Curls 150lb
Shrugs 200lb
Flat Bench 190lb
Incline Bench 55lb DB
Military Press 30lb DB
Dips 100
Bicycle Crunches 600
Lat Pulls 150lb
Lateral shoulder raises 30lb (both sides)
Single arm rows 55lb DB (Both sides)
Saturday, April 30, 2011
Wednesday, April 27, 2011
April 27, 2011
Worked last night...After work:
3 sets of 8:
Curls 130lb
Shrugs 200lb
Flat bench 190lb
Incline bench 140lb
Single arm row 55lb DB
Wood chopper 25lb
Lateral should extensions 30lb
Dips total 60
Crunches on workout ball with 40lb DB total 75
Bicycle crunches total 150
1.5 hr trail run with 30lb pack. ~3000ft elevation gain...~8 miles.
3 sets of 8:
Curls 130lb
Shrugs 200lb
Flat bench 190lb
Incline bench 140lb
Single arm row 55lb DB
Wood chopper 25lb
Lateral should extensions 30lb
Dips total 60
Crunches on workout ball with 40lb DB total 75
Bicycle crunches total 150
1.5 hr trail run with 30lb pack. ~3000ft elevation gain...~8 miles.
Sunday, April 24, 2011
April 24, 2011
40 degrees/cloudy/windy
Trail ran ~3 miles with 35lb pack, jumped in river with pack ~ every 10 min. Hiked with tire up the river and for ~ 2 miles. Climbed lots of rock bluffs, tire tosses, steep hill ascents/descents with tire and pack.
9 sets:
10 pull ups
25 push-ups
20 incline sit ups
2.5 hours of training.
Thoughts:
Thursday, April 21, 2011
April 21, 2011
Worked last night and then had flight training till noon. Makes for a fun day of training....
Trail Ran 1.5 miles with 35lb pack, jumping in to the river every 5 min.
10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x 3
Hiked 1.5 miles with 35lb pack and a 40lb tire, jumped in to the river every 5-10 min.
10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x3
Trail Ran 1.5 miles with pack, jumping in to the river every 5 min.
10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x3
50 push-ups with pack on.
Hike in the river for ~0.5 miles in shin deep water with pack and tire.
Total: 90 pull-ups, 180 incline sit-ups, 275 push-ups, ~4.5 miles
Thoughts:
I wanted to do some wet/cold training today. To see how my muscles, feet, gear handled it. It was a lot of fun and I got a lot of weird looks from passerby's. The river was spring run off...very very cold. After the first dip in the river that pack went from 35lbs to 45lbs with the water soaked gear. A little over two hours of fun. Feet did ok, need better gaitors. Pack ripped on a stretch pocket, will have it tacked for more strength. Body felt good. Need to work on having food more readily available.
Trail Ran 1.5 miles with 35lb pack, jumping in to the river every 5 min.
10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x 3
Hiked 1.5 miles with 35lb pack and a 40lb tire, jumped in to the river every 5-10 min.
10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x3
Trail Ran 1.5 miles with pack, jumping in to the river every 5 min.
10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x3
50 push-ups with pack on.
Hike in the river for ~0.5 miles in shin deep water with pack and tire.
Total: 90 pull-ups, 180 incline sit-ups, 275 push-ups, ~4.5 miles
Thoughts:
I wanted to do some wet/cold training today. To see how my muscles, feet, gear handled it. It was a lot of fun and I got a lot of weird looks from passerby's. The river was spring run off...very very cold. After the first dip in the river that pack went from 35lbs to 45lbs with the water soaked gear. A little over two hours of fun. Feet did ok, need better gaitors. Pack ripped on a stretch pocket, will have it tacked for more strength. Body felt good. Need to work on having food more readily available.
Wednesday, April 20, 2011
April 20, 2011
~7 mile trail run, 1700 ft elevation gain, 30lb pack, raining, 41 degrees. Awesome run!!!! 1hr 5 min.
Thoughts:
Today it was hard to get out there.... Been fighting a cold for a few days and it kinda wiped me out a bit, but it was way worth the effort today. Gorgeous rainy weather....low clouds and not very many people out.
Two months before the race. Getting the details in order: Pack, flight, gear/food to have at the vehicle. Met with a few of the other racers from CO. Nice to put faces to the names.
Thoughts:
Today it was hard to get out there.... Been fighting a cold for a few days and it kinda wiped me out a bit, but it was way worth the effort today. Gorgeous rainy weather....low clouds and not very many people out.
Two months before the race. Getting the details in order: Pack, flight, gear/food to have at the vehicle. Met with a few of the other racers from CO. Nice to put faces to the names.
Monday, April 18, 2011
April 18, 2011
500 bicycle crunches
250 push-ups
100 dips
50 pull-ups
150 ft sprint pulling 40lb tire on concrete x 10
150 ft backwards 40lb tire pull x 10
50 overhead tire throws
60 2ft vertical jumps with 25lb pack
50 push-ups with 25lb pack
5 150ft tire sprints with 25lb pack
5 150ft tire pulls with 25lb pack
250 push-ups
100 dips
50 pull-ups
150 ft sprint pulling 40lb tire on concrete x 10
150 ft backwards 40lb tire pull x 10
50 overhead tire throws
60 2ft vertical jumps with 25lb pack
50 push-ups with 25lb pack
5 150ft tire sprints with 25lb pack
5 150ft tire pulls with 25lb pack
Friday, April 15, 2011
April 15, 2011
Curls 55lb DB 3 sets of 8
Shruggs 200lb 3 sets of 8
Flat bench 190lb 3 sets of 8
Incline bench 55lb DB 3 sets of 8
Lat Pulls 140lb 3 sets fo 8
Upright arm rows 55lb Db 3 sets of 8
Crunches on Workout ball 150
Thoughts:
Been fighting a cold for the last week and lots of shifts made this last week a hard one. Meeting with the other CO racers this Sunday....will be really nice to talk and compare notes.
Shruggs 200lb 3 sets of 8
Flat bench 190lb 3 sets of 8
Incline bench 55lb DB 3 sets of 8
Lat Pulls 140lb 3 sets fo 8
Upright arm rows 55lb Db 3 sets of 8
Crunches on Workout ball 150
Thoughts:
Been fighting a cold for the last week and lots of shifts made this last week a hard one. Meeting with the other CO racers this Sunday....will be really nice to talk and compare notes.
April 13, 2011
Trail Ran 1:20 min with 20lb pack. ~1600ft elevation gain.
Thoughts:
Great run! The clouds were hanging over the mtn peaks and it was pretty chilly. Felt great. Ran across a herd of deer a few times. Always cool to see the wildlife. Felt like I could have ran another hour......
Thoughts:
Great run! The clouds were hanging over the mtn peaks and it was pretty chilly. Felt great. Ran across a herd of deer a few times. Always cool to see the wildlife. Felt like I could have ran another hour......
Saturday, April 9, 2011
April 9, 2011
5 sets: Flipped 150lb tire 500ft.....Then ran 1 min....wearing 35lb pack
Trail ran 30 min with pack
Rode SB for 40 min.
2 hours of training....now its time to start my night shift.
Trail ran 30 min with pack
Rode SB for 40 min.
2 hours of training....now its time to start my night shift.
Wednesday, April 6, 2011
April 6, 2011
5 sets:
Sprint 150ft with 35lb pack, remove pack, 25 push-ups, 25 crunches, sprint back 150ft, 10 45lb kettle bell swings, sprint back, put pack back on and sprint back to beginning.
5 sets:
Crawled 300ft through 2.5ft tall weeded field with 35lb pack and 45lb kettle ball.
Carried pack/kettle ball for ~30 min, through fields, over downed trees, up/down hills.
Ran ~1.5 miles
Thoughts:
Carrying that damn KB sucked! While I was crawling around in this field a coyote sat and watched me for about 45 min from a small dirt hill. I looked up from the dirt one time to see he had moved to about 75-100 ft away. Just looking. The look on his face was that of an old man that wanted to get a better look...maybe tell a story...or listen to one. It was cool!
Sprint 150ft with 35lb pack, remove pack, 25 push-ups, 25 crunches, sprint back 150ft, 10 45lb kettle bell swings, sprint back, put pack back on and sprint back to beginning.
5 sets:
Crawled 300ft through 2.5ft tall weeded field with 35lb pack and 45lb kettle ball.
Carried pack/kettle ball for ~30 min, through fields, over downed trees, up/down hills.
Ran ~1.5 miles
Thoughts:
Carrying that damn KB sucked! While I was crawling around in this field a coyote sat and watched me for about 45 min from a small dirt hill. I looked up from the dirt one time to see he had moved to about 75-100 ft away. Just looking. The look on his face was that of an old man that wanted to get a better look...maybe tell a story...or listen to one. It was cool!
Tuesday, April 5, 2011
April 5, 2011
Curls 55lb 3 sets of 8
Shrugs 180lbs 3 sets of 8
Flat bench 190lb 3 sets of 8
Incline bench 55lb DB 3 sets of 8
Lateral shoulder raises 30lb 3 sets of 8
Military Press 60 lbs 3 sets of 8
Pull-ups 50
Crunches 300
Wood chopper 25lbs 3 sets of 8
Bilateral and flat planks 30 secs x 3 sets
S. Bike 1 hour
Shrugs 180lbs 3 sets of 8
Flat bench 190lb 3 sets of 8
Incline bench 55lb DB 3 sets of 8
Lateral shoulder raises 30lb 3 sets of 8
Military Press 60 lbs 3 sets of 8
Pull-ups 50
Crunches 300
Wood chopper 25lbs 3 sets of 8
Bilateral and flat planks 30 secs x 3 sets
S. Bike 1 hour
Saturday, April 2, 2011
April 2, 2011
Curls 55lb DB 3 sets of 8
Shrugs 170lb 3 sets of 8
Lateral shoulder extensions 30lb 3 sets of 8
Flat Bench 180lb 3 sets of 8
Incline chest 55 lb DB 3 sets of 8
Lat Pulls 140lb 3 sets of 8
60 dips
20 Dive bomber push-ups
450 Crunches
Pm Hike:
2 hrs night hike, 35lb tire, 40lb backpack. ~1000 ft elevation gain
200 push-ups with pack on.
Long day...worked and flew a bunch. Felt good to get a small night hike in.
Shrugs 170lb 3 sets of 8
Lateral shoulder extensions 30lb 3 sets of 8
Flat Bench 180lb 3 sets of 8
Incline chest 55 lb DB 3 sets of 8
Lat Pulls 140lb 3 sets of 8
60 dips
20 Dive bomber push-ups
450 Crunches
Pm Hike:
2 hrs night hike, 35lb tire, 40lb backpack. ~1000 ft elevation gain
200 push-ups with pack on.
Long day...worked and flew a bunch. Felt good to get a small night hike in.
Friday, April 1, 2011
March 31, 2011
Curls- 55lb 3 sets of 8
Shrugs- 180 lbs 3 sets of 8
Flat bench 180lb 3 sets 3 sets of 8
Lateral shoulder raises 30 lb 3 sets of 8 both arms
Incline bench 55 lb DB 3 sets of 8
Dips 60
Burpies 60
Bicycle crunches 300
Thoughts:
Working mostly days this week so it's been kinda tough to get some hikes or runs in. I was lucky to have some time to get this workout in....we were busy at work today.
Shrugs- 180 lbs 3 sets of 8
Flat bench 180lb 3 sets 3 sets of 8
Lateral shoulder raises 30 lb 3 sets of 8 both arms
Incline bench 55 lb DB 3 sets of 8
Dips 60
Burpies 60
Bicycle crunches 300
Thoughts:
Working mostly days this week so it's been kinda tough to get some hikes or runs in. I was lucky to have some time to get this workout in....we were busy at work today.
March 29, 2011
250 push-ups
500 bicycle crunches
5 sprints up Red-Rocks amphitheater with 35lb pack (~200 steps)
Carried a very wiggly 3 year old up for the stairs.
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