Jumprope and Kettlebell circuit
Jumprope 100/100/100/100
One Arm Clean and Press 35# KBell 25/25/25/side
One Arm Swing 35# KBell 15/15/15/side
Russian Twists 26# KBell 15/15/15ct
*When I finished this, I became the family werewolf and chased my kids around while they rode their bikes. When I caught them with increasing frequency, I was relegated to family zombie and had to shuffle-step to catch them. Typical PacNW winter day–REALLY sunny, and REALLY cold!!!
Workout:
- Type: Strength Training
- Date: 03/13/2010
- Time: 15:00:00
- Total Time: 00:31:06.08
- Calories: 328
Filed under: Strength Training
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sparta challenge wk9, workout4
(Stationary bike for 32 minutes (9.45 miles), then circuit:)
Squats w/Side Grip Bar Contraption 245@6x/265@ 5x/295@ 3x/295@ 4x
Single Leg Press 200# 8/10/12/leg
Hungarian Split Squat 70# 12/12/12/leg
Pull-ups to Failure 14/14/12
*the squat contraption was this “bar” that is shaped like a big ring with side-grips. It has the standard mountings for Olympic plates. You step in the center of this ring, grab hold of the grips and lift. In the end it’s similar to doing dumbell squats. What’s nice is that you can put on a lot of weight. The squat rack at the Y is this thing where the bar is mounted onto a track–something I HATE because the motion doesn’t feel natural.
Workout:
- Type: Strength Training
- Date: 03/12/2010
- Time: 11:15:00
- Total Time: 00:20:00.00
- Calories: 211
Filed under: Strength Training
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sparta challenge wk9, workout3
(Treadmill Running for 50 minutes (5.31 miles), then circuit:)
Bench Press 225@ 8x/225@ 5x/235@ 3x/245@ 2x/245@ 1x
Incline Dumbell Press 2×65# 10/10/10
Weighted Dips +25# 9/9/9
Push-ups 17/17/17
MedBall Twists 15# 20/20/20ct
Workout:
- Type: Strength Training
- Date: 03/11/2010
- Time: 18:00:00
- Total Time: 00:22:42.00
- Calories: 239
Filed under: Strength Training
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a walking dog is a happy dog
It was a little brisk walking the dog. She was having fun, but it was cold and shitty for a bit. Then I realized I was wearing shorts.
Workout:
- Type: Walk
- Date: 03/10/2010
- Time: 21:00:00
- Total Time: 00:46:00.00
- Calories: 363
- Distance: 2.87 miles
- Average Pace: 16:02.57/mile
Filed under: Walk
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Kettlebell stuff–funfunfun!!!
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
Filed under: Strength Training
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sparta challenge wk9, workout2
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
Filed under: Run
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sparta challenge strength test
(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
Filed under: Strength Training
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sparta challenge wk9, workout1
(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
Filed under: Strength Training
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happy doggie
nothing like a nice evening stroll before the weather turns to shit.
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
Filed under: Walk
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weights on my own
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
Filed under: Strength Training
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