Run
  • 04m 20s
  • 1.05 miles
  • 04m 08s /Mi

Hill sprints workout.

WU:
50 Jumping Jacks

MS:
10 x 10 second uphill sprints
1 set of downhill Tabatas

CD:
50 Jumping Jacks

It was cool doing this down Commercial Street. People were definitely intrigued!

Strength
  • 30m

Chest/Bi's/Tri's - Strength and Endurance

Pushups -
12/24, 10/20, 8/16 (Decline/Flat wide grip)
24/12, 20/10, 16/8 (Flat wide grip/Decline one foot up)

Resistance band hammer curls -
12/24, 10/20, 8/16 (Tight/Loose)
24/12, 20/10, 16/8 (Loose/Tight)

Resistance band overhead tricep extensions -
12/24, 10/20, 8/16 (Tight/Loose)
24/12, 20/10, 16/8 (Loose/Tight)

I'll tell ya one thing...this was good for one great muscle pump! Plus, it got us lots of looks from people walking by the B&B.

2000 - Bri and I had a really yummy dinner tonight at the Post Office Cafe...I had grilled swordfish with mac-n-cheese (not the run of the mill stuff mind you) and home made cornbread.  Bri had seared Ahi Tuna and clam chowder.  It was all VERY good.  YUM!!
               Now we're gonna relax a bit and then head to the dance bar for some calorie burning...I have a big-calorie dinner to dance off!!


1750 - Well, shopping was a great success today!  I got a really cool sleeveless shirt with the HRC logo on it for $5...it was regularly $23.  Then we hit a great clearance sale and I got a really cool beach outfit for $20!!  The shorts would have been 40 and the shirt 15, so that's more than half off!!  I can't wait to wear it.  I'm tempted to take another walk down and buy a few more things I saw in there.

1235 - Workouts done...now it's time to hit the lighthouse and do some more shopping.  50% off, here we come!!

0955 - P-Town Day 2!  I slept REALLY well last night...of course it could have been the three beers at Bayside Betsy's that did it.  Even so, it was sooooo quiet here in town (unlike during the summer) and it was just really relaxing.  Today, I will do yesterday's Chest/Bi's/Tri's workout and then do some running speedwork to shake the legs out a bit.  Then we're gonna go see the Cape Cod Light (another thing I've never done before...this trip is full of that!) and then do some more shopping.  There are two stores that weren't open yesterday that are both "50% off entire store" and I wanna buy new stuff!!!  My closet needs a cleanout anyway.

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 5 Hours slept: 9 Overall Workout: 4

1700 - YAY!!!  I'm in PTown!!  I've been craving being back here for over a year now!
               We left this morning at 0430 (THANK YOU SHAUN!!) for the airport, and after a pretty decent flight to Philly, the day got a bit stressful.  First, we thought we were gonna miss our connection because we circled Philly airport for almost 40 minutes.  But it turns out that our connecting flight was also late getting in so we were actually able to eat breakfast and then board the next plane with no problem.  Crisis averted...no more stress!!  Then of course, there was the drive out to PTown.  Fun (we stopped in Plymouth to see THE Plymouth Rock...pics to come), but long...over 2 hours.  When we got here, we headed up to the Bed and Breakfast that I stayed at with Shane in 2007 and we secured ourselves a room.  Then we went shopping!!!  2 hours and 100 bux later, here we are in our room getting ready to go to dinner.  I'm so happy to be back in PTown for the weekend...I frickin' LOVE this place!!!!

            It's cold here, but it's still a lot of fun...Brian just has to stop me from shopping!!!

  • Health data: Sleep: 3 Stress: 5 Soreness: 4 Fatigue: 5 Hours slept: 5
Strength
  • 50m

Lats/Delts/Traps - Strength and Size

Lat pulldowns - 3 sets, 12 reps (130#)

Seated row -
6/12, 5/10, 4/8 (75#/45#)
12/6 (45#/75#)

Prone bench row -
6/12, 5/10, 4/8 (2x35#/2x20#)
12/6 (2x20#/2x35#)

Front/side raise on Bosu ball - 3 sets, 12 reps (2x10#)

Upright rows -
6/12, 5/10, 4/8 (70#/30#)
12/6 (30#/60#)
Supersets with 4 sets of rear delt raises, 10 reps (15#)

Machine shrugs - 4 sets, 10 reps (240#)

I actually felt like I was building muscle in this workout today. I love working traps...heavy shrugs rocks.

Sport
  • Crossfit
  • 08m 15s

Fun workout today...a little tidbit from my brain, it was kinda cool.

4 rounds, for time, of:
20 jumping jacks
3 plyo thrusters
20 situps
5 plyo-situps (throwing medicine ball)
20 walking lunges
7 plyo lunges
Push bench across gym floor
Run back to start with weights

Round 1 - 200
Round 2 - 208
Round 3 - 205
Round 4 - 202

Negative splits on the last two rounds. This was a great workout...nice and sweaty!

OK, starting tomorrow I will blog more for the weekend.  And there will be pictures.  Boston here I come!

  • Health data: Sleep: 4 Stress: 5 Soreness: 3 Fatigue: 4 Overall Workout: 4
Strength
  • 1h 05m

Legs - Strength and Size

Leg Extension - 3 sets of 12 reps (130#)
Leg Press - 3 sets of 12 pres (90, 100, 110#)

Squats -
6/12 (185#/135#), 5/10 (205#/135#), 4/8 (225#/135#)
12/6 (155#/205#)

Deadlifts -
6/12, 5/10, 4/8 (225#/135#)
Seated Leg Curl (Back was on FIRE after DL's)
12/6 (130#/170#)

Calf Press on Leg Press Machine -
6/12 (165#/130#), 5/10 (180#/145#), 4/8 (210#/180#)
12/6 (165#/240#)

Double Crunch Machine - 4 sets of 50 reps (20#)

Sport
  • Crossfit
  • 11m 47s

...
CrossFit - Olympic 2 minute defense

For time:
8 rounds of
1 65lb squat clean (from the floor)
2 65lb hang squat cleans
1 65lb hang snatch
1 65lb overhead squat
Sprint from one end of the gym to the other

Rest 2 minutes

Repeat 8 rounds of above.

First 8 rounds - 4:57
Second 8 rounds - 4:50

This workout totally kicked ass!! I made four more people do it tonight!

Very busy day at work...14 hours with only a lunchbreak.  Sorry I wasn't around today, just trying to cram a whole week's worth of work into three days.

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 5
Swim
  • 25m 35s
  • 1500.00 yards
  • 01m 43s /100 yards

Straight out 1500yd swim. The goal for this was to finish it at a faster pace than I started. I've very rarely negative split a fairly long swim.

I split my watch every 500...
0849 - 849
1723 - 834
2535 - 812

Plus, my second half was faster than my first. 13 minutes for the first half, and 1235 for the second.

Strength
  • 1h 05m

Chest/Bi's/Tri's - Strength and Size

Incline DB flyes - 3 sets of 12 reps (2x25#)

Incline DB press -
6/12, 5/10, 4/8 (2x60#/2x35#)
12/6, 10/5, 8/4 (2x30#/2x55#)

Machine press -
6/12, 5/10, 4/8 (120#/65#)
12/6, 10/5, 8/4 (65#/120#)

Preacher hammer curl - 3 sets, 12 reps (2x20#)

Barbell curl -
6/12, 5/10, 4/8 (70#/40#)
12/6, 10/5, 8/4 (40#/70#)

Rope pressdown - 3 sets, 12 reps (80#)

Wide grip reverse pressdown -
6/12, 5/10, 4/8 (130#/90#)
12/6, 10/5, 8/4 (90#/130#)

Sweaty workout today!! But that's good, I feel like I built some muscle today!

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7
Bike #1
  • 30m 48s
  • 8.23 miles
  • 16.03 Mi/hr

Part of the mother of all failed workouts. Logistics were just not right. We were supposed to be doing descending bricks but there was no place to put the bikes in between. It would be pointless to take 5 to 7 minutes to put the bikes up when the whole premise of the workout was to switch between biking and running as quickly as possible. So we just put the bikes up and ran for 15 minutes after the 30 minute bike. GRRR...I hate when things don't work like I want.

By the way, this includes all the stopping and starting and waiting for cars at intersections. I had no regular stopwatch, I just watched the clock.

Run
  • 14m 40s
  • 1.74 miles
  • 08m 26s /Mi

No motivation since we were both kinda bummed about the workout.

Bike #2
  • 11m 27s
  • 2.56 miles
  • 13.41 Mi/hr

The trip from the parking lot to the beach. Up and over the Memorial Bridge...nice climb!!

Bike #3
  • 10m 57s
  • 2.56 miles
  • 14.03 Mi/hr

The trip back from the beach to the car. Another trip over the bridge. I like to climb.

HAPPY EASTER!

0905 - Needed the extra sleep last night for sure.  Today we have a big workout on the schedule.  A combination of bike/run bricks.  We'll see how it works out...I hope my feet are in good enough shape to run!

  • Health data: Sleep: 5 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 1
Strength
  • 50m

Back/Shoulders/Traps - Strength and Endurance

Lat Pulldowns - 3 sets, 8-12 reps (100, 115, 130#)

Pullups - 8

One Arm Mid-row on BOSU -
12/24, 10/20, 8/16 (80#/40#)
24/12, 20/10, 16/8 (40#/70#, 50#/80#, 60#/90#)

Low Row -
6/12, 10/5 (270#/180#)

Triple Shoulder (Lateral Raise, Front Raise, Upright Row) on BOSU -
3 sets of 12, 2x10#

Lateral Raise Machine -
12/24, 10/20, 8/16 (40#/20#)
24/12 (20#/40#)

Dumbbell Shrugs -
12/24, 10/20, 8/16 (2x70#/2x35#)
24/12, 20/10, 16/8 (2x35#/2x70#)

OK, Umstead results are FINALLY up!! 
I was 7th out of 35 in my Age Group (M30-39...they are ten-year age groups) and I was 24th overall out of 248.  I'm good with these stats but I think I can do better.

Just a short day at work today.  I have lots of catching up to do.  Bill paying, schedule making, car repairing, etc.  I'm debating getting my brakes and suspension done NOW, as opposed to when I get the last of the credit cards paid off.  I really need front brakes and front suspension.

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Overall Workout: 5

DivergentQ's Training Log


 April 2009 
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Time
Distance
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