Training Day 20121225

So I managed to get Hero to go out tonight... not sure for how long, but just in case, I ended up working out on the 9th floor again at 7:30pm.  I honestly can't wait for the regular gym to open back up tomorrow morning!  Anyway, of course the only channel that worked at the gym was CNN and I had to listen to Piers Morgan interview Barbara Streisand.  I have no problem with either one of them, it's just that hearing clips of her singing from Yentl wasn't quite motivating haha.  Moreover, I wasn't too enthusiastic to perform what I wrote up, but once I got going, everything felt fine.

PART I.
For Time
Treadmill- 5min @ 7mph, 1.0%incline, then
7 Dumbbell Push Presses (30# each hand)
14 Inverted Row (just like you see in the picture), then
Treadmill- 5min @ 6.8mph, 1.0% incline, then
11 KB (Kettlebell) Swings 25#
11 T2B (Toe-To-Bar)
8 KB Swings 25#
8 T2B
5 KB Swings 25#
5 T2B

I finished in 13mins 8sec.  Before even conducting the workout, you know that you're running for 10 minutes no matter what (came out to roughly 1.15 miles).

PART II.
I cashed out with:
15 Dive Bombers
AMAP Alternate Bicep Curls w/35# Dumbbells
100 Single Unders
AMAP Supinated Hammer Curls w/25# Dumbbells
15 Diamond Push-ups
16 Pistol Squats (8 each leg)

Notes
- PART I: Despite feeling sore prior to hopping on the treadmill, about a minute into it, I loosened up and the rest of the movements felt good.  Went unbroken with everything, but glad I didn't try to increase the speed, weight, or repetitions.  I have deadlifts tomorrow and don't want to overdo anything & at the same time, not cheat myself out of a good workout.
- PART II: Yes, I did bicep curls... haha, I hang my head down in shame.  No one was at the gym and I figured why not?  It's not like a dedicated a whole session to them.  For the alternate curls, I did 10 reps and for the supinated hammers, I did 15 reps.  I'm loving my pistols and feel them getting better as each day passes.

Time to get showered and hit the bar(s) for a couple of hours.  Not going to go blackout all-stars tonight because I'm excited for what I wrote up for tomorrow, which uses a good amount of space.  Perhaps I'll have a late night recap later on or tomorrow morning.  Happy holidays and hope all of you are safe!

Training Day 20121224 - 2nd Session

After running errands, I ended up working out on the 9th floor of my apartment complex.  It's a decent set up, enough equipment to get the job done.

PART I.
Treadmill 
for 20mins @ 1% incline
20-15min: 6.3mph
15-10min: 6.6mph
10-6min: 6.9mph
6-1min: 7.2mph
1-0min: 7.7mph

Total: 2.26 miles

PART II.
5 Rounds
5 Pull-ups
15 Abmat Push Throughs
10 Air Squats
5 High Upright Rows w/30# Dumbbells
50 Single-Unders

finished in 6mins 58sec

PART III.
I cashed out with:
AMAP HRPUs
6 pistols - 3 each leg

Notes:
- PART I: It felt good to get a decent run in.  I think the last time I ran was a week and a half ago.  I definitely want to incorporate running into my future workouts, logging in at least 10 miles a week.  I know it's no where close to the miles of my high school cross country days, but it's enough to get my body used to the movement.
- PART II: Surprisingly, my lower back felt pretty stiff and it was somewhat difficult to go deep on my air squats.  Everything else felt fine.
- PART III: I ended up doing 25 HRPUs.  My pistols felt strong and I went deep on each leg.  I think it's time to also incorporate this movement into a few met-cons.
- The gyms are closed tomorrow, signaling a super Euro-Christian centric culture haha.  I may just go for a run outside then do a quick metcon/work on double unders on the 9th floor tomorrow.  What I really want to do, is knock out a few episodes of Band of Brothers or the Pacific for Jesus' Birthday!