Hello All,

Thanks for checking out my journal.  I will log a week per post and then edit it as the days pass...A week is sun-sat.  

We have a gym and locker room at my office with fitness trainers.  We do a "running" class every Wed and Fri at noon (good group of about 10-15 of us).   I also have a decent set of equipment in my garage for weekend stuff.

I will put in what i plan on doing at the beginning of the week and edit accordingly.  


02/28 - Off  (did a killer workout (plyometrics) the past fri and needed 2 days to recover, trying not to overtrain)

03/01 - Upper Body Strength (2 nonstop circuits , 3 sets each circuits)

Dumbell Chest Press
Dumbell Rows
Dumbell Cleans

Pushups (progressing to one arm)
Pullups
Pike Presses (progressing to handstand)

03/02 - Run
Did 2 miles as fast as possible and then finished with 3 100 yard hill sprints (walked back down)

03/03 - Off

03/04 - Missed today (swamped at work)... will have to make it up Saturday (it's suppose to be nice so I'll take my son to the park)

03/05 - Run
1 mile for time, 5 100 yard hill sprints, another mile for time, 8 more hill sprints (last 8 sprints were brutal).

03/06 - Park workout -- Pushups, pullups, dips, pike presses, single leg squats (legs were pretty fried from the sprints on Thurs)

Week of 03/07 - 03/13


3/7 Off


3/8 - 60 degrees and sunny so headed outside.  Did 10 hilll sprint and at the top of the hill did a plyometric excersise (jumped onto a picnic table, jumping lunges, burpees) then walked back down.  The sprint into burpees were killer.


3/9 - Squats, Weighted Pullups, Benchpress


3/10 - 5K for time (doing a thing at work)


3/11 - Off


3/12 - 5K for time (doing a thing at work)


3/13 - Off (my back hurts for some reason)

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** We're doing a group 5k run next week so the trainers are having practice runs in the parking lot.  My workouts are not ususally like this but it's fun and with a group of my buddies.

Starting a new workout schedule this week (with the help of wlfdg):

3/21 - Squats, Standing Front Military Press, Deadlifts, Bench Press

3/22 - Conditioning Circuit... burpees, renegade rows, bw squats, jumping jacks, rest... x8 (each excersise/rest was for 30 sec at max speed/effort -- originally planned 5 rounds but got 8 in... feeling good).  

As the night progressed, I realized I'm pretty damn sore from Sunday's workout.

3/23 - Power cleans/push press, weighted dips, weighted pullups...  did bicycle crunches, side planks and swimmers at the end.  Feels good to be back in action.

3/24 - Hill Sprints (did about a 3/4 mile warm up and then 10 100 yard hill sprints)  It was awesome... I beat people that used to smoke me on the sprints... I'm pumped.

Oh man... I'm paying for it today though (3/25)... my glute/hams are destroyed

3/25 - Dumbell Cleans, Bench Press, Barbell Rows 5x5

3/26 -  Did 4 miles (weather cleared up).

3/27 - Off

The next few weeks are my busy time at work (finance person/quarter end) so workouts at lunch won't happen.  Will be using my home equipment (bodylastics bands and a weight vest) and will not be as structured:

4/4-  Off

4/5 - Weighted (wore weight vest)... pushups, pullups, single leg squat, pike presses, grip trainer (active rest i guess) ... 4 circuits non stop.

4/6 - off (burnt out from work... and lazy i guess... did take 3 15 min mini breaks and walked around the building... so 45 min of walking... not really exercise but it's better than nothing)

4/7 - squeezed in a class at lunch... was conditioning... pretty fun... burpees, bw squats, pushups, mountain climbers, jumping jacks, high knees... in a circuit... x7 in 30 min.

4/8 - Took my son to the part after work... did pullups, girdona dips (spelling), pike presses, pistols and calf raises (also got in 2 15 min walks around the building... gotta squeeze in what i can given my current schedule)

4/9 - Off

4/10 - Yoga

4/13 - Squat, bench, deads, standing overhead press
4/14 - Hill sprints today

I have to admit I'm a little jealous. I tried to alternate squats with Tabata cycling and it didn't go well for me (the following squat session was weak). I'm a beginner (and not a young one at that) and following Starting Strength, so almost every squat session is a PR for me, but still.

Good job.

4/18 - A different yoga dvd (the same one that killed me last week... not so bad this time)

4/19 - Off (too busy at work to take a lunch)

4/20 - Off (too busy at work to take a lunch)  sucks

4/21 - AM yoga (~15min) 1st thing in the morning, 2 miles for time at lunch

4/22 - AM yoga (~15min) 1st thing in the morning, powerlifiting in the gym

I really like the AM yoga...  since i hurt my back a month or so ago, i really want to make sure that never happens again.  Since i sit on my arse all day at work, this really helps with the stiffness in the morning.

4/23 - 5k for time at lunch... good time

4/24 - off... got hammered friday night at a bachelor party.

5/2 - Off

5/3 - Hit the iron (squat, bench, dead, oh press)

5/4 - Ran 2 miles for time then some yoga poses for a good stretch

5/5 - off (will be busy at work)

5/6 - hit the iron (Cleans, dips, pullups)

5/7 - run (hammered out 4 miles... could have just kept going but had to shower and get back to work).

5/8 - yoga

5/16 - Went to the playground with my wife and son.  Did a 3 mile run around the track (10 laps) and did pullups, dips and pistol squats.

5/17 - 2 mile fast run and then did Clean and press, weighted pullups, weighted pushups

5/18 - off (too busy at work)

5/19 - off (too busy at work)

5/20 - off (too busy at work)

5/21 - off (too busy at work)

5/22 - because i took 4 days off, I brought it today.  Did the usual strength trainining but was fresh and angry (because missed 4 days)... awesome.