I’ve been working out for awhile but thought it’d be good to keep my log here. I set a goal to run 300 miles by Feb 2nd several months back. I’m about 8 miles away from it. I ran 7 miles 2 days ago and am extremely sore today. Also slept very poorly. I don’t think running 8 miles in the next 5 days will be impossible. My fastest recent 5K is 25:25, a bit over 8 min mile pace. I don’t have any particular goals I’m shooting for currently with regards to weight training. I’m mainly just trying to cover each of the muscle groups each week. The exception is often legs due to how it affects my running goal. I suppose I should start by taking measurements which I’ll try to post later today. I don’t know how much I can bench, deadlift, or squat since I normally don’t try to max out. I typically bench between 150 and 180 lbs, up to 3 sets of 10. Most I’ve ever benched is 205 lbs, but I think I could do a bit more. I don’t have anyone to spot me so always afraid to do more. I squat about the same weight, same reps. Im currently only able to do 4-5 pull ups. But I’ve gotten up to 12 in the past. I’m 6’3” 230 lbs. Body fat percentage is probably just under 20%. I’d like to lose about 20 lbs but maintain the muscle, which is always difficult. I think if I lose 20 lbs I’ll be more capable of meeting my running goals. I’d really love to run under a 21:00 5K, maybe by the end of the year.
Today will be running along with biceps and triceps. I apologize as I don’t always know the proper terminology for these exercises. But since I’m doing this only for myself, all that is important is that I understand. Jump rope to warm up. 4 sets Reverse declined hammer curls, 30 lbs 50 crunches Run 1 mile (9 min/mile pace) Completed. 8:10 mile pace 12 reps for each set 3 sets Declined regular dumbbell curls, 30 lbs 50 crunches Run 1 mile (9 min/mile pace) 1st set, 6 reps at 30 lbs 2nd, 8 reps at 25 lbs 3rd, 7 reps at 25 lbs 8:35 min/mile pace 3 sets Regular sitting dumbbell curls, max 50 crunches Run 1 mile (fast as possible) 5 reps of 35 lbs 5 reps of 30 lbs 5 reps of 30 lbs 8:23 min/mile pace 20 pull ups (few sets as possible) 1st: 5; 2nd: 4; 3rd: 3; 4th: 2; 5th: 3; 6th: 3 3 sets 50 lb tricep push downs 1st: 16; 2nd: 12; 3rd: 10
Planning my work out for today. Want to focus on shoulders. Light run, 2-3 miles 3x -Alternating forward and lateral arm raises (10 lbs) -45 lb per arm Shrugs -Band pull aparts -Rotator cuff band pulls -OH press 30 lbs each arm -Body weight rows Completed 2 sets and ran out of time. Pull ups with 100% forward grip. Didn’t work out today but will tomorrow. I did run a light 1.5 miles.
2 mile run in 20 minutes 3x 50 lbs tricep cable push downs 15, 12, 8 reps 3x 10 reps of 135 lbs bench press Did 10, 12, and 8 reps 3x 10+ Dips Couldn’t do dips, arms were dead
Haven’t recorded much here lately. I attempted to do some sprint training last week and it kicked this old man’s butt. Today I did Bench press Dead lifts Abs Barbell curls Tricep push downs Pull ups About 3-5 sets of each at normal weights, approx. 10 reps to failure
3 Sets of: 10 dips 3-5 pull ups OH press 45 lb dumbbells Body weight rows 1 mile run ramp up in 8:45 4 sets of: 50 crunches 25 push ups