The Next Steps

I did my Friday workout and went on Saturday of that week as well (no Bootcamp) so i did some complexes and HIIT.

Missed Monday because of working on getting things together for my trip, but went on Tuesday.

Worked on my Max Bench and went the following route
135 x 10
155 x 8
185 x 5
215 x 3
225 x 2
235 x 1
245 x 1

Ended at 245 and was pretty fired up. Went through a few other exercises, but was not there for long - had to finish up work in the office for my trip.

Fun trip to Florida - back in the office yesterday, but no gym.

Turns out that I had too much fun in Florida and broke a rib (at least I think that is what the problem is) wakeboarding. Saturday was a fun day on the boat, but now I'm paying for it big time. I will not be at the gym this week at all and I hope I am feeling well enough to get back next week.

I was really pumped and looking forward to hitting it hard once I got back, but this rib is killing me. I thought I might be able to hit the eliptical or stair machine or something, but most movement seems to aggrivate the injury. Hopefully a little rest will go a long way and I can get back on track soon.
 
Well, I got no help on what my injury might possibley be, but it is getting better and I got to the gym today. I think it was more likely a muscle strain than anything else at this point. It is starting to losen up a little more now.

Did 12 minutes on a bike and 12 minutes on an eliptical, then went and tried a few different movements with weights. The only think that really seemed to aggrivate the injury was laying back and sitting up to do dumbell bench presses.

I'm taking this as good news and will get back into some lifting. At this point any core - especially ab exercises are probably a few weeks away. I hope that I can run withouth too much pain. Will try that on Thursday.

I'm gonna give myself this week and next to work back into things and make sure I don't hurt myself, then come up with a new routine focusing a little more on running as it is finally looking like it might warm up here.
 
Had the flu on Wed/Thurs. Recovering today. Fresh start next week. It will probably be like starting over completly! This has been a couple of frustrating weeks. I'll get a routine together over the weekend and be ready to hit the ground running next week - hopefully!
 
Back at it today and I have a new routine that I'll be working on. Another Waterbury workout plan - full body workout. I still need to do some reading up on it, but I got the jist of it this morning and headed to the gym real quick to do the following:

Flat Bench - 185
3 x 5

Bentover Rows - 125 Barbell
3 x 5

Military Press - 115 barbell
3 x 5

Deadlifts - 185
3 x 5

Hammer Curls sitting on incline bench (high incline) 30's
3 x 5

Tricept Pushdowns - 130
3 x 5

Good to be back nothing seemed to aggrivate the soreness in my ribs. The only thing that really seems to hurt is sitting up and laying down (which is why I think more and more that it is a muscle strain). I think with this workout plan he has outlined I'll still run on Tues/Thurs and do bootcamp on Saturday. Summer is getting close and I want to meet my goals for the runs I'm planning on - Right now my goal is under 24:00 in the 5K in June and shave 10 minutes off my 10 mile run from last year (1:36:?? - from last August) I think these are realistic goals - just have to work for it.

Glad to finally be feeling well enough to get back to the gym.
 
Running today was good. I had a little bit of pain in my ribs at the start, but as things loosened up the pain went away. Did 3.1 in about 26:00. I was running at 7 mph and when I had about 1 mile left I was feeling good so I bumped it to 8 then had to slow it back up to 6 to catch my breath then bumped it back to 7 to finish. Felt good to get back on the tredmill and run a 5K. I'm planning on running outside on Thrusday - should be nice out!
 
Today's Workout

Squats - 185
3 x 8

Cleans - 75
3 x 8

Chin ups
3 x 8,7,6

Incline bench - 135
3 x 8

lateral dumbell raises 25's 1st set, then 20's
3 x 8

Hamstring Leg curls - 70
3 x 8

Felt good - a little sore all over from Monday.

This workout reccomends that you use a weight that pushes you to the point where the last rep on the last set is almost to failure. Still gauging what weights to use, but I've been close on just about everything so far. This workout varies so much as far as reps and sets that it will be hard to really get a good idea of that like I did with my last routine. Still like it - hoping for nice weather tomorrow and a good outdoor run.
 
Really sore last week. If I take a few weeks off from doing squats they always kill me. I'm really not sure why, but that is the one exercise that will make me so sore that it is hard to do anything else. Which is what happened last week.

I was starting to really feel it on Thursday, but I was really looking forward to running outside, so I sucked it up, popped a couple motrin, and hit the road. Ran 3.5 miles - not sure on the time because I couldn't find my watch, but it was a good run other than my legs hurting from some muscle soreness.

Friday I was really moving slowly, but did a few upper body things and skipped bootcamp on Saturday.

It is a new week though and I won't push myself too much on squats so I can get a full week of good workouts. I'll be shopping for some food for the week here tonight and will be getting healthier stuff (especially snacks - that is what really kills me).
 
Today:

Squats - 185
Military Press - 95
superset 3 x 5

Incline barbell bench press - 65's
Barbell Rows - 55's
Superset 3 x 5

Curl Bar Curls - 75
Decline Bench Skull Crushers - 75
Superset 3 x 5

Kind of a quick workout but I'm going along with the plan on the routine I picked. Should be a good week as long as I stick with the plan, eat healthier and push myself with the weight I'm lifting.
 
Back on the treadmill today. I can tell I lost some of the pregress I was making - here is today's run

2 min walk at 3 mph
Then 5 rounds of:
1 min at 5 mph
3 min at 8 mph

Last round was really tough made it through, but a month ago I was going faster on both top and bottom speed and feeling stronger at the end. Need to push it to get back to that point.
 
Today:

Front Squats - barbell - 115
Straight Leg Deadlifts - dumbells 55's
Superset 3 x 8

Decline Bench - barbell 165
Upright Rows - barbell 85
Superset 3 x 8

Offset dumbell curls 25's
Single arm tricept extensions - dumbell 35
Superset 3 x 8

Tricept extensions were tough for some reason - I wanted to do some work on the cable tower, but it was taken so I improvised. Decent workout, but I'm not leaving there feeling absolutley exhausted. I will keep this routine for a while and then see if I want to switch it up for something else. I was really sore last week, so I'm not saying it isn't working, but it is quick so I feel like I should be doing more. We'll see.
 
Yesterday's 5K run

Walk for 2 minutes at 3 mph

Started 5K circuit at 7.1 mph - finished in just over 26 minutes.

Good run, but I need to get working on my time in order to hit my goal of sub 25 min run in June.
 
I got ready to go to the gym on Friday - drove over there real quick just to find out that they were closed on Good Friday - I should have read the sign on the door earlier in the week. I did get out of work a little early and went home and ran 5 miles - longest run for me this year and I have some work to do, but it did feel good to get out and run again. I really like the route that I take for that run too. Time on that 5 miles was about 47 minutes (still no stopwatch)

Went to Bootcamp on Saturday (first time in about a month). It was really tough, but glad that I went and I felt good after the class. Still a big group there (about 50 people).

Have a lot going ontoday at work, so I'll be trying to make it to the gym after work today.
 
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Really good workout yesterday after work. I finally changed things up a little and really felt like I got a good workout.

Incline Bench - Barbell
135 x 10, 155 x 7, 165 x 5, 185 x 3 (4 sets of that), 135 x 10

Flat Bench Dumbells (close grip)
55's x 10, 8, 10

Decline Bench - Barbell
115 x 15 x 3 sets

reverse grip tricept pushdowns (cable tower)
80 x 12 x 3 sets

Superset of:
Dips 3 x 8
Leg extensions 3 x 15

Chest is a little sore today - My hopes for this type of routine is that I can see some strength gains and hypertrophy all around. Wed will be Legs and some shoulders and Friday will be Back and bicepts. Tues/Thurs will be running and some abs/core, Saturday will still be boot camp. I'll also get a couple longer (5+ mile) runs in during the week or on the weekends. Time to turn it up a notch.
 
Today was a running day - Did intervals.

2 Minutes walking at 3 mph

5 rounds of
1 minute at 5.1 mph
3 minutes at 8.1 mph

Good run - felt good, but had no music or headphones so I got to listen to the hummm of the tredmill. Hoping to run outside on Thursday - should be nice out.
 
Yesterday was leg and shoulders day. I know that the workouts for this day will be all over the board, so if anyone who reads this has any suggestions, let me know. I do want to keep it varied each week, but there are so many leg exercises and really quite a few different shoulder exercises, so lots of possibilities.

Squats - barbell
135 x 12
155 x 8
185 x 5
225 x 3 x 4 sets
135 x 12

upright rows - barbell
95 x 6 x 4 sets

shoulder extensions - forward
25 lb dumbells
4 sets of 8

Complex set -difficult to explain, but here goes -
Deadlifts x 5
bentover rows x 5
hang clean x 5
military press x 5
front squat x 5
shoulder press (behind head) x 5
Split squats (or lunges) with weight on shoulders x 5
good mornings x 5

did all in a row without putting the bar down for 3 sets. This really kicks my butt - even with only 65 lbs - I may add a complex like this to each workout, but this week I'll only do it on legs/shoulder day.

Good workout - Plan to run 5 miles tonight. Should be nice out - hopefully the wind dies down a bit.
 
The last two weeks have been pretty busy and last week I was really hit and miss on workouts, but back at it every day this week so far.

I don't remember the exact details from Monday - but something like this:

Flat Bench
135 x 12
155 x 8
185 x 5
205 x 3 x 4sets
135 x 4

Incline Dumbell Press (close grip) w/45's or 50's
3 x 8

Fly machine set to 120
3 x 15

Superset
Tricept dips 3 x 8
Leg extensions 3 x 15

I am pretty sure there was one more exercise too for tricepts, but I can't remember what it was for sure.

Tuesday - run
2 min warmup at 3 mph
1 min at 5.2
3 min at 8.2
Did that 4 minute cycle 5 times

Yesterday
Pulldown machine loaded with 70
3 x 15

Bentover Rows - barbell at 75
3 x 10

Chin ups
4 x 5/6 - not really full reps there either, but felt pretty weak at that point

Curls with ez bar at 65
3 x 10
1 x 20 at 45

Reverse flys on machine loaded at 100
3 x 7/8

Back extensions
2 x 12 holding 10 lb weight overhead

Running today
 
catching back up - at least trying to.

Thursday (last week) 5K run in 25:40 - felt good - I'd like to be at about 23:50 by the end of the month, so I'll be working on that.

Friday - missed the gym, but ran 3 miles on Friday night.

Saturday - boot camp - good tough class. I think the running has helped me make it through a little easier, but I have lost a little bit of strength.

Sunday - ran 5 miles - no stopwatch, but checked the clock on my phone and took approx 46 minutes - I'm very happy with that at this time of year. I'll probably keep running that distance until I can consistently do it in under 45. Then I'll add distance and see if I can keep the same pace.

No gym today either, but softball practice tonight and I'll probably work on getting a bunch of pushups in for the day (it would be chest day at the gym).

I've been eating a little healthier, and my goal is to drop about 5 - 7 lbs by the end of the month - time to trim down for the summer.
 
Been super busy both at work and at home, but working out hard. Really good week last week (other than missing Monday). Tues and Thurs are my running days, but I've added a complex routine after my run that really kicks my butt.

Will be back at it today, but I know I won't be making it here to journal as frequently as I was.

Right now My goal is still trimming down this month, so I'll need to be eating a little healthier - last week was really good here at work, and I didn't totally ruin that once I got home. Need to keep it up again this week.

Back to work for now.
 
Still sticking with my plan, although work has me pretty busy, so I may miss a day here or there, but usually in the gym at least 4 - 5 days a week.

I usually have a really good workout on Monday (chest and tris), and Wednesday (back and bi's) , but Friday I am all over the board. The plan was that Friday was gonna be legs and core, but I just have a hard time getting into a rythm on that day for some reason.

Tomorrow will be a running day and while it has been nice enough outside I haven't been running as much as I'd like, but I've had home projects to get done too.

The BIG NEWS is that by Monday I'll be helping my wife take care of little boy #2. C-section is scheduled for the 8th so I know that at some point between now and then we'll have a new baby. Things will change for me, but luckily I usually get my workout in during the day while I'm at work. I'll be taking the week off and probably not doing much other than help with the baby. Obviously that is where my head has been recently, but still seeing some good results from the time I do spend at the gym.

It may be weeks before I make it back here again, but I'm still at it.
 
Took about a week and a half break from the gym for a really good reason. Evan Daniel was born on June 8th and I was able to take some time off to enjoy being with my wife and, now, 2 sons. Back to work and back to the gym now.

I'm going back to a complex workout set that I did last summer that helped me drom a good amount of body fat and I'm trying to eath healthier so I'm hoping to see some results from that. I'm adding some other core workouts and have been running to train for the 10 mile run in aug.

I do think I have shin splints. Just really started getting painful on Tuesday - hurt my whole run and even after the run. I need to figure out how to deal with those because there is no way I can go 10 miles like that - just 3 was very hard the other day. Just wanted to check in and post somehting in this journal. Back to being busy.
 
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