyway) so it took awhile to warm up and I just wasn't feeling it at all.

Easy Morning

Did some Ultimate Football this morning. A nice little break. Will lift in the PM.

Manic Monday

1.5 miles up the hill
1.5 miles down the hill

Earning Beer 30: Friday Lift

Squats WU 45x5, 135x5 Working 190x5, 225x5, 245x5. Maybe heavy (vs light on the other days) squats on Fridays isn't so great for me. Between the previous 2 light workouts, 4 runs and Wednesdays lunges my legs were smoked from the start. Oh well, if it is this way for the next couple weeks I'll look at moving things around.

Military press WU 45x5. Working 75x5, 85x5, 100x5

Between those sets I did pullups 8, 7 (may have forgotten this one, not sure) 6.

Bent over rows WU 45x5, Working 95x8, rep, rep

Hill Run

2 miles up hill fairly slow 2 fast miles back

Between intervals Tuesday and lunges yesterday my legs are smoked. Did 2.5 easy miles this morning @ about a 9 minute pace.

Lift

3x20 pushups and situps
Bench 135x5, 155x5, 175x5+ (I just got 5 today)
Squat 115x5, 145x5, 175x5 (Out of order because the squat rack was full but the bench was empty)
1 Armed D Rows 50x10x3

Chinups 6x3

Functional Fitness Day

I am not sure what exactly functional fitness is aside from obviously the definitions of those two words stuck together. The  Crossfit folks like to say whatever random stuff they do is good but I am not sure that is so. I do like circuit type stuff with moderate resistance for that sort of cardio/ muscular endurance fusion that I would label functional fitness. It is worth noting to me this not instead of a real running program and is a small part of an overall strength program.

First circuit:
3 Curtis P's
3 Pullups
3 Burpies
 10 minute AMRAP (I did 8 rounds)

Second circuit:
4 Curtis P's
4 jumping squats
4 Broad Jumps
Bridge 30 f, 30l, 30r

3 rounds

Third circuit
5 duffel bag cleans
5 half moons
5 knees to bar

The whole thing took about 45 minutes including some time standing around sucking.  Resistance exercises are done with a duffel bag weighing approximately 40-50 pounds.

Interval Work

800, walk 400, 800, walk 400
400, walk 200 x4
200, walk 100 x3 (ran short on time)

The 800's were at about a 7:30 pace. As I got all the way warmed up and into the 400's the split slipped to 6-6:30.

Hitting It Hard

Morning
2 miles @ approximately 85% of race pace for 2 miles in 16:20
2 easy miles back

PM
Squat 115x5, 145x5, 175x5
Deadlift WU 135x5, 190x5 Working Sets 210x5, 240x5, 275X 5+ (8)
Dumbell Press 50x10x3

Didn't get to pushups, situps and pullups today due to lack of time.

That puts this month's run count at 4 miles.