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View albumA New Beginning is to come!
January 19
January 18
Just quick updated. Logging my training on paper. Just wanted to say all is good, but working super long hours everyday till Thursday when I fly home.
Washington DC is very cold, but all things are slowly moving forward and doing OK so far. Inaugurations plans are doing well, and just pray that everything goes smoothly!! Got to go, its 12:20 am for me right now. Got lots to do tomorow.
January 17
January 16
January 15
- 1h 25m
Strength training this morning, and felt really good. See details below since most exercises don't exist here.
Details from the Stength training this morning are listed here.
- Abs ~ a) Combination crunch 3 sets of 25 reps; b) Russian Ball Twist 3 sets of 25 reps; c) Moguls 3 sets of 25 reps; d) Diagonal Wood Chop 3 sets of 25 reps; e) Twisting Punch 3 sets of 25 reps
- Leg Exercises ~ a) Cable Lateral Lift 3 sets of 20 reps w/ 30lbs; b) Cable Hip Extension 3 set of 20 reps w/ 40 lbs; c) Step-up 3 set of 20 reps; d) Lying Hip Flex 3 sets of 20 reps w/ 40 lbs; e) Glute Press 3 sets of 20 reps w/ 40lbs; f) Single Leg Extensions 3 sets of 20 reps w/ 70lbs; g) Squat 3 set of 20 reps w/ 85lbls
- Biceps Exercise ~ a) Dumbbell Curl 3 sets of 20 reps w/ 30lbs; b) Hammer Curl 3 sets of 20 reps w/ 25lbs; c) Runner's Raise 3 set of 20 reps w/ 15 lbs
- Back Exercises ~ a) Incline Superman 3 set of 20 reps; b) Pointer 3 set of 20 reps; c) Back Bridge 3 set of 20 reps; d) Back Extension 3 set of 20 reps
Strength training this morning felt good, and after the leg section, I actually had both legs shaking from the intensity of all the exercises. Very happy about it. I still know that I hae a long way to regain all the strength I used to have. But those are long sets with lots of reps. Great workout.
Hope you are all doing well, keep it up for those racing this weekend and good luck. Cheers.
- Calories: 420 From fat:86.56 (9g, 20.61%), From Carbs:256.49 (60g, 61.07%), Protein:76.95 (18g, 18.32%)
- Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7
January 14
- 30m
- 10.81 miles
- 21.62 Mi/hr
Did a trainer session. Was 10min warm-up, 10min warm down, then 3 x 3min high gear and 2min recovery. Felt good during the session. Was cut short with time constraint for the deployment we are getting ready for. Will have to work on Friday which is normally my day off.
Good seesion. Regular bike at the gym.
- 1h 15m
- 4593.18 yards
- -----
Warm-up
500 Free
400 Kick (every 4th 25's sprint)
500 Pull
400 Drill
Main Set
6 X 200's Tempo Int 2:50
10 x 50's Tempo Int: 45 [50 fly, 50 back, repeat)
10 x 50's Int 1:30 [25 apnea, 25 sprint)
Warm Down
200 Easy stroke
Felt pretty good during the workout, and set my own intervals to push me. Creating your own weekly swims is challenging, thus why I love Masters on Fri/Sat since that is that much less I have to think. Have enough going on with next week coming up in DC.
- Stretching
- 15m
5min before and 10min after to loosen legs. Felt good.
Happy Hump day folks, and keep up the workouts. Good luck to those racing R&R Arizona this weekend, I'm sure the weather will be very nice. Cheers!
Very busy day for me, well, might as well say a very busy week. Will be working straight through for the next 7 days, no weekend time.
You all have a great day.
- Calories: 2697 From fat:1106.48 (135.99g, 41.03%), From Carbs:1091.65 (301.89g, 40.48%), Protein:498.88 (137.96g, 18.5%)
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 6.5
January 13
- 26m 52s
- 3.00 miles
- 08m 57s /Mi
Did a loop from the house after work and groceries. Just before wife got home.
Felt good. Left HR watch on my desk after last download, so did not have it with me. Just took time when I left and got back. Good run.
2 x [2min tempo, 3 min recovery] & also included 6 X gentle pickups during the run. Felt good this evening, temp was around 62'F which was sweet.
- 1h 20m
Please see below for weight session details, as most exercises are not in the above table.
Felt really good, a little tired, OK, pretty tired, but managed to place this workout in. Wife kept me up last night.
- Stretching
- 30m
10 and 10min before/after Strength session today Legs did feel a little tight, but stretch it out.
Added a short stretch after the run, which felt really good.
This morning was Chest, Triceps, Shoulders for the Strength Training. Here we go.
- Abs Training ~ a) Combination Crunch 3 sets of 25 reps; b) Russian Ball Twist 3 sets of 25 reps; c) Moguls 3 sets of 25 reps; d) Diagonal Wood Chop 3 sets of 25 reps & e) Twisting Punch 3 sets of 25 reps.
- Chest Training ~ a) Dumbbell Handle Push-ups 3 sets of 25 reps; b) Dumbbell Incline Press 3 sets of 20 reps w/ 30 lbs; c) Protraction 3 sets of 20 reps w/ 40 lbs; d) Twisting Punch 3 sets of 20 reps w/ 25 lbs
- Triceps Training ~ a) Tubing Stroke 3 sets of 20 reps; b) Tubing Kickback 3 sets of 20 reps; c) Seted Dips 3 sets of 20 reps; d) Triceps Pushdown 3 sets of 20 reps w/ 50 lbs
- Shoulder Training ~ a) Dumbbell Shoulder Press 3 sets of 20 reps w/ 25 lbs; b) Shoulder Dips 3 sets of 20 reps; c) Tubing Row 3 sets of 20 reps; d) Lateral Raise 3 sets of 20 reps w/ 20 lbs
Over all, session felt pretty good even thought I was tired from lack of sleep last night. But a good workout nonetheless.
BT'ers, keep up the good work, I'm pretty impress at how steady everyone is training. Keep it up.
- Calories: 2155 From fat:415.58 (37.98g, 19.28%), From Carbs:1169.75 (240.53g, 54.28%), Protein:569.68 (117.14g, 26.44%)
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 5
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Got in a long run today to make sure I had a good workout. Felt OK, but weather was rather brisk this morning. My hands were frozen, but survived. Around 12'F. Thanks God for beanie head covers, and that nice warm jacket the wife got me for Christmas to run in. That kept me semi-warm.
Got a good long run this morning, and felt OK. This cold weather stuff is just killing me. But making it through. Got the run in so that I could feel good, just in case this week goes in hand-basket.
Felt OK, and cold, but survived it.