1/4/2013 - Week 1 Concludes

Today was Workout 4 of Week 1. I got to lift again! I felt so psyched to be able to hit the weights. I'm still getting used to the new routine and more specifically 2 sets of 6-10 reps (and higher weights).

Saw some people I've missed over the last week or so and got a chance to catch up with Cindy. Funny how the gym ends up being so social, or more interesting, how you can become dependent on that social interaction as part of your workout.

Seriously enjoyed moving bigger iron today. It was good. 

Workout 4 Arms and Calves

EZ Bar Curl                             80 x 2 x 10

Close Grip Bench                    140 x 2 x 8

Skull Crusher                           85 x 10, 90 x 10

DB Curl                                   50 x 10, 55 x 10

Standing Calf Raise                  150 x 2 x 10

Seated Calf Raise                     150 x 10, 160 x 10 

Torso Twists 120 x 4 x 25

20 mins Stairmill 

Cold and snowy streets at work. Again no walking at lunch.

30 mins elliptical

 

1/3/2013 - Another Day Not Lifting

Between the new 4 day split for my strength training and the class offerings at the gym, I decided to hit yoga today. I haven't been in a while and I definitely feel the benefits when I go.

It was a good class. Not many people and I was made well aware by my body that I have been putting off flexibility exercises for far too long. One thing that caught me off guard was how much fatigue I was noticing in my shoulders. I routinely do some pretty serious shoulder work and count the strength and range of motion of my shoulder joints as a one of my strong suits, but downward facing dog was kicking my ass.

On the plus side we did some new combinations and some pretty decent standing and balance work.

Lying Leg-Hip Raises 25 x 4
60 mins of active yoga

Still wicked cold out. Too cold to go too far outside, so I hit the elliptical at work.
50 mins elliptical

Cardio Day

Still getting used to not lifting every day. It feels counter productive. I went to the gym this morning for some sweet time on the elliptical machine (yeah!). 

My plan had been to hit the Max Fit class at the gym this morning as Amy, the instructor, has finally returned from a shoulder injury. I was a big fan of this class last winter and spring, but had to give it up because it was causing some knee issues with my race training. Unfortunately I'm still recovering from being sick last week and I don't have the lung capacity for Amy's class, so elliptical it was.

60 boring mins on the elliptical
Hanging Leg Raises 25 x 4

Before the holiday break I was making time during lunch at work to go for a walk. Today was the first day back from my vacation and it was way too cold. I guess as part of my plan to "rest more", I shouldn't go for a three mile walk every day at lunch (especially if I'm doing an hour of cardio in the morning).

I'm very happy that this is a three day work week.

Happy New Year

January 1, 2013

This time last year I was on the mat as much as possible, training hard to get my blue belt in BJJ. I was also inspired by my friend Sam to begin training for a marathon. I had been running with her as she prepared for the 2012 Disney Marathon. I counted my New Year's Day run of last year to be the official kick-off to my marathon training.

I received my blue belt last February and completed my first marathon just six months ago. While both of these events seem like they happened just yesterday, I find my self surprised to look back at setting my goals for 2012 and feeling like I should have set longer-range goals. When I received my blue belt, my marathon training was ramping up. I found that the amount of running I was doing didn't lend itself to the physical nature of Brazilian Jiu Jitsu training and I needed to cut back on BJJ to keep preparing for my marathon.

After the marathon, I started riding my bike and trail running to keep myself motivated and active. I also resumed BJJ training as much as my schedule would allow. While content to continue with my rides and runs, part of me craved the next goal. I knew I wasn't interested in trying to squeeze another big race into my year (wifey was as burnt out on race training as I was), and luckily I fell into the Challenge at my gym.

This year I'm feeling really positive about my goal of competing at the GSO. Its at the end of October, leaving me ten months of time to train. I hope I can maintain my perspective. I was also pleased to learn that my sister-in-law, Beth, received a new bicycle from her sister-in-law. While it is unreasonable to think that we can share bike rides (we've never run together either, just a race we ran, but at different paces) I hope we can benefit from a mutual interest. Beth did mention something that surprised me. She is interested in competing in the Pumpkinman Triathalon in September of 2013. Do I dare step up to the challenge of a triathalon?

Resolutions for 2013-
Rest more.
Seek balance, everywhere.
Challenge yourself.
Appreciate your life.
Don't be limited.
Enjoy your family.

Slept in again today. Didn't get up until 9:30 or so. It felt wonderful. I was sure that my vacation was going to be business as usual (up before 5:00, hit the gym early, double sessions) but I was so wrong. While getting sick stunk and frustrated me, it forced me to rest and I needed that. Last night's rest was just fantastic. Coffee was super tasty today and I enjoyed puttering about the house in my jammies for a while, so I hit the gym sometime after noon.

The gym was pretty quiet again. I ran into Dave Whitney and we caught up. I didn't see Caley, but I'm looking forward to having a chance to talk with her about my plan. I'm still working on getting acquainted with the new workout. Establishing weights for workouts of five exercises with two sets of six to ten reps is way more tricky than it appears. Lots of trial and error.

Workout Three - Legs
Squats - 225 x 2 x 10
Stiff Leg Deadlift - 225 x 2 x 10
Leg Extension 165 x 2 x 10
Barbell Lunges (rear) - 120 x 2 x 10, 90 x 5 to deload

Stair Mill - 20 mins.
Lying leg-hip raise - 25 x 4

Day 2 (or -1)

12/31/2013

Wifey mentioned that she wanted to hit the gym today. She also had an appointment to go to. I forgot to set my alarm, overslept and woke up without enough time to hit the gym before she needed to do her things. I ended up going around 4:00 pm, as it was New Year's Eve and I had the day off.

Now I typically hit the gym between 5:00 and 7:00 am, so 12 hours difference was a big difference. No one from my usual early shift was around, and the weight room was crowded with "young folks." I bopped through my workout. It was the second day of a new 12 week program, which has me doing far less work than what I have been doing the last six weeks (repeating the final phase of the Challenge workout).

I was also feeling guilty about my needing to take four days off to fight the flu and the amount of garbage I ate over the holidays, so I did an hour on the elliptical and wrapped things up with some ab work (my new motto is "everyday is ab day" or "core strength is more strength").

Workout Two - Back and Traps
Pull Ups - 2x8, 2x6
Rack Deadlifts - 245 x 2 x 10
Bent Over Row - 165 x 2 x 10 front grip, 165 x 2 x 10 rear grip
Barbell Shrug - 205 x 2 x 10
Dumbell Shrug - 75 x 2 x 10

Elliptical - 60 mins
Torso Twists - 110 x 4 x 25

It Has Started

December 30. Not quite the end of the year, but close. A time of resolutions, decisions made to make changes for the new year, a new life, new hope. This blog may seem like a resolution, but this isn't fueled by a changing of the calendar. This goes deeper.

A little more than three years ago I decided to make a change in my life. I started eating better. I started working out. I decided to try new things. Since then I have trained MMA, become a runner, studied Brazilian Jiu Jitsu, raced a marathon, started cycling, trail running and most recently weight training.

Since starting this journey, I have understood the importance of weight training and strength on my health. I have focused on lifting while working out in the past, but in this push, it has always been secondary training. As summer became fall this year, I made a decision to take some time off from my traditional routine of running and riding and focus on weights. I joined a 12-week program at my gym that would keep me motivated and focused. It would allow me access to a trainer, provide me with a detailed work out and keep me working hard. I had fun following the program and ended up winning the physique competition that concluded it. I found that I really enjoyed the experience and was left looking for another challenge.

I received lots of encouragement to continue with the bodybuilding side of weight training. While it was never something I ever thought I would get into (I never thought I would do MMA, BJJ or run a marathon) it was something that I could see myself completing. I started doing my homework, reading up about other people's experiences and figuring out how much time I might need.

I have made a decision.

I am going to compete in the 2013 Granite State Open on October 26, 2013.

http://www.granitestateopen.com/