Shoulders and Running

I lifted shoulders today beginning with 3 sets of 6 @ 95 pounds barbbell military shoulder press, then 2 sets of 6 @ 40 pound dumbbell military shoulder press, and finally 2 sets of 6 @ 25 pound dumbbell side lateral raises.

Then I went to minesfalls park and ran for just over 45 minutes. It was great to be going around trails and seeing all kinds of wildlife. There was practically no one there so it was very peaceful and quiet. I did have a scare when I almost stepped on a snake poking his head out of a hole right in the middle of the trail, he just hissed at me and went back down his hole. Judging from my pace when I ran with Pete 5.55 miles last week, I think I ran about 6 miles.

Back and Running

For back I did 2 sets of as many pull ups I could do(8 and 6), 3 sets of 6 @ 70 pounds barbell incline bench rows, 3 sets of 10 @ 185 pounds barbbell shrugs, 2 sets of 6 @ 110 pounds close grip lat pull downs, and finally 1 set of 6 @ 170 pounds seated cable rows.

Then I went to DWC to run and saw my buddy Joe Yardley walking back to his room from the dwc gym and got him to run with me. We did a 3.67 mile run in a decent time, really good for joe as it was his first run in awhile, and enjoyed the warm (45 degree) weather.

Sprints and Chest

I slept in an extra hour this morning and put lifting off till after my classes. I went to DWC and ran about 3.37 miles. I did about a mile warmup then did 8 sprints between telephone poles with a recovery telephone pole between each sprint and then jogged the rest of the way back. It took me 23:17. I stretched out my legs once I got home.

Then tonight I went to the ymca and lifted chest. I did 3 sets of 6 @ 155 pounds flat barbbell bench press, then 2 sets of 6 @ 45 pound dumbells incline bench press, then 2 sets of 10 @ 30 pound dumbell flat bench flys, and finally 2 sets of 6 @ 10 extra pounds dips. I finished by doing a quick abs workout.

Biceps, Triceps, and Forearms

I did 3 sets of 6 @ 85 pound barbell straight bar curls, 2 sets of 12(6 per arm) @ 40 pound dumbbell hammer curls, and 1 set of 6 @ 75 pounds curl bar curls. Then I did 3 sets of 6 @ 80 pounds barbbell flat bench tricep extensions, 2 sets of 6 @ 145 pounds tricep pull downs, and 2 sets of 6 @ 25 pound over-head one-armed tricep extensions. Finally I did 2 sets of 8 @ 80 pounds seated barbbell wrist curls and 1 set of 6 @ 35 pound dumbbell seated wrist curls.

Shoulders and Running

Today I lifted shoulders then ran with Pete. My workout began with 3 sets of 6 @ 95 pounds barbbell military shoulder press, then 2 sets of 6 @ 40 pound dumbbell military shoulder press, and finally 2 sets of 6 @ 25 pound dumbbell side lateral raises.

Then I met Pete at DWC and we ran a 5.55 mile route. Cara you may recognize the loop in the middle of the run as its the same one that we did when you were here except coming from our house and not DWC. So you liked that hill after 1 mile of running, we hit it after 3 miles of running and let me tell you, it was 3 times the fun :). We ran it at about an 8:30 (47 minutes) pace which was good as it was our longest run yet. Next friday we are going to run in mines fall park and try to go for an hour hopefully.

Back and Running

First thing this morning I lifted back and did abs. My back workout consisted of 2 sets of as many pull ups I could do(7 and 6), 2 sets of 6 @ 90 pound dumbell shrugs, 3 sets of 6 @ 70 pounds barbell incline bench rows, and 2 sets of 6 @ 110 pounds close grip lat pull downs. I also did some lower back excersises including in my ab workout.

Then I met Pete at DWC and we ran the reverse of the route that I ran on monday.

Chest and Running

I began this morning with a chest workout consisting of two warm sets of 10 and 8 reps on bench of 95 and 135 respectivly then did 3 sets of 6 @ 155 flat barbell bench press. I followed that with 3 sets of 6 @ 45 pound dumbbells incline bench press, then 2 sets of 10 @ 30 pound dumbbells flat bench flys. I finished off my chest with 2 sets of 6 @ 10 extra pounds dips.

Then I headed to DWC and ran about 3.76 miles at a 8:00 minute per mile pace. Me and Pete registered today and are consecutive bib numbers. I am number 4907, BSR here we coming!

Triceps, Biceps, and Forearms

So I did get to the gym after I took care of some stuff at home and lifted. I began by stretching out my legs and doing abs. Then I did 3 sets of 6 @ 85 pound barbell straight bar curls, 2 sets of 12(6 per arm) @ 40 pound dumbbell hammer curls, and 1 set of 6 @ 75 pounds curl bar curls. Then I did 3 sets of 6 @ 85 pounds barbbell flat bench tricep extensions, 2 sets of 6 @ 145 pounds tricep pull downs, and 1 set of 6 @ 25 pound over-head one-armed tricep extensions. Finally I did 2 sets of 8 @ 80 pounds seated barbbell wrist curls and 1 set of 6 @ 35 pound dumbbell seated wrist curls.

Running

This morning I ran a 4.25 mile run outside. It was a good day for running, 30 degrees and sunny with only a small wind. Hopefully I will have time later to get to the y to lift.

Quick shoulders

After I went out to bertuccis with my mom for dinner and was completely stuffed, I went to gym and lifted shoulders. It was a good thing it was a short workout with no cardio or I would have been hurting :) . I did 3 sets of 6 @ 95 pounds barbbell military shoulder press, 2 sets of 6 @ 40 pound dumbbells military shoulder press and 2 sets of 6 @ 25 pound dumbbells side lateral raises. I love doing one muscle group at a time because the soreness in my body is slowly traveling from muscle group to muscle group :). I don't know if its because I am tired that there are 2 smileys but maybe I will edit this post tomorrow. Goodnight.

5k and Back

I ran a 5k around the track tonight because its snowing here! It was pretty slow because there was all kinds of kids running around and getting it the way and because I am pretty sore from the sprints on monday. Then I stretched and did a light abs workout.

Today was Back day, my least favorite lifting day. I started with 3 sets of 6 @ 65 pound dumbbells flat bench one armed rows, then did as many pull ups I could do(6), then did 2 sets of 6 @ 110 pounds lat pull downs with close grip, 2 sets of 6 @ 170 pounds seated rows, and finished it off with 2 sets of 10 @ 145 pounds back extensions.

Sprints, Chest, and Cookies :)

Today I went to the ymca right after work and began my workout with about 2.5 miles of interval sprints. The track is between 1/7 and 1/8 of a mile and I did 20 total laps with a warmup and cooldown and 6 sprinting laps with jog laps between them. Needless to say I was pretty tired after I was done. Then I stretched and did abs.

For my chest workout I began with two warm sets of 10 reps on bench of 95 and 135 respectivly then did 3 sets of 6 @ 155 flat barbell bench press. I followed that with 3 sets of 6 @ 45 pound dumbbells incline bench press, then 2 sets of 10 @ 30 pound dumbbells flat bench flys. I finished off my chest with 2 sets of 6 @ 10 extra pounds dips.

When I got home I figured what better to recover from my workout then with birthday cookies. They were presents from two girls at dwc and man were they good :) .

I got da Power!!!!!!!!!

I finished my 4 weeks of endurance lifting on saturday and started Power lifting today. Over the past 4 weeks I lost 2 pounds to put me at a lean 171 and maintained my strength so it was a success. Now to get bigger, stronger, and faster with out going on roids like barry bonds. Although, according to him it was all natural so maybe I can duplicate his results.

Busy Birthday

So I turned 20 today, whooohoooo. I began it by getting up at 6:30 to meet some guys from my church and work to play raquetball. We played cutthroat for 1.5 hours and then me and one of the guys had an intense game that I eventually lost 13-15. I am getting better and love playing, I just need to improve my serve and control. I felt much better too, I ate a cereal bar before playing and drank some gatorade while we played. Then I ate a piece of bread right before I lifted.

After raquetball I stretched and did abs. For lifting I did 3 sets of 10 @ 55 pound dumbbells flat bench press, then 2 sets of as many pull ups I could do ( 8 and 5), then 2 sets of 10 @ 35 pound dumbbells military shoulder press, 2 sets of 10 @ 65 pound barbbell bicep curls, 2 sets of 10 @ 125 pounds and 1 set of 10 @ 115 pounds tricep pull downs, and finally 1 set of 10 @ 50 pound dumbbell one armed flat bench rows.

I finished off my physical activity by rolling a 16 pound ball for an hour(aka bowling). lol, it was sort of working out.

New Pill turns stomach fat into rollex watches!!!!!

Hahaha, just kidding. so I did a little research and think I was experiencing hypoglycemia. I will try to prevent my dizziness and generally feeling like I am going to die by waking up an hour earlier, eating some high-carb food and drink 8 oz of water and then going back to sleep. This way, my body will hopefully digest the food and be hydrated so that I will be pumped up with energy by the time I hit the weights.

Here is the whole article, I extracted the stuff that most closely related to me. Be sure to share this with anyone else who works out in the morning.
http://www.goaskalice.columbia.edu/3306.html

Let's start with eating before exercise. What you choose to eat before you exercise can make or break your workout. Food is fuel, and it's important to eat at least something prior to a workout.
~ Eating before exercise serves several functions:
fuels your muscles (both with food eaten in the days before as well as the hour or two before)
helps settle your stomach and avoid hunger
helps prevent low blood sugar (hypoglycemia) — symptoms can include dizziness, nausea, and headaches
fortifies your mental state by knowing that your body is fueled

~ Allow enough time to digest.
Allow 3 - 4 hours for a big meal to digest, 2 - 3 hours for a small meal, and an hour or less for a small snack, depending on your body.

~ Avoid high fat proteins.
Peanut butter, red meat, and cheese, for example, take longer to digest and often add to feelings of fatigue.

~ Eat for the duration of your workout.
If you are going to exercise for less than an hour, you'll simply need foods that digest easily. Choose high-carb, low fat foods, such as crackers, bagels, or bread. If you are going to exercise for longer than an hour, choose carbohydrates that last longer, such as yogurt or a banana.

~ Drink plenty of fluids.
Dehydration is a common source of an unpleasant workout.

~ Emotional and mental stress
An individual with stress, tension, and/or anxiety may experience either accelerated or delayed digestion.

~ Exercise intensity
During an intense bout of exercise, blood shifts from the digestive track to the muscles, leaving less blood to aid in the digestive process. This can cause cramps and other types of GI problems.

Studies have shown that 15 - 60 minutes after a workout is the optimal time to eat carbohydrate rich foods and drinks (e.g., banana, bagel, orange juice) because that is when enzymes that make glycogen are most active and will most quickly replace depleted glycogen stores in the muscles. Protein also helps with recovery in that it repairs muscle and helps with glycogen replacement. Eat a few slices of turkey on a wheat bagel, or have a large glass of protein fortified milk. The most important nutritional strategy post workout, though, is fluid replacement. Drink water, juice, or carbohydrate rich sports drinks to replace what you sweat out.

I think I am dying

I really think that something is wrong with me because every time I lift I get really tired and feel like I am going to throw up/pass out. My theory is that I either am defficient is a certain type of vitamin or I have too much of one. I am re-evaluating my diet and noticed that I eat basically the same thing every day so that could be the problem. The other thing is I might have the flu and just don't have the cold/cough symptoms. Or I might have cancer or diabetes. But anyways I did abs then lifted. For lifting I did 3 sets of 10 @ 55 pound dumbbells flat bench press, then 2 sets of as many pull ups I could do ( 7 and 5), then 2 sets of 10 @ 35 pound dumbbells military shoulder press, 2 sets of 10 @ 65 pound barbbell bicep curls, 2 sets of 10 @ 125 pounds and 1 set of 10 @ 115 pounds tricep pull downs, and finally 1 set of 10 @ 50 pound dumbbell one armed flat bench rows.

same old same old lifting

I jogged a half-mile warmup then stretched and did abs. For lifting I did 3 sets of 10 @ 55 pound dumbbells flat bench press, then 2 sets of as many pull ups I could do ( 7 and 5), then 2 sets of 10 @ 35 pound dumbbells military shoulder press, 2 sets of 10 @ 65 pound barbbell bicep curls, 2 sets of 10 @ 125 pounds and 1 set of 10 @ 115 pounds tricep pull downs, and finally 1 set of 10 @ 50 pound dumbbell one armed flat bench rows.

Lifting

I got a blister on my foot from yesterday so I wasn't able to play raquetball today. I gingerly jogged a half-mile warmup then stretched and did abs. For lifting I did 3 sets of 10 @ 55 pound dumbbells flat bench press, then 2 sets of as many pull ups I could do ( 7 and 5), then 2 sets of 10 @ 35 pound dumbbells military shoulder press, 2 sets of 10 @ 65 pound barbbell bicep curls, 2 sets of 10 @ 125 pounds and 1 set of 10 @ 115 pounds tricep pull downs, and finally 1 set of 10 @ 50 pound dumbbell one armed flat bench rows.

Running

Well today was pretty much the worst run of my life as far as the circumstances go. First Pete couldn't make it so I was running by myself, second I had to go to the bathroom really bad, and third I spent the first half of the run going into a 25 mph headwind on a 20 degree day so I was freezing. But, as much as those circumstances stunk I ran interval sprints with a warm up and cooldown at the begining and end respectively and made pretty good time doing it.

Lifting and Running

I did 3 sets of 10 @ 55 pound dumbbells flat bench press, then 2 sets of as many pull ups I could do ( 7 and 5), then 2 sets of 10 @ 35 pound dumbbells military shoulder press, 2 sets of 10 @ 65 pound barbbell bicep curls, 2 sets of 10 @ 125 pounds and 1 set of 10 @ 115 pounds tricep pull downs, and finally 1 set of 10 @ 50 pound dumbbell one armed flat bench rows. Then I did abs and went to dwc to meet Pete to go running. We ran our 3.67 mile course in 28:20 which is about a minute improvement from our last time and we haven't run for a week and a half. On friday we are going to do 2-3 miles in sprints and recovery.