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Erik's 2014 Training Book

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Re: Erik's 2014 Training Book

Post by ccheatum on Mon May 19, 2014 7:58 am

Way to keep fighting the good fight, Erik! I hope that the spare tire slaying works out well for you!!
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Re: Erik's 2014 Training Book

Post by Erik on Mon May 19, 2014 10:30 am

ccheatum wrote:Way to keep fighting the good fight, Erik! I hope that the spare tire slaying works out well for you!!

Thanks! Same to you!

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Monday - Running

Post by Erik on Mon May 19, 2014 10:38 am

Last distance run for a week, because this week I've got my little girl with me. My goal was to get under 58 minutes. I surprised myself.

Distance: 10.1 km

Time: 56:49 (Previous: 58:41)

Pace: 5:37/km (Previous: 5:48/km)

I am very happy. I am also thinking that I may hit my speed goals this summer.

On another note, went back on sugar yesterday. My weight all week has been holding at around 222 lbs. This morning, after having a fair bit of sugar is was... 222 lbs. So that wasn't the issue.

This week, I'm planning to go to low-sugar instead of no sugar. Coffee will still be black, no sugar on my morning, no more than one helping of jam per day, no more than one glass of juice per day.

I'll also be looking very hard at portion sizes. I need to reduce caloric intake to get my weight down, so that's next steps for this week. Breakfast is pretty good, lunch and dinner (especially anything involving pasta) are the big culprits. So, more green stuff, better portion sizes, and we'll see what happens.

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Re: Erik's 2014 Training Book

Post by Cesar on Mon May 19, 2014 6:42 pm

cleaner eating often helps. good job, good luck.
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Re: Erik's 2014 Training Book

Post by Brahma Bill on Mon May 19, 2014 7:53 pm

I'm right there with you brother! Only it's tortillas instead of pasta.
We're still running your clean eating challenge if you need some additional pressure. :D 
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Re: Erik's 2014 Training Book

Post by Erik on Mon May 19, 2014 8:46 pm

Brahma Bill wrote:I'm right there with you brother! Only it's tortillas instead of pasta.
We're still running your clean eating challenge if you need some additional pressure. :D 

I am thinking about it, but I'm going to see if what I'm doing is working for another week or two, then see.

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Wednesday - Workout

Post by Erik on Wed May 21, 2014 10:00 am

Took Monday off due to some stupid thing that left me without energy or time. No idea what but it must of happened because I got everything else done. Sigh.

Today:

45s per exercise, 15s to switch, 45s plank before, after and between rounds. No breaks:

Plank
Burpees
Chin Ups
Goblet squats w. 20kg kettlebell
Clean and Press Burpees w. 2x 40lb weights
L KB Snatch
R KB Snatch
Squat jumps
Hindu Pushups
2-hand KB swings

x3

Not a bad workout.

On the weight news, I have dropped from 226 to 220. Going to keep on minimizing sugar. Did lousy on portion control yesterday, but have high hopes for today. :)

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Friday - Workout

Post by Erik on Fri May 23, 2014 8:24 pm

I hate it when a week goes to hell, which this one did. Diet out the window, not sleeping enough, not working out enough.  So tonight, I try to get back on the workout wagon. Healthy eating to begin again Sunday or Monday.

Part 1: 50s per exercise 10s to switch, no breaks:

Jumping jacks
Horizontal rows
High knees
Squats
Slippery mountain climbers
Bicycle crunches
Skates
Pushups
Ski jumps
Front lunges
Mountain climbers
Mason twists
Cargo climbers
Chin ups
Tire run
Back lunges
Mountain jumps
Leg pump
Swamp stomps
Feet elevated pike pushups
Quick feet
Side lunges
Contralateral hand to foot
V-sits

Part 2: Boxing and burpees
30s L lead 3-technique shadowboxing
30s R lead 3-technique shadowboxing
30s burpees
30s rest
x10

Managed 75 burpees.

And that's it. Time to have dinner and watch movies with the kid.


Last edited by Erik on Sat May 31, 2014 10:52 am; edited 1 time in total

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Re: Erik's 2014 Training Book

Post by Cesar on Fri May 23, 2014 11:21 pm

Nice going erik...today's session.
Too bad about the other stuff. Good luck with the changes
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Re: Erik's 2014 Training Book

Post by Erik on Sat May 24, 2014 8:35 am

Cesar wrote:Nice going erik...today's session.
Too bad about the other stuff. Good luck with the changes

Thanks, Cesar.

Yeah, somedays things go to Hell and I'm not sure why. Then I end up sucking back large amounts of sugar, fat and caffeine just to function. It's annoying, but c'est la vie.

Meanwhile, why not read the world's best article on procrastination?

Why Procrastinators Procrastinate

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Re: Erik's 2014 Training Book

Post by Brahma Bill on Sat May 24, 2014 5:04 pm

Erik wrote:
Cesar wrote:Nice going erik...today's session.
Too bad about the other stuff. Good luck with the changes

Thanks, Cesar.

Yeah, somedays things go to Hell and I'm not sure why. Then I end up sucking back large amounts of sugar, fat and caffeine just to function. It's annoying, but c'est la vie.

Meanwhile, why not read the world's best article on procrastination?

Why Procrastinators Procrastinate
I'll read it later
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Sunday - Workout

Post by Erik on Sun May 25, 2014 9:47 am

Sunday Morning

Warm-up: Joint circles, 2 minute skipping

2 minutes per exercise, 20 s. to switch, 1min skipping and 1 minute break between sets

10-Count Bodybuilders
Squats
Pushups
Single deadlifts (L then R)
Horizontal rows

10-Count Bodybuilders
Front lunges
HSPU partials + hold
Back lunges
Chin ups

10-Count Bodybuilders
Step ups
Dips
Bench jumps
Pull ups

And that's all I had time for. I was planning 2 minutes skipping between rounds but 1) I was tired and 2) I am a lousy skipper.

On the bright side, summer is here and I can get better at it!

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Wednesday - Workout

Post by Erik on Wed May 28, 2014 8:31 am

This week did not start well. Finally got some decent sleep last night. This morning:

Warm-up: joint circles, 1 minute skipping

45s per exercise, 15s to switch, 45s skipping between sets (all KB exercises done with 20kg (44lb) kettlebell)

10-count bodybuilders
KB goblet squats
Pushups
Burpees
KB narrow goblet squats
Horizontal rows

Mountain climbers
L KB single deadlift
R KB single deadlift
Swamp stomps
L KB rack squat
R KB rack squat

10-count bodybuilders
Front KB goblet lunge
HSPU partials
Burpees
Back KB goblet lunges
Chin ups

Mountain climbers
L KB shoulder press
R KB shoulder press
Swamp stomps
L KB swing
R KB swing

10-count bodybuilders
Step ups
Dips
Burpees
Bench jumps
Pulls ups

Mountain climbers
L KB high pull
R Kb high pull
Swamp stomps
L KB snatch
R KB snatch

And that's all she wrote. There was a lot of gasping for air and swearing, but I'm pleased to say, no crying.

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Friday - Workout

Post by Erik on Fri May 30, 2014 8:09 am

Quick one today

2 minutes of skipping

10 Burpees
5 L KB rack squat and press
5 R KB rack squat and press
10 bench jumps
5 L KB swing
5 R KB swing
10 mountain jumpers
5 L KB snatch
5 R KB snatch
10 chin ups
x2

2 minutes skipping

And that's all she wrote. Wanted 3 rounds but ran out of time.

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Saturday - Running

Post by Erik on Sat May 31, 2014 10:50 am

Did a short one this morning for various reasons:

Distance: 5.1 km

Time: 27:34

Pace: 5:21/km

Not bad for not running in two weeks. Good pace. Next time I go the short run (which should be Friday morning), I'll aim to get it under 27 minutes, because that would be happy making.

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Sunday - Workout

Post by Erik on Sun Jun 01, 2014 10:12 am

A lovely warm Sunday morning workout

Warm-up: joint circles, 30 each jumping jacks, knee to elbow, alternating toe touch, 2 minute skipping

45s per exercise, 15s to switch, 45s skipping between sets (all KB exercises done with 20kg (44lb) kettlebell)

10-count bodybuilders
KB goblet squats
Horizontal rows
Burpees
Alternating wide KB rows

Mountain climbers
L KB single deadlift
R KB single deadlift
Swamp stomps
L KB rack squat
R KB rack squat

10-count bodybuilders
Front KB goblet lunge
HSPU partials
Burpees
Back KB goblet lunges
Chin ups

Mountain climbers
L KB shoulder press
R KB shoulder press
Swamp stomps
L KB swing
R KB swing

10-count bodybuilders
Step ups
Hindu pushups
Burpees
Bench jumps
Pulls ups

Mountain climbers
L KB high pull
R Kb high pull
Swamp stomps
L KB snatch
R KB snatch

Stretching

And that's it. One day, I'd like to be able to do a full 45 seconds of each set, instead of gasping and wheezing my way through.  :shocked: 

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Tuesday - Workout

Post by Erik on Tue Jun 03, 2014 4:47 pm

Warm-up: Joints, 30 each jumping jacks, knee to elbow, alternating toe touch.

15 minutes of:

5 burpees
5 L KB rack squat
5 R KB rack squat
5 L KB shoulder press
5 R KB shoulder press
5 L KB single deadlift
5 R KB single deadlift
5 chin ups

did 5 sets, then

15 minutes of:

5 burpees
5 L KB swing
5 R KB swing
5 L KB high pull
5 R KB high pull
5 L KB snatch
5 R KB snatch
5 chin ups

Did 3 sets.

Rather disappointed about the second round. Should have done 5 but gassed out entirely. Oh, well.

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Saturday - Workout

Post by Erik on Sat Jun 07, 2014 9:52 am

Warm-up: joint circles, 30 each jumping jacks, knee to elbow, Alternating toe touch

2 minute skipping

45s per exercise, 15s to switch, 45s skipping between sets (all KB exercises done with 20kg (44lb) kettlebell)

10-count bodybuilders
KB goblet squats
Horizontal rows
Burpees
KB narrow goblet squats
Alternating wide back row

Mountain climbers
L KB single deadlift
R KB single deadlift
Swamp stomps
L KB rack squat
R KB rack squat

10-count bodybuilders
Front KB goblet lunge
HSPU partials
Burpees
Back KB goblet lunges
Chin ups

Mountain climbers
L KB shoulder press
R KB shoulder press
Swamp stomps
L KB swing
R KB swing

10-count bodybuilders
Step ups
Dips
Burpees
Bench jumps
Pulls ups

Mountain climbers
L KB high pull
R Kb high pull
Swamp stomps
L KB snatch
R KB snatch

Then finished it with stance training and some stretching.

I feel like utter crap. Not enough working out. We'll see if I do better next week.

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Tuesday - Running

Post by Erik on Tue Jun 10, 2014 9:46 am

Ugh. After a week off of running and a day of migraine, today's run was utter crap:

Distance: 10.13 km

Time: 1:02:16

Pace: 6:08/km

Today, I suck. Thursday, we'll see about bringing that back in line with where it should be.

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Re: Erik's 2014 Training Book

Post by Dave on Tue Jun 10, 2014 12:53 pm

Yeah but running is hard and you do way better at it than I do or have, so kudos.  :)
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Re: Erik's 2014 Training Book

Post by Brahma Bill on Tue Jun 10, 2014 1:18 pm

Erik wrote:

Today, I suck.  
This would only be true if you didn't run at all.
You can't be a superhero everyday. Just putting in the work is a victory.
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Re: Erik's 2014 Training Book

Post by Dave on Tue Jun 10, 2014 11:09 pm

Well said Bill.
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Wednesday - Workout

Post by Erik on Wed Jun 11, 2014 5:31 pm

You guys make it really hard to pout, you know that? :mrgreen: 

This morning:

Warm-up: 30 each jumping jacks, knee to elbow, alternating toe touch, 1 minute skipping

45s per set, 15 seconds to switch

10-count bodybuilders
Goblet squats with 20kg kettlebell
Horizontal rows

And then I got rained out.

So this afternoon I did

10 burpees
5 L KB snatch
5 R KB snatch
5 chin ups
x10

And that's it for today. tomorrow, another 10 km, if everything goes well.

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Re: Erik's 2014 Training Book

Post by Dave on Wed Jun 11, 2014 9:39 pm

Erik wrote:You guys make it really hard to pout, you know that? :mrgreen:

 :neener: 
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Sunday - Workout

Post by Erik on Thu Jun 19, 2014 2:57 pm

Yeah, I know it's Thursday. I'm a bit behind.

Warm-up: Joint circles, 30 each jumping jacks, knee to elbow, Alternating Toe Touch, 2 minutes skipping

50s per exercise, 10s to switch, 1 minute skipping between sets, no rests. Used same 20 kg KB for all exercises

10 Count Bodybuilders
Goblet squats w. KB
Horizontal rows
Burpees
Narrow goblet squats w. KB
Alternating Wide back row with KB

Mountain climbers
L KB deadlift
R KB deadlift
Mountain jumps
L KB rack squat
R KB rack squat

10 Count Bodybuilders
Goblet Front lunge w. KB
HSPU partials
Burpees
Goblet back lunges w. KB
Chin ups

Mountain climbers
L KB shoulder press
R KB shoulder press
Mountain jumps
L KB swing
R KB swing

10 Count Bodybuilders
Step ups
Hindu Pushups
Burpees
Bench jumps
Pull ups
Skipping

Mountain climbers
L KB high pull
R KB high pull
Mountain jumps
L KB snatch
R KB snatch

Then did Martial arts:
Static stance training
Dynamic stance training
Basics
Forms

First time I made it through this workout without having to rest. Cool.

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Wednesday - Boxing and burpees

Post by Erik on Thu Jun 19, 2014 3:01 pm

...And then I had two days of migraines and a deadline that had me working until 4:30 a.m. Ugh. Got it done, though.

So Wednesday I did:

30s left lead 3-move shadowboxing
30s right lead 3-move shadowboxing
30s burpees
30s plank
x5

30s left lead 3-move shadowboxing
30s right lead 3-move shadowboxing
30s burpees
30s rest
x5

The next time, I'm going to try for 6 planks. The goal is to do 10 rounds with 30s planks on each one, because fun.

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Thursday - Workout

Post by Erik on Thu Jun 19, 2014 3:04 pm

Which brings us to today:

Warm-up: 30 each jumping jacks, knee to elbow, alternating toe touch

With a 20 kg kettlebell:

5 L swings
5 R swings
5 L rack squats
5 R rack squats
5 L deadlifts
5 R deadlifts
5 L high pull
5 R high pull
5 L back row
5 R back row
5 L shoulder press
5 R shoulder press
5 L snatch
5 R snatch
x5

total time: 27 minutes (approx)

5x max chin ups: 15, 7, 5, 6, 5

Stretch

Good enough for the time I've got. Back to work

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Friday - Martial Arts

Post by Erik on Fri Jun 20, 2014 12:13 pm

A light one this morning

Static stance training
Dynamic stance training

30 minutes of deeps stances and basic techniques

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Saturday - Running

Post by Erik on Sat Jun 21, 2014 9:23 am

Normally I run on Fridays, but we've had some schedule changes around here. So:

Distance: 5.13 km

Time: 29:31

Pace: 5:45/km

Not happy with that but not surprised. Between not running enough and allergy season, I'm surprised I managed that pace. Oh well, we'll see how I do on the 10 km on Monday.

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Knee Strain

Post by Erik on Tue Jun 24, 2014 11:39 am

At least, that's what I think it is. Bad pain in the meniscus side of the knee. Hurt badly for one day, much faded now, but still can't do a squat without feeling it.

So I am taking a few days off. No running, no heavy exercise. Just walking. When I can squat without pain, I'll get back at it.

Annoying but I'm too old to be risking injury at this point.

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Re: Erik's 2014 Training Book

Post by Cesar on Tue Jun 24, 2014 1:42 pm

that sucks Erik. Heal up!
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Knee check...

Post by Erik on Wed Jun 25, 2014 11:17 am

First test of the knee today. Can do most of a half-squat with little pain, but anything past 45 degrees is bad, and anything past 90 is worse. GOing to start physio exercises in the next day or so (courtesy of Youtube) and start rebuilding. With luck, I'll be able to work out my legs by the next week. Meanwhile, need to figure out and upper-body/core routine. Will work on that.

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Re: Erik's 2014 Training Book

Post by Cesar on Wed Jun 25, 2014 11:54 am

Good job staying positive. good luck!
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Re: Erik's 2014 Training Book

Post by Iliander on Wed Jun 25, 2014 12:15 pm

yes good luck!
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Re: Erik's 2014 Training Book

Post by Dave on Wed Jun 25, 2014 8:01 pm

Ditto on that. Hoping you have it licked soon!
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Re: Erik's 2014 Training Book

Post by Erik on Thu Jun 26, 2014 9:24 am

Dave wrote:Ditto on that.  Hoping you have it licked soon!

Thank's everyone! It's definitely just a strain, and is feeling a little better every day, so I have high hopes it will soon be sorted.

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Saturday -Workout

Post by Erik on Sat Jun 28, 2014 11:55 am

Finally back at it. Not much, but a start. Still rehabbing the knee, and expect to be doing so for at least another week.

Warm-up: Joint Circles, 30 each Stepping Jacks, Kne to elbow, Alternating toe touch

3x
20 Pushups
20 Bicycle crunches Boxer sit-ups Legs up alternating twist crunches

3x
20 Horizontal Row
20/25/30 Back extensions

3x
15 Pike pushups
5/6/8 Chin-ups

3x
20 Mason Twists
10 V-sits

Rehab:

3x
20 Quad tension + 10 sitting straight leg raise, Left Leg
20 Quad tension + 10 sitting straight leg raise, Right Leg

3x
10 Min-squats (about 45 degrees)
20 Calf raises

Also:
20 front leg front kicks L, then R
20 Front leg roundhouse kicks L, then R

And that's it for today. Not bad so far.

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Wednesday - Workout

Post by Erik on Tue Jul 01, 2014 1:22 pm

Another day, another step closer. At almost 90 degrees on my squats without pain, so YAY!

Today:

Warm-up: Joints, 30 each standing knee to elbow, alternating toe touch.

20 push-ups
10 quadriceps tension (5 second holds) both legs
20 straight leg twisting crunches
x5

20 horizontal rows
10 sitting leg raises each side
20 mason twists
x5

15 feet elevated pike pushups
20 Mini squats
20 single arm/leg super mans (L+R=1)
x5

10 chin ups
20 calf raises
10 V-sits
x5

Chinese opera leg drills:
Alternating front kicks 50 each leg
Alternating outside crescent kicks 50 each leg

Tried the side kicks but the knee did not like that, so I called it good enough for the day.

Tomorrow, shadowboxing and planks. No twisting motions allowed, and no burpees until the leg heals.

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Thursday - Martial Arts

Post by Erik on Thu Jul 03, 2014 10:42 am

Martial Arts is still pretty restricted. No deep stances, no spinning or twisting moves. Also, I wore knee brace for extra support.

So:

Tai Chi Warm-up:

50 Chinese Opera Front Kick Drills
100 blocks
50 Chinese Opera Front Kick Drills
100 strikes
50 Chinese Opera Side Kick Drills
100 blocks
50 Chinese Opera Side Kick Drills
100 Strikes
50 Chinese Opera Outside Crescent Kick Drills
100 blocks
50 Chinese Opera Outside Crescent Kick Drills
100 strikes
100 Roundhouse kicks

Then some light fencing movement drill to top things off.

Also, 3 km fast walk back from my daughter's day camp.

I feel pretty good. Now to keep it that way...

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Tuesday - Martial Arts

Post by Erik on Tue Jul 08, 2014 3:26 pm

Did rounds of kicking drills interspersed with 50m running to test the knee. All seems all right. I think I will try an actual run on Thursday. Just a kilometer or so, and we'll see how things hold out.

On another note, my daughter and I have been working out together on weekday mornings. 10 minutes of exercises and 20 minutes of whatever she wants to teach. So far I have been learning ballet. Tomorrow will be Kung Fu.

Erik
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Re: Erik's 2014 Training Book

Post by Dave on Tue Jul 08, 2014 5:40 pm

Jean Claude Van Damme did ballet too. According to Van Damme, ballet "is an art, but it's also one of the most difficult sports. If you can survive a ballet workout, you can survive a workout in any other sport."
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Thursday - RUNNING!!!!

Post by Erik on Thu Jul 10, 2014 3:11 pm

All right, I'm a little excited.

Did around 2.4 km to see if I could do it. Some slight soreness during the run, but nothing major and no pain afterward. and My little girl and I biked to her summer day camp. Things are much improved.

Still can't do deep squats, but getting slowly, slightly better.

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Wednesday - Workout

Post by Erik on Thu Jul 10, 2014 3:49 pm

Yeah, it's out of order. I forgot about this...


Today:

Warm-up: Joints, 30 each jumping jacks, standing knee to elbow, alternating toe touch.

20 push-ups
10 quadriceps tension (5 second holds) both legs
20 straight leg twisting crunches
10/10 Single leg bridges
x5

20 horizontal rows
10 sitting leg raises each side
20 mason twists
20 mini squats
x5

15 feet elevated pike pushups
10 front lunges
10 back lunges
20 single arm/leg super mans (L+R=1)
x5

10 chin ups
20 calf raises
10 V-sits
10 low level jump ups
x5

Erik
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Friday - Workout

Post by Erik on Sat Jul 12, 2014 9:07 am

Pretty lackadaisical on Friday:

Warm-up: Joints, 30 jumping jacks, knee to elbow, alternating toe touch

20 push-ups
10 quadriceps tension (5 second holds) both legs
20 straight leg twisting crunches
10/10 Single leg bridges
x5

1 set max chin ups: 15

And that was it. I didn't care. I was in editing mode.

Then I went and taught Rapier and Dagger vs. Longsword for 3 hours. Now THAT was fun!


Last edited by Erik on Sat Jul 12, 2014 9:11 am; edited 1 time in total

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Saturday - Running!

Post by Erik on Sat Jul 12, 2014 9:10 am

And a nice run today, as I work on rebuilding distance. Knee was fine, calves felt tight but good:

Distance: 2.9 km

Time: 15:24

Pace: 5:18/km

Not a bad pace either. Happy now.

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Sunday - Hills

Post by Erik on Sun Jul 13, 2014 6:15 pm

Probably should have taken the day off but didn't. Short hill training today, did 25 trips up and down in 30 minutes. Not bad.

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Re: Erik's 2014 Training Book

Post by Brahma Bill on Mon Jul 14, 2014 7:47 pm

Erik wrote:Probably should have taken the day off but didn't.  Short hill training today, did 25 trips up and down in 30 minutes. Not bad.
Good for you!
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Tuesday - Workout

Post by Erik on Tue Jul 15, 2014 9:11 pm

A good one this morning, if a short one:

Warm-up: Joint Circles

50s per exercise, 10s to switch, 1 minute between rounds

Jumping jacks
Push ups
FULL SQUATS! (did 5 before knee started hurting)
Leg up twist crunch
Swamp stomps

Knee to elbow
Horizontal rows
Front lunges
Plank supermans
Cargo climbers

Skates
Feet up pike push ups
Back lunges
Mason twists
High knees

Knee to elbow
Chin ups
Alternating single deadlifts
Plank knee to elbow
Tire run

Jumping jacks
Hindu push ups
FULL NARROW SQUATS (did 3 before knee started hurting)
V-sits
Quick feet

And then it was time to start running around for the day.

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Thursday - Workout

Post by Erik on Fri Jul 18, 2014 12:29 am

Took Wednesday off to catch up on sleep.

Light one tonight:

Warm-up: Joints, 30 each JJ, K2E, ATT

Warm-up KB set
8 passes L then R
8 Figure 8 L then R
8 2-hand swings

30 minutes of:
8 swings L then R
8 single leg dead-lift L then R
8 shoulder press L then R
8 PARTIAL rack squats L then R
8 high pull L then R
8 stationary lunge L then R
8 snatches L then R

8 chin ups (did 12 on second set)

Did 2 sets. Not good, not unexpected.

Light stretching.

Knee still bugs me on deep squats, so been babying it. Don't want to mess it up again after coming so far.

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Friday - Running

Post by Erik on Fri Jul 18, 2014 11:17 pm

Every day a little stronger:

Distance 5.17 km

Time: 30:06

Pace: 5:49/km

Which is pretty bad for a 5 km, and pretty darn good for 3 weeks off of any distance. I really lost it in the second half. My halfway mark was 13:15 or so.

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Re: Erik's 2014 Training Book

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