Well couldn’t get to the gym tonight and wasn’t in the mood to clear out the workout area in the basement so did different type of workout, quick maintenance. Did 3 sets pushups, 2 sets dips, hanging leg raises, crunshes, toe catches and dumbell curls. Still felt like a descent workout. Will be gone this weekend but will get at least a big cardio session in and hope to also get a workout in.  Worst case scenario, another one of these modified session.

Well trully bagged before I even start. This week I really took the intensity up. I’m on my 3rd straight day of training 2X day. Cardio lunch and workout night with some cardio in the night as well. This  year I am going to qualify for Boston… Todays cardio training was difficult right off the get go. The quads were a bit tired from last nights lunges with the barbell overhead and my skipping in my ab workout. Anyhow pushed through it and did another hour for 1200 calories, 7.25 miles on level 8. Tomorrow is layoff day then this weekend long session. I’m feeling really good, especially when I’m done.

Well this week is turning out to be very fruitful in the workout dept. It’s been quite some time since I’ve been able to workout at this level. Find it’s so exponential, the greater the intensity, the more I can do. I also find my energy level is now through the roof. Takes some time to get here but once at this level it’s great. Anyhow got to the gym late, Mr. Mom duties tonight then had to get the kiddies into bed and wait for my relief. As soon as relief showed up I was out of here.
Started the workout with shoulders (shoulder press, standing lateral raises). After I did the overhead press with the squats (50 lbs plus bar) 7 side X 3 reps. After that some biceps (stand one foot dumbell curls, preacher curls). Into cardio studio after for some abs and skip rope. Did toe catches (3 sets with 1 minute skipping between each set, same with other ab exercises), bicycle (elbow to knee, 3 sets with skipping), then lying bench — leg raises, hanging leg raises (superset with dips and front plate squats 25lbs). Then triceps machines (both machines). All in all awesome workout. Good protein shake after and it’s not bedtime…

Well Cardio today was tough. Legs were tired, I was tired but that competitive side kicked in and pushed me through it. I the legs are exhausted and the calves almost cramped up after. I’ll have some good rest days this weekend. Eating is also more diciplined lately. I just want to be at peak performance when i get back into running. Anyhow for the stats, 1 hours 1150 calories, equivilent to 7.5 miles at level 8. Get to the gym tonight for my workout and call it a day : )

Well I brought the skipping rope with me again and figured I’d mix up the ab workout again. I’m going to call this my killer ab workout. Anyhow started with chest workout (bench press, incline bench) and then off to do the abs in the cardio room. I did Toe Catches 3 sets (20, skipping one minute, 16, skipping one minute, 12 skipping one minute), Elbow to Knee crunches ( 12 L, 12 R, Skipping 2 minutes, 12 L , 12 R, Skipping 2 minutes, 12 L , 12 R, Skipping 2 minutes), Plank 3 sets one minute each with 2 minutes skipping between each set, Side Planks (left and right) one minute each with 2 minute skipping between each. This ab workout just burned me right out, absolutely soaked. After those it was time for the weighted reverse crunch, 3 sets 75 lbs, then lying leg raises on bench 3 sets of 12, leg raise supersets with Dips and plate in front squats (3 sets). Lastly was the triceps machine and after all was said and done, burned out is the key word.

Ok it’s me against the machine now. I’m pushing these workout to new levels so that when I get back to running my cardio has greatly increased. I’m also setting the resistance on the elliptical so that it’s not just easy go. I’m at level 8 at the moment and hope to have to up to level 10 when it’s time to get back to running. After Sundays hour and a half session I wasn’t sure how the legs would be today. Anyhow did one hour today at level 8 for 7.5 miles. Was killer workout, I’m not sure I have sweat at that level. I kept the RPM’s in the 90’s for almost the entire workout getting up to 100+ for the last quarter mile. Was an awesome workout, 1200 calories.

Well went for my long cardio session tonight. Wasn’t sure where I would be after this weeks training. Was a very good cardio session. I did 90 minutes of elliptical for 1600 calories and about 8.5 miles at level 7. Kept the RPM at 85+ for the entire workout. Never felt like I was going to run out of energy or that I couldn’t do it. I never watch UFC but was watching it as I was doing my workout and found that it helped the time pass by quite a bit faster. This week go for 4 solid cardio sessions and 4 good workout sessions, starting tomorrow!

Well did an awesome workout tonight. Really pushed it and I feel awesome. Got to gym and figured I’d better do the workout before cardio because it was supposed to be a rest day on the cardio anyhow and figured if I do cardio I’ll get to tired to workout. So anyhow started off with chest (incline and decline press as well as pecdec), back (wide grip chins), shoulders (shoulder press, rear delts and lateral raises), arms (dumbell curl — standing one leg, cable press downs, preacher curls, tricep overhead extensions, dips), abs (reverse weighted crunch, leg raises, lying leg ups, squats with plate out front). Feel great now and finishing it off with a beer hahahaha, I earned it!

I wear the toque after if it’s cold outside because after cardio my head is just freezin…
Well an hour elliptical and fewwww that felt good. I really wasn’t in the mood today but when i got to about 30 minutes I was really feeling it, in the zone let’s say. Anyhow I pushed and was letting the little voice in my head talk me through it, “1/3 the way already, c’mon”, “wow 1/2 way, let’s get it done”, ” yeah 3/4 I’m going to last!”. I love these workouts, things in life can be a bit crazy and it’s such a great time to reflect, to put things together, to find my rythm. A quote I like very much in the movie Phenomenon (1996) with John Travolta “Oh… I found my pace. Simple thing really. Hard to explain!”. Kind of explains it all, things could be rough and I start training (running, working out or any other extended cardio session) and it just all gets clear. Anyhow enough about that, I’m going to start to sound half cocked (draw a conclusion about something while not in possesion of all the relevant facts!).
So the workout statistics, 60 minutes elliptical at level 8 keeping heart rate in the 170bpm range for a distance of approx. 7.5 miles and burning 1150 calories. Feel great now and back to work.

Well I listened to my body for once. Left foot started hurting a bit about 25 minutes into my elliptical so I took to 30 minutes and finished up. Did light stretching after and the pain went away pretty much instantly. Just don’t need to push it to hard, recovery going well. Anyhow did over 500 calories burned in 30 min on the elliptical. After that did an ab workout (leg raises and tried the lower ab bench) as well as one shoulder workout (shoulder press machine). All in all the workout felt great and now I can enjoy the rest of the day.