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Friday, April 27, 2012

Nice trip. Great guy I got to meet from the field- we visited my client out in the Mid West. Nice to see them. Too bad our Bruins lost. WAAAA!~ Funny watching ice hockey for a Boston team, in a Kansas Sports Bar. They were like- who is playing? Is that Pittsburgh? GRRRR! Anyway- I did get my work out on out there. We got passes to the local TAJ MAHAL YMCA in Wichita, KS. Nice facility. I ended up running 38 minutes 4.71 miles-8:05 average overall pace. I had pain- lots of it on the hammy. I walked for 4 minutes- 4.6 speed, 6.0 incline to get me 5.01 total miles in 42 minutes. I also did some weights:
Set 1
plea squats holding 8lb medicine ball 3/10
deadlifts with 20 lbs - 3 /10
lateral dumbell raises 5 lbs 3/10
Set 2:
seated tricep /dip machine - 50 lbs 3/10
lat pull down machine 55 lbs 3/10
seated dumbell rows- 20lbs 3/10

Sit ups:
toe touches 25
crunches 25
arms outstreched, pull knees to chest- 25


Then we went to the meeting, had lunch at their area country club- had soup and a small salad with chicken on it. I had almonds, oatmeal with fruit for breakfast, and coffee. Ate well on the trip. OUt at the bar- turkey burger on whole grain bread with a salad. Ate almost ALl of the salad, all of the burger, but left some of the bread. Had 2 light beers, and one martini. OOPS>~!
Not sure on weight.

Today after flying home and arriving home 2am- got up still 7am, worked until about 8:45am- went to the 9am boot camp

Typical wam up- 3/10 gate swing squats holding 10th for 20 sec, jum jacks, squats, side lunges, and high knees 3/10, and mat warm ups 1/10 - leg lifts of different types.

Pyramid work out. 3 stations with 2 exercises. You did the first exercise at each and did the at intervals that went up.

Station 1 toe touches on bench(CARDIO) touching the step/bench as fast as you can.
Station 2 TRX chest pulls
station 3 deadlifts with kettle bell- 18 lbs

Each time at each station you would go through 4 times at the following amount of time:
15 seconds/30 seconds /45 seconds /1 minute

Second round that we did 4 times through but reversed the timing
1 minute/45 seconds/30 seconds /15 seconds
Station 1 Medicine Ball Squat throw ball at wall. I used 8lbs for the first 3, then upped to 10 lbs on last one
StaTION 2- resistance bands arm curls- used the easier bands first 3, upped to tougher one on the last one
station 3- sumo squats holding 20 lbs for the first three squats, then upped it to 30lbs on the last.

35 seconds of toe touches holding for 2 second pause as we reached
35 seconds of bicycle crunches- we counted slow for 4, then fast for 4
Plank- 1:30- held it the entire time. WOOT WOOT!

DONE. For me- not that difficult of a workout. Not bragging. Just wasn't pushed that hard. A little bit. but not enough. I would have run afterward but I was exhausted from the lack of sleep and jet lag, AND I also have the hammy pain. I am icing now and not running today. Tomorrow slated to run an easy 8. We shall see.
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