Group class

Spinning class was good, I was 10 minutes late , but hey I was sweating and hope that counts.

I did very simple upper body workout,

DB Press – 2×12  – 20/20 lbs

alt.Db side raises 2×10 – 10/10 lbs

Standing triceps press – 1x 12 – 20 lbs

That’s all for today . I wanted to go for a run today, but its wet outside. I just ran once around the Y bldg.

end of Phase 1

Worked on elliptical for 40 mins

and on saturday did a 3mile run onthe threadmill, it took me 28:45 but I took 3 breaks and it was almost steady state cardio.

Strength workout on friday was

good morning

Incline dumbell press

wood chops

reverse lunges

Pull downs

4 sets of 15 reps circuit.

I ran outside again yesterday and took fewer breaks and really short ones like a few secs. I had to keep pushing myself to run some more. the area was a little hilly . I completed 2 miles in 20-21 mins.

After that I did the elliptical for 30 mins for 2.2 miles.

The next 3 mile run this week will be on the threadmill.

Week 22 Summary

3 days of strength training along with cardio

Total workouts time 285 mins

Date Day Dist

(miles)

Total

Time

(mins)

Avg. Pace (mins

/mile)

Notes
5/3 Sun 1.0 11:26 11:26 Was supposed to do 3 miles, but was not motivated enough because it was very hot in the gym and I just couldn’t run without music after strength training in the heat( all bad combination). Consider this as punishment mile ;p
5/4 Mon 3.0 30:36 10:12 2 miles in 20:05 (HIIT) and  1 mile in 10:31 . Woke up in the morning to this workout on empty stomach.
5/5 Tues 3.0 30:02 10:26 My best 3 mile run ever. 2 miles in 19:56 mins (HIIT speed 5.5, 7.0, 7.2) and 1 mile in 10:06 mins( steady state, speed 5.5, 6.0, 6.2).

Actual plan was to do 2 miles only, but felt good enough to do 3 miles.

5/6 Wed -NA- -NA- -NA- Rest day ( was lazy )
5/7 Thurs 2.0 19:53 9:56 HIIT  60:15:15 secs:: 5.5:7.0:7.2 speed
5/8 Fri 4.0 41:37 10:24 Steady state with varying speed 5.5, 5.8, 6.0, 6.2
5/9 Sat 2.2 30:00 13:38 Elliptical on warm up speed. liesure walk  🙂
Total: 15.2 163:56 -NA- Worked hard this week, but the real challenge starts next week 3.5 and 5 mile runs.

Week 22 – Day 7

Day 7 – 5/10/09

30 mins on elliptical – 2.2 miles – warm up speed

25 mins of the following. I did 8 sets of them

10 pushups

10 pull ups

10 jump squats

10 kangaroo squats

Total Workout time : 55 mins

Week 22 – Day 6

5/8/2009

Since I was tired today , I came home and slept fr an hour or so and then hopped to the gym .With renewed energy I ran 4 miles in 41:37 mins that is about 1:50 mins less than last time yooohoooooo.

I siwtched between 5.5, 5.8, 6.0 and 6.2 speeds.

Another strength workout and 30 mins on elliptical tommorow and I’ll be done for this week.

Total workout time: 43 mins

Week 22 – Day 4&5

Day 4 – Rest – 5/6/2009

Day 5 – Thursday – 5/7/2009

Today was both weight training and cadio. The first 12 mins or so was plyo work, got my heart rate really high and rest of the time was weight training. Compared to last few weeks, I didn’t increase the weight much. I was concetrating on improving the form and tempo .

1A) Box jumps ( 8 steps high) – 4×15

1B) Lateral Jump squats on Bosu ball – 4×15

2A) DB Snach – 4×5 (each hand) 35/35/35/35 lbs

2B) Front Squat 4×5 – 90/90/90/90 lbs

(Planned on doing 5×5, but my heart rate was up and  I was sweating a lot and I had to odo cardio after this.)

3A) Pushups – 4×10

3B) Bench Press 4×10 – 65/65/65/65 lbs

Time:  50 mins

Cardio

2 miles in 19:53 mins HI 60:15:15 secs:: 5.5:7.0:7.2 speed

Total workout time: 70 mins

Week 22 – Day 1 & 2

Day 1 – Sunday 5/3/2009

Workout

1A) Dumbell Squat and Press – 5×10 – 15/15/15/15/15 lbs

1B) Pull ups – 5×10 – 40/40/40/40/40 lbs

2A) Dumbell snatch – 3×10 – 25/25/25 lbs

2B) Barbell Front Squat – 3×10 – 85/85/85 lbs

3) Crunches – 3×20

Time: 45 mins

cardio

1 mile in 11:30 on elliptical

Planned on doing 3 miles but it was too hot in the gym and the heat was wearing me out and Ipod needed charging, there was no way I could run 3 miles wihtout loud music piercing my ear drums.

So I consider this  1 mile as a punishment for bailing out and I still have to run 14 miles rest of the week.

Total Time: 56 mins

Day 2

Woke up early morning at 6:30 am today and rushed off to the gym to do fasted cardio .

Ran 3 miles in 30:36 mins. Break down is as follows, 2 miles in 20:05 (HIIT) and 1 miles in 10:31 .

I know I shouldn’t be doing HIIT on an empty stomach, but I was sipping BCAA throughout and I’m still sipping it first half of morning during work.

Week 21 Cardio -Summary

3 days of strength Training – Total Time 110 mins

Cardio – 5 days Total time 156 mins

Total Hrs worked this week 4.4 hrs

Week 1 – Dedicated cardio

Date Day Distance (miles) Total Time (mins) Avg. Pace (mins/mile) Notes
4/26/09 Sunday 2.85 30:50 10:49 Threadmill -20 mins HIIT – 60:30sec::5.5:7.0 speed – 2 miles

10.5 mins steady state (6.2 speed) – 0.85 miles

(Gym was closing so, couldn’t finish the remaining 0.15 mile)

4/27/09 Monday -NA- -NA- -NA- Rest – Actually was lazy to go
4/28/09 Tuesday 3.0 31:20 10:26 Threadmill – (steady state) – 2 miles in 19.53 mins

1 mile in 11.67 mins

4/29/09 Wednesday 4.0 43:36 10:54 Threadmill – ( steady state) speed varied between  5.0 – 6.2

Planned on doing it under 45 mins

4/30/09 Thursday 2.15 21:26 9:58 2 miles in 19:56 mins and 0.15miles in 1:29 mins(Completed the remaining 0.15 mile from Sunday)
5/1/09 Friday 2.25 30:00 13:20 30 mins of cross training on Ellipticalon warm up speed
5/2/09 Saturday -NA- -NA- -NA- Rest – Worked hard this week and I deserve it .
Total: 14.25 2:36:32 -NA-

Week 21 Day 6 – 5/1/2009

Workout:

1)Barbell Romanian Deadlift – 3×20 – 65/65/65 lbs

2) Swiss Ball Ham string Curl 3×20 –

3) Barbell Bench Press – 3×25 – 45/45/45 lbs

4) Cable Chest Press – 3×25 – 25/25/25 lbs

5) Hanging leg raises – 3×25

Cardio

30 mins on elliptical 2.25 miles. Very slow warm up speed.

Final Workout of this week.  I worked really hard this week. I hope to see some results soon.

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