I’m hoping these 10 milers will get a little easier on my legs. My quads have been pretty tight the past couple of days. I skipped deadlifting today –insert angry face – but I might try to get it done on Sunday. Yesterday at lunch I stretched, did some foam rolling and beat the shit out of my quads, practiced some Bikram poses and jumped on the rower. It felt good to stretch my legs finally and get some cardio in.
This morning was back to lifting, and it was pretty decent.
WEDNESDAY: LIFTING + CARDIO
Warmup: Stretching + Walking on treadmill, 0.5 mile run @ 6.5mph
Pushups: 25, 22, 15
Dips: 4 x 15-20
Assisted Pullups: 90# x 1 x 5, 80# x 1 x 5, 70# x 1 x 5, 60# x 1 x 3**
Overhead Press: 50# x 4 x 10-12
Bent Rows + Curls: 50# x 4 x 12-14 **need to up weight**
Plate Raises: 25# x 3 x 5-6
WG PD + Behind Neck PDs: 60# x 3 [SS] x 12
Tricep Pushdowns: 60# x 4 x 12-14
Overhead Tricep Extensions (With Cable): 70# x 1 x 15, 80# x 3 x 12
Two, 2 min Sprints @ 7.0mph
Thoughts: I starting to see a lot of progress now that I’ve been eating clean for the past three weeks. (Of course Lasagna isn’t clean, but I burned over 1600 cals on Sat.) My skin has been looking really good as well. I’m not sure if it’s because of the daily extra-multis, veggies or everything but I’m feeling really good with everything. My favorite gym pants fit so much better and I can see everything is getting smaller. I’m a size 9 right now, so I’ve gone from a 13-9 in about 3 months. But I’m almost fitting into a 7 again. WOOHOOO!! I didn’t want to force my ass in the 7 though, so I’ll stick with 9s till my ass wants to cooperate.
Tonight I have to go pick up more protein. I feel like we’re doing this every week now. I just have to suck it up and buy two tubs at once. 10lbs of protein will probably last us about 3 weeks. That’s kind of sad, right?
Also, I’m going to put it here so I kind of have to keep my word. If I can run 13.1 miles by the end of the year, I HAVE to sign up for Tough Mudder in May. I originally told myself 10 miles, but since I’ve done that and I know I’m going to be stubborn and just set a higher goal, I figured this is a good one to make a promise for. This weekend might just be another 10 miler, I still have like what, three more Saturdays?
I have a lot of vaca time coming up though. Next Friday (21st) I have off, till the 25th (Tuesday). Then I have that Friday off (28th – 1st) and come back Jan 2nd to work. I’ll be taking advantage of these days off but getting some extra runs in, including a shorter one with a weight vest as well as some tire flipping and sledgehammer work.
The biggest improvement in my PERFORMANCE has been my endurance. I can’t believe how I feel when I RUN or when I’m at the end of my lifting and I still can pull out 70 pushups. It’s fucking awesome.
I gotta say, my body improves really well sometimes. So enough of patting myself on the back, head down, back to work.
Tomorrow is sprints and wallball exercises, baby.