Off day

Gunner man:
I worked six hours yesterday and made less than $18. Throughout those six hours I had zero sales and a total of three or four customers come in. Needless to say I was not in any mood to go in at 10 today, work for eight hours, charm older ladies, deal with little kids screaming in my ears, and look at bunions all day. I consider myself to be a smart ass, however, while being a smart ass I still maintain a level of professionalism at work. It is pure saltiness at its finest. Today, my extra saltiness and surly demeanor might have cost me some sales (just like the lack of PEDS cost me multiple sales last week). By the time I got home, I was in no mood to bike. I put on my workout clothes hoping to do a short 10 miler, but after talking a big game I Giggs'd out to eat dinner with my family, go for a walk, and wash down the shit burger that was my day with a chocolate milkshake from Ryan's. Tim, this is for you:
I know I promised more writings about my experience and love for the Marine Corps, and I will get to that beginning this month when I can get more free time. Keep reading for that and when I finally pick out a veterans non profit I will start posting the details of our fundraising. Plus, my sister doesn't think this blog is funny enough, so I guess I have to work on that as well.

I hate days off, but I hate my laziness even more.

Week 8/Workout 3...

Gunner man:
Interval training today. Warmup ride out to the Dorbrook loop. 1min sprint/1min rest pace for 4 loops. Tinton Falls backroad ride to finish it off.

Week 8/Workout 2.....07724 Tour

Gunner man:
23.73 miles today at 10:30. The first five miles are always the toughest as I am trying to work out the kinks, creeks, and aches that come from a warmup. By the time I hit Shafto Rd I was warmed up and ready to attack the rolling hills. I felt fine all through Neptune, and coming back into Eatontown where I hit my stride. However, once I hit the intersection Wycoff Rd and Broad St. in Eatontown I completely ran out of steam. Partly due to the heat, and partly due to the ridiculous traffic pattern in that area that caused me to stop for more than 7 minutes. The next couple of miles back home were a complete struggle. Hopefully tomorrow and the rest of the week will be better.

Today's route and the rest of the days workout:


Workout- Abdominal
Half Sit Up: 20
Jack Knife: 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 20
Side Sit-Up (each side): 20
Oblique (each side): 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 20 (4 count)
Leg Raises: 20
Hello Dollies: 20 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 20
Abdominal Twister: 20
Hanging Knee-Up: 2X10
Hanging Leg-Up: 2X10
Floor Knee-Up: 20
Cobra Stretch: 3X5 seconds
Back Extensions: 20

Weekend Hangover

Gunner man:
What an absolutely shitty weekend to ride or get some training in. After a beautiful morning that saw no clouds in the sky and working from 10-2 selling shoes to Tyrrell (he bought these), the skies opened up with rain and lightning as soon as I got off work. This continued for the next two hours and ultimately forced Tyrrell and I to make an executive decision and call off the ride. Yes, a little rain causes a former Marine and a former boxer to giggs out. However, no sooner had we called off the ride the rain stopped and didn't continue all night. 30 miler was replaced by BBQ, backayrds, beers, and 2am bike rides. Perfect summer night in NJ.
Sunday was much the same, after making a mockery of a staff meeting, I was planning on going on a short 10-15 miler. Nothing hard, just something nice and easy. Rain started around noon and was on and off until about seven. Once again, rain forced me to cower inside. Good thing I am not a postman.
However, Saturday was not all a loss as Tyrrell and I kicked around some ideas for the trip next summer. One of the main things we settled on is doing this trip as a fundraiser for wounded veterans and their families. We would pick a charity, and have people sponsor a mile of the trip with a donation (say, sponsor a mile for $5 or more). Since we are riding over 4,000 miles, the intitial value we hope to raise is about $20,000. Of course, this is all in the beginning stages of planning, and we first need to find a veterans charity or non profit to donate the money to. So, if anyone has any suggestions, please feel free to email them to me or post them in the comments. Like I said, we are looking for an organization that helps wounded veterans and their families.

Training today went as follows:
-5 mile ride to the gym
-5 mile ride home
-3 mile ride to work
-3 mile ride home.

Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1
Reverse: 1-2-3-4-3-2-1
Close grip: 1-2-3-4-2-2-1
Behind-the-neck: 1-2-3-4-3-2-1
Commando: 1-2-2-1

Workout- Triceps
Dips: 1 X 20
3 X 15

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2
Tricep: 2-4-6-4-2
Dive Bomber: 2-4-6-4-2
Wide: 2-4-6-4-2
Hands outboard: 2-4-6-4-2
Decline: 2-4-6-4-2
Incline: 2-4-6-4-2

Off day

Gunner Man:
Off day, carbo loaded with an Italian sub from Joyce's in Lincroft with my brother George. Hopefully a 30 mile ride and BBQ after work tomorrow. I Was emailed this story today from a friend. Fellow Marines, spot the number of things wrong with his uniform. Big ups to Gunny Ableman for putting this shit bag in his place.

GySgt Ableman was keen enough to spot this douche-bag walking through the Reno Airport in full dress blues with gloves and cover on. He stopped him near the baggage claim and running into three Drill Instructors wasn't something this guy had anticipated. If any of you know Gy Ableman, this kid was lucky to leave with all his teeth intact. From the get go, it was obvious this kid was not a Marine. He claimed to be a PFC (wearing LCpl chevrons) and could not explain what a PFC chevron looked like and then couldn't explain the NCO stripe on his trousers. He had a collar emblem in the middle of his barracks cover and his belt was sticking out. No ribbons or badges, his trousers were way too long, not to mention he had on Sketcher boots instead of dress shoes and a civilian belt. We found this out after we demanded that he take off the blouse and cover. Turns out he bought the uniform from a surplus store and his dad is a retired Navy Chief. Reno is a super-pro military area and this guy was soaking in the atta-boys. Lot of posers out there, watch out!

Hilarious.

Week 7/Workout 4

Gunner man:
Stationary Bike- Cardio Workout
Time: 55 minutes
Target HR: 165
Distance: 21.12
RPM: 118
Level: 9/11/14
Calories: 572

Workout- Abdominal
Half Sit Up: 20
Jack Knife: 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 20
Side Sit-Up (each side): 20
Oblique (each side): 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 20 (4 count)
Leg Raises: 20
Hello Dollies: 20 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 20
Abdominal Twister: 20
Hanging Knee-Up: 2X10
Hanging Leg-Up: 2X10
Floor Knee-Up: 20
Cobra Stretch: 3X5 seconds
Back Extensions: 20

Week 7/Workout 3....On being awkwardly charming

Gunner man:
After finishing up my pull-up/push-up routine this afternoon, I headed into the cardio room to get on the stationary bike for some interval workout. Lo and behold, my regular bike was taken by an attractive girl. I saddle up to the bike next to her and notice she is doing a pretty intense workout. After a 5 minute warm-up I head into my interval routine for the next 30 minutes. As I am pedaling as fast as I can, sweat pouring off my face, and a drenched shirt clinging to my moobs, kits, and Michelin tire around my waste, I turn to the attractive female and say, "race you to the top?" Needless to say she was not amused or impressed as she gave me a quizzical look and awkward smile. I guess she wasn't an Arrested Development fan. Such is my life, a series of uncomfortable moments, awkward small talk, and one word grunts and monosyllables. To paraphrase my friend Taylor, "you were charming when I first met you, now you are just awkward."

On to the workout. Not very impressed with today's workout. For some reason, my pull-ups do not seem to be progressing as I am struggling to reach 3 and 4 reps. Cardio on the stationary bike was cut short due to a pain in my left ass cheek. Fortunately, it wasn't an injury, just an uncomfortable bike seat.

Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1
Reverse: 1-2-3-4-3-2-1
Close grip: 1-2-3-3-2-2-1
Behind-the-neck: 1-2-3-3-3-2-1
Commando: 1-2-2-1

Workout- Triceps
Dips: 1 X 20
3 X 15

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2
Tricep: 2-4-6-4-2
Dive Bomber: 2-4-6-4-2
Wide: 2-4-6-4-2
Hands outboard: 2-4-6-4-2
Decline: 2-4-6-4-2
Incline: 2-4-6-4-2

Cardio- Interval (40 seconds sprint/40 second rest)
Stationary Bike:
Minutes: 25
Miles: 7.4
Calories: 249
Level: 15 Sprint(110-125RPM)/7 rest (75-85 RPM)

Touring Bike:
30 minutes
300m springs (60 seconds) X 5
60 seconds rest
3 mile sprint

Week 7/Workout 2

Gunner Man:
For the first time in weeks it rained this morning and afternoon. Needless to say my bike was kept in the garage and I was forced to ride the stationary bike. Results are below, I am still trying to gather my thoughts on what to write about for Thursday.

Stationary Bike- Cardio Workout
Time: 60 minutes
Target HR: 165
Distance: 23.45
RPM: 118
Level: 11
Calories: 590

Workout- Abdominal
Half Sit Up: 20
Jack Knife: 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 20
Side Sit-Up (each side): 20
Oblique (each side): 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 20 (4 count)
Leg Raises: 20
Hello Dollies: 20 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 20
Abdominal Twister: 20
Hanging Knee-Up: 2X10
Hanging Leg-Up: 2X10
Floor Knee-Up: 20
Cobra Stretch: 3X5 seconds
Back Extensions: 20

Weekend hangover

Gunner man:
My apologies for the lack of updates, I got caught up with some things this weekend and couldn't find time to update. Quick recap of the last three days training.

Friday:
-10 mile easy ride
-Abdominal workout

Saturday:
Absent from this training ride: Random Dude. 19.9+miler from my house into Sea Bright, through Oceaport and back home. I had an entire post typed out but lost it. When I stop becoming computer illiterate I will put up our routes with google maps and some photos. Next Saturday will be another ride.



-Sets of pullups and pushups in the afternoon

Sunday:
Rest day, some pushups and ab exercises.

Monday:
Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1
Reverse: 1-2-3-4-3-2-1
Close grip: 1-2-3-4-3-2-1
Behind-the-neck: 1-2-3-4-3-2-1
Commando: 1-2-2-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2
Tricep: 2-4-6-4-2
Dive Bomber: 2-4-6-4-2
Wide: 2-4-6-4-2
Hands outboard: 2-4-6-4-2
Decline: 2-4-6-4-2
Incline: 2-4-6-4-2

-5 mile sprint ride

Week 6/Workout 6

Gunner man:
No cardio today in anticipation of a long outdoor ride on Saturday.

Warm-up/Stretching:
Pull-ups- 10 reps X 2 sets: slow using a 2/3 motion (2 seconds up, 3 seconds down.)
15 minutes of upper body stretching

Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1
Reverse: 1-2-3-4-3-2-1
Close grip: 1-2-3-4-3-2-1
Behind-the-neck: 1-2-3-4-3-2-1
Commando: 1-2-2-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2
Tricep: 2-4-6-4-2
Dive Bomber: 2-4-6-4-2
Wide: 2-4-6-4-2
Hands outboard: 2-4-6-4-2
Decline: 2-4-6-4-2
Incline: 2-4-6-4-2

Week 6/Workout 4

Gunner man:
Seven years ago a wide eyed, bushy tailed, and timid 18 year old traded the swamps and pollution of New Jersey for the swamps and sand fleas of Parris Island, South Carolina. Unlike real Paris, there is nothing romantic, sexy, or scandalous about Parris Island. In fact, aside from the pronunciation of the name, you would be hard pressed to find someone who actually enjoys living at Parris Island. Founded by Spanish explorers, and later settled by French Huguenot Jean Ribault, Parris Island became a wasteland of swamps and marshes often times used as an outpost. Legend has it Ribault would hear what sounded like shouts and screams of teenagers dying and teenagers becoming men. Decades later, in 1915, my beloved Corps filled those harrowing voices Ribault heard with the nations finest males, molding boys into men, and ingraining a warrior spirit and ethos that was forged in 1775. Today, Marine Corps Recruit Depot (MCRD) Parris Island trains 17,000 of this nations finest men and women, transforming ordinary citizens into one of the elite fighting forces in the world. What does this matter? I figure on cardio days I will spice up some of the blog with writings of the places, people, and experiences that helped shape me and caused me to become the man I am today. Seven years ago I was that wide eyed, bushy tailed, timid teenager. Seven years ago, I was one of those teenagers, screaming for dear life, screaming to make it another day, having my timid, weak voice become raspy and strong. Seven years ago I said goodbye to a boy and 13 weeks later welcomed a man.

Cardio- Interval (Rest: Level 8/Sprint: level 11)
5 minute warm-up (90-95 RPM)
1 minute hard (105-115 RPM)
4 minute rest (90-95)
1 minute hard (105-115 RPM)
3 minute rest (90-95)
1 minute hard (105-115 RPM)
2 minute rest (90-95)
1 minute hard (105-115 RPM)
1 minute rest (90-95)
1 minute hard (105-115 RPM)
1 minute rest (90-95)
1 minute hard (105-115 RPM)
2 minute rest (90-95)
1 minute hard (105-115 RPM)
3 minute rest (90-95)
1 minute hard (105-115 RPM)
4 minute rest (90-95)
1 minute hard (105-115 RPM)
5 minute rest (90-95)
1 minute hard (105-115 RPM)
5 cool down

Week 6/Workout 3

Gunner man:
Warm-up/Stretching:
Pull-ups- 10 reps X 2 sets: slow using a 2/3 motion (2 seconds up, 3 seconds down.)
15 minutes of upper body stretching

Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1
Reverse: 1-2-3-4-3-2-1
Close grip: 1-2-3-4-3-2-1
Behind-the-neck: 1-2-3-4-3-2-1
Commando: 1-2-2-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2
Tricep: 2-4-6-4-2
Dive Bomber: 2-4-6-4-2
Wide: 2-4-6-4-2
Hands outboard: 2-4-6-4-2
Decline: 2-4-6-4-2
Incline: 2-4-6-4-2

Cardio:
40 minutes/13.2 Miles/120RPM/156 heart rate

Week 6/Workout 2: Cardio and Weigh In

Gunner Man:
Weigh in day and cardio/abdominal workout. I stupidly left my progress cards back in Vermont, so I am going to have to start from scratch. When I started this workout and training I was at 205-207 pounds. Gradually I got it down to where my last weigh in on June 30 I was at 190 pounds, and had cut about an inch off my waist (35.5-34.4). Those are pretty much the only numbers I remember exactly. If I can get down to 180 before I go back to Vermont I will be satisfied. The weigh in for past two weeks are as follows (June 30-July 14):

Weight: 192
Waist: 34"
Chest: 41"
Bicep(L/R): 15"/15"
Tricep(L/R): 14.5"/14.5"
Hips: 41
Leg(L/R):24"/24"
Calf: 14.5"/14.5"

Interval Workout- Stationary Bike
40 minutes/16.4 Miles/Level 11 hill workout
5 minute warm-up
1 minute pedalling at intense pace at 100-108RPM
1 minute rest at 80-85 RPM
(Repeat 1/1 for 30 minutes)
5 minute cooldown

Workout- Abdominal
Half Sit Up: 15
Jack Knife: 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 15
Side Sit-Up (each side): 15
Oblique (each side): 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 15 (4 count)
Leg Raises: 15
Hello Dollies: 15 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 15
Abdominal Twister: 15
Hanging Knee-Up: 2X5
Hanging Leg-Up: 2X10
Floor Knee-Up: 15
Cobra Stretch: 3X5 seconds

*Once Tyrrell finishes his thesis I am sure he will start posting his workouts as well

"

Gunner man:
My brother sent me this picture of a Marine Sergeant Major in Afghanistan rallying his troops before they went out and took on the Taliban in the Helmand River Valley. The NPR podcast and article are here. Needless to say, I go from 6-midnight everytime I see the picture, and will most likely look at it before I go and kill my body (not in the suicidal way, in the Corps way).



After a month of working out semi-hard and making great gains, I decided to take a week off to rest my muscles and get acclimated to my work schedule in hope of coming back stronger. I limited myself to only 100 push-ups when I woke up in the morning and when I went to bed at night. Unfortunately, I didn't factor in how tired I was all of last week and tried to go out today super hard and skip some routines. Bad idea. On the bright side, at least it allowed me to gauge where I am in my training and what amount of fatigue I can put on my upper body. Today's workout was strictly upper-body. There was no interval training, and no abdominal workout. The goal during the pull-up portion was 85 total pull-ups, with the push-up section being set at 104. My results are in green, what I was aiming for on each exercise is in red.

Always good form, chin over bar, locked out arms, and 15 second rest.
My results:
Warm-up/Stretching:
Pull-ups- 10 reps X 2 sets: slow using a 2/3 motion (2 seconds up, 3 seconds down.)
15 minutes of upper body stretching

Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1 (1-2-3-4-5-4-3-2-1)
Reverse: 1-2-3-4-5-2-2-2-2-1 (1-2-3-4-5-4-3-2-1)
Close grip: 1-2-3-4-2-2-3-2-1 (1-2-3-4-5-4-3-2-1)
Behind-the-neck: 1-2-3-3-2-2-1-1-1 (1-2-3-4-5-4-3-2-1)
Commando: 1-2-2-1 (1-2-2-1)

Workout- Triceps
Dips: 4 X 15 (4 X 15)

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2 (2-4-6-8-10-8-6-4-2)
Tricep: 2-4-6-4-2 (2-4-6-4-2)
Dive Bomber: 2-4-6-4-2 (2-4-6-4-2)
Wide: 2-4-6-4-2 (2-4-6-4-2)
Hands outboard: 2-4-6-4-2 (2-4-6-4-2)
Decline: 2-4-6-4-2 (2-4-6-4-2)

I stopped the workout right here because I was feeling a strain in my shoulder. Better safe than sorry and out of commission. My push-ups and dips were fine, I managed to meet my goal, however, the pull-ups need improvement. Instead of a 1-2-3-4-5-4-3-2-1 format, I think I need to move to a 1-2-3-4-3-2-1 format across the board.

Today, I trained...and I bombed.

Three days off

Gunner man:
After going semi hard for a month I took about a week off with only light running and or push-ups in between. I am coming back stronger tomorrow and increasing my routine.

Also, I worked 8 hours on Thursday and made barely $20.00.

Pain is weakness leaving the body, and I miss the Corps.

Training Day...not the Denzel movie

Gunner man:
This is a backpack, this is a sandbag, and this is twenty pounds. Combine all three for a weighted upper body workout, and feel free to use anything from sand, water jugs, or Nicole Ritchie to weigh down the pack*.

The workout looks the same as last weeks upper body workout. The warm-up phase should be conducted without the weighted pack to ensure muscle fatigue won't be present when you start the workout and to properly warm-up the muscles. Instead of trying to do a 1-2-3-2-1 format for pull-ups (or 2-4-4-2 for push-ups), keep doing as many as you can do without sacrificing form. If you can only do one, keep doing one with perfect form until you hit your desired goal (9 for pull-ups/12 for push-ups). No kicking, arms always lock out, and your chin always goes over the bar. Never sacrifice proper form just to knock out a few extra reps.

The interval portion of the workout was a simple 40 minute ride with a 5 minute warm-up on a 3 level. The interval part is broken up into a 1-minute sprint at anything above a 9 level followed by a 1-minute steady pedal at anything below a 3 level. Do this for 30 minutes, and close it out with a 5-minute cool down to get your heart rate down to an acceptable rate. Do 15 minutes of stretching to close out the workout.

Here are my results:

Warm-up/Stretching:
Pull-ups- 10 reps X 2 sets: slow using a 2/3 motion (2 seconds up, 3 seconds down.)
15 minutes of upper body stretching

Workout- Pull-ups
Regular: 1-2-3-2-1
Reverse: 1-2-3-2-1
Close grip: 1-2-2-2-1
Behind-the-neck: 1-2-2-2-1
Regular: 1-2-1-1-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-4-2
Tricep: 2-4-4-2
Dive Bomber: 2-4-4-2
Wide: 2-4-4-2
Hands outboard: 2-4-4-2
Knuckle: 2-4-4-2
Finger: 2-4-4-2
Incline: 2-4-4-2
Decline: 2-4-4-2

Rest 2 minutes

Workout- Abdominal
Half Sit Up: 15
Jack Knife: 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 15
Side Sit-Up (each side): 15
Oblique (each side): 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 15 (4 count)
Leg Raises: 15
Hello Dollies: 15 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 15
Abdominal Twister: 15
Hanging Knee-Up: 2X5
Hanging Leg-Up: 2X10
Floor Knee-Up: 15
Cobra Stretch: 3X5 seconds

Interval Training (40 minutes):
5 minute warm-up
30 minute interval training- 1-minute spring at anything above a 9 level followed by a 1-minute cool down at anything below a 3 level.
5 minute cool down
15 minutes of lower body stretching.


*I apologize for the terribly crappy celebrity joke made in the opening paragraph.

The Weekend Hangover:

Gunner man
I got a job on Friday. I now work in the same profession as this man making $3.00 an hour. Feel free to hurl insults and putdowns my way. After the weekend of finally drinking for the first time in a month, fireworks, watching tiny men ride horses, text messages that were incoherent and bitter nonsense, an impromptu trip to Atlantic City, and seeing The Hangover, I finally got back to working out. Nothing special today except for a 4 mile easy run with my shins wanting to explode out of my legs. Good way to work off the post weekend hangover. Tomorrow I will come back hard with an upper body workout with a weighted pack and some more interval training. One more week until another weigh in. One more week closer to an open road.

Happy Independence Day weekend

Gunner man:
4th of July weekend, now go out, eat some BBQ, drink some beers (if you live in Maryland, a Natty Boh for me please), and celebrate America by blowing up a small part of it. Before I get into my workout, just a few links on what I think are essential readings for the 4th of July weekend.

1) The Declaration of Independence
2) John Quincy Adams- "Address on U.S. Foreign Policy"
3) John F. Kennedy- "Independence Day Speech 1946"
4) Frederick Douglass - "The Meaning of July Fourth For a Negro"
Although not an Independence Day speech, George Washington's Farewell Address should be essential reading for any American.

Enough with the history lessons, on to training:

Stationary Bike- Cardio Workout
Time: 60 minutes
Target HR: 165
Distance: 22.3
RPM: 125
Calories: 547

Taking Saturday off. Enjoy the weekend.

Upper Body Workout- Weeks 1-2

Gunner man:
Over the last three months my body went on an extended vacation full of Jameson, cheap beer, all nighters, and 0300 greasy food runs to KKD. Needless to say my body weight ballooned to over 205 (30 pounds heavier than my fighting weight in the Corps), and my jowls began to jiggle more than normal so that when I talked it sounded like I had two chicken wings stuffed between my cheeks. My legs began to look like Bill Clinton's circa 1994, and my stomach looked like I was in my first trimester of pregnancy. In June, I made pact with myself to begin working out more and lose weight. Most of this was brought on because of my special skills of not being able to find a job, my financial situation, and the lack of food in my apartment. If everything else in my life was going down the shitter, at least I would have my health, right? Instantly, beer became water, meals were measured, and late night greasy food runs were replaced with actual runs through the hordes of townies, college kids, and drunk hippies that populate Burlington's bar crowd.

I began using this book for my upper body workouts. It is an excellent book for someone just getting back into working out after an extended period of inactivity, and let's be frank, my body was inactive. The workout is listed below and pretty self explanatory. After two weeks I will increase the amount of push-ups, pull-ups, and sit-ups. Each set and exercise is followed by 15 seconds of rest (R15). I am not trying to bulk up, rather, the goal is to tone down, maintain existing muscle mass, and build stamina in the muscles. The pull-ups and push-ups section follow the same routine. You will have warm-up repetitions, followed by peak repetitions and a cool down repitition. Today's workout, and every other day for the next month will consist of pull-ups/push-ups/sit-ups/and interval training.

Warm-up/Stretching:
Pull-ups- 10 reps X 2 sets: slow using a 2/3 motion (2 seconds up, 3 seconds down.)
15 minutes of upper body stretching

Workout- Pull-ups
Regular: 1-2-3-2-1
Reverse: 1-2-3-2-1
Close grip: 1-2-3-2-1
Behind-the-neck: 1-2-3-2-1
Regular: 1-2-3-2-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-4-2
Tricep: 2-4-4-2
Dive Bomber: 2-4-4-2
Wide: 2-4-4-2
Hands outboard: 2-4-4-2
Knuckle: 2-4-4-2
Finger: 2-4-4-2
Incline: 2-4-4-2
Decline: 2-4-4-2

Rest 2 minutes

Workout- Abdominal
Half Sit Up: 15
Jack Knife: 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 15
Side Sit-Up (each side): 15
Oblique (each side): 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 15 (4 count)
Leg Raises: 15
Hello Dollies: 15 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 15
Abdominal Twister: 15
Hanging Knee-Up: 2X5
Hanging Leg-Up: 2X10
Floor Knee-Up: 15
Cobra Stretch: 3X5 seconds

Cardio- Interval Biking
15 minute warm-up
15 seconds all out/R15 (repeat 4x)
30 seconds all out/R15 (repeat 4x)
45 seconds all out/R15 (repeat 4x)
60 seconds all out/R15 (repeat 4x)
15 minute cool down

Broke stationary bikes suck

Gunner man:

I rode the stationary bike for an hour today followed by some stretching and icing my shins. One of my least favorite activities is running on a treadmill or riding a stationary bike. Workouts seem to take longer, songs I once enjoyed seem unbearably boring, and I never feel like I get a complete workout. This is my punishment for being a moron and not listening to my body. After four weeks of working myself up to a respectable point where I can run 4 miles, or bike two hours, I started to develop crippling shin splints in my right leg. A minor inconvenience in training, and one that is becoming more irritable by the day. Instead of morning rides and light long runs at night, and running interval training every other day,I am reduced to stationary bikes and ice. I am getting antsy as I haven't trained well since Saturday. Tomorrow, I will outline the rather simple upper body regiment that has caused me to tone down and drop some weight the
past four weeks.