Monday:

Bodyweight 100 (20 Prisoner Squats, 20 Push-ups, 20 Jumps, 5 Neg. Chin-ups, 20 Lunges, 15 Close Grip Push-ups)
Intervals: 30/30 x6

Tuesday:

Intervals: 60/60 x6

Wednesday:

Bodyweight 100
Intervals: 30/30 x 6

Thursday:

Intervals: 60/60 x6, 120 x1

Friday:

Bodyweight 100
Intervals: 30/30 x6

Saturday:

Run: 2.5 miles (1.5 mile run, 1/2 mile rest, 1 mile run)

Sunday:

Run: 3 miles (2 mile run, 1 mile walk, 1 mile run)

The endurance runs were sort of a spontaneous thing, I just wanted to see where I stood stamina-wise, so Saturday morning (around 1 am) I took my ass out in the 45 degree weather and seen if I could run a mile. I ended up running 1 1/2, and then 1 mile back to my house. Sunday is supposed to be my complete rest day, but since I technically did that run in the Saturday sleep-cycle, it’s not a problem (I’m still up as we speak, about to go to bed at 5 or 5:30 am).

I enjoy the long-style run so much that I’m going to reserve Saturday and possibly Sunday for them. I may not have lost any “weight” from week 1 to week 2, but my body is definitely reaping the rewards of my training, I couldn’t run for more than 4 minutes without feeling like I was going to drop dead a month ago.

I find that the most important thing for these runs is a steady pace, and controlling your breathing. Steady pace is simple, you run/jog at a tempo that you feel you can keep up the entire run, I might slow down like 10-15% by the end of the run, and then speed up 20% in the final stretch, but the keeping the pace as flat as possible is important. For breathing I used to think that inhaling through nose, and exhaling through mouth was the best way to go (that’s what my elementary gym teacher taught me). But I find that that’s silly, if I need more air, I breathe through my mouth, that’s the logical way to go. The beginning of the run I make sure I inhale for five or six steps, and exhale for two (this also helps me keep the same running tempo the whole way). Then at a third of a mile in or so, I start to breathe four in, two out. By the end of the first mile I struggle to keep it 4/2, but I do my best. By the end of the 2nd mile (that’s all I can do in a stretch at the moment) my breathing falls to like 3/2, and sometimes 2/2 if I have to swallow spit (gross) or drink some water. I carry a 26 oz. bottle of water with me, my house key, and nothing else. No ipod, it weighs me down and is otherwise cumbersome.

I imagine by the time the Fall is ending, I’ll have to get a gym membership, because running in sub-freezing weather and in harsh conditions like snow will probably be too much for my lungs. I am going to miss point a to point b running though, I imagine running in place on a treadmill must get pretty annoying as there’s no way to see what progress you’ve made other than a stupid digital read-out, I also like seeing the “end” of the run, when you see that stop sign at 10 mile rd. I know the run is already complete, because there’s no stopping when you see the end.

As for next week, I plan to do pretty much the same thing, but I might do core and leg workout on Tuesday and Thursday, because I’m not doing any core as it stands, and that’s pretty important for running. Just think, maybe this time next year I’ll be lean as hell, and practicing for a marathon. YOU NEVER KNOW. That’s about all, see you guys next week!

So I’ve been working out so intense lately, I’ve definitely stepped it up and seem to have synced up my mind and body. Habits have been dropped completely and I now schedule my workouts weeks at a time. This includes body and weight training as well, to round out my body and boost my metabolism as much as I possibly can, I haven’t even been a full week but I can already FEEL results.

Since my updates now require excel sheets and shit, I’m not going to bore you with a daily blog, instead I’ll post one weekly to recap my success (and failure).

Since I started clean slate on Thursday, I got three days of workouts in for that week (Sunday being my end of the week). Started doing circuits that train most regions of my body, and the strange thing is, the more I workout the less prone I am to feeling sore or injured. When I just did intervals (running) my legs would feel like they were about to catch on fire when I walked up some stairs. Go figure. I now understand the difference between good and bad pain.

That’s all for now gents, I’ll catch you guys next Monday to talk about this crazy week of working out. Peace.

Cardio:
Intervals: (3/1 x7) = 28 min.
Walk: 47 min.

Notes:
I was originally going to work out yesterday, but my friend had a birthday party that I attended, so I let it slide. ate some taco bell today while watching WWE PPV, but I’m in it for the long haul so I’m not worried. Any incremental loss is good, and I’m taking it one day at a time now. See ya tomorrow!

Workout:
N/A

Food:
Water
Vitamin
Chromium
Protein Shake
Baked Beans
Wheat Bread
Flamin’ Hot Fries

Notes:
Didn’t work out yet, work up at like 11 am and it was already sunny and hot as hell. I’m posting this now to reserve the slot for today, will probably go running around midnight or so when it’s nice, dark and cool out. Stay tuned.

Day 19:
I’ve been pretty pre-occupied with a couple video projects I’ve been working on (slaving over more like it) so I haven’t had much time for the workout, still I managed to get some intervals in despite trying to make excuses.

Cardio:
Intervals (3/1 x6) = 24 min.

Food:
Lean Cuisine
Fried Rice
Red Bull
Water
Vitamin
Chromium

Notes:
Did some intervals around my neighborhood midday (shocking), and didn’t really time myself on any of it. It was surprisingly tough, and I didn’t have the energy I usually do, probably because I put it off all morning.

Workout (Push-up, Crunch, Pull-up):
Rep 1: 20 (10 half-ups), 60, 10
Rep 2: 10, 60, 10
Rep 3: 10, 60, 10 (negative)
Rep 4: 10, 60, 5
Rep 5: 10, 10 (bicycles), n/a

Food:
Water
Vitamin
Chromium
String Cheese

Notes:
Decided to up my running times because it felt easy enough. Still was killing at the end of the 20 minutes, but that’s good of course. Legs hurt a bunch, pain didn’t go away for like two hours afterward.

Did the first of me bi or tri-weekly workouts, I basically just cycle between push-ups, crunches, and pull-ups over and over for 15 minutes, stopping each exercise and moving on to the next when I lose good form, w/ 1 min rests between reps.

Cardio:
Biking 60 min.

Notes:
The second week was sort of a lax week in terms of “pushin’ it to the max,” so I ended up only losing 1 pound. Technically I weighed myself after 6 days, but yeah I ate Subway AND Tacobell back to back, and drank a couple beers, probably wasn’t the best decision. I still lost though, so here’s moving forward into a brand new week! Will start intervals tomorrow, probably going to do the same 3 minute ones, but faster speeds. Might start a little upper/core routine tomorrow as well. See you then!

Day 13
———–
Cardio:
Biking: 60 min.

Food:
Water
Vitamin
Chromium
Subway
Beer

Day 14
————
Food:
Water
Vitamin
Chromium
Ensure
String Cheese