Not the best choice, I know, but hot soup beats a cold protein shake today.
Debating if I should head to the gym now or wait till later in the afternoon. I really have a lot of catching up to do with studying.............
BUT.....I do have to work off the last couple days PFC (Poor Food Choices).
AND I really should start incorporating workouts in my routine to prep myself if I go through with this Tough Mudder
The site suggests that training include these key areas:
Running - CHECK!
Lifting - Need to do more
Healthy eating (most of the time)- I'm not TOO bad but I could be better
Mental preparation - Need to work on this
Each exercise is a 60-second station designed to challenge your heart and lungs as well as your muscles. To prep for this event, it's suggested to do the Get Fit circuit 3 days a week and perform each exercise once, one right after the other, and spend no more than a minute on each one. Do as many reps as you can in that time, then move on to the next station, limiting yourself to 15 seconds of rest in between. Build your endurance to the point where you can comfortably do the circuit twice in one week before Tough Mudder. Make sure to use a weight that’s challenging for the 20 or so reps you’ll be doing for each exercise.
You can use dumbbells, kettlebells, or anything heavy with a handle for most if not all of the exercises below.
Exercise 1: Running Man (Related Obstacle: The Braveheart Challenge)
To get yourself in peak cardio condition, you can either: 1) Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate speeds every minute between jogging and sprinting for 35 minutes.
2) Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally.
Exercise 2: TM PUSH-UP (Related Obstacle: Boa Constrictor)
Start out in a regular pushup position, arms straight, with two dumb bells in each hand. As you push your body upwards, rotate slightly at peak height and bring one hand up behind you so that your hands are in a vertical line.
Exercise 3: THE FIST AND THE FURY (Related Obstacle: Berlin Walls)
Grab a dumbbell, kettlebell, or anything heavy with a handle, and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eyelevel in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.
Exercise 4: SCISSOR KICK (Related Obstacle: Fire Walker)
From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position – jump and explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.
Exercise 5: BACK ROW (Related Obstacle: Hold Your Wood)
Grab a pair of dumbbells or kettlebells, hold them in front, and bend over, keeping your back perfectly parallel to the ground with your weights hanging below you at each side. Keep your core steady and begin to pull the weights in a controlled manner up to your chest, hold at the top fo the rep, pause, and repeat. Exercise 6: DUMBBELL SIDE LUNGE (Related Obstacle: Swamp Stomp)
Grab your dumbbells and let them hang by your sides. Take a lateral step, stretching your leg all the way to your right, bend forward at your hips, and touch the dumbbells to the floor of the foot at finish position of your lunge.
Exercise 7: PUSH UP + ROW (Related Obstacle: Devil’s Beard)
Grab some dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your torso. Lower your arm and descend back ot the start position. Repeat with the other arm. That’s one rep. Exercise 8: LUNGE + TWIST (Related Obstacle: Sweati Yeti)
Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with weight in hand, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.
Exercise 9: SHOULDER PRESS (Related Obstacle: Cliffhanger)
Grab some dumbbells or small kettlebells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
Exercise 10: DECLINE PUSH UP (Related Obstacle: Kiss of Mud)
Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
Exercise 11: Quick Feet (Related Obstacle: The Bastard)
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
Exercise 12: Tough Chin Up (Related Obstacle: Underwater Tunnels)
Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.
Exercise 13: Superman Plank (Related Obstacle: Greased Lightening)
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds. Exercise 14: Drunk Superman Side Planks (Related Obstacle – Walk the Plank) Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the position for 60 seconds, then alternate with your right side and repeat for another 60.
Exercise 15: Angelina Jolie (Related Obstacle: Ball Shrinker)
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting your self completely off. Be sure to start out slow until you get used to jumping off and regaining control fo the bars.
Exercise 16: THE TOUGH SQUAT (Related Obstacle: Death March)
Take a dumbbell, kettlebell, or large stone, anything you can find, hold it in front of your chest, stick your hips out behind you, bend the knees, and lower yourself until you’re in a full squat position, take a second and then push yourself back to the start position.
Okay. It's about 7:30a.m. I'm sleepy again. Back to bed.
..........................................................................................
So I never made it to the gym. Ran errands all afternoon with Sissy instead. We didn't finish everything till the evening. BUT...we did fit in an awesome lunch along with a "healthy" dessert!
LUNCH @ Cho-Dang in Paldo World Lynnwood: My usual Korean Seafood Tofu Soup with all the sides. We order some Spicey Fried Chicken from ChickyPub. We've been eating at Cho-Dang for years and we NEVER tried ChickyPub. So we finally do. And OH.....MY....GAWD.
Delish! The chicken had just enough spice to make it flavorful without being too hot. And fried perfectly to give it that crunch but without being too dry. And it wasn't too greasy either.
Little crunchy bites of heaven I must say!
Sissy and I found ourselves confused at times. Spoonful of soup in one hand. Chicken in the other. What do I put in my mouf first?!
Just so happens Mun J, Mike, and Vlad are up North too. So we all meet up at the mall for....
DESSERT: Red Mango! I have a small Pomegranite w/Mochi and Strawberries.
After hanging out with the guys for a bit, Sissy and I get back to our errands. We run around and get things done for the next 4 fours. Before heading home, we pick up....DINNER @ L&L Hawaiian BBQ: I have a Mini Chicken Cutlet w/Gravy topped with 1 Sunnyside Up Egg (also comes with rice and mac salad).
This used to be a regular on the weekly dinner menu when I used to live in Lynnwood. Here's where some of the weight gain came from!
Day's not over yet! We headed out to Belltown =) 1 drink at B-town Billiards. Stayed here for about 15-20 min or so before ending the night at - where else - O'hanas.
We have 1 more drink there and hang out till closing. Interesting awkward evening. =P
But hey....I actually get in before 3am for once! LoL
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