This past few weeks have been tough with moving and all. But this weekend we did the super spartan. Some of my old teammates made out with Yesel and Tom also. It was a blast. Very cold, even light snow, under 40. I really had some self doubt going into it.... but I really feel like these adventure races are where it is at. I have almost no desire to run a full marathon anymore. More of these races, challenges, weekend runs, and some future big events like Alcatraz, Ironman, Badlands...etc. I need a real serious challenge at this point.
The race was cold as hell! We all started with freezing wet muddy feet, ran through the lake, got hosed, ran some insane hills, slipped down the side of a mountain, jumped through tires, over walls, scaled walls, threw spears, leaped up a 20 foot wall, wrestled Spartans, solved a Rubik cube, carried buckets of water through tires, hosted up bricks, jumped fire, it was fun!!!
I am a little worried, that I finished in 1:22 and I am still soar. I really need to pick up the training the next few months. Yesel and I MUST do some longer workouts. So I'm thinking getting my friends, Spencer, Garrik, Tom, even Pat for some bike rides to push us through but we just keep doing all sorts of crazy added stuff. After this weekend I should finish my move and every weekend will be a killer workout. Yesel and I must stay focused and must train hard. I'm thinking of 5-10 hour hike/jogs/cycying, swimming, wood chopping, etc. Things must pick up if I am to last 5 hours of the death race! I need to respect this thing a little more....
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. -- Mark Twain
Click here for Expedition Impossible Audition Tape!
Monday, February 28, 2011
Friday, February 25, 2011
No Shoes!!
I wasn't very happy with my workout yesterday as I was very rushed to get through in 1.5 hours so I could make my religious class. Then I forgot my running shoes, so I had to do a lift only with no running, in skater shoes!!
However, I am leaving soon for Temecula, to do the Super Spartan. It is supposed to be cold and raining, which will make it all the more tough. The only thing I hate is the cold.......I'm too skinny for that nonsense....
Preacher Curl, Iso Lat Front Pull Down, Hammer Curls 4x
Pull Ups, Iso Lat Low Row, DB Curls. 4x
BB Curls, DB Row, Incline DB Curls. 4x
Cable Cross Over Curls, Lat Pull Down, Iso Cable Curl 4x
Sauna
Sit Ups, Bench Dips, Scissor Kicks, Bench Push Ups, Rope Climbs, Calf Raises, Jump rope 3x
However, I am leaving soon for Temecula, to do the Super Spartan. It is supposed to be cold and raining, which will make it all the more tough. The only thing I hate is the cold.......I'm too skinny for that nonsense....
Preacher Curl, Iso Lat Front Pull Down, Hammer Curls 4x
Pull Ups, Iso Lat Low Row, DB Curls. 4x
BB Curls, DB Row, Incline DB Curls. 4x
Cable Cross Over Curls, Lat Pull Down, Iso Cable Curl 4x
Sauna
Sit Ups, Bench Dips, Scissor Kicks, Bench Push Ups, Rope Climbs, Calf Raises, Jump rope 3x
Thursday, February 24, 2011
phew.....
My workouts are really starting to pick up. I am really starting to pick it up. Soccer ends Sunday, so I will start to add another day or an early morning. I am feeling like I am starting to hit an extra gear. March and April will pick up long runs and workouts..... Next weekend I need to get in a 10-15 mile hike in with some wood chopping.
This weekend is the Super Spartan in the Rain, and Sunday I need a long run as well....
Super Sets, Moving very fast....
Seated Squats, BB Shrugs, Seated Calf Raise, BB Underhand Rows, Jump Rope 4x
Bike 15 Minutes
Lateral Raise, Seated Calf, 10 lb Med Ball Squat Throws (20), 2 sets of Stair Jumps 4x
Run a Mile
Leg Extension, Sanding Calf Raise, 5 sets Stair Sprints w/10 Push Ups 4x
3 Laps, 3 Laps with 10 lb. weight overhead, 10 pull ups 2x
Sauna Stretch
Sauna Work - Sit ups, wide grip bench push ups, side lunges, yes nos, bicycle kicks, Leg Lifts Jumpin Jacks 3x
phew.....
I was feeling down about my new slim look and Garrik let me know something....
" read that each pound lost reduces your 10k time by 17 seconds. 180lbs-155lbs=25lbsx17sec=425/60 = about 7 minutes off your 10k time!"
This weekend is the Super Spartan in the Rain, and Sunday I need a long run as well....
Super Sets, Moving very fast....
Seated Squats, BB Shrugs, Seated Calf Raise, BB Underhand Rows, Jump Rope 4x
Bike 15 Minutes
Lateral Raise, Seated Calf, 10 lb Med Ball Squat Throws (20), 2 sets of Stair Jumps 4x
Run a Mile
Leg Extension, Sanding Calf Raise, 5 sets Stair Sprints w/10 Push Ups 4x
3 Laps, 3 Laps with 10 lb. weight overhead, 10 pull ups 2x
Sauna Stretch
Sauna Work - Sit ups, wide grip bench push ups, side lunges, yes nos, bicycle kicks, Leg Lifts Jumpin Jacks 3x
phew.....
I was feeling down about my new slim look and Garrik let me know something....
" read that each pound lost reduces your 10k time by 17 seconds. 180lbs-155lbs=25lbsx17sec=425/60 = about 7 minutes off your 10k time!"
Wednesday, February 23, 2011
Inspired
Last night was a huge inspiration. My girls were playing in the Grad Team All Star Semi-Finals. The team across from us had several club players, club coaches and parents, and even a family who played in Italy.
The girls went out there and gave them everything they had. Down 1-0, they fought, and fought. Each girl giving everything they had. Little Madison all the sudden was hitting huge kicks, Little Nayah knocking around with girls 10 pounds bigger than her, Amanda fighting through double teams, Dani and Laila throwing themselves in front of attempted goals, Sierra, Kyler with their awesome defense, Laken despite being sick not allowing anyone to get by her, Courtney firing off shots....they were unbelievable. Both sides going crazy. We tie the score, they come back, were down by 1. 2 minutes left and we score! Overtime in the cold, 8pm, and everyone giving everything they had. After 10 minutes of tough overtime, my girls lost by one goal.
The parents, kids, and opposing team couldn't have been more proud or had more respect for a group of girls that left everything they had on the field. For a group of 7-8 year old girls to give that much of themselves for one moment, one opportunity, really showed me that anything is possible. You just have to believe in yourself and what you are doing. In the huddle, after the game, every girl had tears streaming down their faces. Not because they were sad, but because they gave every last piece of themselves for one moment. I had to get out of the huddle as I was about to tear up.
My daughter and those little girls showed me to never give up. Never say never. Never, ever, give anything less than everything you have. They are a true inspiration, and I know when this journey for the Death Race is over, I will have given everything I have to give....just as those mighty Green Hornets did the other night.....
The girls went out there and gave them everything they had. Down 1-0, they fought, and fought. Each girl giving everything they had. Little Madison all the sudden was hitting huge kicks, Little Nayah knocking around with girls 10 pounds bigger than her, Amanda fighting through double teams, Dani and Laila throwing themselves in front of attempted goals, Sierra, Kyler with their awesome defense, Laken despite being sick not allowing anyone to get by her, Courtney firing off shots....they were unbelievable. Both sides going crazy. We tie the score, they come back, were down by 1. 2 minutes left and we score! Overtime in the cold, 8pm, and everyone giving everything they had. After 10 minutes of tough overtime, my girls lost by one goal.
The parents, kids, and opposing team couldn't have been more proud or had more respect for a group of girls that left everything they had on the field. For a group of 7-8 year old girls to give that much of themselves for one moment, one opportunity, really showed me that anything is possible. You just have to believe in yourself and what you are doing. In the huddle, after the game, every girl had tears streaming down their faces. Not because they were sad, but because they gave every last piece of themselves for one moment. I had to get out of the huddle as I was about to tear up.
My daughter and those little girls showed me to never give up. Never say never. Never, ever, give anything less than everything you have. They are a true inspiration, and I know when this journey for the Death Race is over, I will have given everything I have to give....just as those mighty Green Hornets did the other night.....
Tuesday, February 22, 2011
I think I am getting used to my new, slimmed down, look. My workouts are very fast and I feel like I am pushing it to a new level. I had a few people yesterday in the gym, ask me what I was doing and if they could join me in my workout. I don't want to come off in a bad way, but I don't want to be slowed down, and I just want to work, work, work when there. I need a Gazelle back in there to push me. One kid yesterday, asked me what I was doing. Then he said when he got to my age he wanted to look like that. It was a nice compliment up to the point when I told him how old I was. His mouth dropped and he said "serious, man you are a LOT older than I thought" LOL!!
Check this one out....
Very fast paced...no rest
Flat Bench, Tri. Ext. Over Head, Sprint 1 Lap with 10 lb. weight 4x
Elliptical 1 Mile
Cable Fly, Tri Push Down, Cable Kick Backs, Jump rope 4x
3 sets of stairs, 10 push ups, 1 fast lap 3x
Peck Fly, Seated 2 Arm Overhead Ext., 10 Burpies, 5 Burpies w/Push Up, Seated 2 Arm Tri Ext. 4x
I Mile Elliptical
DB Bench, Weighted Dips, 1 Lap with 10 lb. Medicine Ball Over Head 4x
Sauna - SitUps, Bench Jumps, Bench Push Ups, Dips, Leg Lifts, 30 sec jog, 30 sec sprint 3x
Some guy asked me what IronMan I was training for. I told him no IronMan, this is the Death Race, Man!
No Regrets....
Check this one out....
Very fast paced...no rest
Flat Bench, Tri. Ext. Over Head, Sprint 1 Lap with 10 lb. weight 4x
Elliptical 1 Mile
Cable Fly, Tri Push Down, Cable Kick Backs, Jump rope 4x
3 sets of stairs, 10 push ups, 1 fast lap 3x
Peck Fly, Seated 2 Arm Overhead Ext., 10 Burpies, 5 Burpies w/Push Up, Seated 2 Arm Tri Ext. 4x
I Mile Elliptical
DB Bench, Weighted Dips, 1 Lap with 10 lb. Medicine Ball Over Head 4x
Sauna - SitUps, Bench Jumps, Bench Push Ups, Dips, Leg Lifts, 30 sec jog, 30 sec sprint 3x
Some guy asked me what IronMan I was training for. I told him no IronMan, this is the Death Race, Man!
No Regrets....
Monday, February 21, 2011
comfort zone
I think I am missing some workouts on this blog..... This weekend was frustrating...moving, life, things that prevent a workout. But I have to learn to deal with the adversity as it is a part of this journey. That said, Super Spartan is this weekend and after that, I want to do at minimum one long or hard workout each weekend.
There is still a lot of time until the race, so I feel confident in where I am at. This weekend Madison's team made the semifinals, so that was awesome!!!!
I was really impressed with Yesel for going out of her comfort zone and hitting the pool. That really motivated me....
Here was our workout Friday..
Low Back Row, Pull Down, Cable Curl, lap w/ 10lb. weight over head 4x
Curls, Machine Row, Inv. Sit Ups weighted. 4x
Seated Row, Wood Chop, Preacher Curls. 4x
Swim Laps then sauna with sit ups, leg lifts, dips, bench push ups, jumprope 3x
Then added some extra sauna work...yes nos, bicycle kicks, squats, and a few other things...
Steam Room
Yesel was awesome in the pool!
There is still a lot of time until the race, so I feel confident in where I am at. This weekend Madison's team made the semifinals, so that was awesome!!!!
I was really impressed with Yesel for going out of her comfort zone and hitting the pool. That really motivated me....
Here was our workout Friday..
Low Back Row, Pull Down, Cable Curl, lap w/ 10lb. weight over head 4x
Curls, Machine Row, Inv. Sit Ups weighted. 4x
Seated Row, Wood Chop, Preacher Curls. 4x
Swim Laps then sauna with sit ups, leg lifts, dips, bench push ups, jumprope 3x
Then added some extra sauna work...yes nos, bicycle kicks, squats, and a few other things...
Steam Room
Yesel was awesome in the pool!
Thursday, February 17, 2011
So last night Yesel came and we worked out at Bally's Rosemead. I love to work out with all my training partners as they push me to new levels. I wont admit to it but I privately get very competitive and I know she does as well....so we usually push each other to go a little harder. I need my full Trinity Team back again this weekend, so lets go Trinity!!
It was really good to see Yesel get out of her comfort zone and actually enjoy it! This race is all about being out of your comfort zone and being miserable! So we really need to think of the most unique training possible. I need Spencer and Tom to come up with some good stuff!!
So here it is....
Seated Leg Press, Glute, Shoulder Press, Jump Rope 4x
Run A Mile
Wood Chop, Leg Curl, Stair Jumps 4x
Bike 10 Min
Split Stance Squat, Shoulder Raise, Medicine Ball Squats 4x
Stairs - 5 sets with 10 push ups - 5x (Yesel killed me here, my quads were burning and she was flying!)
Linear Hack Press, Shoulder BB Row, Underhand BB Shoulder Raise 4x
Thai Food....
It was really good to see Yesel get out of her comfort zone and actually enjoy it! This race is all about being out of your comfort zone and being miserable! So we really need to think of the most unique training possible. I need Spencer and Tom to come up with some good stuff!!
So here it is....
Seated Leg Press, Glute, Shoulder Press, Jump Rope 4x
Run A Mile
Wood Chop, Leg Curl, Stair Jumps 4x
Bike 10 Min
Split Stance Squat, Shoulder Raise, Medicine Ball Squats 4x
Stairs - 5 sets with 10 push ups - 5x (Yesel killed me here, my quads were burning and she was flying!)
Linear Hack Press, Shoulder BB Row, Underhand BB Shoulder Raise 4x
Thai Food....
Wednesday, February 16, 2011
To Total Failure....
I have decided that I couldn't do another day without my support team. I rely heavily on friends and family who have been so supportive throughout this thing. I'm looking forward to getting our weekend runs back in, and hopefully training with Sharon and her friends. Super Spartan is coming up which will be awesome. Its too bad that my soccer playoffs and Becas state fall on that day, but at some point we cant be everywhere all the time. I have learned it is OK to do something for myself every once in a while. I spent the last 10 years doing all for everyone else and not for Daren. So the Death Race is for Daren! And things are happening...spoke to Breate Magazine, Shirts are coming, website is coming up, Poker Night, sponsorships....God has a plan and I believe God wants Daren and Yesel to finish this thing!!!
Last night...
My usual super sets(4 sets with 10-15 reps each)
I go to complete failure on all sets. Do the super sets and then allow only about 30 seconds of rest. I am feeling much stronger and more fit like Tom. I will need to think of new ways to create new muscle confusion. And I have to admit I like some of the attention this brings. People in the gym always want to talk about my races, what I am doing, how I am training....
Flat Bench, Tri Ext. on Back, Jump rope 4x
1Mile Elliptical
DB Flat Flites, Skull Crushers, 1 Lap with 10lb. Medicine Ball Over Head 4x
2 sets of stairs with 10 push ups at the top 5x
DB Flat Bench, DB Kickbacks, Stair Jumps (every third Stair 20/each) 4x
Stationary Bike 10 Min
Incline Chest Press, Seated 2 Arm Tri Extension, 10 burpies, 10 burpies with push up 4x
Sauna Stretch
Sauna Work - Sit Ups, Bench Dips, Rope Climbs, Leg Lifts, Diamond Push Ups, 30 sec. Sprint, 30 Sec. Jog, Jump rope 3x
Jacuzzi
Steam Room
Last night...
My usual super sets(4 sets with 10-15 reps each)
I go to complete failure on all sets. Do the super sets and then allow only about 30 seconds of rest. I am feeling much stronger and more fit like Tom. I will need to think of new ways to create new muscle confusion. And I have to admit I like some of the attention this brings. People in the gym always want to talk about my races, what I am doing, how I am training....
Flat Bench, Tri Ext. on Back, Jump rope 4x
1Mile Elliptical
DB Flat Flites, Skull Crushers, 1 Lap with 10lb. Medicine Ball Over Head 4x
2 sets of stairs with 10 push ups at the top 5x
DB Flat Bench, DB Kickbacks, Stair Jumps (every third Stair 20/each) 4x
Stationary Bike 10 Min
Incline Chest Press, Seated 2 Arm Tri Extension, 10 burpies, 10 burpies with push up 4x
Sauna Stretch
Sauna Work - Sit Ups, Bench Dips, Rope Climbs, Leg Lifts, Diamond Push Ups, 30 sec. Sprint, 30 Sec. Jog, Jump rope 3x
Jacuzzi
Steam Room
Tuesday, February 15, 2011
Happy V.D.!!
I must say Squirrel is on it!! He is hyper focused on the Death Race which is definetly necessary. Although it must bug him that our other buddy beat his last half-marthon time by 10 minutes (he finshed in 1 hr 45 minutes, Darren did the Buffalo Run in 1 hr 55 minutes) It still a major accomplishment and training with Squirrel is awesome!!
Saturday: Did a spin class at the gym for 1 hr. I remeber spin used to to just wipe me out but I can tell I have gotten better and more fit because I was more than able to keep up and felt pretty good afterwards, so that is a step in the right direction.
Sunday:I ran a little over 8 and Darren did about a 9 mile run the other day with hill work built in. The hills equated to about 3 miles of work and between Squirrels rock runs and stair climbs and extra's he did I think he should be able to tear the Super Spartan Race Up!!
My V.D. workout special since it was 2-14 here is my 2/14 workout:
round 1:
sprint 200 yards
14 reps of the "Bear Complex":
A bar with 75 pounds loaded doing the following without rest: clean, front squat, military press, back squat, military press and down..thats 1 rep
2 rope climbs
14 Box jumps
2 prowler pushes with 180 lbs.
14 assisted pull ups
200 meter row sprint
2 burpees
14 kettle bell swings
Round 2: do round 1 again
I was not really feeling the "love" afterwards...I was really feeling like throwing up!! But it was a great workout.
When is Darren and Yesel gonna a do a 15 hour workout starting at 3am and end with a 100 pages of Suduku puzzles to figure out????
Saturday: Did a spin class at the gym for 1 hr. I remeber spin used to to just wipe me out but I can tell I have gotten better and more fit because I was more than able to keep up and felt pretty good afterwards, so that is a step in the right direction.
Sunday:I ran a little over 8 and Darren did about a 9 mile run the other day with hill work built in. The hills equated to about 3 miles of work and between Squirrels rock runs and stair climbs and extra's he did I think he should be able to tear the Super Spartan Race Up!!
My V.D. workout special since it was 2-14 here is my 2/14 workout:
round 1:
sprint 200 yards
14 reps of the "Bear Complex":
A bar with 75 pounds loaded doing the following without rest: clean, front squat, military press, back squat, military press and down..thats 1 rep
2 rope climbs
14 Box jumps
2 prowler pushes with 180 lbs.
14 assisted pull ups
200 meter row sprint
2 burpees
14 kettle bell swings
Round 2: do round 1 again
I was not really feeling the "love" afterwards...I was really feeling like throwing up!! But it was a great workout.
When is Darren and Yesel gonna a do a 15 hour workout starting at 3am and end with a 100 pages of Suduku puzzles to figure out????
Monday, February 14, 2011
Its great to see the Poker night come together and all the support from family and friends!! This journey has been amazing thus far...I am getting more and more excited for this race....
Friday -
All Super Sets with no rest 4 sets each with 10-15 reps...
Iso Lat Low Row, DB Curls, Jumprope 4x
Lat Pull Down, Hammer Curls, 1 lap with 25 pound weight overhead 4x
Incline DB Curls, DB Rows, 20 Box Jumps 4x
Elliptical 1.5 Mile
Preacher Curls, BB Rows, Wrist Curls, Mountain Climbers, 4x
Swim 4 Laps then quickly in the Sauna for (situps, calf raises, wide grip bench push ups, leg lifts, bench dips, Jumping Jacks) 3 x
Steam Room Stretch
Saturday and Sunday kicked some soccer butt. Madisons Grad Team went 2-0!
Sunday did Toms Crazy Rose Bowl Hill Workout. I think we did about 9 miles, but I did 13 hills. I mixed things up by doing extra hill work, running the hills with rocks over my head, stair jumps, whatever we could think of. I finished with 100 push ups as they finished last years death race with 100. Got a few new blisters and soar legs this morning!!
Friday -
All Super Sets with no rest 4 sets each with 10-15 reps...
Iso Lat Low Row, DB Curls, Jumprope 4x
Lat Pull Down, Hammer Curls, 1 lap with 25 pound weight overhead 4x
Incline DB Curls, DB Rows, 20 Box Jumps 4x
Elliptical 1.5 Mile
Preacher Curls, BB Rows, Wrist Curls, Mountain Climbers, 4x
Swim 4 Laps then quickly in the Sauna for (situps, calf raises, wide grip bench push ups, leg lifts, bench dips, Jumping Jacks) 3 x
Steam Room Stretch
Saturday and Sunday kicked some soccer butt. Madisons Grad Team went 2-0!
Sunday did Toms Crazy Rose Bowl Hill Workout. I think we did about 9 miles, but I did 13 hills. I mixed things up by doing extra hill work, running the hills with rocks over my head, stair jumps, whatever we could think of. I finished with 100 push ups as they finished last years death race with 100. Got a few new blisters and soar legs this morning!!
Friday, February 11, 2011
Where are my people? Tom, Yesel, get in here and keep me motivated by blogging how you are destroying my workouts!!
Spencer had a great idea which I will start to incorporate.....
1. Train at odd hours. His suggestion is right on. This is the most unusual thing I will ever train for. Its going to be 24-40 hours, so I better train when most tired. Obviously with work and family this all has to be within reason. When I was a senior I used to train at 2am, because John Smith told me he liked to train when his opponents were asleep (he ripped that from Gable). So, one day a week I will start to include a 2am workout of misery.
2.Memorization task. I am going to start to memorize 10 random things before my workout and either text Spencer or simply try to remember them...go through my workout....and see what I remember. This race is a mental and physical test, so this will be critical. I actually try and play solitary while riding the bike for the same reason.
Leg Curl, Shoulder Press, Horizontal Leg Press
Reverse Leg Curl, Shoulder Raise, Butt Blaster
Squats, Shoulder Lat. Ext., Shoulder Row, Seated Calf Raise
Shoulder Row, Glute
Sauna Stretch
Sauna - Situps, Squats, Yes No's, Bicycle Kickes, Bench Push Ups, Jumping Jacks 3xs
Boot Camp which needed me to kick it in the ass!!!
A little down this week..... People are sick, it was a down week. I plan to get back in a good run this weekend. This is the last week of Soccer, so I will start to push it again.... today I am going to bring back daily whey shakes in my diet. Too many people are saying how thin I am. This month I will finish out with more protein, try to get my diet better...March I will push the workouts up a notch, April and May try to peak out and really get my diet under control. June will be time to taper down and prepare to die on 6-25-2011
Tom, Yesel....Where are you????????????????? I need my support crew!!!!!!!!!!
Once you've wrestled, everything else in life is easy.
Dan Gable
Spencer had a great idea which I will start to incorporate.....
1. Train at odd hours. His suggestion is right on. This is the most unusual thing I will ever train for. Its going to be 24-40 hours, so I better train when most tired. Obviously with work and family this all has to be within reason. When I was a senior I used to train at 2am, because John Smith told me he liked to train when his opponents were asleep (he ripped that from Gable). So, one day a week I will start to include a 2am workout of misery.
2.Memorization task. I am going to start to memorize 10 random things before my workout and either text Spencer or simply try to remember them...go through my workout....and see what I remember. This race is a mental and physical test, so this will be critical. I actually try and play solitary while riding the bike for the same reason.
Leg Curl, Shoulder Press, Horizontal Leg Press
Reverse Leg Curl, Shoulder Raise, Butt Blaster
Squats, Shoulder Lat. Ext., Shoulder Row, Seated Calf Raise
Shoulder Row, Glute
Sauna Stretch
Sauna - Situps, Squats, Yes No's, Bicycle Kickes, Bench Push Ups, Jumping Jacks 3xs
Boot Camp which needed me to kick it in the ass!!!
A little down this week..... People are sick, it was a down week. I plan to get back in a good run this weekend. This is the last week of Soccer, so I will start to push it again.... today I am going to bring back daily whey shakes in my diet. Too many people are saying how thin I am. This month I will finish out with more protein, try to get my diet better...March I will push the workouts up a notch, April and May try to peak out and really get my diet under control. June will be time to taper down and prepare to die on 6-25-2011
Tom, Yesel....Where are you????????????????? I need my support crew!!!!!!!!!!
Once you've wrestled, everything else in life is easy.
Dan Gable
Wednesday, February 9, 2011
Rushed but still hitting it
Its hard to juggle life and training, but we get through it. There are days I just have to rush through it all but thats part of the journey. Yesterday, I recieved sponsorship from my uncle and aunt and Tom Cantella at Papa Cantellas also sponsored the race. Its pretty amazing the way things come together....God does have a plan!!!
My super sets are now down to rest in between. I feel like I am in pretty good shape. I am little worried about injury (shins hurt from time to time), and it worries me that 2-3 hours in the gym kick my butt when I am about to hit 25 + hours for this race!!
4x - 10-15/each
Incline Bench, Tri Ext. Overhead, Dips
Elliptical 1 Mile
Fly Cable Cross Over, Cable Tri Push Down, Cable KickBack
Stairs (2 sets of stairs then 10 pushups) x 10
DB Bench Press, Skull Crushers, Seated Weighted Dips
1 Mile
Tri Extension, Incline Bench Press
Sauna Stretch
Now I was in a hurry so all i got done was
Sauna Work - Box Jumps, Situps, Calf Raise, Diamond Push Ups, Leg Lifts, Dips 2x
GOD HAS A PLAN....
My super sets are now down to rest in between. I feel like I am in pretty good shape. I am little worried about injury (shins hurt from time to time), and it worries me that 2-3 hours in the gym kick my butt when I am about to hit 25 + hours for this race!!
4x - 10-15/each
Incline Bench, Tri Ext. Overhead, Dips
Elliptical 1 Mile
Fly Cable Cross Over, Cable Tri Push Down, Cable KickBack
Stairs (2 sets of stairs then 10 pushups) x 10
DB Bench Press, Skull Crushers, Seated Weighted Dips
1 Mile
Tri Extension, Incline Bench Press
Sauna Stretch
Now I was in a hurry so all i got done was
Sauna Work - Box Jumps, Situps, Calf Raise, Diamond Push Ups, Leg Lifts, Dips 2x
GOD HAS A PLAN....
Monday, February 7, 2011
OK, so I love my Friday Workouts......
All Super Sets, 30 sec. rest 4 sets - 10/15 reps each
Standing Calf, Shoulder Press, Squat
elliptical 1 mile
Seated Calf Raise, Shoulder Row, Shoulder Raise, Jumprope
Stationary Bike 15 min
Pronation Calf, Shoulder Press on Cable, Leg Extension
Run 1 Mile
Split Stance Squat, Lateral Raise
Sauna Stretch 5 Min
20 Min Sauna - Bench Jumps, Bench Push Ups, Leg Lifts, Situps, Calf Raise 3x
Quick Jacuzzi
I have to admit (I know I am not supposed to) but some of the attention I get is a little flattering. Its a little cool when people come up and want to know what you are training for. I like talking about the Death Race and all that is involved. I really like training with a purpose, with a goal. I do much better that way. This keeps me focused, with a direction and purpose. I feel like I am in the best shape of my life...skinny, but in awesome shape. I plan to keep this up, then step it up in April and May. Really get my diet going, and increase the workouts...then taper down in June.....
Got back on my bike Saturday for the first time since the 07 LA Tri. Took me a while to feel comfortable again, but it was fun. I only did about 25 Miles, so I plan to use my bike a bit more.....
Then at Church, Father Eugene stopped me and said I looked skinny. He said he hopped it was my training. Man that stopped me....being thin is tough for me. I miss some of the bulk, but I do feel fast!!
Oh...and Breathe Magazine called, but i missed it. Hopefully I will talk to the editor today.
"Somewhere in the world someone is training when you are not. When you race him, he will win."
Tom Fleming's Boston Marathon Training Motto
All Super Sets, 30 sec. rest 4 sets - 10/15 reps each
Standing Calf, Shoulder Press, Squat
elliptical 1 mile
Seated Calf Raise, Shoulder Row, Shoulder Raise, Jumprope
Stationary Bike 15 min
Pronation Calf, Shoulder Press on Cable, Leg Extension
Run 1 Mile
Split Stance Squat, Lateral Raise
Sauna Stretch 5 Min
20 Min Sauna - Bench Jumps, Bench Push Ups, Leg Lifts, Situps, Calf Raise 3x
Quick Jacuzzi
I have to admit (I know I am not supposed to) but some of the attention I get is a little flattering. Its a little cool when people come up and want to know what you are training for. I like talking about the Death Race and all that is involved. I really like training with a purpose, with a goal. I do much better that way. This keeps me focused, with a direction and purpose. I feel like I am in the best shape of my life...skinny, but in awesome shape. I plan to keep this up, then step it up in April and May. Really get my diet going, and increase the workouts...then taper down in June.....
Got back on my bike Saturday for the first time since the 07 LA Tri. Took me a while to feel comfortable again, but it was fun. I only did about 25 Miles, so I plan to use my bike a bit more.....
Then at Church, Father Eugene stopped me and said I looked skinny. He said he hopped it was my training. Man that stopped me....being thin is tough for me. I miss some of the bulk, but I do feel fast!!
Oh...and Breathe Magazine called, but i missed it. Hopefully I will talk to the editor today.
"Somewhere in the world someone is training when you are not. When you race him, he will win."
Tom Fleming's Boston Marathon Training Motto
"There are no shortcuts to any place worth going."
Beverly Sills
Beverly Sills
Thursday, February 3, 2011
The one thing I don't like is being rushed, but we all have a lot going on! So Wed. mean I rush out of work, hurry to the gym to get a quick lift in, rush off to Boot Camp, then try to get something to eat at 9pm. To me, however, the sacrifice is what makes the journey all worth while. I have enjoyed my new workouts and the speed of them (all cardio based). I have to be honest, i get a lot of questions about what i am training for and that motivates me. Its pretty cool to have some friends at the gym who are interested and intrigued by it all. The only thing that can hold us back is injury, so I plan to watch that. Some times I need a reminder to keep it all in check.
My workout....
My Supersets 4 - 10/15/each
Iso Lat Front Pull Down - BB Curls
Row-Rear Deltoid - Iso Bicep Curl - Incline Sit Ups
Prer Delt - One Arm Preacher Curl - Cable Row
Cable Cross Over Curls - Low Row
Sauna Stretch
Sauna - Scissor Kicks, Squats, Yes No's, Bench Dips 3xs
Boot Camp and Toms Stair Lunges and Squats kicked my skinny ass!!
I need to get my diet a bit better...as for supplements I am taking
Fish Oil
Multi-Vitamin
Before Workout - SuperPump
And I am getting back on Whey Protein shakes before workout.
"Champions are Made Not Born"
My workout....
My Supersets 4 - 10/15/each
Iso Lat Front Pull Down - BB Curls
Row-Rear Deltoid - Iso Bicep Curl - Incline Sit Ups
Prer Delt - One Arm Preacher Curl - Cable Row
Cable Cross Over Curls - Low Row
Sauna Stretch
Sauna - Scissor Kicks, Squats, Yes No's, Bench Dips 3xs
Boot Camp and Toms Stair Lunges and Squats kicked my skinny ass!!
I need to get my diet a bit better...as for supplements I am taking
Fish Oil
Multi-Vitamin
Before Workout - SuperPump
And I am getting back on Whey Protein shakes before workout.
"Champions are Made Not Born"
Wednesday, February 2, 2011
I love Tuesdays..... It means i get to go back to the gym! After soccer, I will introduce at least one more day a week of gym time. Just walking into the gym gives me a feeling of excitement. I love parking the car, getting out my membership, checking my gear, and once my backpack goes on, I know I am getting ready for work! I never have a plan any longer other than specific muscles to focus on, as I am trying to create as much muscle confusion as possible. I feel light and fast and I have to be honest I do enjoy the trainers and people who are now asking questions about the way I train, and what the Death Race is. A trainer read about Trinity on the Death Race site and now a few there seem intrigued by the journey. Its fun being an athlete again with real purpose and preparing for the biggest adventure and race of my life! I have also enjoyed chating with an elite local runner and I am looking forward to running with her and some of her friends. I am by no means in their class and I am sure they will blow by me, however, if you want to improve you must train and work with people faster and stronger than you.
Tues Feb 1 - Chest and Tri.
All Super Sets 4 sets/10-14 reps (explosive reps)
Flat Bench - Tri Ext. on Back
1 Mile elliptical
Peck Fly - Tricep Press - Jumprope
Bike 15 Min
Arm Extension - Chest Press - Mountain Climbers (100/ea.)
1 Mile Track
Iso Lateral Behind the neck press - Seated Dip - Tri Push Down
1 Mile Stair Climber
Sauna Stretch
Sauna Work - Sit Ups - Vertical Jump - Calf Raise - Bench Push Ups - Jog 10 sec sprint 10 sec(3xs)
Sauna work - 3 sets
Steam Room - Stretch
"BELOVED YOUNG ATHLETES, your profession as athletes offers you, among other things, also the opportunity to improve your own personal spiritual state. Called as you are frequently to engage in your competitions in the midst of nature, amid the marvels of the mountains, seas, fields and slopes, you are in the best position to perceive the value of simple and immediate things, the call to goodness, the dissatisfaction with one’s insufficiency, and to meditate on the authentic values that are the basis of human life…
"These are virtues that harmonize well with the Christian spirit because they demand a capacity for self-control, self-denial, sacrifice and humility, and therefore an attitude of gratefulness to God, who is the giver of every good and therefore also the giver of the necessary physical and intellectual talents.
"Sports are not merely the exercise of muscles, but the school of moral values and of training in courage, in perseverance, and in overcoming laziness and carelessness. There is no doubt that these values are of greatest interest for the formation of a personality which considers sports not an end in itself but as a means to total and harmonious physical, moral and social development."
Tues Feb 1 - Chest and Tri.
All Super Sets 4 sets/10-14 reps (explosive reps)
Flat Bench - Tri Ext. on Back
1 Mile elliptical
Peck Fly - Tricep Press - Jumprope
Bike 15 Min
Arm Extension - Chest Press - Mountain Climbers (100/ea.)
1 Mile Track
Iso Lateral Behind the neck press - Seated Dip - Tri Push Down
1 Mile Stair Climber
Sauna Stretch
Sauna Work - Sit Ups - Vertical Jump - Calf Raise - Bench Push Ups - Jog 10 sec sprint 10 sec(3xs)
Sauna work - 3 sets
Steam Room - Stretch
Pope John Paul II, on Nov. 24, 1984,
spoke to European Olympians who had participated in L.A. Games:
spoke to European Olympians who had participated in L.A. Games:
"BELOVED YOUNG ATHLETES, your profession as athletes offers you, among other things, also the opportunity to improve your own personal spiritual state. Called as you are frequently to engage in your competitions in the midst of nature, amid the marvels of the mountains, seas, fields and slopes, you are in the best position to perceive the value of simple and immediate things, the call to goodness, the dissatisfaction with one’s insufficiency, and to meditate on the authentic values that are the basis of human life… "These are virtues that harmonize well with the Christian spirit because they demand a capacity for self-control, self-denial, sacrifice and humility, and therefore an attitude of gratefulness to God, who is the giver of every good and therefore also the giver of the necessary physical and intellectual talents.
"Sports are not merely the exercise of muscles, but the school of moral values and of training in courage, in perseverance, and in overcoming laziness and carelessness. There is no doubt that these values are of greatest interest for the formation of a personality which considers sports not an end in itself but as a means to total and harmonious physical, moral and social development."
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