[h7jb7sg1e]

Sunday, 8.12.07
PM @ Park
*BW
Core & Lower Body Calisthenics
1 set of 12 roman chairs
1 set of 8 hyperextensions
1st set of suicides on basketball court (freethrow, half court, next freethrow, out of bounds on other court)
1 set of 15 squat thrusts
2nd set of suicides
1 set of 15 step ups each leg to approx 2 foot platform
3rd set of suicides
1 set of 15 lunges each leg
4th set of suicides
1 set of 15 single-leg calf raises each leg (have to reset every 5 reps cause I lose footing)
5th set of suicides

[h7jb7sg1e]

Plans for rest of week
*Today plan to do mile intervals and play a couple games of handball
*tue,wed, thu, same plan except on thursday I'm gonna to try to do the follow BW+vest@100
*fri interval run
*sat BW circuit
*sun weighted stairs goal 4 sets of 12 flights (generally do 3 sets of 12)

Circuit 1
dip portion of muscle up
pull-up attempt/hang
Knee lifts
decline push-ups
inverted rows (reverse push-up for lats)
dips
---active rest w/ vest 1 lap walking
aiming for 4 rounds

Circuit 2
Sit-ups or Crunches
Squat Thrusts
Lunges
Step Ups
Calf Raises
Toe Raises
---active rest w/ vest 1 lap walking
aiming for 4 rounds

not sure of rep breakdown for ea. exercises. figure it out on thursday

[h7jb7sg1e]

Monday, 8.13.07
Handball Doubles 5-1 (maybe 6-1)


Tuesday, 8.14.07
Handball Doubles 2-2 [brachialis sore)
*gonna try to avoid doing the same activity two days in a row to prevent overtraining, also cause handball isn't my main focus and does nothing for strength and little for cardio and anaerobic fitness (at least for me that is)

[h7jb7sg1e]

*see first post for detailed new routine*

[h7jb7sg1e]

*someday from Wednesday to Friday, light BW Circuit

*Saturday, 8.18.07
Singles Handball 2-0

*Sunday, 8.19.07
AM Mile Interval... 3rd session
1st Mile...........7:13.88
2nd Mile..........7:38.76
Average Mile........7:26.32
Change since........-13.93
*late kick on both miles, have been kicking about 2-3 city blocks from finish. Need to kick 4-5 city blocks from finish. bit chilly this morning. considering this has only been my 3rd run this month I'd say I've made excellent progress.

injury report: shins 100%

just realized that I was supposed to do weight vest circuit today. oh well, overall I plan on doing the same workout planned throughout the week not necessarily on the exact day planned

[h7jb7sg1e]

Monday, 8.20.07
AM Weighted Calisthenics Circuit (BW+100 lb vest)
3 rounds of
Decline Push-ups 4x
Rows 4x
Dips 3x
Hang 10-15s
walking 3 laps (active rest)
*short pauses between exercises
*tried to complete with dip portion of muscle up but wasn't able to get into position
*hopefully will add 1 round or 1 exercise to circuit until I get to 4 rounds of each circuit (there are 2 circuits see 1st post in log)
*peaceful working out without anyone talking to you

*tuesday rest day
*wednesday am mile interval (am cause less rats, and more scenic)
*thursday weighted stairs
*friday bw circuit
*saturday rest day

hyrdation: less than 500 ml water

EDIT: tons of walking, equal to at least 5 miles, therefore worthy of note

[h7jb7sg1e]

*Tuesday, 8.21.07
PM Mile Interval (yup, saw some rats)
1st Mile............7:13.50
2nd Mile............7:43.69
Average Mile......7:28.60
Change Since last run.....+2.28 (slower)

kicked 1/4 mile before finish on both runs... faded a bit on the last kick... on both runs I ran slower than expected before the kick... chilly...

EDIT: changed "Monday" to "Tuesday"

[h7jb7sg1e]

Wednesday, 8.22.07
PM Mile Interval (yup, skipped rest day)
1st Mile............7:14.91
2nd Mile...........7:30.12
Average Mile......7:22.27
Change since last run........-6.63s (faster)

1/8 mile kick on 1st mile, 1/4 mile kick on 2nd mile... strong on both miles... idiot and his girl got in my way toward the end of 2nd mile.... chilly but not as much as yesterday

Notes:
-For all but first run there has been 1/2 mile walk as active recovery between miles 1 and 2. -I'm going for quality mileage currently and hope to add a third, forth and even 5th mile to interval eventually.

[h7jb7sg1e]

Thursday, 8.23.07
*Bodyweight = 183 (weight between 180-185 on 8.02.07)
*Body Fat % = 12.7% (17.2% was previous on 8.02.07)
-->looking forward to making progress but want to keep body fat% at 8% or higher

thu --> just ate so workout late night will be BW calisthenics workout
fri AM run & PM weighted stairs
sat rest or pm run
sun weighted calisthenics (& possibly PM run)

EDIT:
PM - Body weight calisthenics circuit
*1 set of each exercise, 1 lap walk & sip of water as active rest
Speed Pull-ups 6, 4, 4 (Chest to Bar)
Dips 12, 12, 10
Rows 8, 8, 8
Push-ups 12, 12, 10

Next time doing a circuit workout with weight vest or not, after 3 rounds, I will take a 5-10 minute lap walk as active rest, and add another 3-5 minutes for dynamic stretching before attempting to repeat another 3 rounds

[h7jb7sg1e]

Friday, Saturday, Sunday - Rest

Monday, 8.27.07
PM.........Weighted Calisthenics (BW + 100 lb weight vest)
Lowerbody Circuit
*3 rounds total
12x Lunge
12x Step-ups to 2 foot pillar
12x Calf Raise on high platform
3 laps walking active rest with or without vest
repeat
repeat
-took rest breaks as needed and drank water also

-attempt at doing upper body also, I'll have to gradually build up my stamina to do total body circuits with weight vest
3 partial pull-ups w/ vest (chin about 2 inches from clearing bar)
5 dips w/ vest

-Tue, Wed, Thu 2 mile intervals as able
-same workout as Monday planned for Friday
-weekend rest (Saturday & Sunday)