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    05-21-2013, 11:14 PM
Green Broke

I missed Monday's workout. I will be making it up on Thursday along with the leg strength workout I have scheduled.

Today's (Tuesday) Workout

Slow 3 mile run @ 10 minute mile
7x10 Push-ups with 30 second rest between sets
6x10 Lat pull-downs with 30 second rest between sets
5x30 Crunches with 30 second rest between sets

Distance traveled = 3 miles

I waited until it was less than 80 degrees out before I went running today. I have been drinking a lot more water since the disaster that occurred on Sunday and felt a lot better today. I was tired trying to keep a slow pace today but it was the good tired that should be associated with working out. I also picked up another job today which will make finding time for working out a little harder but not impossible. One of these weeks I'm going to complete the workouts during the week on their designated days, and I'll be able to not double up workouts. One of these weeks I'll make it happen.

I ran the first mile 8:50, and the second mile I ran slower than I should have because my time at the end of the second mile was 19:09. I'm not sure what happened, but I ran a lot slower. My final run time was 28:29. I made sure that I ran faster on the last mile because I saw my time for the second mile.
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    05-23-2013, 12:28 AM
Green Broke

Today's Workout

Tempo Run:
4 miles @ 8:30 pace

Due to the monsoon that has decided to arrive in the area, running outside wasn't going to happen. Instead I got on the exercise bike and attempted an aerobic biking workout. I biked for a total of 34 minutes, I tried to get my heart rate up to 170 BPM, but I discovered that I'm more in shape than I thought I was and that I could not get my heart rate up to 170, instead it remained steady at 150 BPM no matter how fast I pedaled. In those 34 minutes I traveled 7.1 miles. I then did two sets of 1:00 6 inches. 6 inches is when you lie flat on your back, place your hands under your butt and then left your legs 6 inches off of the ground and hold it for a designated period of time. This exercise works the lower abdominal muscles. I then did 3x10 of an exercise that I will call toe touch V-Ups simply because I don't know their actual name. For this exercise you lie flat on your back and fully extend your arms so that if you were standing up, they'd be pointed towards the sky. Then you do a sit up and touch your toes, always keeping your arms extended. Lay back down and then do a V-Up. A V-Up is when you raise your legs to either a 90 degree angle or a little less than a 90 degree angle and then reach forward and touch your toes (arms still fully extended).

If someone knows the proper name for the exercise that was just described, let me know.

I then did 3x10 sets of suitcases. This exercise has numerous names but I know them as suitcases. In this exercise you lie flat on your back with legs fully extended and then you slowly bring your legs towards your chest (bending your legs as necessary). At the same time as you bring your legs forward you will also lift your upper back off of the ground as if you were doing a crunch. Lower yourself down and that is one repetition. Here is a video. This lady does them slightly differently but the movements are the same.

    05-23-2013, 11:11 PM
Green Broke
I didn't get Monday's workout done but I did complete today's (Thursday's) workout.

200 Jump rope warm-up
4x15 Lunges with 14 lb weight
4x20 Front squats with 14 lb weight
5x25 Full sit-ups

This workout went fine, no major aches and pains (which is a bonus). I'm wondering if I need to up the reps on these workouts because they feel almost too easy to me, especially compared to what I'm used to, but I feel as though I should trust the person who designed the workout for me. I may ask him about it though. At least about the leg strength workouts anyway. All the other workouts are fine in levels of difficulty. As for some motivation to go workout, here's a motivational video for everyone to watch. It's roughly 6 minutes long.

    05-26-2013, 12:07 AM
Green Broke

I missed yesterday's (Friday's) workout so I did it this morning.

Friday's workout was

4 mile run @8:45 mile

I ran the first mile in 8:15, the second mile in 8:59, the third mile in 10:17, and the fourth mile in 8:14. My overall times were:

I'm not sure why the third mile was so slow. Other than I just ran it too slowly. I am also doing roughly 4 pull-ups. I am extremely happy that I ran the fourth mile faster than the first. I ended my workout in more time than I was supposed to, it was supposed to be done at 35:00 minutes. But, I'm am still slightly impressed.

I'm going to be beginning the Armstrong Pull-up Program tomorrow morning to increase this as quickly as possible. I am also looking to get started on the Insanity challenge. When will you have time to do all of this when you can hardly do the workout program I'm on right now you ask me? Well, pretty soon I'm going to be back down to only 2 part time jobs instead of 4. I will then have more time to do what I want to do, which is 1) workout and 2) relax. Money isn't my priority this summer, training is. But I have jobs to keep me occupied otherwise I get bored.

I completed part of today's (Saturday's) workout.

4 mile hike with 45 lbs

I headed out to the reservoir and hiked up the hill and then back down and then walked some more. I'm not sure of the distance I traveled but it had to be a little over a mile. My plan was to finish out the workout when I got back home but it did not happen. I was having difficulty walking. For the past two weeks I've been having problems with my left hip and quad. The pain starts in my hip and extends down to a little left of center of my quad. It is especially noticeable after I do the hikes on Saturday's. I believe that it's only my hip being slightly out of place, it's not a new occurrence but it is a different pain feeling. I will be scheduling an appointment with a chiropractor very soon to get it put back in place.
    05-28-2013, 10:54 PM
Green Broke

I'm a little behind on the posts. I have been working out though. So we'll start with Sunday's Rest Day.

I was going to do Monday's Sprinting workout today, after I missed it on Thursday, but things didn't work out. I went on a long bike ride, and while that is not a good substitute for a cardio sprinting workout, it is exercise, and I made sure I got out and did something. I don't know how far I went but I rode for about 2 hours.
    05-28-2013, 11:09 PM
Green Broke


Today was supposed to be the sprinting workout, but again, things came up, thankfully less things should come up from now on because I am now down to three part-time jobs, instead of four. So to replace this workout I did part of the workout I was supposed to do on Tuesday.

Tuesday's workout (minus the cals and anaerobic part)

Slow 2 mile run @ 10 minute mile

Distance traveled = 2 miles

My total run time was 19:24. I ran the first mile in 9:45 and the second mile in 9:39. Not bad overall. Running slower is getting easier. I'm not sure whether that is a good thing or not. On the plus side, I'm doing pretty good with the Armstrong workout. I did Day 2, I will start posting this workout information later but I had to do a pull-up pyramid, I only managed to do up to 3 reps, I did not complete the 3 pull-ups necessary for the 3 reps part so I had to stop there.
    05-28-2013, 11:16 PM
Green Broke


I completed today's workout.

Tuesday (continued)

5x10 Push-ups with 30 sec rest
5x10 Lat pull-downs with 30 sec rest
5x30 Crunches

In addition to the above. I did 4 pull-ups and was one inch short on the fifth one. I'm getting it back! I missed today's Armstrong workout, one of these days I'll finally have a routine. I'm just now realizing how hard routines are to make. The cals weren't horrible. The push-ups were hard, as they usually are, but they are getting better. The crunches weren't terrible, I should really have someone test me on my speed for these. I've been doing them slowly and I need to do them quickly.
    05-29-2013, 10:39 PM
Green Broke

4 mile run @ 8:20 mile

Total distance traveled = 4 miles

It's getting a lot harder to reach these goal times. But I was told that this summer wouldn't be easy for me. I ran the first mile in 8:11, the second in 8:34, the third in 8:40, and the fourth in 9:14. On the fourth mile I was exhausted, that's all I can say. But hey, the first mile is getting a lot easier for me. I have to start somewhere I guess and as I found out with pull-ups, the closer you get to your goal the easier the beginning gets.
    06-01-2013, 07:41 PM
Green Broke

I missed Thursday's workout and I had blood drawn on Friday so I decided that I wouldn't take my chances running 5 miles at an 8:30 pace after getting my blood drawn. I did Thursday's workout on Friday.

Thursday's workout

5x15 Lunges with 14 lbs
5x20 Front squats with 14 lbs
5x25 Full sit-ups

I'm getting a lot better with my form and I am getting better at my lunges stamina. In other words I'm able to do all of the lunges within the sets without stopping to rest for a moment. And on the plus side, aside from the muscle stamina, is that I was sore today (Saturday), so it's working.
    06-01-2013, 08:00 PM
Green Broke

I did Monday's workout today. I will be doing today's (Saturday's) workout tomorrow.

Monday's workout

1/2 mile warm-up
10x400 meter sprints
1/2 mile cool down

Total distance traveled = 3.5 miles

I am proud of myself today. Going into this workout I was only planning on completing about 6 sets due to some knee pain in both of my knees that has been present and constant for about three weeks. I was under the impression that it was because of my hips being out of alignment again and because of the surface I was running on (a dirt road). But after thinking it through, I realized that my knees hurting couldn't be because of the dirt road because when I was running track we always ran on cement (my school only had a cement track, no lie. It was a running track, built for competitions, that was made out of cement) and we ran every single day, worse workouts than this and yet my knees never hurt. So that couldn't have been it. So I was in a store the other day because I knew that I needed new running shoes and in soles. I have low arches so I need arch support to avoid shin splints. And while I was looking at in sole brands I saw something on one of the packages that said, "Helps alleviate knee pain." Bingo. Right there. That, along with the fact that my running shoes are really old, was causing the knee pain. So I picked some up and used them today.

So I was going to play a waiting game with today's workout. I was going to go until I reached 6 sets and if my knees were killing me I wasn't going to continue, no use in injuring myself. When I reached the 6th set, there was not sign of knee pain at all. So I said to myself, "You can finish this workout, you're feeling good, there's no reason to stop." I posted my times below.

1. 1:47
2. 1:46
3. 1:44
4. 1:46
5. 1:45
6. 1:42
7. 1:40
8. 1:37
9. 1:48
10. 1:47

They aren't bad, not my greatest, but I'm more thrilled about the lack of knee pain. Yes!
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