yadmit’s BodyBlog

I have a goal… it may not be lofty to some, but to me it kinda is.

I used to run a six minute mile in grade nine. That was many years ago, and six minutes wasn’t a lot then, really… but at least I completed it.  Today, a six minute mile is out of the question, for now, anyway.

I want to complete 5k in a short period of time.  Not sure on a goal time yet, but my first goal is to do it non-stop running.  

Here’s how today panned out on the treadmill:

Distance:  3.1 miles
Time:  42:10 - this included a five minute walking warm up.  I alternated 3.5mph walk with a 5.5mph run.  I am pleased to report it was mostly running today.

HR:  top was 145bpm

With a four minute cool down my total distance was 3.31 miles.  I burned 435 calories.

I followed that mess up with 13/12 burpees and medicine ball slams (11lbx20×3) and some stretching.

We’ll see what my knees think of today tomorrow.

t

Here’s what I did yesterday

Burpees: 11

SS:
Chins: 5/5/5
Bulgarian Split Squats: 10/10/10

SS:
Chins: 5/5/5
Step Ups: 10/10/10

Burpees: 11

I did this at a playground at a beach… got a few odds looks, but… whatever… ha…

Here’s what I did yesterday

Burpees:  11

SS:
Chins: 5/5/5
Bulgarian Split Squats: 10/10/10

Chins: 5/5/5
Step Ups: 10/10/10

Burpees:  11

I did this at a playground at a beach… got a few odds looks, but… whatever… ha…

Start:  7:21am
Finish:  8:17am

Warm Up:  Five minutes on a recumbent bike

Squats:  45×10/95×10/115×5/135×3/155×2/175×3/195×1/205×1/155×5/115×6

Burpees:  9+10

Hyperextensions:  BWx10×3

Thoughts:  Good today.  I feel now as though I could have lifted more, but at the time the reps were hard.  I may have been able to push 210, but wasn’t going to risk it. 

Followed with six minutes of stretching and foam roller.

Weight this morning was 180.6.

t

Start:  7:20am
Finish:  8:15am

Warm Up:  Five minutes on the cross trainer

Chins:  10/3/2 
Waiter Walks:  (LH)20×1/(RH)20×1/(LH)25×1/(RH)25×1
Alternating One Arm BB Press:  60×20x3
Medicine Ball Slams:  13.2×20x3
Medicine Ball OH Squat:  8×15x3
Medicine Ball Two Arm Wall Throws:  4.4×20/6×20x2
Burpees:  10/7

Thoughts:  I followed with ten minutes of stretching and foam roller.  I did drop a few things for time.

I’m thinking of making Friday a Squat day.

t

Start:  7:17am
Finish:  8:30am

Warm Up:  Five minutes on the treadmill

Farmer Walks:  60lbsx1×3
BO BB Rows:  70×15/14/9
Alternating One Arm BB Press:  55×15/20/20
Medicine Ball Slams:  13.2×20x3
Medicine Ball Squat Throws:  8.8×15x3
Burpees: 10/5
Ball Toss/Catch:  4.4×15x3
Planks:  60s/30s/30s

Cardio:  Treadmill - one minute warm up.  I alternated one minute at 3.5mph with one minute 5mph.  Total eleven minutes followed with a three minute cool down.

Stretched for six minutes after.

t

Darn Good Deadlift Day

For me, anyway…

About a year ago I did a bunch to see what I could lift.  I’m a smidge above that.

Here’s what happened:

Warmed up and then lifted heavy things

135×10x2/225×5/275×2/295×1/315×1(PR)!/320 (miss) tried again, no luck/225×5/135×10

Oh, I did my 12 burps too.

I seem to recall having more of a challenge recovering in my rest period last time than this time.  I took three minutes between sets.  They felt fast.

On the 320 my back started to round, but I did get the thing off the ground a few inches.  Gave it another go and my legs were telling me this just wasn’t gonna happen.

Now, the PR is only three pounds, but damn, I don’t care.

Only 786 pounds to beat the apparent world record.

t

Start:  7:19am
Finish:  8:24am

Warm Up:  Five minutes on the treadmill

Waiter Walks:  25lbsx2 laps(LH)/25lbsx2 laps(RH)/25lbsx1(LH)/25×1(RH)
Chins:  9.5/2.5/3
Alternating One Arm BB Press:  55lbsx20×3
Medicine Ball Slams:  13.2lbsx15×3
Burpees:  10
Ball Toss/Catch:  4.4lbsx15×3
DB Crawls:  10lbsx15×3
Planks:  45s/35/37

Thoughts:  I followed with ten minutes of stretching and foam roller.

I was going to do med ball throws against a wall, but wasn’t sure where I could do them without breaking through the drywall.  ha… the area I was going to use was being used by someone else.

t

Start:  7:24am
Finish:  8:34am

Warm Up:  Five minutes on the treadmill and eight burpees

Farmer Walks:  120lbs(2-60s)x3 laps of the gym
BO BB Rows:  90×15/80×9/80×8
Alternating One Arm BB Press:  55×15x3
Medicine Ball Slams:  8.8lbsx15×3
Medicine Ball Squat Throws:  4.4lbsx15/8.8lbsx15×2
Medicine Ball Push Ups:  (RH)15/(LH)15/(BH)9

Ball Toss/Catch on Swiss Ball:  4.4lbsx15×3
DB Crawls:  15×3
Planks:  45s/41s/30s

Thoughts:  I followed with 12 minutes of stretching and foam roller afterward.

My weight this morning was 183.4.  Apparently I enjoyed the pancake breakfast I attended a lot. 

This little mess of stuff felt pretty good.  I did change one movement for the rows as I felt there wasn’t really anything devoted to the back.

t