2010-02-05 (Wednesday) to 2010-02-16 (Tuesday)

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Feb 162010
 

Well this has been a very hectic 11 days, as you can probably surmise from my lack of daily updates. One of the biggest shows for our company to attend is TCEA (Texas Computer Education Association). We needed to have the new version of our flagship product ready to show, so I spent most of my waking moments (extending far into the night) getting it ready for the show. And I actually went to Austin and worked in the booth during the show. That is something I’ve not had the opportunity to do for many years.

Anyway I missed a bunch of scheduled workouts and my diet was not as strict as it should of been, but all in all things held up pretty well and today (2/16) I’m back on track.

Strength Training

This morning I started a new routine, taken from Men’s Health Big Book of Exercises, by Adam Campbell:

I just picked up this book recently and it has the best exercise illustrations I’ve ever seen. It’s packed full of information and includes easy to follow dietary advice on top of all of the great workouts. The routine I started this morning (which really kicked my ass by the way) is the Spartacus routine, designed by the personal trainer for the gladiators on the Startz program by the same name.

This is a circuit routine with 10 stations, or exercises. You do as many reps of each exercise as you can in 1 minute. Then you take 15 seconds to transition to the next station and so on until you finish all 10 stations. Then you rest for 2 minutes and start over. Do a total of 3 sets per exercise.

Details

Note that the sets reported are only for 1 side (or arm or leg). So if I record 10 reps for a T push up, that means 10 per side. Any weights recorded for dumbbells are for 1 of the dumbbells only.

Warm Up x 00:11
Work Out x 00:51
Sets:
1. goblet squat: 15/30, 18/30, 16/30
2. mountain climber: 16, 19, 18
3. single arm DB swing: 15/30, 12/30, 14/30
4. T push up: 15/15, 6/10, 5/5
5. split jump: 8/15, 11/10, 20/10
6. DB row: 20/30, 29/20, 20/20
7. DB side lunge & touch: 8/20, 7/20, 6/15
8. pushup position row: 8/20, 9/20, 9/15
9. DB lunge & rotation: 11/20, 8/20, 8/20
10. DB push press: 16/25, 14/25, 18/20

2010-02-03 (Wednesday)

 Life  2 Responses »
Feb 032010
 

Triathlon Training, day 120

Cycling Field Test Instructions

Bike Field Test….warm up well then 3 miles steady full out to get max hr and avg hr. take 10 minutes endurance break and then repeat.

I ended up doing this indoors using my Tacx Flow ergotrainer because it was cold and raining outside. Here are the splits:

Split Time Distance Avg Speed Max Speed Avg HR Max HR Avg Bike Cadence Max Bike Cadence Calories
Warm-Up 00:09:49 2.31 14.1 19.1 101 118 65 76 61
Warm-Up 00:03:30 1.04 17.7 26.4 115 130 67 100 28
Test 1 00:06:40 3.01 27 32.8 132 144 85 102 71
Recover 00:10:01 2.65 15.9 27.7 107 139 71 89 53
Test 2 00:06:30 3.1 28.7 57 139 147 90 100 71
Cool Down 00:05:04 0.98 11.5 26.8 97 115 60 87 17
Summary 00:41:37 13.08 18.9 57 114 147 73 102 301

Ted Nugent on Gun Control

A friend of mine sent me a copy of this video and I subsequently found it also posted on YouTube. It’s not real long and I encourage you to watch the entire video. I do not disagree with anything Ted says in this video.

2010-02-02 (Tuesday)

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Feb 022010
 

Triathlon Training, day 119

NROL Strength 1/A (#6) Did this workout very early over at Lifetime Fitness. Details

WU x 00:10 Elliptical
WT x 00:48
ST x 00:13
Sets:
1. squat: 8/255, 2/275, 8/255, 3/275, 12/225, 20/225
2. SS1-Bulgarian split squat: 15/40, 15/40, 15/25
3. SS1-step up: 15/70, 15/70, 15/70
4. AS1-back extension: 10/10, 10/15
5. AS1-Swiss ball crunch: 10/10, 10/15

Masters Swim Class Did this in the evening at LTF. Details

Duration: 01:32
Distance: 3700 m

2010-02-01 (Monday)

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Feb 012010
 

Triathlon Training, day 118

3 mile recovery run Did this easy run in the evening, after work. It was dark. I just took it easy and didn’t even bother to wear the HRM. I ran to Humble Park and back. It’s exactly 1.5 miles from the house to the park. Details

Duration: 00:27
Distance:  3 mi

Wore my Feelmax Niesa minimalist running shoes. Very nice!