March 31, 2014

Great workouts today! This morning did 5K run then stretched really good. Afternoon session was at the gym!
Superset routine: 30s rest b/w sets
Pull ups 10, 10, 10, 10, 10
Burpees 20, 20, 20, 20, 20
Rest 1 min b/w supersets
Squats 8, 8, 8, 6, 6
DB curls 8, 8, 8. 8, 8
Rest 1 min
Dead lifts 8, 8, 8, 8, 8
Shoulder press 8, 8, 8, 8, 8
Rest 1 min
Wide t-bar rows 10, 10, 10
Calf raises 10, 10, 10
Rest 1 min
Tire flips 10, 10, 10
Battle ropes 30s, 30s, 30s
Rest 1 min
Toes to bar 8, 8
Russian twist 15, 15
Rest 1 min
Plank routine 5 min

Couldn't get 3rd set of toes to bar due to hip flexors cramping. Felt great otherwise today! Got my 100 burpees in, 30+ squats and 30 calf raises.

March 30, 2014

Great workout this AM!!! Think I am back to 100%. Did 800m jog followed by 4x100m sprints, 30 sec recovery b/w sprints, with high altitude mask at 12K. Then I did 100 burpees, 30 squats, 30 calf raises, 5 min plank routine and stretched.
Today was day 7 completed of 100 burpees a day for 100 days and day 26 of 30 day squat challenge. I am also starting 30 calf raises a day for 30 days, my own challenge, today was day 1. I really have began to like planks. I am going to get back to minimum 5 min a day, but look to increase that to 10-15 min.
Have a great Sunday and happy training!

March 29, 2014

Well...it has been since 2/19/14 that I actually posted a blog. I have been doing pretty good since last entry. I have picked my running back up, but not as consistent. I have ran a few races, a 15K in 63:16 and a 5K in 20:34. I ran a Spartan Sprint in GA back at first of the month. Great race! Finished in an hour and eight minutes. big improvement since the one I ran in October 2013. My workouts lately have been focusing on increasing my strength and size. Been doing squats, burpees, pull ups, cleans, thrusters, battle ropes, tandem pull ups, etc. Still use little rest b/w sets and do super sets with the routines, just dropped my reps somewhat for increase in size. Currently I am participating in the 30 day squat challenge and 100 burpees a day challenge. I started training with the high altitude training mask a few weeks ago, but over did and ended up with respiratory infection. Looking forward to getting back to it on Mon. I will be starting my running back 3-4x week starting on Monday. I am still around, just not been blogging as much. I will get back to posting my blogs and look forward to increasing my training again.