Hey…Yo…We’ve Moved

Since we were calling this site “Train Like A Freak” it didn’t make much sense to put it at fitin08.wordpress.com.

So it’s moved to:

trainlikeafreak.wordpress.com

1-16-08 3 Miles

Even though this was slightly slower than my previous time, I felt better about this one than any of the previous because of my initial consistency.  Before, the longest I ever ran consecutively was probably not more than 6 or 7 minutes at which point I’d have to slow to a walk for a minute before picking it back up.  Today, I set the treadmill at 7 miles per hour (a pace of 8:34 per mile) and managed to run for 11 minutes before I had to slow down (it was 1.3 miles, if I remember correctly).  The next 1.7 miles took almost 17 minutes and involved a lot of jogging-walking-jogging-walking, but I still think that this day was a big improvement for me…

01-16-08 –> 27m 47s
01-14-08 –> 27m 3s
01-12-08 –> 28m 38s
01-11-08 –> 29m 43s

1-14-08 3 Miles

Ran the first mile in under 7 minutes! I did a lot of sprinting-walking-sprinting-walking-etc in that first mile, and it wore me out…the second mile took about 9 minutes, and the last one took about 11, but I still set a new record for myself…

01-14-08 –> 27m 3s
01-12-08 –> 28m 38s
01-11-08 –> 29m 43s

1-12-08 3 Miles

Felt great at the gym today, got right on the treadmill and again did that little walking warm-up…this time about a third of a mile.

I got right into it and banged out the first mile in exactly 8 minutes. That’s probably the first time I’ve run that long that fast since I was in high school. The next 2 miles took about 10 minutes each…

01-12-08 –> 28m 38s
01-11-08 –> 29m 43s

1-11-08 3 Miles

I went to the gym today and got on the treadmill.  I did a nice easy warm-up while I was checking and sending email on my trusty iPhone.  It was about 10 minutes and .64 miles or so.  Then I cleared the data on the treadmill and got down to business.

I just made the three miles under 30 minutes.  A lot of walking here…

01-11-08 –> 29m 43s

Weeks 1-3 Workouts

Workout 1: Chest+Back+Abs
Exercise	Sets	Reps	Tech.
Bench	4	15,12,8,8	Forced reps
Incline DB	3	12,8,8
Pec-Deck Fyle	2	12,12
Bent Row	4	12,10,8,8
Cable Row	2	8,8	Drop Sets
Back Ext.	2	20,20
Pull Up	3	to failure
Leg Raise	2	15,15
Crunch	2	20,20
De.Twist Crunch	2	15,15
Workout 2: Legs+Calves+Abs
Exercise	Sets	Reps	Tech.
Squat	4	15,12,10,8
Hack Squat	3	12,10,10
Leg Extension	3	15,12,10	Drop Sets
Romanian D.Lift	3	12,10,10
Lying Leg Curl	2	12,10	Partial Reps
Standing Calf R.	3	15,15,15
Decline Weight Crunch	2	10,10
Straight Leg Crunch	2	15,15
Hanging Oblique Knees	2	12	L-R=1 rep
Workout 3: Shoulders+Traps+Arms+Abs
Exercise	Sets	Reps	Tech.
Overhead DB Press	3	15,10,8
DB Lat Raise	2	10,10	Drop Sets
Bent-Over Lat Raise	2	10,10	Drop Sets
Barbell(BB) Shrug	3	12,10,8
Close Grip Bench Superset Rope Pressdown	3 3	12,10,8 10,10,10	Supersets Supersets
Barbell Curl Superset DB Hammer Curl	3 3	12,10,10 10,10,10	Supersets Supersets
Reverse Crunch	2	15,15
Machine Crunch	2	15,15

Week 1 Workout 2: Legs & Abs

Workout 2: Legs+Calves+Abs
Exercise	Sets	Reps	Tech.
Squat	4	15,12,10,8
Hack Squat	3	12,10,10
Leg Extension	3	15,12,10	Drop Sets
Romanian D.Lift	3	12,10,10
Lying Leg Curl	2	12,10	Partial Reps
Standing Calf R.	3	15,15,15
Decline Weight Crunch	2	10,10
Straight Leg Crunch	2	15,15
Hanging Oblique Knees	2	12	L-R=1 rep

This is the workout that was completed Tuesday night with Erick and Brian. I am paying for it today, but I feel great. I have slipped a little bit with the diet grabbing two rice krispie treats today. I haven’t eaten them yet but I’m sure I will. I have to go that much harder during cardio tonight. Shoulders, biceps, triceps, and arms will be attacked tonight. I will weigh myself tomorrow and see if there is some progress. My starting weight was 185lbs and 26.8% body fat. My goal is 170lbs.

Fooooooood!

Day 2 Diet:

Meal 1 – Banana and granola; RedLine energy drink; Water 80z.

Meal 2 – Grilled Steak Strips w/ Asian Marinade

Meal 3 – Assorted raw veggies w/ fat free ranch dressing; Grilled Steak Strips; 8oz. Water

Meal 4 – Granola

Meal 5 – Asparagus w/cheese; Grilled Steak Strips; Water

Week 1 Workout 1: Chest, Back & Abs

Last night I started my workout and this will carry on for 3 weeks and then it will change. Below is the workout that I completed last night. Before going to the gym I had about 8-10 strips of beef on top of asparagus with a little bit of melted mozzarella. I got a late start, but still went with Butler(co-worker). It’s always good to have a workout partner, makes things a little more enjoyable when you have someone there to motivate you, and to spot you when things get a little heavy.

Before I started lifting I rode a stationary bike for about 8 minutes, stretched my upper body and then got right into it…

Workout 1: Chest+Back+Abs
Exercise	Sets	Reps	Tech.
Bench	4	15,12,8,8	Forced reps
Incline DB	3	12,8,8
Pec-Deck Fly	2	12,12
Bent Row	4	12,10,8,8
Cable Row	2	8,8	Drop Sets
Back Ext.	2	20,20
Pull Up	3	to failure
Leg Raise	2	15,15
Crunch	2	20,20
De.Twist Crunch	2	15,15

Felt great, but due to time I didn’t stay to do a cardio workout. I feel great today, not a lot of soreness, but I expect it to kick in tomorrow.

My Intro Post

My goals for this site are simply to monitor my progress and document my weight and running times. I’ve never been much of a runner, and I’d like to become a consistent runner in 2008.

I don’t plan on working out with weights extensively (at least, I won’t be recording it). I’ll probably lift weights one to two times a week at the most, when I feel up to it after a running session.