One Arm Swing   26#   10/10/10/arm

One Arm Triceps Extensions   35#   15/15/15/arm

One Arm Clean-and-Press   35#   15/15/15/arm

Sumo Squats   35#   12/12/12

Workout:

• Type: Strength Training
• Date: 03/10/2010
• Time: 15:00:00
• Total Time: 00:18:49.00
• Calories: 198

Warm-up Calisthenics

5 x 100 yds build-ups (+jog back to start-line)

5 x 20 yds windsprints (+jog back to start-line)

5 x 30 yds windsprints (+jog back to start-line)

5 x 40 yds windsprints (+jog back to start-line)

5 x 50 yds windsprints (+jog back to start-line)

5 x 60 yds windsprints (+jog back to start-line)

5 x 75 yds windsprints (+jog back to start-line)

2 x 100 yds windsprints (+jog back to start-line) finished in 31’06”

Shoreline Stadium stairs—3 round trips in 20’33”21

*my average mile-time on the sprint workout including the rest jogs was about 13.5 minutes/mile.  I was supposed to do a 1.5-mile run at the end, but I had to pick up my wee one at daycare.    I’d been doing more than my usual bit of running lately anyway, so taking that part of the workout off didn’t bother my conscience too much.  I’m sure it will later.  One thing’s for sure, the windsprints don’t seem to get any easier but they are an awful lot of fun.

Workout:

• Type: Run
• Date: 03/10/2010
• Time: 09:30:00
• Total Time: 00:51:39.38
• Calories: 204
• Distance: 2.36 miles
• Average Pace: 21:53.87/mile

(Stationary bike for 32 minutes (9.27 miles), then weights:)

Bench Press   265# (125% of BW)   5 reps

Squats   315#   (150% of BW)   2 reps

Deadlifts   315#   (150% of BW)   4 reps

Pull-ups to Failure   16 reps

(Then treadmill run for 30 minutes–3.16 miles)

*to call this a strength workout is an overexaggeration to say the least, but the people running the Challenge wanted strength updates.  The squats are clearly my weakest exercise.  I was glad to do it, though, because it paints a clearer picture of how I’m progressing.  It also let me know that I can indeed still lift heavy if I have to.  The stationary bike was more the workout session, as was the treadmill run after this.

Workout:

• Type: Strength Training
• Date: 03/09/2010
• Time: 10:40:00
• Total Time: 00:06:00.00
• Calories: 44

(Treadmill running for 45 minutes (4.73 miles), then circuit:)

Deadlifts:

5reps @ 225#/4 reps @ 235#/3 reps @ 255/3 reps @  255#

Pull-ups/Max Reps    12/12/11/10

Bent Barbell Rows   135#   6/8/6/8

Romanian Deadlifts   135#   6/6/6/6

Hanging Knee Raises   15/15/15/15

Center Crunches/2” pause@top   20/20/20/20

*I had already gone through the cycle once when we had to go on a call, and by the time we got back I decided to start over.

Workout:

• Type: Strength Training
• Date: 03/08/2010
• Time: 19:00:00
• Total Time: 00:24:30.00
• Calories: 258

Workout:

• Type: Walk
• Date: 03/06/2010
• Time: 21:00:00
• Total Time: 00:48:00.00
• Calories: 379
• Distance: 2.89 miles
• Average Pace: 16:37.23/mile

Calisthenics

Lunges   10/10/10/10ct

Push-ups   20/20/20/20

Crunches   20/20/20/20

Triceps Push-ups   15/15/15/15 (finished in 8 minutes)

then got distracted…..

Then weight circuit:

Bench Press   185#   11/11/12

Pull-ups   10/10/10

Alternating Dumbell Shoulder Press   2×40#   10/10/10ct

Upright Rows   85#   10/10/10

Sit-ups   25/25/25

Alternating Crunches   15/15/15ct

Workout:

• Type: Strength Training
• Date: 03/06/2010
• Time: 15:00:00
• Total Time: 00:24:46.00
• Calories: 261

(Stationary bike for 32 minutes (9.41) miles, then circuit:)

Deadlifts   185#   12/12/12

Pull-ups to Failure   13/12/8

Bent Barbell Rows   100#   12/12/12

Bent Reverse Flys   2×20#   12/12/12

Sit-ups   25/25/25

*When I logged on to get my sparta challenge workouts for this soon-to-be-past week, I thought they accidentally omitted the 5th workout.  Turns out, that was intended.  Unfortunately, I didn’t know this until the evening, loooong after I had done what I thought was supposed to be the 5th one of the week.  And from the looks of next week, it appears I will be asked to hoist some serious iron.  The sets involve less reps which generally means MORE WEIGHT.  Warming up and cooling down will be essential, and my running/biking/swimming will have to be taken up a notch so I don’t become a gigantimus muscle-bound freak.  For all this, I still haven’t taken one supplement–and am proud to say I never have!

Workout:

• Type: Strength Training
• Date: 03/05/2010
• Time: 10:15:00
• Total Time: 00:17:00.00
• Calories: 179

Workout:

• Type: Walk
• Date: 03/04/2010
• Time: 21:00:00
• Total Time: 00:52:00.00
• Calories: 226
• Distance: 2.89 miles
• Average Pace: 18:01.08/mile

Jumprope   100/120/140

Close Grip Dumbell Bench Press   2×55#   20/23/27

Alternating Dumbell Curls   2×35#   18/18/18ct

One Arm Triceps Extensions   35#   15/15/15/arm

Concentration Curls   35#   11/11/11/arm

Triceps Push-ups   20/22/20

Barbell Curls-21’s   60#   21/21/21 (finished in 26’23”)

Then:

High blocks 25/25/25ct

Low blocks 25/25/25ct

Center In-blocks 25/25/25ct

Center In-blocks 25/25/25ct

finished with:

HeavyBag Jab-Cross 50/50/50/50

Cross Punch w/dumbbells 2×20# 11/12/13/14ct

*instead of running, I integrated jumprope into the workout circuit.  I think it worked out nicely, as that last set of jumprope was a bit painful.  It used to be something I tried like anything to avoid, but I am learning to enjoy it.

Workout:

• Type: Strength Training
• Date: 03/04/2010
• Time: 12:30:00
• Total Time: 00:48:03.39
• Calories: 506

Treadmill Running for 30 minutes (3.13 miles), then windsprints:

5 x 70 yds build-ups (+jog back to start-line)

(20/30/40/50/60/70 yds sprinting/jog back to start-line) x 5 sets

*we then had a CPR call in a top-floor apartment almost immediately after I finished, and my job became equipment acquisition expert, which meant running up and down a shitload of stairs packing gear.

Workout:

• Type: Run
• Date: 03/03/2010
• Time: 19:00:00
• Total Time: 00:55:36.86
• Calories: 659
• Distance: 5.06 miles
• Average Pace: 10:59.34/mile