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

[Mahler]

I hate to run when the humidity is high. You were wise to adjust the intervals to compensate.

[GG300]

It sucks to run when it is hot and it sucks to run when it is cold. Then you throw in rain and snow days not to speak of hangovers and you are lucky to get a 100 days a year that might be nice days.

[GG300]

Friday July 18, 4:00 AM 74 Degrees 78% Humidity 30 minute run consisting of 4 repeats of 5 minute runs/2.5 minute walks total distance of 2.07 miles

5:30 AM Upper Body Workout

1 minute rest breaks

DB Bench Press 3 x 12 @ 50#

V Grip Low Cable Rows 1 x 12 @ 130# 2 x 12 @ 137.5#

Cable High Pulls 3 x 12 @ 110#

Full Crunches on Bench 3 x 15 @ 25#

Super Set with no rest between exercise and 1 minute between SS

OVH Rope Tricep Extensions 1 x 12 @ 100# 2 x 12 @ 110#
Cable Curls 1 x 12 @ 90# 2 x 12 @ 100#

Double dipped today as it could be a rough weekend. I have to meet friends out this evening and my Trainer has his annual washer tournament on Saturday. Workouts are doubtful but I may get a run in tomorrow.

Since the humidity dropped a whole 5 points from yesterday I thought I would push to get in the 5 minute runs and it wasn't as bas as I expected. Other than dripping sweat for 20 minutes after running and having zero ambition to get to the gym the run went wonderful. Once I did drag my lazy butt to the gym I still wasn't to thrilled about killing myself. After I got through the first set of benches I started to get into it and got in some decent work. This was far from a killer session but at least I worked up another good sweat for the day.

[BamaDave]

Gregg, you guys in the Midwest get screwed with both Winter and Summer. At least you get some breaks from heat and humidity during the Summer. And I imagine your Falls and Springs are good for running. Hangover season is never good.

[GG300]

You got that right Dave, as soon as State Fair is gone I need to get a handle on the partying. It seems like since Gail moved in with me we are just going constantly. While it has been a blast it is hard on the fitness goals.

[GG300]

Monday July 21, 6:00 AM Upper Body Workout

Straight Sets with 1 minute breaks

Assisted Underhand Grip Pullups 12@60# 12@60# 8@60#

Standing Arnold Press 12@30# 12@35# 10@35#

DB Flat Bench 10@55# 10@55# 8@55#

Incline Curls on Low Cable Machine 4 x 8 @ 67.5#

Tricep Pushdowns 12@110# 2 x 12 @ 120#

AB Cable Press 3 x 12 @ 70# each side

I was running late this AM due to some celebrating after a great afternoon at the poker table. Still got in a great workout in 30:06 and had time to get in a 1/4 mile cool down walk. So why do I still here from people that they don't have time to workout? And I even threw in arm work. I must be doing something wrong.

[GG300]

Tuesday July 22, 4:00 AM 60 Degrees 90% Humidity 30 minute Run/Walk 4 repeats of 5 minute run/2.5 minute walk 2.09 miles.

5:45 AM Core Work Straight Sets with 1 minute rest

Low to High Cable Woodchoppers 3 x 15 @ 40# each side

Low Cable Plank Position Rows 3 x 12 @ 70# each side

Decline Crunchs with 14# Extended Medicine Ball 20 16 10

Finished with a 1/4 mile cool down walk.

The run went fine even though the humidity was high the temp was low enough that it wasn't a problem. The heel continues to get better which is making the runs more comfortable. Since I need to get out of my place in the morning (so I don't bother Gail) I figured I would get in some extra core work before showering out. All was well but the brief rest breaks really takes a toll on the rep counts for the Decline Crunches, normally I would have been able to knock out 3 sets of 20.

[GG300]

Wednesday July 23, 4:00 AM 67 degrees 87% humidity 30 minute Run/Walk 4 repeats of 5 minute run/2.5 minute walk. Total Distance 2.13 miles

5:00 AM Scheduled Upper Body Training with Trainer

Straight Sets with varied rest

DB Bench Press 12 @ 60# 8 @ 70# 2 x 8 @ 75#

Military Press 2 x 12 @ 85# 1 x 10 @ 85#

Bent Over Cross Cable Rows 2 x 12 @ 60# 1 x 12 @ 70#

Standing Cable Curls 1 x 12 @ 90# 1 x 12 @ 95# 1 x 12 100#

CG Bench 12 @ 115# 12 @ 125# 10 @ 125#

Cable Flys 12 @ 120# 12 @ 130# 12 @ 140#

My run went well and the lifting session went great. The big change in my cable flys was not due to any performance enhancing drugs but simply a different piece of equipment. The BO Cable Rows were thrown back into the routine and while they are hard on the back they are truly a bitch on the triceps. I am very happy pushing through a decent run followed by a good lifting session. I spent yesterday afternoon and evening at my Mom's doing various chores including weeding, watering, cooking dinner as well as some clean up duties. The weeding was the only hard part but I did spend an hour and a half doing that. She had not had any grilled food for awhile so I grilled zucchini, asparagus and pork chops for her. She was very happy but I didnt end up getting to bed at my normal time so I was a little drowsy this morning.

[GG300]

Friday July 24, 4:20 AM 61 degrees 80% humidity 30 Minute Run/Walk 4 repeats of 5 minute runs/2.5 minute walks total distance of 2.09 Miles.

One more day of this and then I get to bump it up to 3 repeats of 7 minute runs/3 minute walks. Man am I excited . Whatever it takes to get my endurance back up so I can finish at least my late October 5K without any walks. Hopefully I will sustain that throughout the winter and then start working on the speed part of it next spring. Who knows maybe I will gear up for another run at a half marathon for my 50th Birthday.

[GG300]

Tuesday July 29, 4:00 AM 61 degrees 90% humidity 30 minute run/walk 3 repeats of 7 minute run/ 3 minute walk Distance 2.09 miles.

5:45 AM Core Work and Stretching 1 Minute rest breaks

Standing Weighted Cable Crunch with Twist 3 x 20 @ 170#

Cable Side Twists 3 x 15 @ 70# to each side

Reverse Crunches 3 x 15 @ BW

Finished with some basic stretches and a 1/4 mile cool down walk.

I sort of blew right through my final run from last week (oops) but I bumped up the program any way. Finished without a problem. Only mild discomfort from my heel and some minor cramping in my right calf after the last run segment.

[GG300]

Wednesday July 30 5:00 AM Upper Body Workout with Trainer

Varied rest and set schemes

Incline Bench 12@115# 10@135# 8@145# 7@150#

Shoulder Press while Kneeling on a BOSU 3 x 12 @ 70#

Lying DB Pullovers 12@50# 12@55# 12@60#

Super Set
EZ Bar Curls 3 x 12 @ 75#
Tri Rope Pulldowns 1 x 12 @ 100# 2 x 12 @ 110#

Cable Flys 12@90# 12@100# 12@110#

DB Side Raises 3 x 12 @ 15#

I was planning on doing my second run of the week before I lifted today but when I woke up it was 72 degrees with 100# humidity, PASS. I was glad I did as my trainer pushed harder than normal today. Or maybe I pushed harder than normal by cutting down on the bullshitting between sets. I will get my second run done on Thursday morning but after that it is a crap shoot. I will be out giving it for the Cubs/Brewers game on Thursday and back out on Friday for a full day at the State Fair. Hopefully I will pull myself together and get my run in Sunday AM.

[GG300]

Catching Up

Friday August 1 30 Minute Run/Walk 3 repeats of 5 run/2.5 walk, 2 repeats of 4 minute run/ 3.5 walk. 2.06 miles Slightly Hungover from Brewers/Cubs game on Thursday Afternoon

Sunday August 3 30 minute Run/Walk 1 x 5 minute run/2.5 minute walk, 1 x 3.5 run/2.5 walk, 1 x 4.5 run/2 minute walk, 4 minute run/2 minute walk/4 minute run. 2.2 miles The game on Thursday and State Fair on Friday took a toll on the length of the runs but I did get in 21 minutes of running and put in more distance then I have been getting done in 30 minutes. I'll try to get back to the 7 minute runs on Tuesday.

Monday August 4 Upper Body Workout

Straight sets with 1 minute rest breaks

DB Incline Benches 3 x 12 @ 55#

Low Cable Wide Grip Rows 1 x 12 @ 125# 2 x 12 @ 130#

BB Military Press 2 x 12 @ 80# 1 x 9 @ 80#

OVH Rope Triceps Extension 3 x 12 @ 90#

Standing Cable Curls 1 x 12 @ 90# 2 x 12 @95#

A little short on time today but still got in a solid workout. I was a little tired from a busy weekend but decided to drag my but in to the gym since it is the first real week of the 6 Month challenge and I needed to kick it off on a positive note.

[GG300]

Tuesday August 5, 4:00 AM 69 Degrees 97% Humidity 30 Minute Run/Walk 3 repeats of 7 minute run/3 minute walks 2.07 Miles

The humidity today sucked. Before I finished the first run I was already dripping. Even with the heat I got all 3 repeats of 7 minutes running (jog) completed. I felt really good finishing this run and hopefully lower humidity on Thursday will help me push the distance marker.

[GG300]

Wednesday August 6, 5:00 AM Upper Body Session with Trainer

Various rep and rest schemes

Seated Chess Press Machine 12@105# 12@125# 12@125# 12@145#

Super Set with no rest between lifts

Cable Pull Through Raises 3 x 12 @ 70#
Standing DB Shoulder Press 3 x 12 @ 30#

Underhand Lat Pulldown 1 x 12 @ 115# 2 x 12 @ 130#

CG Bench Press 1 x 12 @ 115# 2 x 12 @ 125#

Incline DB Curls 1 x 12 @ 30# 2 x 12 @ 35#

The workout went well but my trainer was all pissed off because he thinks Brett Favre is getting screwed by the Packers and the talk about trading him to Tampa Bay. I never was one to let sports that I watch bother me. Obviously he is a little more passionate (crazy) than I am about this stuff. In between his rants he did push me through a good workout and made sure I didn't drop anything heavy on myself. Unfortunately I see this relationship breaking down in the near future. I can push myself this hard and con someone into an occasional spot and save myself $2500 a year.

[GG300]

Thursday August 7, 4:00 AM 65 Degrees with 82% humidity 30 Minute Run/Walk

3 repeats of 7 minute run/ 3 minute walk. Total distance of 2.08 miles

Today was a few yards over Tuesday's run of the same times. The heal was a little more tender than it has been but didn't seem to cause me any problems until my cool down walk after the 30 minutes.

[GG300]

Friday August 8, 5:30 AM Upper Body Workout

Straight Sets with 1 minute breaks

Bench Press 12@145# 10@145# 8@145#

Freemotion Cable Flys 3 x 12 @ 70#

Assisted Weight CG Pullups 12@65# 10@65# 8@65#

WG Low Cable Rows 3 x 12 @ 125#

Cable High Pulls 3 x 12 @ 90#

Seated Arnolds 3 x 12 @ 30#

1/4 mile cool down walk Elapsed Workout Time including CD and water breaks 40 minutes

The workout went great today. Not many people in the gym and the ones that were there were chatting on the machines. In fact there were 2 guys that talked all the way through my workout and were still on the same machines from the start to the finish of my lifting. That had to be a calorie burning workout. The shortened rest breaks do take a toll on the ability to put up numbers. Normally I would have had no problems doing 3 sets of 12 on both the pullups and the bench at the weights I used but had all I could do to finish the reps that I got in.

On an unrelated note today is my 30 th anniversary at work. Woo Hoo if I would have beeen a fireman or a cop I would be retiring today. Hmm retired at 48 that would be sweet. Now I am looking to another 25 years, that is if all this fitness stuff keeps me healthy.