10 minutes intervals (1min @ 4.5mph, 30 sec @ 9.9mph) on the treadmill
Standing barbell shoulder press (behind the head) (3 x 8 x 135lbs)
Pull-ups (8,4)
Deadlifts (3×10×135lbs)
Dumbbell bench combined with straight leg raises (8×60lbs, 8×65lbs, 8×70lbs)
Easy-barbell curl (3×8×80lbs)
Standing dumbbell tricep extension (8×75lbs,8×70lbs,8×65lbs)
5 rounds of:
400m run (6mph)
15 free squats
15 air squats
10 double dumbbell bent over rows (45lbs)
10 pushups
Then I did a 45 second plank and 2 15 second side planks, followed by shoulder rotations with 7lbs.
Shendy.
It’s been a while since I’ve written a post. Twitter has pretty much killed my need for blogging. Check me out there for more recent updates.
I did want to take some time (and more than 140 characters) to update my progress thus far. I’m back to ‘Vegas Shape’ as I’m calling it – the shape [...]
Today, I was determined to run for at least 1/2 an hour worth of interval cardio. I was feeling great when I got the gym, and hopped on the treadmill. I dialled back the intensity from my usual 9mph 2 minute bursts and started off with 7.5mph instead, eventually working my way up to 8.5mph. [...]
My workout postings have been lacking a bit lately – not because I haven’t been working out (I went 9 days straight before Superbowl Sunday), but I’m not going out of my way to post “traditional” workouts. These are workouts that contain your typical bicep curls, bench press, etc. At the end of the day [...]
In keeping with my attempt to improve my cardio (and still shed that Christmas poundage), I hit the treadmill again today (have done it or elliptical every day except yesterday).
If I haven’t said it yet – I am really a fan of interval training. I find there’s nothing else that will get you sweating [...]
Check out this behemoth Joel and I tackled today:
“Barbara”:
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats (body weight)
For those following at home – that’s 100 pull-ups, 150 pushups, 200 sit-ups, and 250 squats. A lot of people look at the CrossFit workouts and shy away or are amazed by what’s required for these [...]
Today’s workout:
13 minutes interval cardio (1 minute slow, 2 minutes fast) elliptical
4 sets seated shoulder press (10 @ 45lbs, 8 @ 135lbs, 4 @ 185lbs, 8 @ 135lbs)
3 sets side shoulder raises (10 @ 25 lbs, 2 sets of 10 @ 30 lbs)
3 sets front shoulder raises (10 @ 30lbs, 2 sets of 10 @ [...]
I’ll keep it short – saving my words’s for my checkpoint post (later today hopefully). Today’s workout:
1 mile run @ ~8.1mph (average)
1 set front squats – 8 reps @ 135lbs (free weight)
3 sets back squats – 8 reps per set @ 135lbs, 225lbs, 275lbs, 225lbs (smith machine)
3 sets hack squats (essentially lunges) – 8 reps [...]
I managed to get to the gym, by myself, on a Saturday – pretty good. Today was day 5 at the gym – and I will be getting in a 6th tomorrow.
The moves I busted out today:
15 minutes of interval cardio (treadmill). 1 minute @ 4mph, 2 minutes @ 9mph.
3 sets, 45lb dumbbell dead lifts [...]
