Tuesday Training – Woo yeah! 45 days till 40

If this is what approaching 40 is going to feel like then I am all in. Getting up at 4:30, being of the house by 6, and in the gym by 7:30, not half-assinng it, getting stronger. Damn I didn’t even feel like this when I was a teenager!

Office gym:

  • Push ups: 25-15-10
  • Weighted dead hang pull ups: 25#: 3×7, 2×5, 4×4, 3
  • Weighted bar dips 25#: 5×10
  • Standing military press: 95# 5×10
  • Body rows + push ups: 5×10
  • 10 rounds of: 15 squats, 10 push ups, 5 pull ups
  • 80# BB Curl: 2×10, 90# 2×5
  • 2 mile hill run at level 3. 9:18/mile pace

 

Monday Training

Office gym: 

  • Push ups: 25-15-10

Super set 1:

  1. BB Bench press: 205×5, 225×3-3, 235×3-2
  2. Pull ups: 5×10

Super set 2:

  1. Incline DB press: 80×6-6, 85×5-5-5
  2. Pull ups 5×10

Super set 3: 

  1. Cable Tricep extension: 160×10, 170×8, 180×5, 190×4, 195×3
  2. Bench dips: 5×25
  • Leg press: 200×10, 220×10, 240×10, 260×10, 280×10, 300×10
  • 2 rounds of 500 meter row @ #10+ 25 push ups
  • 1 mile hill run

 

 

10 K trail and beach run!

Ran a 10K trail run on Saturday morning on Staten Island.  Felt great, I kept a nice steady pace, approximately 10:26/mile.  i would describe the course as the toughest I’ve run in NYC. A lot of tree roots to grab your ankles, a stream crossing, and an approximately 1/4 to 1/2 mile beach run. I am very physched with my performance, at no point was i tired or challenged mentally.  I cam 16th overall, and 3rd in the “Clydesdale” division, men must weigh over 200 lbs, i made it by 1/2 lb!

 

 

Friday Training – ARM-ageddon

I have a 10K trail run tomorrow, and the weather looks down right crappy! Its supposed to rain all night, so the course is going to be nice and muddy. Should be fun!! Since I want to rest up for the run, I took it easy in the gym today. I only did arm training. I don’t think I’ve done this amount/volume of arm work in years. Good stuff. The office gym was actually pretty busy for a Friday morning, a lot of people tend to work from home on Fridays.

Office gym:

  • Push ups: 30-10-10
  • Super set1: Tricep cable pull downs: 150×12-12, 160x3x10/Bench dips: 5×20
  • Super set 2: Tricep overhead db extension: 50×15, 55×10, 60x3x10/Bench dips: 5×20
  • Super set 3: BB bicep curl: 60×15, 70×10-10, 60×15-15/Bench dips: 5×15
  • Super set 4: Cable bicep curls: 110×12, 120×15, 130×10, 140×7, 150×5/Bench dips 5×15
  • Super set 5: BB reverse grip curls: 60x5x7/Hammer curls: 30# db x5x10

 

 

Thursday Training – Body weight blast!

Office gym: Crowded today, about 20-25 people, most doing cardio, blasting away at the elliptical or hitting the treadmill hard there are some serious runners here. There are a few other guys that lift in the morning, one serious dude doing his crossfit mainsite workouts. Its a good group to workout amongst.

  • Push ups: 30-10-10
  • 100 Weighted dips @ 25# (sets of ten)
  • 50 Weighted pull ups @ 25# (broken up into multiple sets)
  • 100 body rows/170 push ups (Body rows followed by push ups)
  • 100 tricep bench dips (banged these out as fast as possible while keeping good form)
  • 100 squats

1 min. rest and hydrate

  • BB bench press  135×20-20
  • Leg press 235×15-15
  • 400 meter cool down jog