A little of this, and of that...
Greetings,
Thursday's battle with the snow & the workout that followed that evening, that left me pretty taxed on Friday for even thinking of a workout to do. I didn't have volleyball practice after work, so I basically bummed out and even took a nap. I later ate some supper and then went to Friday night Mass & Holy Hour over at our quad parish's main parish. I really needed that to help cap off a great work week. Saturday was a long one, as I spent most of it at a religious conference on Fatima in nearby Fargo, ND, held at the Catholic high school there. I was able to see 3 of my friends who I am on a retreat team with, so it was great to see them & catch up with them. I came home around 8pm, which left me pretty much just winding down for the night.
I knew I had a good portion of Sunday to get a great workout in, so with 8:30am Mass, I felt I didn't need a morning workout to do. The snow is all melted now, but even though it felt in the 50's this afternoon, I still opted for an indoor workout. I headed up to the new gym and did the following:
Deadlifts: 2 x 5 @ 205, 5 min. rest between sets
Bench Press: 2 x 5 @ 135, 5 min. rest between sets
(the above is a 'staple' workout of mine for maximum strength improvements with minimal weight gain, which can be found in my e-book, "Caveman Strength!", at http://rocketspeedtraining.com as a part of the entire training package of e-books offered.)
Pull-Ups on the Total Gym, at level 7. 3 x 10 @ bodyweight, 1 min. rest between sets
Bicep Curls: 3 x 8 on these, 1 minute rest between sets. Felt like doing them, not really a main lift for me, more like a 'freedom' lift to do as I please.
I then went upstairs to the balcony and decided to go on the treadmill. I debated an outdoor run, but lately with my coughing bouts and colds I've been fighting, I didn't want to increase my chances of catching something, even being all bundled up. I hate being bogged down with too much gear, so a treadmill run was well suited for this purpose.
I warmed up with about an 8:00 pace for 4 minutes (1/2 mile), then tried a distance-based workout of doing a 1/4 mile at 9mph, then a 1/4 mile at 10mph. I took it down to another 1/4 mile at 8:00 pace, then did another 1/4 at 10mph. This got me 1.5 miles, so I did another 1/2 mile at 8:00 pace (7.5 mph), and finished it off at 1/4 mile for 10mph. All in all, if I remember that right, I got 2.25 miles in 16:30 for a total workout time. It was pretty much a free-flowing kind of workout, as I knew I had to get some faster stuff in, but I didn't want to hammer myself either, since its beeen a good while since my last outdoor run.
All in all, it was a decent strength workout to get my program back on a good track, and a good little treadmill run to polish it off at the end. I think I spent only 45 minutes total at the gym for this.
Tomorrow I have another volleyball game, the second to the last one for my C-squad and JV players. Varsity has the district tourney coming up shortly after our last regular season game next week. We do have school off on Thursday & Friday due to the state's education convention, but I still have to go to work because I'm on staff, but it also allows me plenty of time to get more projects done around the school.
When the season comes to an end, I am looking at doing some fitness training programs at our new gym, since my work day is done at 2:30pm, and that leaves the evenings open for doing some training sessions. I'm coming up with a lot of ideas, but may only start with a few of them to begin with, as to not overwhelm myself.
'Til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Thursday's battle with the snow & the workout that followed that evening, that left me pretty taxed on Friday for even thinking of a workout to do. I didn't have volleyball practice after work, so I basically bummed out and even took a nap. I later ate some supper and then went to Friday night Mass & Holy Hour over at our quad parish's main parish. I really needed that to help cap off a great work week. Saturday was a long one, as I spent most of it at a religious conference on Fatima in nearby Fargo, ND, held at the Catholic high school there. I was able to see 3 of my friends who I am on a retreat team with, so it was great to see them & catch up with them. I came home around 8pm, which left me pretty much just winding down for the night.
I knew I had a good portion of Sunday to get a great workout in, so with 8:30am Mass, I felt I didn't need a morning workout to do. The snow is all melted now, but even though it felt in the 50's this afternoon, I still opted for an indoor workout. I headed up to the new gym and did the following:
Deadlifts: 2 x 5 @ 205, 5 min. rest between sets
Bench Press: 2 x 5 @ 135, 5 min. rest between sets
(the above is a 'staple' workout of mine for maximum strength improvements with minimal weight gain, which can be found in my e-book, "Caveman Strength!", at http://rocketspeedtraining.com as a part of the entire training package of e-books offered.)
Pull-Ups on the Total Gym, at level 7. 3 x 10 @ bodyweight, 1 min. rest between sets
Bicep Curls: 3 x 8 on these, 1 minute rest between sets. Felt like doing them, not really a main lift for me, more like a 'freedom' lift to do as I please.
I then went upstairs to the balcony and decided to go on the treadmill. I debated an outdoor run, but lately with my coughing bouts and colds I've been fighting, I didn't want to increase my chances of catching something, even being all bundled up. I hate being bogged down with too much gear, so a treadmill run was well suited for this purpose.
I warmed up with about an 8:00 pace for 4 minutes (1/2 mile), then tried a distance-based workout of doing a 1/4 mile at 9mph, then a 1/4 mile at 10mph. I took it down to another 1/4 mile at 8:00 pace, then did another 1/4 at 10mph. This got me 1.5 miles, so I did another 1/2 mile at 8:00 pace (7.5 mph), and finished it off at 1/4 mile for 10mph. All in all, if I remember that right, I got 2.25 miles in 16:30 for a total workout time. It was pretty much a free-flowing kind of workout, as I knew I had to get some faster stuff in, but I didn't want to hammer myself either, since its beeen a good while since my last outdoor run.
All in all, it was a decent strength workout to get my program back on a good track, and a good little treadmill run to polish it off at the end. I think I spent only 45 minutes total at the gym for this.
Tomorrow I have another volleyball game, the second to the last one for my C-squad and JV players. Varsity has the district tourney coming up shortly after our last regular season game next week. We do have school off on Thursday & Friday due to the state's education convention, but I still have to go to work because I'm on staff, but it also allows me plenty of time to get more projects done around the school.
When the season comes to an end, I am looking at doing some fitness training programs at our new gym, since my work day is done at 2:30pm, and that leaves the evenings open for doing some training sessions. I'm coming up with a lot of ideas, but may only start with a few of them to begin with, as to not overwhelm myself.
'Til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
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