Monday February 27, 2012

Long Run Day!

Today I ran 6 miles outdoors and finished in 51 minutes. I felt really good running but I just have to make sure I don’t overdue it because I do not want to injure myself. This will be my only long run of the week because I am going to concentrate on getting lighter and obstacle strength.

Meal 1: Coffee
Meal 2: Egg Whites
Meal 3: 8oz Chicken
Meal 4: Pre Workout Whey Protein Shake
Meal 5: Post-workout Whey Protein Shake
Meal 6: Pasta

Thursday February 23, 2012

After yesterdays day off I knew I had to keep the intensity of my workouts so I decided to run some sprints up and down my street. I counted about 40 yards and ran 2 sets of 10. Sprint 40yds walk back 10 times took a break and did another set of 10 40yd sprints. After sprinting until my legs were about to fall off I went to the gym and did a few back/core workouts:

Deadlifts

Back extensions

Lat Pulldowns

Meal 1: Coffee
Meal 2: Egg Whites
Meal 3: Chicken
Meal 4: Amino Acid shake
Meal 5: Post-workout Whey Protein Shake
Meal 6: Chicken and veggies

Tuesday February 21, 2012

Even though today is Fat Tuesday I did not slack one bit.

The intensity of my workouts is increasing. Today I ran 5 miles outdoors then went to the gym for some chest and lower back work.

Warm up: Pushups: 2 Sets of 15 Reps
Bench Press: 3 Sets of 8-12 Reps
Incline Dumbbell Press: 3 Sets of 8-12 Reps
Cable Crossover: 3 Sets of 8-12 Reps
Dips: 3 Sets of 8-12 Reps
Back extensions 3 Sets of 15

Meal 1:Coffee
Meal 2: Egg Whites
Meal 3:
Chicken and Broccoli
Meal 4:
Amino Acid shake
Meal 5:Post-workout Whey Protein Shake
Meal 6:
Pasta with Chicken Sauce
Meal 7:
Almond Butter Sandwich

Monday February 20, 2012

It was such a nice day out today I felt the need to get outside and run a little bit. I ran 3.6 miles and then followed it up with 100 push-ups and 100 Sit-ups.

Meal 1:
Coffee and Protein Bar
Meal 2:
Banana
Meal 3:
Chicken and Broccoli
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-workout Whey Protein Shake
Meal 6:
Grilled Chicken and Brown Rice
Meal 7:
Almond Butter Sandwich

Friday February 17, 2012

TGIF

Dead lift: 3 sets of 8-12 Reps
Wide-Grip Lat Pull down: 3 Sets of 8-12 Reps
Dumbbell Pullover: 3 Sets of 8-12 Reps
One-Arm Dumbbell Row: 3 Sets of 8-12 Reps
Lying T-Bar Row: 3 Sets of 8-12 Reps
Middle Back Shrug: 3 Sets of 8-12 Reps
Smith Machine Shrug: 3 Sets of 8-12 Reps

Meal 1:
Coffee
Meal 2:
Banana and Protein Yogurt
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-Workout Whey Protein Shake
Meal 6:
Chicken and Broccoli

Wednesday February 15, 2012

Hills were the main focus today. Down the street from my house I have a street called Hillside road. This hill is long and fairly steep so I took my time and ran up the hill while jogging/walking down the hill. I ran up and down the hill 10 times before it got dark. This was exciting since I haven’t done hills in a long time but I really need to get to Ridley Creek State Park because those hills are really tough.

Meal 1:
Coffee and Protein Bar
Meal 2:
Banana
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-workout Whey Protein Shake
Meal 6:
Grilled Chicken and broccoli
Meal 7:
Almond Butter Sandwich and Casein Protein Shake

Tuesday February 14, 2012

My Valentine today is the Gym. Today the gym was empty so it gave me plenty of time to complete all my exercises. Also, it was my favorite workout day, Chest/Triceps/Abs.

Warm up: Pushups: 2 Sets of 15 Reps
Bench Press: 3 Sets of 8-12 Reps
Incline Dumbbell Press: 3 Sets of 8-12 Reps
Cable Crossover: 3 Sets of 8-12 Reps
Dips: 3 Sets of 8-12 Reps
Overhead Tricep Extension (Rope): 3 Sets of 8-12 Reps
Decline Crunch: 3 Sets of 8-12 Reps
Ab Roller: 3 Sets of 8-12 Reps

Meal 1:Coffee
Meal 2:
Egg Whites
Meal 3:
Chicken and Spinach
Meal 4:
Pre-Workout Whey Protein Shake
Meal 5:
Post-workout Whey Protein Shake
Meal 6:
Chicken and Brown Rice

Monday February 13, 2012

Warm up: Jump Squats: 2 Sets of 15 Reps
Wide Stance Barbell Squat: 3 Sets of 8-12 Reps
Narrow Stance Leg Press: 3 Sets of 8-12 Reps
Leg Extension: 3 Sets of 8-12 Reps
Romanian Deadlift: 3 Sets of 8-12 Reps
Seated Leg Curl: 3 Sets of 8-12 Reps
Calf Press (on Leg Press): 3 Sets of 8-12 Reps
Standing Calf Raise: 3 Sets of 8-12 Reps

Meal 1:
Coffee
Meal 2:
Banana
Meal 3:
Chicken and veggies
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-Workout Protein Shake
Meal 6:
Chicken and Brown Rice

Friday February 10, 2012

External rotation 3 Sets of 8-12
Push Press 3 Sets of 8-12
Arnold Dumbbell Press 3 Sets of 8-12
Seated Bent over rear delt raise 3 Sets of 8-12
Preacher Curl 3 Sets of 8-12
Dumbbell Alternative Bicep Curl 3 Sets of 8-12
Ab Wheel 3 Sets of 8-12
Knee to Hip Raises 3 Sets of 8-12

Meal 1:
Coffee and protein bar
Meal 2:
Banana
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-Workout Protein Shake
Meal 6:
Chicken and Broccoli

Thursday February 9, 2012

I completed a lot of Cardio yesterday so I am taking the day off from Cardio. However, I did continue my lifting routine.

Dead lift: 3 sets of 8-12 Reps
Wide-Grip Lat Pull down: 3 Sets of 8-12 Reps
Dumbbell Pullover: 3 Sets of 8-12 Reps
One-Arm Dumbbell Row: 3 Sets of 8-12 Reps
Lying T-Bar Row: 3 Sets of 8-12 Reps
Middle Back Shrug: 3 Sets of 8-12 Reps
Smith Machine Shrug: 3 Sets of 8-12 Reps



Meal 1:
Coffee
Meal 2:
Banana and Protein Yogurt
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-Workout Protein Shake
Meal 6:
Chicken and Broccoli

Wednesday February 8, 2012

All about the Cardio today. I would have done hills but Mother Nature decided for it to snow. I took today's gym day to focus on cardio. I ran 4 miles on the treadmill, followed by 10 min. on the stationary bike, and ended with some ab work. Nothing impressive but I got the job done and back to the weights tomorrow.

Meal 1:
Coffee and Protein Bar
Meal 2:
Banana
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-workout Whey Protein Shake
Meal 6:
Grilled Chicken and Brown Rice
Meal 7:
Almond Butter Sandwich and Casein Protein Shake

Tuesday February 7, 2012

Back to my normal lifting routine. I am trying to gain a little size before the Tough Mudder.

Warm up: Pushups: 2 Sets of 15 Reps
Bench Press: 3 Sets of 8-12 Reps
Incline Dumbbell Press: 3 Sets of 8-12 Reps
Cable Crossover: 3 Sets of 8-12 Reps
Dips: 3 Sets of 8-12 Reps
Overhead Tricep Extension (Rope): 3 Sets of 8-12 Reps
Decline Crunch: 3 Sets of 8-12 Reps
Ab Roller: 3 Sets of 8-12 Reps

Meal 1:
Coffee
Meal 2:
Protein Yogurt
Meal 3:
Chicken and Broccoli
Meal 4:
Post-workout Whey Protein Shake
Meal 5:
Tilapia and carrots

Monday February 6, 2012

New Month New Me! On Friday the doctor called me back into the office because he saw a light shadow on my heart. Turns out it was an error by the ultrasound technician. My cardiologist cleared me to run all the races this summer. This month will be concentrated on the strength in my legs. As I mentioned last week, the hills in last year’s Tough Mudder were my main weakness and this month will be concentrated on just that. Today's workout was completed in the gym and consisted of all Legs.

Warm up: Jump Squats: 2 Sets of 15 Reps
Wide Stance Barbell Squat: 3 Sets of 8-12 Reps
Narrow Stance Leg Press: 3 Sets of 8-12 Reps
Leg Extension: 3 Sets of 8-12 Reps
Romanian Deadlift: 3 Sets of 8-12 Reps
Seated Leg Curl: 3 Sets of 8-12 Reps
Calf Press (on Leg Press): 3 Sets of 8-12 Reps
Standing Calf Raise: 3 Sets of 8-12 Reps

Meal 1:
Coffee and Protein Bars
Meal 2:
Protein Yogurt
Meal 3:
Chicken and Carrots
Meal 4:
Post-workout Whey Protein Shake
Meal 5:
Salmon and Tilapia


 

Wednesday February 1, 2012

I had to visit the doctor today for an ultrasound of my heart. They want to make sure everything is the normal size and nothing is wrong in order to clear me for the races this summer. It was such a nice day out today, after the doctor I ran sprints up my street. I completed 20 full sprints of roughly 50-60 yards each. These were tough but I was glad to get some speed work in to my workouts. Soon I will need to work on my hills because that was my weakness in last year’s Tough Mudder.

Monday January 30, 2012

Today I had a light workout. I went to the gym and ran 2 miles on the treadmill followed with pushups and pull-ups. As I am getting more and more into fitness, I am realizing that rest is important for your muscles to recover as well as for your nutrition. Push-ups and Pull-ups are crucial to my Tough Mudder training because of the variety of motions I will need to complete in each obstacle. A light day followed by a day of rest will trick your metabolism and help your muscles heal.