Never-ending Quest to be Leaner, Stronger and Faster.

[GG300]

Wednesday July 25 5:10 AM Scheduled session with trainer. I started with a few minutes of foam rolling and then into a core warm up.

Giant set wit 60 seconds rest

Swiss Ball Plank 90 Seconds
Side Plank Left 45 Seconds
Side Plank Right 45 Seconds
Reverse Crunches 15
SB Crunches with Med Ball 15@8#

Straight Sets with 90 Seconds rest

Bench Press 25@135# 6@185# 5@195# 4@205#*

Incline Bench Press 6@140# 6@140# 6@140#

Super Sets with 2 minutes rest

Freemotion Shoulder Press 12@35# 12@45# 12@45#
Freemotion Chest Press 12@60# 12@60# 12@60#

Freemotion BO Crossing Rows 12@25# 12@25# 12@25#
Underhand CG Lat Pulls 12@130# 12@130# 12@130#

CG Bench Press 12@125# 11@125# 10@125#
Seated Machine Dips 12@140# 6@140/6@130# 12@125#

* Trainer Asssisted with last 2 reps at 205#

Good work out not as exhausting as last week but then again I didn't run 2 miles first. Never did any Bicep work but my Tri's are trash. I was able to get back to 25 at 135 on the bench hopefully next week I can set my best at 26 or more.

[GG300]

$2500?

Thanks Jim,

$51 a week and that is when you buy in packs of ten otherwise it is $55. Just let me know when you are going to be in town, Beers and whatever always sound good to me. If you are interested in doing one of our many festival runs let me know when you will be in and I will check and see if any fun ones are happening.

[vanessa40]

Great job on the planks...they kill me

[GG300]

Wednesday July 25 4:00PM 78 degrees and sunny with 75% humidity Extra 2 miler to catch up for my monthly goal. Not alot of fun same course as I do in the AM but at this time of the day it is loaded with traffic and the exhaust fumes from the buses and trucks on top of the sun and humidty is really not a good time but it is only 2 miles. As much as I hate running in the sun I am starting to think I must be part vampire. Finished the 2.02 miles in 24:17.

[GG300]

Thursday July 26 4:00 AM 71 degrees with 78% humidity Scheduled 4 miler. As I left my house there were some rumblings of thunder with lightning in the distance so I decided to run a 2 mile loop twice near my home. I got about 100 yards into my run and the rain started so I turned back to home and made it just before it started pouring. I waited out the rain in bed with my girlfriend watching Mother Natures Light Show to the West and dozed off for awhile. 45 minutes later I woke to my girlfriend nudging me to tell me the rain let up and I had better go and get some run in or I would be mad at her for letting me sluff off (shes right). Due to how late it was I decided to get in a 2 miler and try for another 2 tonight. Same course as yesterday afternoon 2.02 miles in 24:14. Note to self waking up from a nap and going right out running is not very easy or enjoyable.

Vanessa keep up with the planks and they get easier. I was surprised when I first starting doing them that they were much more difficult than they look. But then again which of the exercises we do isn't.

[GG300]

Thursday July 26 4:30 PM 78 Degrees with 76% humidity Morning 4 Miles Part Deux There was a nice cool drizzle coming down as I went into the house to change for my run which I thought would be refreshing since the sun was shining as well. Of course in the 5 minutes it took me to change the rain stopped and I was left with a damp, humid and sunny run. Ran 2.22 miles in 25:48.

[GG300]

Friday July 27 Scheduled Lifting Session after a 2 mile run. For some reason I couldn't sleep a pinch last night. Finally when I would normally be getting up at 3 AM I got sleepy. Woke up at 5:30 and decided to get in my workout this afternoon.

[lance02]

Enjoy your afternoon session!

[UpNorth]

High humidity always gets the better of me. Its almost like I can physically feel the weight of the air holding me back. Excellent job getting those runs in.

[GG300]

Saturday July 28 8:00 AM 72 degrees with 65% humidity Scheduled 2 mile run. Not a wonderful effort. Between running right after breakfast and last nights festivities I was feeling pretty bad at the 1.75 mile mark. Thankfully I only had another 1/4 mile to go. 2.02 miles in 24:38.

[GG300]

Monday July 30 4:00 PM 82 degrees 34% humidity Scheduled 3 mile run. Sunny pretty pleasant but the partying from the weekend still made this somewhat uncomfortable. I felt pretty good at the end so I ground out a few more blocks to help my monthly goal. 3:31 Miles in 39:56.

[GG300]

Tuesday July 21 4:00 AM 74 Degrees with 66% humidity Scheduled 4 Miles or whatever I had in me. Very comfortable morning and I was feeling great considering that my last run was 12 hours ago. Could be that it was the first morning since Saturday that I woke up with no alcohol in my system. Ran my normal 4 mile course and still had some gas in the tank so I put in some more distance. I wasn't sure how much more I needed to hit 55 for the month but I was pushing to get enough in this morning so I wouldnt need to run again in the afternoon. I ended up making it by 2 tenths of a mile. 4.83 Miles in 1:01:52. Man did that water taste good after that one.

[GG300]

Tuesday August 1 5:20 AM Scheduled Lifting session with Trainer. Warmed up with some quick core work and then hit the weights.

Giant Set with 90 seconds rest

Swiss Ball Planks 60Sec 45Sec
Side Plank Left 45Sec 30Sec
Side Plank Right 45Sec 30Sec
Swiss Ball Crunches with Med Ball extended 15
Bicycle Crunches 30

Straight Sets with 90 Seconds Rest

Bench Press 27@135# 5@205# 5@205# 5@205# 2@225#*

Free Motion Cable Flys 12@60# 12@70# 12@70#

Lying DB Pullovers 12@55# 12@55# 12@55#

Standing Military Press 12@80# 12@85# 10@90#

Barbell Curl Descending rep sets no rest 12,11,10,9,8,7,6,5,4,3,2,1@45#

Close Grip Benches 12@115# 12@115# 11@115#

*I was able to set a personal best today by 2 lifts on the bench going up from 25 to 27@135#. Slight trainer assisted on the last 2 reps of the last 2 sets at 205 and both reps at 225#.

Ironically after hitting that PR I told my trainer that I would not be using him anymore I explained that it was a financial thing and he seemed fine with that. We are golfing in an outing together in a few weeks so I hope all is good. Otherwise I was pretty happy with the workout today and will keep pushing my workouts on my own.

[UpNorth]

Congrats on the PR! It's a tough thing having to fire a friend... I'm sure he understands though. Money doesn't grow on trees, that's for sure.

[GG300]

Thanks Jeff I am feeling that PR on my outer pecs today. Hopefully all goes well for him. He has some big things coming up himself in a few weeks which might get us back lifting together anyway.

[GG300]

Thursday August 2 4:00 AM I was going to take the rest of the week off as my 12 week training to hit an amazing time (Yeah Right) in the Lakefront Discovery 5k starts next week. I decided to get in 2 Miles focusing on trying to eliminate the walks and start getting some of my running distance back. I put in 2 miles having a very hard time finding a pace.

It ended up running .88, walk .12, run .55, walk .06 and running the last .39 miles in a final time of 25:35. I definetely have my work cut out for me but the 80 % Humidity with a 4 AM temperature of 74 degrees didn't help much. At least I don't have gnats to contend with.

[GG300]

I am headed out of the office for a week of relaxation to include golfing, 3 trips to the State Fair, lunches with buddies and and a ball game. I will get in my runs and workouts but the diet is going to be in trouble. Will do what I can to maintain between now and August 19 and then it is back to getting serious with just a blip now again. Must hit 190 by my Birthday. Have a great week all.

[twinsavsvikingsfan]

Gregg, have a great time! We'll be there the 8th-15th.