Wednesday, October 16, 2013

Forgot to post yesterday

I ran 2 miles in 15:02 for a pace of 7:30. Then proceeded to perform the following:

  • 4x15 push-ups
  • 4x20 sit-ups
  • 3x3 pull-ups
I performed this alternating exercises so I do one set of push-ups followed immediately by one set of sit-ups and immediately by one set of pull-ups and continued without any break until the exercises were done.

Wednesday, October 9, 2013


Not much working out going on this week. I have lots of Hockey. I played Monday night, have a game tonight, game Saturday, and game Sunday. I don't know if I will even get one workout in this week.

Saturday, October 5, 2013

Friday and Saturday

I went for a run on Friday but I was not feeling so hot (stomach was a mess) and it showed in my time. I stopped after a pretty short one, 1.74 miles, and I completed it in 13:44 for a pace of 7:53. Hopefully I can do a little better next time.

Today I did a warn up of 200 jump rope singles followed by 3 rounds:

  • 10 air squats
  • 10 PVC arm circles
  • 10 abmat sit-ups
The plan after that was to do a 9:00 EMOTM (Every Minute On The Minute):
  • 8 push-ups
  • 8 push press
I put 88# on the bar to start and began the clock. First problem was I used a different clock app and it soes not make any noise on the minute so that was a pain in the ass. I was able to get the phone close enough and at an angle so I could see it. I dropped the weight after 2 rounds to 78# and that cost me a little time. After I got to minute 4 I was no longer able to complete within the minute so it now became an AMRAP (As Many Rounds As Possible). I was doing the push press 2 at a time at that point with a real quick break and right back in. I ended up doing 7 full rounds and made it through the 8th round of the push-ups right as the clock ran out.

Wednesday, October 2, 2013


Went for a little run this morning. According to mapmyrun it was 2.47 miles and I completed it in 18:22 for a pace of 7:26.

Tuesday, October 1, 2013


Warmed up with 200 jump rope singles and 3 rounds:

  • 10 push-ups
  • 10 pull-ups
  • 10 abmat sit-ups
I then did the following for a 20:00 AMRAP:

  • 5 burpees
  • 5 weighted abmat sit-ups (20#)
  • 100 meter sprint
  • 10 burpees
  • 10 weighted abmat sit-ups (20#)
  • 100 meter sprint
Continue in this manner adding 5 reps to the burpees and sit-ups each time through for the full 20:00. I ended up making it through to the 30 rep round but only got to 25 abmat sit-ups before the alarm sounded on the 220:00. So I guess that gives me a grand total of 105 burpees and 100 sit-ups with 5 sprints in the 20:00 time frame. this was a fun workout and went pretty fast. The burpees get tough real fast though.