30 Day Running Challenge!

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So last week myself and k.lee of Weights and Protein Shakes (check out her blog!) decided to do a 30 running challenge! We got talking about our fitness goals and both decided running was something we both needed to improve on! So what better than a 30-day challenge to get back in the swing of it? (Aside from the fact this could kill me).

So here it goes. We are currently 1 week into our 30 days, with the goal to be able to run 5 kilometers (3.1 miles) in 3o minutes! Wish us luck, or better yet join us!

Ironharshaw

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Week 4, Training cycle 3

September 22, 2015

Handstand Progress (wall) 3x30s
30s, 30s, 30s
L-sit (tuck 1ft) 5x15s
15s, 15s, 15s, 15s, 15s
Chinup 3×5
5, 5, 5
Weighted Dips 3×3 
45 lbs, 45 lbs, 45 lbs


September 24, 2015

Adult drop in Gymnastics Class
2 hours:


September 26, 2015

Handstand Progression (wall) 3x45s
45s, 45s, 45s
Chinups 3×6
6, 6, 6
Rows (legs bent) 3×10
10, 10, 10
Weighted Dips 3×5 (45 lbs)
45 lbs, 45 lbs, 45 lbs
OA Pushup (asst’d) 3×5
5, 5, 5
Back extensions 3×8
8, 8, 8
Run .5 miles
5 minutes


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Goals UPDATE: September, 2015

Training Goals Pic

Click for larger imagine

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Week 3, Training cycle 3

September 14, 2015
Handstand progression (wall) 3x30s
30s, 30s, 30s
Support (knee raise) 3x30s
30s, 30s, 30
Pullups 4×4
4, 4, 4, 4
Dips 5×5
5, 5, 5, 5, 5
L-Sit (foot support0 3x30s
30s, 30s, 30
Pushups 3×10
10, 10, 10
Rows 3×10
10, 10, 10

September 17, 2015
Handstand progression (wall) 3x30s
30s, 30s, 30s
Support (tuck) 3x30s
30s, 30s, 30s
Pullups 3×4
4, 4, 4
Dips 5×6
6, 6, 6, 6, 6
L-sit (foot support) 3x30s
30s, 30s, 30s
Pushups 3×10
10, 10, 10
Rows 3×10
10, 10, 10

September 19, 2015
Handstand progression (wall) 3x30s
30s, 30s, 30s
L-sit (tuck 1 ft) 3x15s
15s, 15s, 15s
Pullups 3×3
3, 3, 3
Dips 3×8
8, 8, 8
Pushups 3×10
10, 10, 10

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Week 2, Training cycle 3

September 7, 2015
Pullups 3×5-8
5, 4, 2
Parallel Bar Dips 3×5-8
8, 6, 6
Foot Supported L-Sit 3×10-30s
25s, 25s, 25s
Pushups 3×5-8
8, 8, 8
Bodyweight Rows 3×5-8
8, 8, 8


September 9, 2015
Pullups 3×5-8
5, 5, 5
Parallel Bar Dips 3×5-8
8, 8, 8
Deadlifts 3×5
185, 214, 242
Foot Supported L-Sit 3×10-30s
30, 20, 20
Diamond Pushups 3×5-8
5, 5, 5
Bodyweight Rows 3×5-8
8, 8, 8


September 11, 2015
Pullups 3×5-8
5, 5, 5
Parallel Bar Dips 3×5-8
8, 8, 8
Barbell Squats 3×5
178, 206, 314
Foot Supported L-Sit 3×10-30s
25s, 25s, 25
Diamond Pushups 3×5-8
8, 8, 8


Notes
Missed the first week of training due to a hiking trip and starting school. Look forward to documenting all my progress through bodyweight training.

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September 7, 2015 Changing Direction

quote-Jimmy-Dean-i-cant-change-the-direction-of-the-78961The unknown becomes familiar. Last year, losing weight or becoming a stronger version of myself seemed outside the realm of possibilities. I was stuck in a job that required me to be on the road 6 days a week and I felt weak and fat. Something just had to change, it just had to. At this point, I had read everything on losing weight, but of course, I didn’t lose anything just reading. And honestly, I didn’t learn very much either. The real learning happened when I put my nose to the grindstone and uncovered myself. Trying gave me scope and insight into the process, not just ideas about it. I started going to grocery stores and shopping for food. I learned what good prices were and what specific foods I enjoyed. What brands I liked, and how I enjoyed my food to be cooked. Weight loss was in my hands (or mouth) right down to cooking my own food. Continue reading

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August 2015, Summary

The month of August was a strange one for me. I had a 1-week long hiking trip and also came to terms with my progress and where I want to take my training. As much as I have stalled on my lifts, I have noticed and overall gain in strength and completeness to my physique that only comes with time and consistency. That being said, August did not feel like a consistent month because of my trip. I also realised how important it is to do other things, and for me what I want to achieve in the long term.

Body Recomposition

Body Weight 178 > 178 lbs     0 lb change

Body fat %21     

Waist n/a

Chest n/a

Main Lifts

Squats 305     

Bench Press 195     

Deadlift 315 

Overhead Press 145  

Pulls Ups 7    

Dips 10


Notes:

It feels difficult to post this summary with no distinctive progress to show.

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