DMexican’s BodyBlog

This morning I ran 7 miles total, including the warm up, running, HIIT and the cool down periods. This is my secret to build speed and endurance (read the 2nd set of HIIT towards the end).This is in preparation for a Half Ironman in the middle of September 2009.

Secret for speed and endurance.

Have fun training!!

Amilcar

I have been training to do an Olympic distance triathlon the middle of next month.

Here is today’s workout:
- In the morning I ran 6.5 miles and then I did HIIT on 1 mile with intervals of 1/8 walk at 3.3mph and 1/8 sprint at 9.6mph. After that, I did 1/4 mile cool down and some stretching. Total distance 7.75 miles in 1 hour and 15 minutes.
- This evening I went swimming for 40 minutes…

Tomorrow, I’ll get out on the bike to do 26 to 26.6 miles - depending on the route I take.

Keep training

Dmexican

Here is my brick workout this morning:
- 16 mile bike. I completed the route in 51 minutes, 1 minute slower than last time. Then,
- I ran on the treadmill 3 miles at 7.0mph (comfortable pace) and I had a small HIIT right after:
- 1/8mile run at 9.6mph and 1/8mile at 3.3mph (rest/cool down). I did this twice so my “total run” was 3.5 miles.

 Have a great day!

Amilcar

It’s been 2 days since I worked out. I had a Dentist appointment on Monday morning and then a Business meeting this morning, not having enough time to workout. I typically workout in the morning becuase I like it that way. But becuase I need to continue to train for a triathlon coming up mid July, I’ll do 3 or 4 miles when I get home before I eat. (I just hope I can sleep tonight).

I’ll get up tomorrow morning and I’ll do some HIIT and I might lift some weights as well. (we’ll see). Maybe tomorrow night I can do some swimming too. (I need to do more since I just started -again- a week ago and I have gone swimming for 10 and 11 minutes each time, stopping every 1 1/2 to 2 minutes since I’m not in shape yet…but I will be in 4 more weeks).

I’m going to try Nano Vapor as soon as I receive my shipment, I have been using BSN NO xplode but I’m ready to give something else a shoot. What do you think?

 Amilcar

I took it easy today, I only ran 2 miles. I hope the weather is nice tonight so I can bike 12 miles so we’ll see. I should do that in about 40 minutes or so (at my current level).

Last Saturday, I did 14 miles on my new bike and then I ran 2 miles. So it was a small brick workout session.

Have a great day!

God is good
Amilcar

Today I started with my basic workout. It’s my basic workout becuase I have found that these exercises help me build quality muscle and I gain good strenght and endurance. I started with 1 scoop of BSN NO xplode this morning with 6 oz of water about 20 minutes before starting. It really gets me going…Here is my workout:

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.0mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each)
  
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (5 sets of 165 X 5)
• Bench Press (5 sets of 135 X 5)
• Barbell Row (5 sets of 75 X 5)
• Tricep Extension (5 sets of 70 X 7)

My total workout time was 40 minutes including the warm up and running. Keep on training and have a blessed day

 Amilcar

I have been too busy lately to keep in touch with BB friends but I have been working out and I see lots of progress. I have added some size to my arms. Now at 13.50″. About 2 weeks ago or so my arms were at 13.25″ and back in August they were at 12.75″ (almost 1 whole inch in about 3 months but I have been focusing on arms only for about 2 weeks)

Here is today’s cool workout focusing on my arms. 

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)

Here is my arm workout: ARM supersets (1 set of curls then 1 set of tricep extension with no rest in between – that’s 1 superset)

• Preacher Dumbbell Curl – One arm – alternating (20X8, 20X8 )
• Barbell Curl (45X8 )
• Barbell Curl (50X8, 50X8 )
• Seated Dumbbell Tricep Extension (20X8, 20X8, 20X8, 20X8, 20X8 ). I felt I could add at least 5 more lbs.

Here is the rest of my workout:
• ABS workout (1 set of 15 reps each)
o Reverse Crunch
o Knees to side crunch
o Butterfly Crunch
o Crossover Crunch
o V-Up o Crunch
• Olympic Squats (155X8, 155X8, 155X8 )
• Bench Press (3 sets of 125X8 )
• Chin Ups (3 sets of 8 reps)
• Seated Dumbbell Press (2 sets of 40X8 )
• Standing Calf Raises (145X10, 125X10 )

Have a great day and keep on training! 

In Christ, Amilcar

I started a new workout last Monday to get bigger arms and so far I’m doing good. My biceps were sore a little on Tuesday (my day off) and my triceps are sore today - my day off too (after Wednesday’s workout).

I’m still doing my abs workout and doing little cardio for warm up and maintain the rest of the body…

My goal is to have 14″ arms, currently at 13.25″ and they were at 12.75″ on 8/18/07 (triathlon time)
My current waist is 29″ and it was 28.5″ around triathlon time.

Here is my workout so far.

Have a great day!

In Christ, Amilcar

I changed my workout last Saturday and my upper back was sore. I repeated and tweaked that workout yesterday and I’m not sore today so my muscles are getting stronger on my upper back (I think). But I’ll start a new workout on Monday since I would like to have bigger arms…

Here is my new workout.

Have a great day!

Amilcar

Today, I just felt like doing something even though I had worked out yesterday. I try to skip a day between workouts. Anyway, I just ran 3 miles on the treadmill this morning, this includes 2 - 1/8 mile sprints @ 9.6mph. I typically run at 7.2 mph to 7.6 mph. Just enought to break a sweat.

Have a great weekend!

In Christ, Amilcar