Naw, I'm not tombout a Big Fuckin' Peridontal.....I'm tombout Body Fat Percentage. Had mine checked last week. Your boy is sittin at %19. I was like %12-%12.5 when I graduated highschool (60 lbs. ago) %19 percent is in the normal/acceptable ranges on all of the charts that I have seen, but it isn't where I wanna be.
Maybe my highschool percentage is unobtainable, maybe not, but I am gonna strive to get there. I want to atleast get to %15. So, yeah, your boy is still training. I fell outta my good workout routine and healthier eating regiment due to the Sobe Vacay (Well worth it too....next union of the Crew: Florida Classic in Orlando, but I'm back up on it. Back to swallowing down that oatmeal and shit. Back to training. Trying to get comfy with running on the treadmill. It is hella hard after running for a couple weeks at the track. (On the track I can continuously adjust my speed to fit how I'm feeling. That treadmill is does not adjust to shit well and it is a pain in the ass to have to keep hitting buttons.) Anyway.....
I'm still trying to stick to the early challenge made by e-dot about the Marathon joint. Maybe not in a year....maybe year after next so that I can make sure my body is propperly conditioned. I do plan on doing little races here and there as milestones. Like I am so trying to rn in a 5K in the Fall...maybe a 10 K in the spring....I really would like to do the Muddy Buddy race in O-town next spring/summer time. Maybe a Triathalon Sprint in there somewhere.
Anyway...where is the rest of the team on the little running commitment we made?
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
Monday, June 9, 2008
Sunday, March 2, 2008
The Shark is in the Building
Allow me to re-introduce myself, my name is Hov!
What's really good Team Diesel?!
I heard the word 'marathon', so I figured it was time for me to get in the mix on this blog joint. Since ya'll are already taking care of the 'how to get swole' posts, I'll speak on endurance, mental toughness, and how to get extra cut up. So let's start with today's workout.
The word of the day is brick.
A brick is an endurance session consisting of cycling, followed by running. It basically feels like doing 6 sets of squats and/or leg extensions and then going for a really hard run. Today's brick was a bit different than what I've done in the past and I'm sure that I'll still feel it in the morning. Our coach had us perform the following: 20 minutes biking at race pace then 10 minutes of running, also at race pace, and then repeat twice. After an hour and a half of good ole' cardio, my legs felt like lead, but I'm sure it'll pay off in April when we head to Collegiate Nationals in Tuscaloosa. Woohoo!
Next on my plate is the Wacky 5K tommorow morning and then an easy week of training. Well and I guess I should also mention the stress of grad school. That's always on the menu.
Hollahollaholllaholllahollla,
The Shark
What's really good Team Diesel?!
I heard the word 'marathon', so I figured it was time for me to get in the mix on this blog joint. Since ya'll are already taking care of the 'how to get swole' posts, I'll speak on endurance, mental toughness, and how to get extra cut up. So let's start with today's workout.
The word of the day is brick.
A brick is an endurance session consisting of cycling, followed by running. It basically feels like doing 6 sets of squats and/or leg extensions and then going for a really hard run. Today's brick was a bit different than what I've done in the past and I'm sure that I'll still feel it in the morning. Our coach had us perform the following: 20 minutes biking at race pace then 10 minutes of running, also at race pace, and then repeat twice. After an hour and a half of good ole' cardio, my legs felt like lead, but I'm sure it'll pay off in April when we head to Collegiate Nationals in Tuscaloosa. Woohoo!
Next on my plate is the Wacky 5K tommorow morning and then an easy week of training. Well and I guess I should also mention the stress of grad school. That's always on the menu.
Hollahollaholllaholllahollla,
The Shark
Tuesday, February 12, 2008
I'm lifting Ol' Skool
Yeah, so I decided to change up the workout plan. Not worried about building up any more muscle or nothing like that. Just wanna work with what I have...be well centered in my basic muscles and I wanted to optimize my workouts so that I could fit in what I really want to do and that is Cardio.
I have taken all lowerbody workouts out of my regimen. I am doing cardio damn near e'ry day of the fuckin' week. My legs stay tired/tore up from the biking jogging/walking and the eliptical joint. I lift upperbody 3 times a week. I only do the same four exercises per day. I do, in this order, 3x8 incline dumbell press, 3x8 bench, 3x8 curls with the ez curl bar, and 3x15 tricep pulldowns with cables.
Thats like what your boy did early in high school and middle school. A few simple exercises, but will get everyting you want to look right lookin right.
Now...the weight that I'm playin with now. I have had to start a little light between me kinda falling off for bout a month and a half and then going to a completely different typ of workout, but the strength is coming back pretty quickly.
Incline Dumbells: I do these with 95lbs. (That is per weight...per hand for all you Lames)
Bench: I'm doing this with 265lbs.
Curls: I'm doing 125lbs.
Triceps: I do the whole stack (150lbs.)
My goals...the weights that if I would consider myself to be a bad ass if I could do all 3 setsa are
Incline Dumbells: 115lbs.
Bench: 295lbs.
Curls: 150lbs.
Triceps: 3x25 with the whole stack.
-El Capitan
I have taken all lowerbody workouts out of my regimen. I am doing cardio damn near e'ry day of the fuckin' week. My legs stay tired/tore up from the biking jogging/walking and the eliptical joint. I lift upperbody 3 times a week. I only do the same four exercises per day. I do, in this order, 3x8 incline dumbell press, 3x8 bench, 3x8 curls with the ez curl bar, and 3x15 tricep pulldowns with cables.
Thats like what your boy did early in high school and middle school. A few simple exercises, but will get everyting you want to look right lookin right.
Now...the weight that I'm playin with now. I have had to start a little light between me kinda falling off for bout a month and a half and then going to a completely different typ of workout, but the strength is coming back pretty quickly.
Incline Dumbells: I do these with 95lbs. (That is per weight...per hand for all you Lames)
Bench: I'm doing this with 265lbs.
Curls: I'm doing 125lbs.
Triceps: I do the whole stack (150lbs.)
My goals...the weights that if I would consider myself to be a bad ass if I could do all 3 setsa are
Incline Dumbells: 115lbs.
Bench: 295lbs.
Curls: 150lbs.
Triceps: 3x25 with the whole stack.
-El Capitan
Saturday, February 9, 2008
Yeeeaaahhhh
Thats what I'm tombout!!
Who says glow in the dark negroes are soft????
.......Oh, yeah, thats me that says that. Bet not say that around E-muthafuggin-Dot. Might getcho shit shot the fugg up wit a smile.
Aight, letchur boy go ahead and layout that workout for y'all negroes and negresses:
CARDIO...I be cardioing it up, son. Why? I cardio it up so I can vigorously pump them guts while in that pushup position for a lllooooonnnnggg time. Jackhammer nigga.
I bike to the gym a lot, and then spread my time across 2-4 different cardio machines in the gym (keeps things from getting boring). I do the hardest/most taxing machines first and the easiest last. Makes my workouts more efficient by getting my heart rate up really early and also burning through my anaerobic (not burning oxygen/fat.....just going of what is in the muscle fibers) phase and getting into the aerobic (Used up supplies within the muscle so the muscles have to start drawing from the bodies reserves (fats and stuff)) phase. Once you are into the aerobic phase you don't/cant go quite as hard, but you are burning more calories and stuff.
On days that I lift I split my cardio up. I'll get 30-40 minutes before and 20-30 minutes afterwards. (I like to do cario before cause it warms me up, gets me loose and then the whole aerobic thing making the workout more efficient and then I like to do cardio after lifting cause the extra bloodflow that comes along with cardio flushes out lactic acid that builds up in your muscles when you tear them. (You tear your muscles when you lift and the acid that builds up is what makes you sore and have longer recovery times))
But yeah, I'm tryin to get around an hour or more of cardio 4-5 days a week and 20-30 on the other 2. Gotta have recovery/healing days.
Anyway....its time for your boy to head off on his bike to the gym.
Man up, bitches!!
-El Capitan Pinga Loca
Who says glow in the dark negroes are soft????
.......Oh, yeah, thats me that says that. Bet not say that around E-muthafuggin-Dot. Might getcho shit shot the fugg up wit a smile.
Aight, letchur boy go ahead and layout that workout for y'all negroes and negresses:
CARDIO...I be cardioing it up, son. Why? I cardio it up so I can vigorously pump them guts while in that pushup position for a lllooooonnnnggg time. Jackhammer nigga.
I bike to the gym a lot, and then spread my time across 2-4 different cardio machines in the gym (keeps things from getting boring). I do the hardest/most taxing machines first and the easiest last. Makes my workouts more efficient by getting my heart rate up really early and also burning through my anaerobic (not burning oxygen/fat.....just going of what is in the muscle fibers) phase and getting into the aerobic (Used up supplies within the muscle so the muscles have to start drawing from the bodies reserves (fats and stuff)) phase. Once you are into the aerobic phase you don't/cant go quite as hard, but you are burning more calories and stuff.
On days that I lift I split my cardio up. I'll get 30-40 minutes before and 20-30 minutes afterwards. (I like to do cario before cause it warms me up, gets me loose and then the whole aerobic thing making the workout more efficient and then I like to do cardio after lifting cause the extra bloodflow that comes along with cardio flushes out lactic acid that builds up in your muscles when you tear them. (You tear your muscles when you lift and the acid that builds up is what makes you sore and have longer recovery times))
But yeah, I'm tryin to get around an hour or more of cardio 4-5 days a week and 20-30 on the other 2. Gotta have recovery/healing days.
Anyway....its time for your boy to head off on his bike to the gym.
Man up, bitches!!
-El Capitan Pinga Loca
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