I look at health and fitness as a three legged stool: 1) Exercise. That one is obvious. 2) Nutrition. This one I think is also obvious but often ignored. You don't have to be crazy about your diet but you certainly cannot out work a crappy diet! 3) Good sleep. This one is the one where I think a lot of people fail. This weekend was the first time in a long time that I had two days in a row where I did not set an alarm to wake up to.... almost unheard of in this house! I do so much better with a solid 8 hours of sleep!!
Workout:
Row, 20 minutes
Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Half Kneeling Hammer Curl to Shoulder Press, 3 sets of 10 repetitions with each arm
Dumbbell Triceps Extension, 3 sets of 10 repetitions
Toes to Bar, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Have a Great Day!!
Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
Clean Grip Pull, 5 sets of 5 repetitions
Barbell Weighted Jump Squat, 3 sets of 5 repetitions
Kettlebell Overhead Walking Lunge, 3 sets of 10 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Curl
Hamstring Curl
Have a Great Day!!
I wore red to work yesterday in recognition of International Women.s Day. By far the most influential people in my life have been women.... Ticking off the best supervisors I have had in my professional life, the top three are all women. Far and away the two people that impacted my life the most are my stepmother Lynn and my friend's mother Dorothy. Brilliant, hardworking, honest and accepting only the highest of standards. A woman at work when I told her that I wanted to recognize her on International Women's Day said "Every day should be International Women's Day..." which I agreed with. My response though was, "That is true. But when we don't take time every day to recognize the people that deserve it, we need to take a day to make that happen."
Warm-Up:
Row, 20 minutes
Weight Training:
Supersets: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Superset #1:
Incline Dumbbell Chest Press, 10 repetitions
Alternating Dumbbell Curl, 10 repetitions
Superset #2:
Push-Up, 15 repetitions
Dumbbell Triceps Kickback, 10 repetitions
Dumbbell Concentration Curl, 10 repetitions
Superset #3:
Dumbbell Overhead Triceps Extension, 10 repetitions
Dumbbell Wrist Curls with Supinated Grip, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions with each hand after each of the above supersets.
AbMat Sit-Up, 70 repetitions
Mobility:
Chest, shoulder and triceps stretches
Have a Great Day!!
I was hoping to get to the gym to get back to Olympic lifting today, but my work schedule conspired against me. I did get to workout at home.
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 3 repetitions
Overhead Barbell Lunge, 5 sets of 5 repetitions
Romanian Deadlift, 5 sets of 3 repetitions
Deadlift, 5 sets of 3 repetitions
AbMat Sit-Up, 60 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
Today I warmed up by going for our typical one mile dog walk.... going up our normal steep hill felt good on my still weary legs.... it was going down that really woke me up. Still a little tender going down hill.
I was able to hop into the garage gym and do a good upper body workout. Now that the marathon is done I am going back to weight training and will throw in cardio training three days a week. Monday, Wednesday and Friday will continue to be Olympic lifting. Because those workouts will mostly focus on a lot of leg drive, Tuesday, Thursday and Saturday will be "Feel good about myself..." chest and arms work.
Weight Training:
Bench Press, 5 sets of 5 repetitions
Barbell Biceps Curl, 3 sets of 8-10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
EZ Bar Skull Crusher, 10 repetitions
EZ Bar Close Grip Chest Press, 15 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Have a Great Day!!
Today is a rest day after completing my marathon this weekend. When I started the pursuit of this goal I was hoping to beat my time from 15 years ago. After 6 months of training it became clear that I am more Clydesdale than racehorse now and it would probably not happen the way that I had originally hoped. I had worked for NOLS for 16 years and one of their core leadership skills is self awareness. When getting into the corrals just before the race I placed myself between two pace setters... the 4:20 pace setter and the 4:40 pace setter. This seemed to line up well with my split times from training and the number of crushing hills on the course. In the end, after lots of simple carbs and some brutal thigh cramps around mile 22, I pulled in at 4:39:37. What really got me to the end was my wife who met me along the route and was there at the finish line, the wonderful people of the Chattanooga community along the route cheering me on and the 4:40 pace setter who really made me push myself at the end of the race. I am pleased with my run and I am going to take what feels like a well deserved day of rest before getting back to lifting tomorrow.
Have a Great Day!!
The last few days I have not been lifting at all. Foam rolling and stretching have been mostly what has been happening prior to Sunday's marathon. Today is my last run before the race.... just a short jaunt around the neighborhood here in Red Bank to just stretch the legs out and run a couple of hills. After that the next few days will be spent building up the carbohydrate stores and hydrating so I am ready to go prior to the race.
Marathon Training:
Run, 30 minutes
Mobility:
Foam Roller Work
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
