What an awesome workout to cap off a crazy week of cardio and fun. Hit the gym right after work and you want to talk superset… Everything was superset tonight except the shoulder workout. Did shoulders (shoulder press — 4 sets, lateral raises — 4 sets), chest (dips and incline bench). After that I hit the cardio room and got the real workout going with skipping in my superset ab workout. Toe catches with skipping inbetween each set (4 sets), elbow to knee with 25 lb dumbell curls (4 sets), crunch legs at 90 degrees with superset of 50lbs dumbell lunges, planks with superset of skipping and front plate squat with 25lbs plate. Then side planks with skipping superset. After that hanging leg raises with dips and back extensions. Lastly was tricept machine hard core. I feel awesome after this workout, now time to find some food.
Archive for September, 2009
Montreal Marathon
Well raced around the entire marathon route on my rollerblades being a spectator for the first time. Had a great time today chasing Marie-Josée and Isabelle around the marathon route. One wipeout with MJ and Martin looking on. It was an absolute workout and after having run a half marathon on the weekend it was very tirring. Anyhow there are some great pictures and I got to really see Montréal…
Montreal Party with Paul and a gang!
Ok I’m a biker now… Hung out with Paul in Montréal and had an awesome blast… Having to much fun lately, why is life so good. We started out in the loft drinking at three in the afternoon and had quite a day. We ended up going out to “Au prêt de ma blonde” . To get to the resteraunt we were racing around Montréal on bikes and I was on the back of Pauls ride and you’ll notice a photo of the two of us face shot, that picture was taken at about 50km/h. Anyhow great time, the pictures will tell the story.
Running Log :: Along Fleuve — two half marathons
Well went for my run along the Fleuve and wow, another half marathon.. That’s two in 5 days. Anyhow had a great run, legs feel great and the trick is getting the stress and emotional baggage out of your life and just enjoy the run. I love some of the pics. I walked 4 minute along this run and still ran a 1:40 half. Very pleased with that. Got whistled at by 3 senior citizens when I had taken my shirt off at the half way point (wore long sleeve and it got warm). Anyhow great run, great scenery, I love Montreal.
Dundas Square
Well headed down to Dundas Square with David and had an absolute blast. Went to meet Vespa lady and had a great time with the Rickards Red flowing cold and fast. Checked out an amazing loft and a great roof top with a pug that set my eyes on fire. I have no idea what I was alergic to but the pain is still there. We partied till all hours of the morning eating homemade guacamole and washing it down with Sol beer. Anyhow had a great time and really need to hang out downtown more. Managed to get to work on time and be fully functional which is quite incredible. Happy Thursday, tonight Montreal…
Running log :: Toronto
Man was I sore tonight. Everything hurt during my run but I did get through it. Ran same Toronto work run I always use. Drewry Avenue to 401 along Yonge St and back. 4.5 miles and it was 37 minutes tonight, very slow and very painful. My calves are killing me, between the running and back to gym. Anyhow I hope they are more recovered tomorrow, we’ll have to see. Probably to much skipping last night also.
Workout :: Man O Man
What a bloody workout tonight.. Legs were feeling good from last nights run so figured go hard or go home. Got to gym and started with chest (incline hammersmith machine, pec dec), back (wide grip chins, seated rows) and abs which was all done with supersets (toe catch superset skipping, elbow to knee superset dumbell curls — arms, crunch legs at 90 degrees superset lunges with 50lbs, planks superset skipping, hanging leg raises superset with dips and squat front plate (25lbs)) and tricep machine… Absolutly exhausting workout. Glad I went and now relaxing with a nice can of Sleemans Honey Brown…
Running Log :: another 21K
Well headed out for my run and had it in my head that I was going to push for another half marathon distance (21k). I was to tired to finish this post so I’m finishing it now, the next morning. I am very sore this morning but not a bad sore. This is just tired sore muscles sore. I love this kind of sore as it’s not an I’m still injured sore. I went for a good post run massage and Sarah was very surprised at how my muscles felt, not all tight and compacted. I had to eat after the run so it was after 11pm and I’m making butter chicken pizza. Really helped as well as the protein shake chaser. Anyhow I just headed out and figured I’d be able to do it and had that in my mind the entire time. I started from Victoria park and headed toward the escarpment, and made my way up Chedoke Trail. I still had lots of juice when I got to the 403 so figured I’d run to Wilson and turn back but once there, “GO FOR IT” and I pushed my way down Wilson back towards Main St. Took my right turn at the bottom of Main and made my way realizing at Dundurn that I was going to be shy a mile if I just go straight so another right turn and back up Dundurn street. If you know Dundurn this hill is killer and I did it with only two miles to go. Was absolute killer and I was feeling it and pushing through it. I ended up making my way to Queen and turned back finishing just before West Town. Oh sooo needed a beer. Thanks for the massage and the Keiths Sarah.
Anyhow did the run in 1:48:58 for an average pace of 8:23 minute miles and that included 5 minutes of walking (5X1minute) and a killer escarpment.
Long Weekend with girls :: Not over yet
Well it’s Sunday night and the girls are dead to the world after being at my sisters yesterday and sleeping there (Tailem with her nightmares) and then heading to Drop Zone this morning. Well pit stop at my dads on the way to visit Sydney and then off to DZ for a few hours. On the way to the DZ we stopped at Husniks subs where the girls could barely finish a 12″ super sub cut in 3. After the DZ stopped at my cousin Helens cottage at the end of Burnaby Rd. for a few cervesas and some munchies. After that we headed to Sugerloaf Park in Port Colborne to let the girls burn off what was left of their energy after spending day in the sun. An hour or so at the park and on my way back to my Dad’s to get Sydney and take her to my mothers. Girls were passed out at this point. Sleeping now and tomorrow back to Fort Erie to spend day at my sisters and help Shawn build his pool and spa room (pictures included here).
Running Log :: LUNCH!
Well headed out for a short easy run for lunch and it turned into much more. Sometimes you just feel like you want to push it a bit. So I ended up running 8 miles. Ran the 8 miles in 1:04:13 for an average pace of 8:01 minutes miles. I did walk 4X 1 min in this run so pace was actually well under 8 minute miles was more like 7:31 minute miles. I also wore my shin splint neoprene thing which helped heaps.
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Random pics
