30 Minute Hill Climb

Easy conditioning workout this evening. 30 Minute hill climb
10% incline 2.5 mph wearing 20lb weight vest.

Daily report

Body: good
Sleep: 7 hrs
Notes: bodyweight around 200 lbs. doing leangains fasting daily again. Trying to lean out
for this coming summer. Not enough sleep. Heart rate seems to be higher than normal last
few weeks.

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Greyskull LP And Running

Updating my training blog today! I have missed keeping track of all of my workouts recently so a few will be missing. A few times I forgot to start up my Garmin Forerunner during my runs. I purchased some fractional weight plates online which will help out a lot following the Greyskull LP program. I started out with light weights so not to get injured and slowly build my strength back up. I had a little trouble with my left itb but a visit to Asheboro Massage & Bodywork

and getting a little Rossiter therapy got me back on track. Thanks Sylvia!
Sat, Jan 28, 2012 2:08 PM Eastern Time

Sat, Jan 28, 2012 10:59 AM Eastern Time

Fri 27, 2012 PM
Bench Press 45×7,135×5,155×5,155×5,155×12
EZ Curls 105×10,105×10
Deadlift 135×5,185×10
Neck Extensions 40lbsx25,40lbsx25,40lbsx25,40lbsx25

Thu, Jan 26, 2012 5:56 PM Eastern Time

Tues, Jan 24, 2012

Military Press 80×5,115×5,115×5,115×12.
Chins bwx6,bwx6
Squats 45×5,115×5,135×5,155×10.
Neck Extensions 35.5lbsx25,35.5lbsx25,35.5lbsx25,35.5lbsx25

Mon Jan 23, 2012
Run/Walk 45 Minutes Forgot to start my garmin.
5 minute warmup walk, 7.0 mph for 75 seconds/2 minute walk/ repeat 4 times.
Then 2 minutes at 6.0 mph run/2 minutes walk. 35 minute 5 minute cool down walk.

Sun Jan 22, 2012
Bench Press 135×5,145×5,145×5,145×12.
EZ Curls 95×10,95×10.
Deadlift 145×20
Neck Extensions 32.5lbsx25,32.5lbsx25,32.5lbsx25,32.5lbsx25.

Sat, 21 Jan 2012 13:52 Eastern Time

Thur Jan 19, 2012
Run/Walk 5 minute warmup walk/25 minute run/5 minute cooldown walk

Tues Jan 17, 2012
Military Press 90×5,90×5,90×18
Chins bw +5lbsx6, bwx5.
Squats 90×5,90×5,90×20
Neck Extensions 30lbsx25,30lbsx25,30lbsx25,30lbsx25.

Mon Jan 16, 2012
Run/Walk 5 minute warmup walk/ 90 seconds run at 7.0 mph walk 2 minutes
5.5 mph 90 seconds/ 2 minute walk repeat 6 times 5 minute cooldown walk

Sun Jan 15, 2012
Bench Press 45×10,140×5,140×5,140×15.
EZ Curls 95×10,95×10.
Deadlift 140×20
Neck Extensions 30lbsx25,30lbsx25,30lbsx25,30lbsx25.

Sat, Jan 14, 2012 6:52 PM Eastern Time

Thu, Jan 12, 2012 3:39 PM Eastern Time
Military Press 85×5,85×5,85×18
Chins bw+5lbsx6, bw+5lbsx6.
Squats 85×5,85×5, 85×20
Neck Extensions 30lbsx25,30lbsx25,30lbsx25,30lbsx25

Tues Jan 10. 2012
Bench Press 45×10,115×5,135×5,135×5,135×12.
EZ Curls 95×10,95×8.
Deadlift 135×5,135×5,135×20
Neck Extensions 30lbsx25,30lbsx25,30lbsx25,30lbsx25.

Mon, Jan 9, 2012 5:06 AM Eastern Time

Sun, Jan 8, 2012 2:02 PM Eastern Time

Sat, Jan 7, 2012 11:01 AM Eastern Time

Thu, Jan 5, 2012 3:33 PM Eastern Time

Tue, Jan 3, 2012 3:39 PM Eastern Time

Mon, Jan 2, 2012 6:05 PM Eastern Time

Sun, Jan 1, 2012 1:02 PM Eastern Time

Fri, Dec 30, 2011 6:51 PM Eastern Time

Wed, Dec 28, 2011 6:56 PM Eastern Time

Mon, Dec 26, 2011 4:26 PM Eastern Time

Sun, Dec 25, 2011 4:49 PM Eastern Time

Fri, Dec 23, 2011 12:06 PM Eastern Time

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Maffetone Low Heart Rate Training

Thu, Dec 22, 2011 3:37 PM Eastern Time
My diet has been crap for several months now. Eat a big bbq plate today with french fries and hush puppies and before my run today my heart rate was 10 beats higher per minute than usual. Temps were higher where I run as well. Run 13 minutes at 1.5% incline at 3.4 mph. then 3.2 mph until about 5 minutes left then dropped speed to 3.0 mph. I upped my MAF trying to do all runs under 150 bpm. I’m going to give the Maffetone low heart rate training a serious effort on my runs. I plan on doing Convict Conditioning along with it.

Daily report

Body: still the left knee
Sleep: 7 hr
Notes: foam roller several minutes before and after run today.

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Maffetone Low Heart Rate Training And Convict Conditoning

I have been rather slack with keeping track of my Convict Conditioning workouts lately. I’ve mainly been trying to get back in running shape. I made a few changes to my heart rate training. Instead of using the MAF formula of 180 minus my age of 51 which would be 129 bpm. I recently adjusted it to 150 bpm because its very hard for me to do anything other than walk at a 129 bpm heart rate. Running really slow on the treadmill I can get in 30 minutes of run staying under 150 bpm.
Mon, Dec 19, 2011 8:13 PM Eastern Time

Neck Extensions 25lbs.x60

Sun, Dec 18, 2011 5:32 PM Eastern Time

Neck Extensions 25lbs.x55

Sat, Dec 17, 2011
Forgot to start my Garmin Forerunner on this run which was a 10 minute warmup walk followed by a 39 minute run staying below 150 bpm. 10 minute cool down walk.

Thu, Dec 15, 2011 6:00 PM Eastern Time
This run wasn’t done at low heart rate training just trying to increase my run time.
Chinups 7,7

Tue, Dec 13, 2011 4:00 PM Eastern Time
A short run out of low heart rate training range.
Close Pushups 20,20

Mon, Dec 12, 2011 6:59 PM Eastern Time
Bodyweight Squats 50,50
A hill climb walk at 10% incline today.

Sun, Dec 11, 2011 4:28 PM Eastern Time

Sat, Dec 10, 2011 11:03 AM Eastern Time
Neighborhood Loop. First loop at Maffetone heart rate followed by a regular run.
Handstand Pushups 12,12

Thu, Dec 8, 2011 7:42 PM Eastern Time

Report

Body: left knee has been hurting likely ITB issues. Been doing a lot of foam rolling.
Sleep: been sleeping fairly good and getting adequate rest.
Notes: bodyweight around 200 lbs. Going to tighten up diet after Christmas. PALEO! Hit the foam roller hard and up intensity on my training.

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Low Heart Rate Training And Chin Ups

Tuesday Dec. 6, 2011
15 minute warmup walk-15 minute low heart rate run/walk Maffetone 129-119 cool down walk 15 minutes.
Chinups 6,6

Daily report

Body: hip flexors left and left knee sore
Sleep: 7 hr
Notes: sore from the last few days working out. Out of shape……………
Monday Dec. 5, 2011
2.5 minute warmup walk. 15 minute slow run. 2.5 minute cool down walk
Short Bridges 2×50
Neck Extensions 25lbs.x50

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