19 Feb Workout (Fri)

Workout #1
     1 mile easy easy run
     30 min Yoga/Stretch

Workout #2
     Coach Matt

18 Feb Workout (Thu)

Workout #1
     30 min Yoga Stretch

Workout #2
     Coach Matt

17 Feb Workout (Wed)

Rest Day

16 Feb Workout (Tue)

Workout #1
1 hour Barbell Str class

Workout #2
30 hour Stretch/Yoga

Workout #3

15 Feb Workout (Mon)

Workout #1
1 hour spin class

Workout #2
3 mile run (Vibrams) 8:30 min miles
30 min Stretch/Yoga

14 Feb Workout (Sun)

Rest

13 Feb Workout (Sat)

Workout #1
1 hour yoga

Workout #2
1 hour spin

12 Feb Workout (Fri)

Sick

11 Feb Workout (Thu)

Sick

10 Feb Workout (Wed)

Workout #1
     Hour Swim

Workout #2
    

9 Feb Workout (Tue)

Workout #1
     Barbell Str (Brutal as always)

Workout #2
     Stretch/Yoga
     2 mile run
     100 Burpees

8 Feb Workout (Mon)

Workout #1
     Stretching/Yoga 45 min

Workout #2
     Coach Matt
  

7 Feb Workout (Sun)

Workout #1
     30 min shoveling drive way

Workout #2
     30 min Tuscany Vid

Workout #3
     45 min Cyclo ZEN Yoga
     15 min Cyclo Ab Blaster

6 Feb Workout (Sat)

Workout #1
  1.5 hours of the trainer watching 300. Average HR was 139.

Workout #2
     Did the Cyclo-Core Tuscany 30 min workout.

5 Feb Workout (Fri)

Workout #1
     Lots of stretching
     Weight Training NO REST
          10x20lb db curl
          10x25lb db curl
          10x30lb db curl
          8x35lb db curl
          5x40lb db curl

          10x65lb bb curl
          10x75lb bb curl
          10x85lb bb curl
          10x95lb bb curl
          10x100lb bb curl

          50x45lb plate behind head triceps extension

4 Feb Workout (Thu)

 Workout #1
     Strictly Str (brutal as usual)


Workout #2
     20 lunges
     2 mile run @ 8 min miles
     Core Str
          4 mn plank YUK
          25 Alt Leg Pikes
          2 min Superman

          3 sets of:
          25x45lb behind head tricep extensions
          25 reistance band chest pulls
          10x30lb hinge rows

Quite a good workout indeed!

3 Feb Workout (Wed)

Workout #1
     1 mile run
     Core Str

2 Feb Workout (Tue)

Workout #1
     1 mile 9 min mile
     50 Mountain Climber push ups

Pretty worn out from yesterday's 3-a-day so only did 50 instead of 100

1 Feb Workout (Mon)

Workout #1
     1 hour lifetime spin class
     I pushed the gearing up this morning, was hard but felt good.

Workout #2
     2 miles @ 9 min miles
     Core Str
          4x (1 min plank, 25x170 seated crunches (machine))
     Curls 10x65, 10x75, 10x85, 10x95

Workout #3
     1.5 hours Bikemasters Spin Class

31 Jan Workout (Sun)

Workout #1

     2 Hour Lifetime Fitness Movie Ride

30 Jan Workout (Sat)

Workout #1
     1 hour Spin (Watched half of 10,000 BC)
    

Workout #2
     30 min bike
     30 min eliptical

29 Jan Workout (Fri)

Workout #1
Legs are still sore, so going to do core and upper body only
     15 min easy spin
     Curls 10x10, 10x25, 10x35, 5x40
     Tricep Push Down 10x60, 10x80
     Preacher Curl, 10x65, 10x75
     15 min easy spin

Workout #2
     Core Str with Coach Matt

28 Jan Workout (Thu)

Workout #1
     Spin (easy) 1 hour

27 Jan Workout (Wed)

Workout #1
     750m swim

Workout #2
     5 mile run (10 min mile), wore Vibrams!

Workout #3
     EFP w/ coach Matt (he is just a punk!)

26 Jan Workout (Tue)

Workout #1
     Barbell Str class, Lifetime (ugh, hard)

Workout #2
     Stretch
     2 Mile 9:30 min mile run
     Heavy Deadlift 10x135, 5x225, 5x295, 5x295, 5x295, 5x295, 5x295
     10 Min easy spin

25 Jan Workout (Mon)

Workout #1
     Spin Class

Workout #2
     Stretch
     10 min easy spin
     Core Str Upper Body
          10x5x5 25lb curl, dips
          50 Band Pull-a-parts
          1 Min Plank
          50 Band Lateral Raises
          1 Min Plank
          50 Band Curls
          1 Min Plank
          50 Band Pull-a-parts
          50 45lb plate behind head extensions
     5 min easy spin

Workout #3
     Bikemasters Spin Class

24 Jan Workout (Sun)

Taking today off as well....

23 Jan Workout (Sat)

Did no training today, last night's workout with Coach Matt was brutal.

Since I had 14 hours of training logged for the week, i thought maybe he would take pity on me. No such luck.

22 Jan Workout (Fri)

Workout #1
     10 min stair stepper (a little muscle confusion to the calves)
     50 min easy spin, this felt great. Was kinds of shaky yesterday.

Workour #2
     EFP with Coach Matt

21 Jan Workout (Thur)

Workout #1
     Strictly Strength Lifetime class (this class is really hard!)

Workout #2
     Stretch
     1 mile run, 10 min mile
     1 mile run, 10 min mile, 5% grade
    Core Str
          5 sets of (15 sec rest between sets):
              10x50lb dumbbell flys followed immediately by resistance band chest pulls
          100 reps crunch machine, put pin all the way down (max weight)

Workout #3
     45 min Air Dynne (this will put me at 15 hours for the week)

Yesterdays 3-a-day was fine today, even after morning workout. After 2nd workout, I am starting to feel the shakes a little bit.
Went to bed with elevated heart rate, a bit in the over train zone. Will back off and recover.

20 Jan Workout (Wed)

Workout #1
     Spin Class lifetime

Workout #2
     Stretch
     2 Mile Run (9 min miles)
     Core Str
          Dumbbell press 20x30lb, 10x30lb, 10x30lb, 10x30lb/15 sec rest between sets
          5 set of (5 dips, 5x25lb curl, 5 diamond pushups)/15 sec rest between sets
          Side Plank, 1 min each side

Workout #3
     BikeMasters Spin Class

2 Spin classes and a run in the same day is prob not the smartest thing to do.

19 Jan Workout (Tues)

Workout #1
     Stretch
     2 Mile Run, 8:30 min miles
     100 Burpees
     100 Full Crunches 20lb plate

18 Jan Workout (Mon)

Workout #1
     Stretch
     1x9 min mile 1.0% grade
     .5x9 min mile 2.0% grade
     .5x9 min mile 3.0% grade

     10 Mile Random Hill Bike


Workout #2
     .5 hour Bike Masters Spin Class (after getting fit for Lemond)

17 Jan Workout

Workout #1
     2 Hours snow shoveling with Guerilla Trail Crew

Workout #2
     1 Hour Sufferfest Fight Club indoor trainer video ride

16 Jan Workout

Workout #1
     Shred Camp

15 Jan Workout

Workout #1
     Spin Class

Workout #2
     3x9 min miles

Workout #3
     Stretch
     1 mile warm up run
     Curls 10x25lb, 10x30lb, 5x40lb
     3x10 Leg Extension
     3x10 Leg Curl
     25 inclined full crunches

14 Jan Workout

Workout #1
     Strictly Strength, first time trying this class at lifetime. Awesome class, really enjoyed it.

Workout #2
     Stretch
     3 mile run (10, 9, 8)
     20xSquat to press to tricep extension and calf raise with 45lb plate

13 Jan Workout

Feelin kinda sore today. Just going to stretch.


1 mile incline walk, 20 min stretch.

Diet is really good so far today.

Training Philosophy: Hard days are hard and easy days are easy.

12 Jan Workout

Workout #1
     Barbell Str (Lifetime Fitness) This class sucks!!!

Workout #2
     Stretch
     10 min mile, 9 min mile, 8 min mile
     Dumbbell Flys 25x20, 30x10, 40x10, 50x10
     50xWeighted bar Squat to Press

11 Jan Workout

Workout #1
     Spin Class

Workout #2
     2 mile up run
     Core Str
          2 mins high pull
          2 mins floor press
          2 mins side plank
          2 mins side plank

          1 min rest

          2 mins wall throws
          2 mins squat jumps
          2 mins flutter kicks
          2 mins leg hold

Did really really good on diet today!!!
Joined BikeMasters of Omaha Mountain Bike race team!!! YEAH!!!

10 Jan Workout

Workout #1
     .5 hour Indoor Trainer

Workout #2
     1.5 hours Sufferfest Video

9 Jan Workout

Workout #1
     1 hour indoor trainer ride

8 Jan Workout

Today is going to be an easy day. The 5 days of 2-a-days left me kinda shaky.
Gonna start next 5 days easy. Need to work on my running base.

Workout #1
Stretch
2 Mile Easy Run

7 Jan Workout

Rest Day
GOD IT FEELS GOOD TO BE ALIVE!!!

6 Jan Workout

Workout #1
     Spin Class
     9 min mile on treadmill
     Dumbbell Curls (no rest) 15x10, 20x10, 25x10, 30x5, 35x3, 40x1

Workout #2
     Stretch
     1 Mile Easy Run
Courtesy of Coach Matt Richardson (http://www.efpfitness.com/)
Survive this FA and you might not want to be around anyone funny tomorrow.
It’s going to rock your core!

2 mins burpees
2 mins ball slams (or jumping jacks if no med balls)
2 mins full crunch
2 mins plank hold
rest 1 minute
2 mins DB lunges
20 Front Squats with 40lbs
20 Hang Cleans with 40lbs
2 mins bike crunch
2 mins full crunch
This is only half the FA from Matt, only had enough time to do half of it during lunch.

Workout #3
     1 hour snow shoveling

5 Jan Workout

Workout #1
     Lifetime Fitness morning "Barbell Strenght" class. Anxious to see what this is all about.
This was MUCH harder then what I imagined. You can do all kinds of evil things with small barbell and 30lb of weight.

Workout #2
     Stretch
     1 Mile Easy Run
     Crossfit "Angie"
          100 Pull Ups (Dont have bar at work so substituted 100 resistance band curls and 100 flys)
          100 Push Ups
          100 Sit Ups
          100 Squats

4 Jan Workout

Workout #1
Spin Class
-13 deg this morn and class at lifetime now starts at 5:15 am. I still managed to make it on time. Spin class was completely full this morn, they were turning people away!

Workout #2
Stretch
3 mile easy run
100 full crunches

3 Jan Workout

Workout #1
     Core Strength with Coach Matt

Workout #2
     Spin Class

Workout #3
     Scoop snow for an hour

This first workout was promotion by Matt. He gave a free session for the first ten to repond to his email. Since this goes to my phone, I responded instantly. I was the only guy out of 8 people. I started talking smack towards the end. "This is just a bunch of Girls, how hard can it be?"

2 Jan Workout

Workout #1

     Spin Class

Workout #2:

     500m Swim (day #2 f Bilateral)
     3rd day of bilateral. Went better, gonna keep at it.