My Rampage through the Oasis

[bigbear6708]

yesterdays and todays workouts, fell behind in my typing!

Chest/Shoulders/Tris/Abs -- 6 reps

DB Bench: 105
Inc. DB Bench: 85
Standing DB Press: 70
Complex: 30
Laying DB Ext.: 50
Dips: 70
SU: 25
Oblique: 45

Legs/Back/Bis

Squat: 335
DB Lunge: 100
Calf Raise: 90
Pullups: 15
BB Row: 165
BB Curl: 115
Standing DB Curl: 50

[bigbear6708]

Did HIIT today, 4 miles, 1/4 mile sprint (fast run..haha) 1/4 mile slow jog...did some quality work, gonna get fast one way or another!!!!!!

[airborneninja]

Hey bigbear just a tip the way we used to do it in cross country which worked awesome for building our speed on distance. (guessing your working for that 2 mile run.)

We ran everday which I wouldn't suggest but try splitting up some run workouts. Examples ---

Once a week do a longer slower run like 5-6 miles or something.

Try doing mile repeats - Run a mile time it wait 1 - 2 minutes then run another mile and try to beat that time.

Do your speed for a 2 mile run but instead go 3 miles as hard as you can.

Try challenging yourself by just breathing through your nose for a minute then breathing normal for a couple minutes then do another minute with just your nose again is another one.

The absolute best - not sure if where your at they have little 5ks and stuff still but if they do you should enter those and always race yourself trying to get better. Beating yourself is a mega pump !!!!!

I don't know just some crazy ideas! By the way I totally admire your dedication to your journal man, keep pounding it out!

[bigbear6708]

thanks ninja!! im not really working on the '2 mile run' persay..i can max that no prob. my avg. time is around 12:26...just want to get faster overall. the way im going now i dont usually write my PT in the journal..mon. weds. are run mornings...friday would be too, but its my day off! so i just do it on sat. mon is usually a medium long run 4-6 miles, weds. is a shorter faster one, and weds. night i do intervals, and sat. is usually the longest run of the week last sat. it was 8 miles. i will take the tips into consideration as i never really was a runner in school. thanks man!!!

[bigbear6708]

chest/shoulders/triceps--12 reps

BB Bench: 205
Inc. BB Bench: 165 **can go heavier next time**
BB Press: 120
Upright Row: 110
Skull Crusher: 105
Push Down: 45

[bigbear6708]

Legs/Back/Bis/Abs--12 reps

Squat: 295
BB Lunge: 135
Deadlift: 280
One Arm Rows: 100
Hammer Curl: 45
Seated Inc. DB Curl: 40
SU: 10
Obliques: 25
Leg Raise

great workout! im really liking my new low volume, high intensity style workouts, i feel way more 'working out' than when i did high volume! run tonight, thinking somewhere around 4-5 miles at a faster pace, got a PT test coming up soon, i can feel it! hahaha

[bigbear6708]

this week is all about FULL BODY workouts...
sunday/tuesday/thurs/sat. is the plan, we will see how i feel. if today was an indication, im gonna be beat down!!!

Full Body--12 reps

Squats: 295
Pull Ups: 5
BB Bench: 205 (was too much, so i did another set at 185)
DB SLDL: 65
DB Shoulder Press (standing): 45
Complex: 20
DB Curl: 40
DB Overhead Press: 75

to my wife!, watch out...you wont be able to handle me!!! ahaha love ya

[bigbear6708]

FULL BODY--6 reps

Squat: 315 (need more next time)
DB Bench: 105
BB Military Press, Standing: 155
One Arm DB Row: 115 (need more next time)
BB Curl SS Standing overhead BB ext: 115

Inc. Situps: 25
Inc. Obliques: 45

[bigbear6708]

run today, about 5 miles..not sure exactly, but it was somewhere around 5...36 minutes total!

[bigbearwifey]

baby! Im so proud of you I was looking back at all your entries and I realized wow God really did bless me by bringing the most dedicated man into my life.! I know Im being really mushy for abc but DO I CARE?! FACT = NOOOOOOOO!