My Sweaty Adventures

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My Sweaty Adventures

Postby YankeeBC » Tue Dec 24, 2013 2:30 pm

I am going to start this log to hopefully keep myself motivated while on deployment. Very long days make me not want to get up early to go to the gym and I just want to sleep after work. So, for now as starting out I am just hitting the gym twice during off days :mrgreen: I hope to start racing again hopefully in a month or so. Probably just start with a 5K, then a 10K... I have done those before but I hope to eventually move on to doing a half marathon and a marathon in the very distant future.

So short term goals:
Do a 5K
Do a 10K
Train for a bit of speed (I am slow)
And get some good miles going

Long term goals:
Half marathon
(very long term) Full marathon :shock:

Currently 5' 6" and 115lbs

23DEC13
Leg Press- 110lbs, reps of 15x5
Shoulder Press- 50lbs, reps of 10x10
Weighted Calf raisers- 70lbs, reps of 5x10
Abs- 100 center, 100 left, 100 right, 100 center
1 mile run at a 10% incline

Later that day :)
Squats 10x5
200M sprints x10

Christmas Eve (like a boss)
Weighted calf raisers- 50lbs 25x5
Ab roatator- 30lbs 10x10, for each side
Glutes/Leg extender- 50lbs 10x10 each side
Lower back- 70lbs 10x10
Chin ups- With 40lbs counter resistance, 10x5

I usually jump in the sauna for 20minutes after a work out to stretch and hopefully not to be tooooooo sore the next day :P
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Re: My Sweaty Adventures

Postby hakko » Wed Dec 25, 2013 2:54 pm

Nice, good luck with your goals!
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Re: My Sweaty Adventures

Postby YankeeBC » Sat Dec 28, 2013 10:23 am

[quote="hakko"]Nice, good luck with your goals!


Thank You :)

25, 26, 27th-Fly days


28TH
Ab Rotator- 30lbs 25x4 each side
Weighted Abs- 70lbs 10x10
Weighted calf raisers- 70lbs 25x4
Leg extenders- 50lbs 5x10 each side

400M Sprints x4

Overhead eagle thing- 50lbs 5x5
Pull down bar- 60lbs 10x10

400Msprints x4
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Re: My Sweaty Adventures

Postby YankeeBC » Fri Jan 10, 2014 4:37 am

January 6th
Shoulder press 50lbs 5x5
Row 70lbs 5x10
Ab rotator 50lbs 5x5 each side
calves 70lbs 10x5
Shoulder press 50lbs 5x5
Pull down 50lbs 10x5

2 miles on the treadmill

January 7th
Core
Crunches 25- Center, Left, Right, Center
Squats (free)- 15x5
Planks 30seconds x 4

Cardio
5K run on treadmill with 0.5% incline

Upper body
Pulls down- 50lns 5x5
Shoulder press (up)- 30lbs 5x5
Rows- 50lbs 10x5

8th January
Stricly cardio- all the new years revolutioners where EVERYWHERE.....
1 mile @ 10 minutes pace
1/4 mile jog
1 mile @ 10 minutes pace
1/4 mile jog
1 mile @ 10 minutes pace
1/4 mile jog

For each mile last 100m Sprint
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