Tag: exercise

Hell yeah, summer’s here

Ah, summer’s here! I just finished my semester up, got the grades I wanted, and now I’m coasting for a few months. What do I have planned this summer? Not so sure yet, but it involves a trip to GA to see my nephew’s officer commissioning in the Marines next month. Oh, and lots of weight lifting. That’s about all I have planned, aside from work. I’m still working out when I’m going to complete the Spartan Beast — thus completing the Spartan Trifecta — but money’s tight, so it may wait until the fall, which then crowds in with Tough Mudder, Strong Owl, SuperHERO Scramble, and a possible GORUCK Challenge, all of which are within an hour’s drive versus having to fly for the Beast. It’ll work itself out, no worries. I’m trying to model my training after what I did in high school which was effectively lift until you want to puke then go run, and vice versa. While it worked when I was 15 and may kill me at 30, I’m going to give it a go. After all, after squatting, the last thing I can really do is run very quickly. I’ll be mixing in 15k or 20k training with it as I want to get my mileage up.

But hell, who am I kidding? It’s SUMMER. I’m going to go out and pound beers, hang with my friends, talk a whole lot of shit about shit, and enjoy the outdoors. I may even join a local CrossFit box. Yes, even though I despise a lot of the programming choices and preference of speed over form, a local box has an Olympic lifting night that you can only attend if you’re a member. Ergo, looks like I’ll be signing up. Regardless of what I do with that, I’m going to be getting outside. I live in the sunshine state and I’m going to soak up as much as possible.

Oh…and go to Disney World for my girlfriend’s birthday because I’m awesome.

2012-05-01 workout: May day

Just like last week, I wanted to go light but pushed too hard.

Warm up
Light foam rolling/dynamic stretching
5min row machine – I have no idea how far I went, the stupid display didn’t work
More foam rolling and static stretching

Workout

Back squats
2×5 95
3×5 115

Military press
2×5 95
1×5 115
2×5 95

Deadlift
7 95
5 95
3 95
7 135
5 135

Parallel grip pull up
8
5

Bodyweight glute ham raise
3
2

Cool down Stretched and laid down on a foam roller, considered taking a nap

Those ham raises were literally the hardest exercise I’ve ever done.

2012-04-23 workout: Squat ‘n run

Well, only one week of school left and this was the first workout after Strong Owl, which I’m still beaten up from. I went heavier than I expected but I got in what I could, the Delta Bravo vultures were hounding the racks all day. The run was a fun addition that I hadn’t planned.

Warm up
Lots of static stretching and foam rolling
2mins jump rope

Workout proper
3×5 pull-ups
3×10 GHD sit ups

Front squat
2×7, 95lbs
2×5, 115lbs

Overhead press
7-5-3 95lbs

Run
1.73mi, 21:24, slow-as-dirt pace

2012-04-15 workout: 4 miles or bust

Today’s workout was simple: run at least 4 miles. Unfortunately, my ITB flared back up and I quit at 3.46mi because my leg couldn’t take it any longer. But I did manage to kill a pesky mosquito, full of blood. Take that, bugs!

3.46mi @ 46:08.50, 13:19 avg pace

2012-04-02 workout: April attack

After Tough Owl on Saturday, I realized I really needed to up my iron game, so I basically walked out of the gym so exhausted I called my girlfriend to come pick me up from the Rec Center and drive me to my car. This despite the fact that she was 20-25 minutes away and my car was less than 15. She didn’t come get me because she was out buying 10lbs of STEAK!

**Warm up**
3 mins jump rope
2×5 clean and press, bar weight

**Workout**
Clean and Press:
4×5 95lbs
1×5 115lbs
1×3 115lbs

Deadlift:
3×5 95lbs
2×5 115lbs

Farmer’s walk:
2x200ft, 35lbs each hand
2x200ft, 55lbs each hand
1x150t, 55lbs each hand

First four sets using Rogue Fitness cannonball grips

**Cool-down**
10 pull-ups
20 GHDs
stretch