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Scotts exercise rutine

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Post  gointoscott Wed 25 Feb 2009, 1:40 pm

Monday 2/23/09
Ran 25 minutes
benched
situps
biceps
forgot to do back
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Post  gointoscott Wed 25 Feb 2009, 1:43 pm

Tuesday 2/24/09
Ran 25 minutes - Ran 3.1 miles in 23 minutes 42 seconds.
situps
triceps
sides
upper chest
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Post  gointoscott Mon 02 Mar 2009, 11:15 am

Thursday 2/26/09
ran 25 minutes
upper chest
upper stomach
biceps
back
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Post  gointoscott Mon 02 Mar 2009, 11:16 am

Saturday 2/28/09
helped a friend move. so not really working out, but me and another guy moved a long couch up 6 flights of stairs. That was fun Evil or Very Mad
But it was a good workout.
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Post  gointoscott Mon 02 Mar 2009, 11:36 pm

Monday 3/2/09
Ran 25 minutes.
Ran 3.1 miles in best time ever on tread mill. 23 minutes 30 seconds. Ended the last minute and a half running 9.5 on the treadmill. Felt great. Having a few days off I think helps get my endurance up. I start out at speed 7.6 and go up from there. the last 8 minutes was at 8.2 then at 6 minutes left went to 8.5, then at 3 minutes went to 9.1 then last minute and half did 9.5 I think. Something like that.

Tomorrow I want to start at a faster speed, such as 7.8 and go up from there. I want to apply what brian and matt say about switching things up by pushing your self more.

I still did regular bench,
situps
triceps

So i should change that up some too. Will try that tomorrow night.
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Post  gointoscott Tue 03 Mar 2009, 10:03 pm

3/3/09

Ran 25 minutes - ran 3.1 miles in 23 minutes and 10 seconds. Best time ever. started at 7.8 moved up to 8.2 and the last 5 minutes were over speed 9 and ended at 9.5 But then after I hit 3.1 miles the last minute and half I slowed down to 9.1 But was best time ever. So that felt good.

did upper chest
upper stomach
sides
biceps
gointoscott
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Post  gointoscott Mon 09 Mar 2009, 10:29 pm

Saturday 3/7/09

I wasnt able to workout Thursday night like I wanted to but today played basketball for 2 hours in Waukesha. Was great exercise. Really want to play more so I can get better. Well hope I can get better. Need to be more comfortable with the ball and be able to drive down the court. The shooting needs work too. (Just gotta say "Yes I can" and keep practicing. I know there is a basketball player inside me somewhere. lol)

Anyway my iPhone healthometer says that 2 hours of basketball was 791 calories! Awsome.

Also I worked out - I didnt run since I played basketball, but did upper chest, triceps and situps.

I didnt eat much by this time and it was before supper so I was feeling pretty weak, so cut it short and went home to eat.
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Post  gointoscott Mon 09 Mar 2009, 10:30 pm

Sunday: 3/8/09

Ran 25 minutes - first 3.1 miles was in 23 minutes and 18 seconds I think this is a best time again. But not sure.

chest, back, cut it short because I dindt have much time.
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Post  gointoscott Mon 09 Mar 2009, 10:35 pm

Monday 3/9/09
Ran 25 minutes - ran first 3.1 miles in 23 minutes and 12 seconds. Again I think this is my best time. I really am trying to get under 23 minutes. but its tough. I start ta 7.8 then up to 7.9 after 5 minuts. then to 8 with 14 minutes to go, then with 9 minutes left went to 8.1, then at 7 minutes I think I went to 8.2 then with 5 minutes left went to 8.5 then with 4 minutes left went to 9.1 and then finished 3.1 miles at the 1 minute and 48 seconds left. I think that all adds up. lol Anyway gonna keep working on it. The key is to start at a faster pace a little earlier, that way I dont have to try and sprint so fast at the end. At least that is the approach I am taking.

Did chest
Stomach
biceps
sides
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Post  gointoscott Wed 11 Mar 2009, 3:04 pm

Tuesday 3/10/09
Ran 25 minutes didnt break any records but ran 3.1 miles in 23 and 1/2 minutes
situps
upper chest
triceps
back
gointoscott
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Post  gointoscott Sun 15 Mar 2009, 7:00 pm

Thursday 3/12/09

Ran 25 minutes
benched
situps
biceps
back
gointoscott
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Post  gointoscott Sun 15 Mar 2009, 7:05 pm

Sunday 3/15/09
Ran 25 minutes. first 3.1 miles I set a new record. ran it in 23 minutes and 5 seconds. SO close to getting under 23 minutes. I started out at 7.9 then quickly bumped up to 8.0 ran most the last 15 minutes at 8.1 then moved to 8.5 and the last minute at 9.0 So tomorrow i'm going to try starting at 8.0 and slowing moving up from there. Its much easier if I start at a faster pace to get the time down instead of trying to run faster at the end to make up time.

Anyway I also:
benched
situps
triceps
sides
gointoscott
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Post  gointoscott Mon 16 Mar 2009, 10:20 pm

Monday 3/16/09
ran 25 minutes. New record again!.
This time I ran 3.1 miles in 22 minutes and 52 seconds. I started my pace at 8.0 speed, then when 15 minuts left went to 8.1 then with 10 minutes left 8.2, then with 8 minutes left 8.3 then with 6 minutes 8.5 then with 4 minutes 8.8 and finished off the 25 minutes at 8.8

It really helps to start a little faster to cut down the time. I'm goign to try and start at speed 8.0 from now on but we'll see. That is a good clip. It wasnt as hard as I thought it would be and helps not to have to run so fast in the end.

Also did upper chest
lower stomach
biceps
back
gointoscott
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Post  gointoscott Mon 23 Mar 2009, 12:42 pm

3/21/09 Saturday
Well I have been sick most the week. So havnt worked out at all. but today I played quarterback Reciever Defender with a a few bro's from Muskego. One was 17 one was 19. We played 3 games. I got 2nd place, 3rd place, then 1st place Very Happy Not bad to be able to keep up with these youngins as an old man.

The one bro - age 19 his name is Matt. He's pretty fast like Ross. Both me and the other guy who is Eric we couldnt cover him for anything the first two games. He would run a 5 to 10 yard out or crossing pattern, catch it on 1st down and then run for touchdown. I was so quick. I thought it was just me but it was nice to see the other guy have the same problem. lol The one thing with Matt is he wasnt a very good qb. That helped me win the last game.

Eric, the other guy I compare to Lance. He's a great qb is a little taller and has good hands. Just a little slower, more my speed. I liked covering him much better. Just had to deal with the long arms to reach over me. But that was easier.

Anyway the weather was over 60 degree's and it was a lot of fun. Good for confidence knowing that I could keep up with these guys being that im in my 30's now.
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Post  gointoscott Mon 23 Mar 2009, 10:20 pm

3/23/09
Ran 25 minutes. ran slower since its been a week and mainly since I was on deathbed last week. but it felt good to get running again Very Happy

benched, situps, biceps, back. I could def tell that I was weaker from being sick last week. But again it felt good to pump some iron.
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Post  gointoscott Thu 26 Mar 2009, 11:22 pm

Tuesday 3/24/09
Ran 25 minutes.
Did situps
Upper chest
triceps
back
gointoscott
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Post  gointoscott Thu 26 Mar 2009, 11:23 pm

Thursday 3:26/09

Ran 25 minutes. Ran a little faster then Tuesday. still not up to what I was a week ago before I was sick. But hopefully after a few more days I'll be able to try and break a new record for me.
Lower stomach
Chest
biceps
gointoscott
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Post  gointoscott Sun 29 Mar 2009, 10:15 pm

Sunday 3/29/09

Ran 25 minutes did 3.1 miles in 23 minutes 30 seconds
did situps
chest
triceps
sides
gointoscott
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Post  gointoscott Mon 30 Mar 2009, 11:01 pm

Monday 3/30/09
ran 25 minutes. started at speed 7.9 then with 21 minutes left went to speed 8. then with 8 minutes went to speed 8.1 then with 14 minutes left went to speed 8.2 then with just under 10 minutes went to 8.3 then with 6 minutes went to 8.4 then with 4 minutes left went to 8.5 and ran 3.1 miles in 22 minutes and 52 seconds. and finished the other 2 minutes and 8 seconds at speed 8.5 so basically I matched my top speed as I did last time. difference here is I started .1 speed slower but must of speeded up the pace faster to finish at the same time.

upper chest
stomach
biceps
back
gointoscott
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Post  gointoscott Tue 31 Mar 2009, 9:53 pm

Tuesday 3/31/09

Broke another running record! Ran the usual 25 minutes. I did run the 3.1 miles in 22 minutes and 45 seconds. Shaved 8 seconds off old record. Started at speed 8, then with 21 minutes left went to 8.1, then with 14 minutes left went to 8.2 then with just under 10 minutes left went to 8.3, then with 7 minutes left went to 8.4 then with 5 minutes left went to 8.5 then finished the 3.1 miles in 22:45 finished at speed 8.5 for the last 2:15.

benched
triceps
upper stomach
sides
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Post  gointoscott Tue 07 Apr 2009, 10:09 pm

Saturday 4/4/09

I wasnt able to workout thursday because we helped someone move. I ran outside today after service this afternoon.
I used my phone with one of the apps I downloaded. It uses GPS so it showed I ran 2.92 miles at 7.74 mph in 22 min 45 seconds
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Post  gointoscott Tue 07 Apr 2009, 10:11 pm

Monday 4/6/09

Ran 25 minutes. broke another record Very Happy barely but I did. ran 3.1 miles in 22 minutes and 44 seconds. So shaved a second off. lol
finished the rest at speed 8.8. so that was good too, in times past I woudl slow up when I get to 3.1 miles.

Situps
benched
biceps
sides
gointoscott
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Post  gointoscott Tue 07 Apr 2009, 10:13 pm

Tuesday 4/7/09

ran 25 minutes again. broke a record again. ran 3.1 miles in 22 minutes and 38 seconds. I started at speed 8.1, then with 17 minutes left I went to 8.2 then with 13 minutes left I went to 8.3, then with 8 minutes left I went to 8.4, then with 5 minutes left I went to 8.5 and finished at that speed to end. It really helps when I can start at a faster pace.

Did lower stomach
upper chest
triceps
back
gointoscott
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Scotts exercise rutine - Page 2 Empty New 5k record for me on treadmill!

Post  gointoscott Tue 28 Apr 2009, 10:06 pm

Tuesday 4/28/09

Well as you may have noticed, if anyone is checking this forum yet. (I lean back in my chair and stretch my ear to hear only silence Sad )

Anyway I will state that I continue my weekly workout of Monday, Tuesday and Thursday evenings. I also try to at least run once over the weekend. (This past weekend I was able to run both Saturday and Sunday and actually workout along with the running on Sunday - just not as hard Laughing ) I should also clarify this was mostly out of guilt because of eating more deserts over the weekend then I cared to admit to.

So I will not be posting my weekly routines anymore. BUT. I will post when ever I have a new record for time with the treadmill running a 5k.

Tonight I do have a new Scott Dembraski Record!. I started at speed 8.1 then after 30 seconds went up to 8.2 then to 8.3 after 5 minutes (I think it was about that time) Then to 8.4 around 15 minutes. Then to 8.5 12 minutes left. Then to 8.6 with 9 minutes left and I finished out the 25 minutes at 8.6 but the best part is I reached 3.1 miles in 22 minutes and 13 seconds. I'm getting close to under 22 minutes. I never thought I'd get that fast, but man its much easier to shave off time if you start out at a faster speed.

While running I've noticed that running at 8.4-8.5 is around .15 miles a minute. (I think 8.4 is just under and 8.5 is just over .15 a minute) so if you add up .15 times 22 minutes that is 3.3 miles. So to reach a goal of getting a k in under 22 minutes I just need to start out at about 8.4 and move up to 8.5 during the run. Soooooooo Thats what Im going to try next. Honestly running at 8.5 is pretty easy right now. The thing that is tough is when I'm trying to makeup time by running at 8.8 or higher then I get tuckered out. So I think running at 8.5 the 22 minutes will be very doable.
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