Friday, February 4, 2011

Yeah Baby!!

I got a great workout today.  I really like sprinting.  I hate running, but sprinting I enjoy.  The challenge maybe?  KNow how good I will feel after?  The soreness in all the right places.

I started with some chin ups on the assisted machine.  I off weighted it by 125 pounds.  I did a few sets at lower weights first, but couldn't pull up all the way so I didn't count those.  I did two sets of five at 125 pounds.  I also did two sets of 10 dips.  I think the dips might be good for my shoulder, I could feel the anterior shoulder muscles really working.  My goal is to be able to do a real chin up/pull up.

After that i went up to the track.  First I timed myself on a lap.  I decided that I am going to run at least one lap each time I go there, and then add a lap every few times.  If I run each lap at the time I want to be able to run one for my test, by the time I test I should be able to do it easily.  I accidently turned off the stop watch on my iPod with the first one.  So I ran another lap after resting for about 30 seconds.  I did that lap in 52 seconds.  So, I was going to leave, but it seemed like it was too soon and I didn't feel like getting on the elliptical.  Then I had the bright idea to sprint for real.

I ran the straights and walked the curves.  I did that for 4 laps.  I thought I was going to die.  I would have done more, except I got to where the sprints just weren't sprints anymore.  I rested a bit and then timed another lap.  That one I did in just over 1 minute.  It felt like a good pace, even though I was already exhausted.  That means I should be able to run that pace for the full 12 laps.  At one minute a lap I should be able to finish in an excellent time.  My goal for my next fitness test is under 13 minutes for the mile and a half.  I am liking that.  I ended up going a mile total since I did 8 laps, 1 walking.

So, I am thinking this will be my Friday program at least until I can go fast for the full mile and a half.  Each week I will add to the timed lap.  Next week it will be two.  Since I go to the gym three times a week anyway, if the track is available on Tuesday and Thursday I will run a few then too.  So, yeah even though I hate running, I am actually making a running plan.  If I want to achieve my goal of a 90 on my test, I need to get serious about it.

I am thinking the pull-ups and dips will help with my push-ups.  Tomorrow I will do:

3 sets of stair push-ups: 20, 20, muscle failure
tabata thrusters
planks: each side and forward on elbows and in 'front lean and rest'
practice sit-ups: as many as I can in one minute

Then Sunday is rest.  I don't normally do anything on Saturday, but like I said I have a goal to achieve.  The planks will help my push-ups, the sit-ups are to see where I am and how much work I need there and the tabata is a great fat burner.....32.5 inch waist here I come!

What do I need to get a 90?

12:30 run
42 sit-ups
15 push-ups 32.5 inch waist

I have until the first week of April to get there.  I am going to try my best to achieve this goal as fast as possible.  Originally, I thought I could get there by my October test.  Yeah, that won't happen because I will just keep putting it off and waiting too long to start.  So, I start....well, I started today.  Will I be devastated if I can't get there in April?  Heck no!  I am still on a fitness waiver, I am not expecting miracles.  I know though that this training should help my injured shoulder, if I do it right.

This means I will have to do more than just the squadron P.T.  I can handle that, even if it is just 1-2 extra things at home.  I'll recruit the kids.  If I can get out of the 70s for my score by April I will be pretty darn excited.  If I get to 90 I will have a party.

Why 90?  Well, because if you score a 90 you only have to test once a year :)


David said...

When you perform a push up, you have to press approximately 70% of your body weight. With pull ups you have to be able to pull 100% of your weight up to the bar. If you don’t have the strength to do correct push ups or pull ups, for a significant number of repetitions, you can’t get any positive results or you don’t even try. One of the best aspects of the Push Up Bench is that you start off with immediate success. As you move through each level you can achieve your goal many times over-which in turn motivates you to keep exercising. The Push Up Bench is designed to make push ups and pull ups easier. This will allow for a greater number of repetitions. You can start at the highest level, which means you only have to push 28% of your body weight instead of 70%. The Push Up Bench transfers the weight from your upper body to your feet- decreasing the amount of weight you have to press. Now you can do push ups with perfect form- which allows you to get full range of motion and hit all the muscle groups the push up exercise has to offer. As you get stronger, you can increase the weight you have to push by going through each level until your on the ground doing normal push ups. You can also increase the load on your arms by doing decline push ups. The Push Up Bench is adjustable to fit each person’s height from approximately 4’8 to 6’4. You don’t have to stop once you reach a full push up. The Push Up Bench also makes pull ups easier. By sitting inside the Bench you are able to perform seated or assisted pull ups. If your looking to tone your arms, increase your strength, need help passing a physical fitness test or just want to look and feel better, the Push Up Bench can help you achieve your goals. To learn more google “push up bench”

Nutmeg1976 said...

I googled it. The way I do them on the stairs is pretty similar to the angle of the bench. I am on stair number 5 now and will be moving down to 4 soon. Of course it doesn't help me with the pull-ups/chin-ups. I am hoping we can get a pull-up bar for at home soon, now that we are past the money spending holidays. Of course my main priority is the push-up, but I really feel like the pull ups will help with that by getting my lats more involved.

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