The Falling Blog

My Workout For Tuesday June 18

I earned 272 points for my workout on Fitocracy!

• Running +272 pts

  • 0:12:26.7 || 1.7 mi || 7:11.4 min/mi || 150 BPM || light hills (+272 pts)
  • http://runkeeper.com/user/850829196/activity/196731409

Think you can beat me, or want to comment?

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My Workout For Saturday June 15

I earned 238 points for my workout on Fitocracy!

• Running +238 pts

  • 0:13:18.8 || 1.4 mi || 9:28.9 min/mi || moderate hills (+167 pts)
  • 0:09:51.5 || 0.9 mi || 11:06.5 min/mi || light hills (+71 pts)
  • http://runkeeper.com/user/850829196/activity/195261308 http://runkeeper.com/user/850829196/activity/195264262 Training my daughter ^_^ She wants to run a 5K

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

Now available for free on both iPhone and Android!

My Workout For Saturday June 08

I earned 820 points for my workout on Fitocracy!

• Running +820 pts

  • 0:58:24 || 5.7 mi || 10:15.7 min/mi || 170 BPM || moderate hills (+820 pts)
  • http://runkeeper.com/user/850829196/activity/192073814 HOT Today.

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

Now available for free on both iPhone and Android!

My Workout For Monday May 27

I earned 1079 points for my workout on Fitocracy!

• Running +823 pts

  • 1:00:25.1 || 6.4 mi || 9:27.2 min/mi || flat (+823 pts)
  • http://runkeeper.com/user/850829196/activity/186337672 Kicked Ass.

• Walking +256 pts

  • 0:30:00 || 3 mi || flat (+256 pts)
  • Decided hiking back after my run was the only option.

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

Now available for free on both iPhone and Android!

My Workout For Tuesday May 14

I earned 307 points for my workout on Fitocracy!

• Running +307 pts

  • 0:24:30 || 2.7 mi || flat (+307 pts)
  • Found out I don’t have cancer today.

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

Now available for free on both iPhone and Android!

My Workout For Saturday April 27

I earned 401 points for my workout on Fitocracy!

• Running +401 pts

  • 0:28:17.7 || 3.1 mi || 9:08.4 min/mi || light hills (+401 pts)
  • http://runkeeper.com/user/850829196/activity/172625933

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

Now available for free on both iPhone and Android!

My Workout For Thursday August 30

I earned 462 points for my workout on Fitocracy!

• Running +462 pts

  • 0:40:00 || 4.1 mi (+462 pts)
  • 5k training complete

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

Blah, the workout

No time yesterday. Lazy fit guy is lazy. 

• Push-Up +45 pts

  • 20 reps (+30 pts)
  • 10 reps (+15 pts)

• Dumbbell Bicep Curl +58 pts

  • 25 lb x 20 reps (+31 pts)
  • 25 lb x 10 reps (+27 pts)

• Dumbbell Shrug +40 pts

  • 25 lb x 20 reps (+20 pts)
  • 25 lb x 20 reps (+20 pts)

• Standing Dumbbell Calf Raise +40 pts

  • 25 lb x 20 reps (+20 pts)
  • 25 lb x 20 reps (+20 pts)

530AM run

Freakin early. 

• Running +455 pts

  • 0:52:00 || 4.7 mi (+455 pts)
  • early morning run with my friend

morning run

hangover cure

• Running +222 pts

  • 0:02:05 || 0.25 mi (+19 pts)
  • 0:02:00 || 0.25 mi (+20 pts)
  • 0:01:58 || 0.25 mi (+21 pts)
  • 0:02:05 || 0.25 mi (+19 pts)
  • 0:01:59 || 0.25 mi (+21 pts)
  • 0:02:03 || 0.25 mi (+20 pts)
  • 0:02:07 || 0.25 mi (+19 pts)
  • 0:02:18 || 0.25 mi (+17 pts)
  • 0:01:57 || 0.25 mi (+21 pts)
  • 0:02:08 || 0.25 mi (+19 pts)
  • 0:01:41 || 0.25 mi (+26 pts)
  • hungover run.

Practice commute

• Mountain Biking +351 pts

  • 1:15:00 || 13.1 mi (+351 pts)
  • rode to my friends house for beers.

Leg Day

Leg Day and Measurements

I was checked for body fat % with this machine today. It had two modes. 

Normal Measurement: 18.1%

Athlete Measurement: 15.3%

To determine which one, there is an equation that is based on intensity of exercises and frequency. 

Running 5 times a week for 30 minutes.

FIT Index= Frequency x  Intensity x Time

75              =      5          x       5        x     3

FIT Index > 60, ATHLETE mode

I typically run 3-5 times a week, hit two spin classes and lift weights for an hour every other day. 

I’m probably more in the athlete mode side of things. 

So, 15% body fat. Check again in six months. 

___________________________________________

• Barbell Squat +312 pts

  • 160 lb x 5 reps (+78 pts)
  • 160 lb x 5 reps (+78 pts)
  • 160 lb x 5 reps (+78 pts)
  • 160 lb x 5 reps (+78 pts)

• Dips - Chest Version +54 pts

  • 5 reps (+27 pts)
  • 5 reps (+27 pts)

• Dips - Triceps Version +52 pts

  • 8 reps (+52 pts)

• Leg Extensions +54 pts

  • 130 lb x 10 reps (+18 pts)
  • 130 lb x 10 reps (+18 pts)
  • 130 lb x 10 reps (+18 pts)

• Seated Leg Curl +54 pts

  • 130 lb x 10 reps (+18 pts)
  • 130 lb x 10 reps (+18 pts)
  • 130 lb x 10 reps (+18 pts)

• Leg Press +123 pts

  • 370 lb x 5 reps (+41 pts)
  • 370 lb x 5 reps (+41 pts)
  • 370 lb x 5 reps (+41 pts)

• Rowing (machine) +118 pts

  • 0:04:00 || 1013 m || 2:00 split || 160 bpm (+118 pts)

• Chin-Up +57 pts

  • 4 reps (+27 pts)
  • 3 reps (+19 pts)
  • 2 reps (+11 pts)

Track run

Interval Laps

• Running +254 pts

  • 0:01:52 || 0.25 mi (+22 pts)
  • 0:01:49 || 0.25 mi (+23 pts)
  • 0:01:47 || 0.25 mi (+24 pts)
  • 0:02:04 || 0.25 mi (+19 pts)
  • 0:01:47 || 0.25 mi (+24 pts)
  • 0:01:58 || 0.25 mi (+21 pts)
  • 0:02:07 || 0.25 mi (+19 pts)
  • 0:02:09 || 0.25 mi (+18 pts)
  • 0:02:06 || 0.25 mi (+19 pts)
  • 0:02:03 || 0.25 mi (+20 pts)
  • 0:02:02 || 0.25 mi (+20 pts)
  • 0:01:43 || 0.25 mi (+25 pts)
  • Interval laps

Spin and Lift

Working out hard today. 

• Pendlay Row +96 pts

  • 110 lb x 10 reps (+49 pts)
  • 110 lb x 8 reps (+47 pts)

• Barbell Bench Press +195 pts

  • 110 lb x 10 reps (+65 pts)
  • 110 lb x 10 reps (+65 pts)
  • 110 lb x 10 reps (+65 pts)

• Alternate Hammer Dumbbell Curl +40 pts

  • 40 lb x 10 reps (+20 pts)
  • 40 lb x 10 reps (+20 pts)

• Standing Dumbbell Shoulder Press +124 pts

  • 30 lb x 10 reps (+64 pts)
  • 25 lb x 10 reps (+60 pts)

• Hanging Knee Raise +5 pts

  • 10 reps (+5 pts)

• Weighted Decline Sit-Up +32 pts

  • 6 lb x 20 reps (+32 pts)

• Dips - Triceps Version +99 pts

  • 10 reps (+69 pts)
  • 5 reps (+30 pts)

• Spinning +382 pts

  • 0:43:00 || 11.2 mi (+382 pts)

• Barbell Incline Bench Press +157 pts

  • 70 lb x 15 reps (+54 pts)
  • 70 lb x 12 reps (+52 pts)
  • 70 lb x 10 reps (+51 pts)

• Incline Barbell Triceps Extension +20 pts

  • 20 lb x 20 reps (+10 pts)
  • 20 lb x 20 reps (+10 pts)

• Standing Dumbbell Upright Row +60 pts

  • 40 lb x 10 reps (+30 pts)
  • 40 lb x 10 reps (+30 pts)

• Chin-Up +12 pts

  • 1 reps (+4 pts)
  • 1 reps (+4 pts)
  • 1 reps (+4 pts)

Hot Spin class

And not in the good way. 

• Spinning +1089 pts

  • 0:50:49 || 18.5 mi || 150 bpm || 16 % (+1089 pts)
  • the power was out, so we had no fans. It was hot spin class. O_O