Busy day!

For like the first time this summer, I can say that today was a pretty busy day!  Got up this morning to be at Aerial's to work camp from 8-12.  Kids were great had a lot of fun!  Then came home for a little while and got my lift in before heading back to Aerial's to cover a 3 yr old class.  They were much more work, but they were all really sweet kids, 7 3 yr olds at a time is just a little much!  But as for the lift here's how it went:

3x8 BB rows (1st at 65, 2nd and 3rd at 75 lbs) with decline with 25 lb weight
3x5 hang cleans (1st at 75, 2nd at 85, 3rd at 90) with 3x8 russian twists with 25 lb weight on decline
3x8 shoulder series and 3x8 curl to press with 8 lbs weight
3 x 8 NG pull ups with 3x8 leg lifts

Overall it was a great lift, I was very sore after yesterday so it was nice to give my legs a chance to recover.

Here we go

Today I began my plan to simply follow the workouts Michael is doing at Activedge, but just be a week behind.  I have never seen the results I would like when I attempted to create my own work out plans so I am gonna steal theirs : ).  The workouts as originally designed can be found out activedgetaf.blogspot.com, I will change them when I need to simply because my circumstances are much different!  So this afternoon after morning battles with the lawn mower and 2 hours of mowing grass, I headed to the track.  On memorial day they did a 200 track workout.  So today I did 3 sets of 200 hard, 200 jog, 200 hard, 200 jog.  Between sets I took a 2-3 min rest.  Both warm up and cool down were half mile jogs.  It was really hot and I was beat when i finished but I got it done.  unfortunately i forgot to take my watch with me so i have no idea what kinda of times I hit.  oh well, I ran hard and thats what matters.  After running some errands while I was out I attempted the lift they did last week as well.  It was a challenge both because it was hard and because I certainly dont have the same equipment at home they have at the gym.  Started with 4 sets of 5 bench working up from 115-130 lbs, accompanied by 4 sets of 6 lance step up with each leg with a 45 lbs weight.  Then, did my best to do decline DB bench.  Managed to do 3 sets of 8 working from 8 lbs weights to 15 lbs weights because thats all i've got!  Next was 3 sets of 8 dips  with 3 sets of 8 back squats (since i dont have a BOSU ball) working from 130-150 lbs.  After that I did 3 sets of 10 plyo (clap) push ups with 3 sets of 10 row the boat (frog) abs.  Finished up with 3 sets of 20 DB curls, since I only had 8 lbs DBs!  Then decided to add 3 sets 0f 25 side cruches on each side, because my abs felt left out! It was defa lot of work, and I'm pretty exhausted now, will be sore tomorrow!!

Frank's Run

This morning I woke up pretty nervous about my run today!!  It was a beautiful morning once i got out there and i started to feel more comfortable.  Gun went off at 10 o'clock.  First mile went well.  Hit right about 8 mins.  But by the mile and a half point my feet started really hurting and got a cramp in my side.  The next mile was really hard for me.  I really need to work on holding on to my motivation and not letting myself loose focus on runs like that.  Will try to do some work on this over the summer but for the most part I think this will be my life post college.  I was quite pleased though that I was able to hit nearly a 2 min PR for this run last year coming in at 26:40.  It was great to see everyone again!  As always thanks to the Colden family for supporting me!!  It is wonderful to be part of such a great cause!  http://www.franksfund.com/