Monday, November 9, 2015

Power Lifting

Monday morning at HPlex

warm up Lat pull down 75#x 10, straight leg pull 70#x10, dumb bell squat 30#x 10, one arm pull 30#x10 each side.

Bench, Squat, DL 85#

3x plank holds

Foam roller, stretching.

PM C25K training 31 minutes.

Saturday, November 7, 2015

C25K Training

trained indoors on treadmill.  week 4 day 3.

Took a while for toe mounds to loosen up, maybe the dead lifts caused tightness there?

Powerlifting Dead Lift

Learned dead lift from legendary power lifter.

Went up to 185# 3 sets 3 reps.

Class with two others and lasted about 90 minutes.

Afterwards did lat pull 80x10x3, chest pull same, one arm chest lift 30x10x3 on cable machine and bench.

Thursday, October 29, 2015

Training with conditioning now

I have started Powerlifting training using Rippletoe's program with weight lifting bar.  I am just a novice.  Age is a factor and excessive volumes are not recommended.  Once attaining heavier training I may have two sessions per week, depends upon how the joints and muscles recover from workouts.

Having more days for other exercise, I am repeating the couch to 5K training program.  This hopefully will work well.  Other alternatives are Healthplex gym using the cardio equipment, especially the rowing machine and elliptical.  The synergy and yoga classes are good for stretching.  Maybe I can work swimming laps in the indoor pool.

I did manage to finish the nighttime Ocean Springs %k rotary club fun run starting near the Mary C center.  I enjoyed the scenery and many wore costumes.  Afterwards there was BBQ sandwiches and beer, tea or lemonade.  Time was slow, but heart rate stayed between 150 to 160 for the 3.1 mile jog.

Looking forward to another 5k this fall nearby.

Tuesday, August 4, 2015

C25K training

Hanging in there making week 3 day 1 yesterday on the jogging track with group from HPlex.  The number for this group has decreased to 5 dedicated joggers.

Tuesday, July 21, 2015

New Challenge/Training

Goruck Light Challenge completed July 18, 2015.

currently training for 5K, C25K program started July 20 with group interested in fitness and health.

Friday, May 22, 2015

Yoga combined with Rucking, Crossfit Endurance training

Adding GoRuck training to my schedule, by combining Crossfit with endurance running and rucking with 30# backpack (Ruck).

The running consists of developing a running technique from Crossfit Endurance using lower heel shoes and maintaining proper form using toe strike with soft heel landing while bringing the heel towards buttocks quickly.  Also incorporate cycling after intervals; 6-8 200 meter runs with 2 minute rest between, then after a brisk bike ride for a few miles.

Midday I loosen up with a yoga class.

PM exercise is crossfit.