Playing from behind

With 8 days until the Freedom Run, I feel woefully unprepared! But there is little I can do about it now except press on and hope for the best (a a huge kick from adrenaline to push me to run 45 seconds faster per mile). Any way...
6/22
Mark and I mostly just shot bows all morning for our Saturday morning workout. I just thought of a great adaptation for it though to make it an actual workout. Oh, and we threw rock, too.

6/23
Football practice! lots of sprints, but that's about it.

6/24
3x265 narrow grip bench
4x10 55lbs DB incline bench
4x12 165lbs seated cable row
2x10 35lbs DB seated power clean
15x40lbs DB swiss ball crunch
15x20lbs DB 3 point decline crunches
15x20lbs DB knee raises
15x myotatic crunch

6/25
Mark and Liam could not make it to Vollrath, but Jason and I did a lot of sprints, only about 12 up hill, but about 15 football drills, and 25 routes each, so we each ended up sprinting about 50 times each, and we also did push ups, squats, and mountain climbers in the last set.

I ate none too healthy Saturday, cheat day Sunday, pretty good Monday and Tuesday (but I need to cut down on the trail mix).
And that catches you up! Tata!

Ummm, I need to play catch up.

It has been too long since I last posted here (over a week by now). I will add in all the workouts I have done since then in one post.

6/13
5k from home, 10 minute rest, 5k to home. Both medium speed.

6/14 Upper Body Repetition (90 seconds rest between sets unless otherwise stated)
185 bench press, max reps (18), 1 minute break, then max again (10)
3x10 60lbs EZ bar skull crushers
Pull ups, 10/10/8
3x12 20lbs DB lateral raises
3x10 35lbs DBs hammer curls

6/15, back at the farm, Mark and I went through a relaxed workout.
5 laps of the orchard/10 Gavins/15 Pull ups/20 tire throws/25 shrug to upright row (75lbs bar)/30x40lbs KB swings/35 push ups/40 stump jumps/35 push ups/30 swings/25 shrug rows/20 tire throws/15 pull ups/10 Gavins/5 orchard laps

6/17 Max Rep Upper
Back at PF with Maryl, we went through another DeFranco work out. (90 second rest between sets unless otherwise stated)
Incline bench, 3 reps x235lbs
3x10 Decline 50lbs DB bench
4x15 bent over barbell row, 135lbs
3x10 80lbs cable rope pull to throat
15 reps of 40lbs swiss ball cable crunches
15 reps of 20lbs DB 3 point decline bench crunch
15 reps 155lbs floor wipeers

6/18
Back at Mark's barn, he was still burned out, and Liam survived a fire that day, so we took it pretty easy on our body.
We ran a lot of football receiving routes... lots
Circuit- 10x75lbs BB squat press/40lbs KB swing/push ups
more routes
circuit again
more routes

6/19 Max Lower Body
Box Squat 3x310lbs
15/12/12 bulgarian squats w/ 50lbs DBs
4x10 reverse hypers
2x45 seconds 10lbs plate pinch
I then hung around PF for a while and did a quick upper body workout of
bench 5x235lbs/10 push ups/1 minute break/2x285lbs/10 push ups/1 minute/ 10x135 slow descend, explode up bench

6/20
I decided to get back to the tabata workout with only two weeks until the Freedom run, so I showed up at PF at 10pm and jumped on a treadmill. I set the incline to 7.5 and the speed to 9.5. Once it was up to speed, I simply ran 20 seconds on/10 seconds off. It is a really simple workout to understand. I did 15 cycles.

6/21 Upper Body Repetition (90 seconds rest unless otherwise stated)
Max reps 185 bench x23/1 minute rest/x9
3x10 55lbs DB floor press
2x10 165lbs lat pull down/x10150lbs lat pull down
x12 25lbs DBs lateral raises/3x12 20lbs Dbs lateral raises
10x30lbs DBs alternate curl/x10 35lbs DBs/x10 40lbs DBs/x10 35lbs DBs
15 myotatic crunch
5x4 seconds ab twist hold/5x4 seconds ab twist holds
Then I came home, did some overhead presses, a little bench, and some pull ups.

So that catches everyone up to what I have done up to this point, but I am sure I will do more today. I feel it!

Also, I want to point out that as of this 9:15 this morning, I had taken in 70 grams of protein to 25 of carbs. It will be a good day today.

I just need to post this stuff the day I do it.

Monday morning, a friend joined me at PF for a workout. I got this workout from the website of Joe DeFranco, considered one of the 5 best trainers in the US, and brought up NFL players like Miles Austin and Brian Cushing as well as Triple H. I thought he could help me. Each set was done with 90-120 seconds rest between.
-3*225 incline bench
-3 sets of 10 db bench 70
-4 sets of 12 db bent over row 60
-2 sets of 15 rear delt machine 80
-3 sets of 15 weighted abs (swiss ball crunch with machine (40lbs), decline ab twists w/ 20lbs DB, floor wipers with 135 lbs bench)
I also ran to and from the gym giving me a little over 6 miles on the day.

Tuesday I went pretty easy, because I felt like I needed another day with only one workout. Mark, Jason and I met up at Vollrath at 840 and did
-3 hill sprints
-5 foootball drills (total 4 change of direction, 50 yards of running/3 CoD, 25 yards/5 burpees)
-Broad jump half way up hill, then sprint/back pedal halfway up hill, then sprint/back pedal up hill with hip flips
-3x sprint up hill, turn left or right and sprint through on command
-2x 40 yard sprint
-5 Defensive back coverage/receiver drills
-2 fartleks around the bowl
-2 hill sprints
It was muggy and damp and humid, and the bugs were out. Not that pleasant, but a good workout.

Two a days are getting exhausting!

Friday morning, I slept in a little late, then realized how late and barely had time for a new work out. With hardly 15 minutes, I set a time limit of 1 minute rest between sets (2 of each exercise except squats).

-Max Dips 29/16

-Skull crushers 50lbs EZ bar, 15/15

-Chin ups, 15/8

By this time, my arms were very wobbly, and I was surprised at how quickly I got worn out.

-Seated Dumbbell Press, 25lbsx15/35lbsx14

-Hammer Curls 35x12/12

-Parallel squats 235x7

My arms felt like fabric by the end. It was so much tougher than I thought it would be.

Saturday, Mark and I tested 300 again. I completed the routine in a new PR of 17:39, nearly a minute faster. Mark finished it this time, instead of puking, in a time of 19:12, so his name now goes up on our Champion Scroll.

Feeling tired, but good, I went on an hour long run after work, just to shake out and feel alike. I ran out to Rangeline Road from Festival, cut through Kohler, came down Indiana, and then up the big smaller of the Taylor Drive hills, and back to Festy. Good run! I had also had nothing to eat but a dozen doughnuts and a half gallon of milk at work... it was a peculiar run.

mornings are rough

I ran again this morning. I dropped Tyner off, and set up to run 4 laps; a 5-mile time trial.
My time (and splits) after each lap...
8:22(8:22), 16:47(8:25), 24:52(8:05), 32:30(7:38). I was very surprised with the final outcome, running the last 2 1/2 miles in an average of about 6:10/mile. Not bad for being rather out of running shape. Given a month, I should be able to improve that to maybe as low as 5:50. Whoot!
My morning was not done, however. I headed over to PF, and, with a mere 7 minutes to work out, going.
-Squat, 235x10/toe raises with 15lbs DBs x 50/15lbs DB 3 point curls x 15
-shallow squat, 185x25/35lbs DB Bulgarian squats x 5 each leg
And that was it. Time was up. I feel a bit worn, but good, too. I like it.

A month to go

After my mile time trial debacle, I reflected. Tuesday, I realized I only had a month until the Freedom Run. I needed to get in shape. I found a city block that was about a mile and a quarter around, so...
-after dropping my sister off at church, I ran the block fast in 7:31.
-a five to seven minute rest later, I ran it in 7:18.
-Another rest, then I sprinted the parking lot, which is maybe 160 meters., walk a half lap, sprint, etc. I did it 7 times.
-When I arrived home, Iwent and benched 225x4 wide grip.

I didn't work until 11, so I had about 4 hours to kill, so I slouched around for a bit, then got ready to go to work by doing...
-80lbs EZ-barx5drag curls+5curls
-225lbs BP Wide grip
-80lbs EZ upright row

I then walked to PF, and upon arrival...
-Squat 255x3/3 point decline crunchesx10
-255x4
-275x3
Brief break
-Bench press 255x3
-275x2/floor wipers x10/windhield wipersx6
-295x1
-295x1
-255x1 narrow+2normal
-20lbs DBs 3 point curlsx10

After work, I had an hour and a half of Rugby practice from 6-730, and then headed out to Marks barn for Sparta. George started with us, and then Patrick, Liam, and their brother in law John joined us when we were almost done with set one, so sets 1 and 3 were the pacers.
-Step up knee raises x15 per side/weighted oblique crunches/alternating squat rows with 40lbs kb
-overhead squat (80lbs barbell) or clean and jerk/table top crunches with 7.5lbs weight/push ups
-40lbs KB swing/10lbs dbs dumbell raises (front and lateral)/plank twists, cheek to cheek
-tire throws/reverse lunges with jump kick/80lbs barbell curls
-7 driveway sprint relay
-max push upsx2 (61/39)

I was exhausted, so I took Wednesday off. Cheerio!

Take the good with the bad.

I started off my morning with some jump roping, simply to get back into it. I was doing a lot of jump roping for a while, and I thought I could feel the effects of it, and I got out of the habit. I also did some wide grip bench press (4x225) on the bench in my basement, and then I took my sister to morning church, where I ran some agility tests in the gym for about 20 minutes, then did push ups (25 decline, 30 incline, 16 walking). By that time church was over, so I took my sister back home, got ready for work, and ran to PF in 21:16. so far, not a bad start to the day.
1- I set up the squat rack with 235x5/10 myotatic crunch/25 dips
2- squat 235x5/I held a 15lbs DB with my feet raised them 4 inches off the ground and did 25 crunches/a useless tricep extension workout
3-squat, 245x5
I considered running home, but the weather was too beautiful, and I decided to simply walk home.

Bad food- I had dinner at a friends house, and we downed 4 pizzas and 3 bottles of soda and a half gallon of chocolate milk.

Gotcha!

The plan today was for a workout that went by quick, so Mark and I decided that the first one we did that first weekend in April was the best option; the pyramid. We were joined by Liam and Patrick, so I was teamed with Pat, Liam with Mark. I would do a workout, then Pat would do it, then we would record our time. Then I would do the second, etc. Mark and Liam started once we had finished our first workout.

1- 5 laps around the orchard

2- 10 Gavins (burpee with clean and press, 35lbs DB)

3- 15 pull ups

4- 20 clean and press with feed bag

5- 25 90lbs DL

6- 30 40lbs KB swings

7- 35 push ups

8- 40 alternating jumping lunges

9- see '7'

10- see '6'

11-15 see '5'-'1' respectively.

It was a bit difficult going through, but it was on the way back that things got really hairy. We got hung up on DL, and that was after KB swings. Mark and Liam caught us at swings, passed us when we were on DL, and then Pat took a vomit break (Liam had one earlier). then Mark's neighbors showed up, so we stopped for about 8 minutes, so we cut everything else out (we only had Gavin's to do) and finished with the run. 

All in all, good workout. Two people to puke. EXCELLENT breakfast provided by Abbie afterwards (french toast, snausage links, a kale, spinach, peach, orange, yogurt, and healthy seed concoction smoothie), but at work I could feel fatigue in my legs, and I have muscle soreness through out my body. And I have football practice tomorrow!

So what's the plan? Hmmm... let's do something else!

I wanted to go for a 6am run. I wanted to go to Planet Fitness and work out before work. I then wanted to run home. Instead, I slept in, barely had time for breakfast, and hit traffic so I was a couple minutes late. I just worked out a little bit after.
I did some squat (2*3@275), incline bench (1*3, 1*2@225), narrow bench (2*5@225), 3 point curls (25@12.5)seated row (8@165), bent over row (15@65), and then the lazy kicked in, so I went home to eat dinner, but on the way, I remembered a friend was moving. So I helped her move for 2 hours or so. Good work out.