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.