Serge's Blog

A journey

Cuba :: April 2017

What an awesome week in Cuba. Weather was hit an miss, clouds and sun but all in all wouldn’t trade it for anything. Did some serious dancing in the disco, lots of running my local route and walking on the beach. Phone went into the Ocean day one and it was quite the experience really being unplugged for an entire week. I think I am going to start to make sure that I unplug regularly. Nancy pranked her mother and told her she had gotten married, we bought some rings, took mock wedding photos and worked at convincing her. Such a laugh. At the end of the vacation she told her mother I wouldn’t sign the anulment papers. The flight home was insane, again with big delays, didn’t get home till 6am. Should have been home around 1-1:30am.

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Running Log :: Cuba and sore knee

Well this is the last Cuba run and will need to rest the knee when I get back. The interior is still quite sore after the first 1km and worse with lateral movement. Certain it’s a sprained MCL.

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Running Log :: Outdoor Cuba

Another nice outdoor Cuba run. It was pretty humid and then it started to rain. There is Nothing better than a light drizzle while you are out running, it just made the temperature perfect so I stretched it out to a 10km. Knee has been bugging me so will have to take care of it when I get home. Rest, REST, Rest…

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Running Log :: Outdoor Cuba run

Love running outside in Cuba. Seeing the changing scenery, some additional houses and just the smell, nature, farming community and the people. This was the first run of my week here in HolguĂ­n.

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Running Log :: Treadmill

Still Killing it preparing for Cuba. Lots of running and killer workouts. When I get back going to crank it up another notch, better nutrition and heavier sets. Lots more supersets of skipping, box jumps and things like that.

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Running Log :: Outside

Getting ready for the beach, heavy workouts and lots of cardio. Getting used to running outside here in Welland creating different loops.
Nice and easy 12k loop.

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Running Log and Great Workout

Killed it tonight. I had to go home and take a nap before. Didn’t even think I would make it to the gym tongiht, massive headache. After a nap I headed over, hopefull. Started with a 5k run and followed up with chest, arms and abs workout. I really wasn’t feeling the workout before I started and sometimes when you push through it, it turnes out to be a great one.

Workout Consisted of 5.5KM run with walk breaks every 1km
Crunches on Ball 24 X 4
Bench Press 12x 135, 4,4,2X185, 1×205,2×185, 12×135
Elbow 2 Knee Crunches : 12, 12,10,12 a side
Incline Dumbbell : 12×55, 10,7,7×70
Planks 4x1minute
Hammer Curls 12×20,12×30,9×34,6×40,10×30
Hanging Leg Raises 10×4
Close Grip Bench 15,12,10,9×95
barbell curls 12,10,8,7×70

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Running Log and Workout

Didn’t have the best workout after a great 10km run. Just didn’t have the interest tonight to push a workout. I figure I was burnt out from the workout the other night.

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Workout :: BEAST MODE

Workout = 5.5km run 32 minutes

Wide grip Chins : 51 (7,7,6,6,5,4,5)
Planks 4 x 1min
Crunches on ball : 25×4
Close grip chin-ups : 51 (8,7,5,6,5,5,5,5)
Skipping 1 min x 20
Box jumps 30″ 50(10,10,10,10,10)
Bent over barbell rows : 15x130lbs, 7,7,5,5×145
Close grip bench press 12×95, 8,8,6,5x135lbs
Hanging leg raises (Pike) 15,15,15,15
Dips : 10,10,10,9
Ez bar curls : 12,10,8,6x 70lbs

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Running Log :: Workout (Chest and shoulders)

Headed to the gym for my run as the melt is on from yesterdays snowstorm. I really don’t need to take a wipeout trying to run outside, lesson learned too many times. I managed to get a nice 10k run in before my workout and am really liking working out here. It is never crowded and I can do what I want.

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