Four Days and No Post

I haven't posted my workouts since Sunday 20120826 but I have been working out! In fact I've done some kind of workout every day for nine straight days! GO ME!

Let's start with today's workout and then go backward in time. Before driving to a near by soccer field to run sprints as part of my Primal Blueprint Fitness (PBF) plan, I began warming up with Intu-Flow routine from the Bodyweight Blueprint for Fat Loss. Once I got to the field I walked around a bit to measure out 60M distances on the field. Then I did an active warm up for running from FitSugar.

With my body loose, I continued with a bit of warm up as recommended in the PBF.

Stride 50M ( 50% or less of top speed ) six times alternated with

Walking 50M to recover

I was really warmed up now with a light sweat and slightly elevated respiration and pulse. Time to work!

Sprint 50M ( 75% of top speed ) six times alternated with

Walking 150M to recover

Oh, I really ran probably like 65M each time. I started each interval with a 10M slow jog then turned up the speed for 50M and of course I couldn't stop dead after the 50M but had to slow down.

And as if all that sprinting wasn't enough I took my home made Kettlebell-like T-Bar and some weights with me to the soccer field. Once I had caught my breath and had some water, I proceeded to do Kettlebell swings. I got the routine and the plans for the T-Bar construction from the Four Hour Body.

Five reps w/ 20lbs at Point A ( a few inches in front of toes ) to standing.

Five reps w/ 20 lbs at Point B ( in between heels ) to standing.

Five reps of swings w/ 20lbs.

Swings 4x25,25,15,10 reps w/ 30 lbs.

I was completely torched after this workout! After I got home I cooled down with a Prasara Yoga routine, again from the Bodyweight blueprint for Fat Loss. My lower back and upper right hamstring are a little sore. My left ankle still gave me some problems on during my warm up running. I've iced my hamstring and lower back. My ankle is next for the ice treatment.

Yesterday, 20120829, was an active recovery day. I only did a Prasara Yoga recovery routine other than my normal walking around during the day.

On Tuesday 20120828 I did Week One Day Three of the C25K program. I won't reproduce the chart of my times and distances here, but if you're interested you can take a peek. As usual I warmed up with Intu-Flow and the FitSugar Active warm up for running. I cooled down with the same Prasara Yoga cool down routine cited above. This was a good run. Not counting five minutes of walking each to warm up and cool down, I ran 2.12KM in eighteen minutes and thirty seconds for an average of eight minutes and forty-three seconds per kilometer. Not too shabby and better than the previous outing by 0.05KM and cut the pace by twelve seconds per KM.

Monday 20120827 was also an active recovery day. I did a long Intu-Flow recovery routine. I'll repeat that recovery routine tomorrow, 20120831, and on Saturday 20120901 I'll start with Day One Week Two of C25K.

Pirmal Blueprint Fitness Lift Heavy Things 20120826

Today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 20, 18
2. 2 Leg Assisted Pull Ups 17, 15
3. Assisted Squats 25, 25
4. Elevated Jack Knife 20, 15
5. Knee-Hand Plank & Side Planks 55-35R-35L, 60-35L-35R

 I did my first set of knee push ups in hand release fashion. Second time around my right shoulder was twingy so I did them regular fashion. Hand release means to let your body rest on the floor and pick up your hands from the floor between each rep. I also did my second set of the elevated jack knife before squats. Got a bit confused there. I completed my two warm up giant sets and my two work circuits in twenty-seven minutes. That was three minutes faster than my last time through this routine.

I capped off the days workout with a Prasara Yoga Cool down routine thirteen minutes in length. My total workout time was forty-nine minutes. Tomorrow's workout will be an Intu-Flow recovery routine followed by a Couch to 5K running routine on Tuesday.

20120825 Prasara Yoga Recovery

Nice eleven minute Prasara Yoga Recovery routine from the Bodyweight Blueprint for Fat Loss. It's amazing what how energized, what an amazing sense of well being I have after even after such a short yoga routine.

Even though I spent a bunch of time sitting at my computer for work and more sitting in the stands watching Eastside High School beat Riverside 41-14 in the first football game of the season I still got in 10K+ steps yesterday. A good 4-5K of that came from my C25K workout. Not doing so good today, plus I seem to have left my pedometer on the counter for most of the day. But on a good note I exercised six of the last seven days!

20120823 and 20120824

My previously posted routine is already off by a day. On Thursday 20120823 I did a twenty-one minute Intu-Flow recovery routine. It felt great and even though I pushed hard ( for my current level of fitness ) I was barely sore on Thursday or Friday. I think using Intu-Flow as a warm up and Prasara Yoga as a cool down before and after both running and my strength work really helps, too.

On Friday 20120824 I got up early and ran before work! I started the workout with a short Intu-Flow warm-up routine. I also did some additional warm up movements. I really have to be careful to warm up well as many of my joints are not in the best of shape. I then proceeded with Week One Day Two of the Couch to 5K plan since I've started over for what seems like, but I know really is not, the umpteenth time.

Stage Distance Time Pace WU 371 metres 5:00 13:28 1 134 metres 1:00 7:26 1R 128 metres 1:30 11:41 2 128 metres 1:00 7:45 2R 131 metres 1:30 11:24 3 139 metres 1:00 7:10 3R 122 metres 1:30 12:12 4 153 metres 1:00 6:31 4R 115 metres 1:30 13:01 5 147 metres 1:00 6:45 5R 128 metres 1:30 11:37 6 161 metres 1:00 6:10 6R 109 metres 1:30 13:44 7 173 metres 1:00 5:45 7R 125 metres 1:30 11:59 8 172 metres 1:00 5:48 CD 332 metres 5:00 15:01 Total 2.07 km 18:30 8:55 inc WU/CD 2.78 km 28:30 10:15

Calories burned: 173

Calories burned (including warm up): 258

This was a better run than last time by 0.13 km and my pace was faster by 35 seconds per km. I intended to do a Prasara Yoga cool down routine afterwards but I got distracted and I was running low on time before work. Got to get up a little bit earlier!

One Day Late

Missed my scheduled PBF LHT workout yesterday. On it today! Today my warm up was an Intu-Flow warm-up routine from the Bodyweight Blueprint for Fat Loss, followed by 2 giant sets of the following exercises, five reps per exercise.

Lying Hip Extensions
Knee Push Ups
Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 21, 16 
2. 2 Leg Assisted Pull Ups 17, 15 
3. Assisted Squats 22, 20 
4. Elevated Jack Knife 20, 16 
5. Knee-Hand Plank & Side Planks 50-35L-35R, 60-35R-35L 

I was able to do the two warm-up giant sets and the two circuits in thirty minutes. Finished with the twelve minute Prasara Yoga cool-down routine from the BB4FL. My total time including warm up and cool down was fifty-one minutes.

Two Days in a Row

My planned workout for today was a Prasara Yoga recovery flow from the Bodyweight Blueprint for Fat Loss. It is only eleven minutes long but my body feels well stretched out and invigorated. This is an especially good feeling after sitting at my computer working all morning.

My mix and match fitness routine for the next three weeks will look like the following:

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Couch to 5K (C25K)	Prasara Yoga Recovery Flow (PYRF)	Primal Blueprint Fitness Lift Heavy Things (PBFLHT)	Intu-Flow Recovery (IFR)	C25K	PYRF	PBFLHT
IFR	C25K	PYRF	PBF Sprints and KettleBell Swings (PBFS&KBS)	IFR	C25K	PYRF
PBFLHT	IFR	C25K	PYRF	PBFLHT	IFR	C25K
PYRF	PBFS&KBS	IFR	C25K	PYRF	PBFLHT	IFR

My body doesn't seem to be recovering as quickly in my forties as it did in my twenties or even thirties. Thus I have stretched a complete workout cycle out over twelve days rather than the more traditional seven days. I'll also throw in some walking and swimming in an un-programmed fashion since as long as I don't push hard in either of those activities it is unlikely to interfere with my recovery.

After two or three cycles in this fashion I should be able to compress this schedule somewhat. Then again, it might work so well I don't need to shorten it. Time will tell.

C25K Reboot

Two weeks since my last run. I will not keep doing this. I will be consistent with my workouts.

I started today's workout with a long warmup, the Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. I did this because I intended to do it the day after my Primal Blueprint Lift Heavy Things workout four days ago.

Here's my run for today.

Stage Distance Time Pace WU 360 metres 5:00 13:51 1 133 metres 1:00 7:30 1R 121 metres 1:30 12:21 2 133 metres 1:00 7:30 2R 123 metres 1:30 12:07 3 134 metres 1:00 7:25 3R 117 metres 1:30 12:44 4 134 metres 1:00 7:25 4R 126 metres 1:30 11:49 5 128 metres 1:00 7:47 5R 121 metres 1:30 12:21 6 143 metres 1:00 6:58 6R 133 metres 1:30 11:16 7 135 metres 1:00 7:24 7R 118 metres 1:30 12:37 8 138 metres 1:00 7:14 CD 348 metres 5:00 14:19 Total 1.94 km 18:30 9:30 inc WU/CD 2.65 km 28:30 10:43

Calories burned: 170

Calories burned (including warm up): 255

Pretty good. Almost as fast my last run. I can't believe it's been two weeks since I ran! I finished up the day's exercise with a Prasara Yoga cool down routine supplied as part of the above referenced BB4FL. Tomorrow is a Prasara Yoga recovery routine. The day after that will be another Primal Blueprint Fitness Lift Heavy Things workout.

Back To Primal Blueprint Fitness

So, I haven't recorded a strength workout since 25 March 2012. I think I may have done one or two without recording. Any way, today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 20, 15
2. 2 Leg Assisted Pull Ups 16, 13
3. Assisted Squats 20, 20
4. Elevated Jack Knife 15, 15
5. Knee-Hand Plank & Side Planks 40-30L-30R, 40-25R-25L

Well that was a decent workout for a 46 year old guy who hasn't done a strength workout in months. I was tempted to throw some kettlebell swings in at the end. However, I figured discretion is the better part of valor at this time. I don't want to over due it and then not workout again for weeks or months.