Christmas eve is my favorite day of the year...woke up and enjoyed the traditional breakfast visit with Pops and then headed to the gym.
It's a tradition 3 years running now to do a ridiculous workout at the gym with it closed down on Christmas eve...nothing but sweat and pain before a day of celebration and relaxation with family and friends.
Beowulf was the name of the game for me, Brian, and Charlie. 1000M row, 800M run, 5 dips, 10 chinups, 15 slam balls (dips, chinups, and slam balls repeated 10 times) then back on the treadmill for another 800M and another 1000M row. Charlie went first setting a good pace in under 40 minutes for his first time at the workout. Then I went - trying to push for a new record. Came in at 32:26 breaking last year's record (set by Brian) by about a minute. Then he came through and finished at an impressive 31:06 ...killed me by 1:20. Ridiculously tough but glad we got it in. Brian was kind enough to take my body fat measurement for me to see where I am heading into the new year. Came in at 8.9% which is on point for where I need to be. Brian wants to be at 5% by the end of January...not sure I can physically get there but at least I'm on track and ahead of him (for now!) Now time to kick back and enjoy the holiday...Merry Christmas!
Showing posts with label Charlie Densmore. Show all posts
Showing posts with label Charlie Densmore. Show all posts
Saturday, December 24, 2011
Tuesday, December 20, 2011
Fitness Catching Up
Took a nice off day on Saturday and followed it up on Sunday with a good full body lift with dad. Mile warm up on the treadmill combined with 15 minutes on the bike to get loose. Then three sets of the following: bench press, hanging cleans, DB shoulder series, BB military press, BB curls, triceps, and ab routine.
Monday did a pullers lift with Brian and Charlie. Included SA cable pull downs, reverse DB lunges, NG pull ups to chest, lance side lunges, sand ball ab lifts, and a Y/T/Arrow complex on the TRX.
Continued to follow Brian in his craziness today with a 6:30am track workout at Duke. Did 5x1000M repeats at an average pace of 3:43 each with a 400M jog in between each...tough workout call by him. Immediately followed this with a pushers lift with Brian and Charlie. Included 3 sets of leg press, planks (new format of 10 seconds holding, 5 seconds rest, repeated 10x), bench, NG tricep bench, seated DB arnold press, jump ropes, tricep pushdowns, and decline med ball tosses.
In all I am quite tired from 3 days straight of lifting. In addition I've managed to get a few good hours of work in at the gym and had lunch with coach Jamie on Monday and the Morgan Creek team today. I really enjoy being around Brian, Meredith, and the gym during the holidays. Good to catch up with everyone this time of year...the winter tour is in full swing.
Monday did a pullers lift with Brian and Charlie. Included SA cable pull downs, reverse DB lunges, NG pull ups to chest, lance side lunges, sand ball ab lifts, and a Y/T/Arrow complex on the TRX.
Continued to follow Brian in his craziness today with a 6:30am track workout at Duke. Did 5x1000M repeats at an average pace of 3:43 each with a 400M jog in between each...tough workout call by him. Immediately followed this with a pushers lift with Brian and Charlie. Included 3 sets of leg press, planks (new format of 10 seconds holding, 5 seconds rest, repeated 10x), bench, NG tricep bench, seated DB arnold press, jump ropes, tricep pushdowns, and decline med ball tosses.
In all I am quite tired from 3 days straight of lifting. In addition I've managed to get a few good hours of work in at the gym and had lunch with coach Jamie on Monday and the Morgan Creek team today. I really enjoy being around Brian, Meredith, and the gym during the holidays. Good to catch up with everyone this time of year...the winter tour is in full swing.
Saturday, December 17, 2011
Week End
Enjoyed an excellent week back in the triangle to kick off the holiday season.
Thursday I did a few hours of work at the gym and got a good hour long sweat session (long sleeve gear at high cadence) on the bike trainer followed by an arms and core lift.
Yesterday I teamed up with Brian and his friend Charlie for a full body lift design:
cable push press, WG chinups, med ball squat/split jumps, box jumps, Y/T/Arrow DBs, straight bar pull downs, TRX abs, and dips.
Recovered and then hit the road for 26 miles of interval work on the bike. Hung with the guys for the first 20 miles at a fast clip, taking my turn at the front, but my legs virtually gave out at mile 20. Needed to ride the last 6 miles back solo, but managed to save the average at 17.6 mph for the entire trip...not bad for being off the bike since August. Ended the workout right after that with a one mile run (out and back) at 8:20.
Closed out the week with my good friend Kelsey at the Dixon Hughes Goodman Christmas Party at the Angus barn. I'm looking forward to working for them in the summer and was glad I could catch up with Kelsey last night.
Today I'm taking an R&R day. Haven't slept late in a really long time so I really enjoyed that. The legs and upper body are sore, it's too cold to ride, so I'm looking forward to chilling out, helping mom with Christmas cards, and soaking up the season!
Thursday I did a few hours of work at the gym and got a good hour long sweat session (long sleeve gear at high cadence) on the bike trainer followed by an arms and core lift.
Yesterday I teamed up with Brian and his friend Charlie for a full body lift design:
cable push press, WG chinups, med ball squat/split jumps, box jumps, Y/T/Arrow DBs, straight bar pull downs, TRX abs, and dips.
Recovered and then hit the road for 26 miles of interval work on the bike. Hung with the guys for the first 20 miles at a fast clip, taking my turn at the front, but my legs virtually gave out at mile 20. Needed to ride the last 6 miles back solo, but managed to save the average at 17.6 mph for the entire trip...not bad for being off the bike since August. Ended the workout right after that with a one mile run (out and back) at 8:20.
Closed out the week with my good friend Kelsey at the Dixon Hughes Goodman Christmas Party at the Angus barn. I'm looking forward to working for them in the summer and was glad I could catch up with Kelsey last night.
Today I'm taking an R&R day. Haven't slept late in a really long time so I really enjoyed that. The legs and upper body are sore, it's too cold to ride, so I'm looking forward to chilling out, helping mom with Christmas cards, and soaking up the season!
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