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Thursday April 2, 2009

Today was my worst effort thus far becuase man did I F!@#k the dog on this workout.  I felt extremely beat.  I didn't even want to do the workout today.  I don't know why.  I'm happy that I did the workout anyhow.  Essentially I went through the motions.  The funny thing is that my lack of effort IS BETTER THAN a lot of peoples non effort!  On a positive note, the fact that I did the workout goes to show me my commitment to results.  

MY POLAR A5 WORKOUT SUMMARY 

Date:  April 2nd , 2009  



Start time:  8:01 am  Workout Duration:  42:01

Calories Burned:  231  Fat Calories: 55%

Max. HR: 131 bpm  // 61% my max Heart rate  

Avg. HR: 101 bpm // 47% my max HR.

Exercise Time In Zone of (122 - 138): 6:20 minutes

————————————————————————————————–

MY PRE-PLANNED 5 MEALS

MEAL 1 - 9:30 am - Protein Shake (70g protein) with glutamine

MEAL 2 - 11:30 pm- missed

MEAL 3 - 1:30 pm -  www.redrobins.com  Cheese sticks and Fish burger with fries.

MEAL 4 - 3:30 pm - missed

MEAL 5 - 5:30 PM -  Oatmeal with apples

MEAL 6 - 7:00 PM -  Chicken thighs with rice and Thai sauce.




-——————————————————————————————–

UPPER BODY - 10 Movements in 10 Minutes

2:00 - 0:00    Warm-Up (I’d reccomend)         

10:00 - 9:00     3 x 5 Chest Press

9:00 - 8:00       Lunging Lawn Mower

8:00 - 7:00       3 Level Shoulder Fly’s

7:00 - 6:00       Crazy Eights

6:00 - 5:00       Kick back / Throw combo

5:00 - 4:00       Incline / Decline Chest press

4:00 - 3:00       High / Low Lat Row

3:00 - 2:00       Shoulder Fly / Chest Press combo

2:00 - 1:00       Police Curls

1:00 - 0:00       One-arm Tricep Extension

2:00 - 0:00   Cool down (i’d reccomend)         

“start strong, finish stronger”
-——————————————————————————————–

 10 Minute “ABS” workouts 20 movements / 10 minutes.



2:00 - 0:00  Warm-up (recommended)

10:00 - 9:30 Cross Crunch      

9:30 - 9:00    Bridge Crunch     

9:00 - 8:30    Iso Bike                

8:30 - 8:00    Speed Bike           

8:00 - 7:30    Golden Gate         

7:30 - 7:00    Side arm “O” crunch 

7:00 - 6:30     Switch sides - Side arm “O” crunch 

6:30 - 6:00     Hip lift kick 

6:00 - 5:30     Switch sides - Hip lift kick 

5:30 - 5:00     Plank “O” crunch   

5:00 - 4:30     3-point Plank Crunch

4:30 - 4:00     Switch Sides - 3-point Plank Crunch 

4:00 - 3:30     Lolasana 

3:30 - 3:00     the Dawn 

3:00 - 2:30     Mountain Climber 

2:30 - 2:00     Superman Crunch  

2:00 - 1:30     Tic-Toc-Lift  

1:30 - 1:00     Peek-a-Boo    

1:00 - 0:30     Scissor Crunch 

0:30 - 0:00     Scissor Lift. 

2:00 - 0:00  Cool-Down (recommended)


—————————————————————————————————————————-








CARDIO “10 MOVES 10 MINUTES”

2:00 - 0:00      Warm-Up (I’d recommend)         



10:00 - 9:00    Combo Run

9:00 - 8:00      Warrior Lunges

8:00 - 7:00      Tires

7:00 - 6:00      off The Line

6:00 - 5:00      Charlestown Kick

5:00 - 4:00      Circle Run

4:00 - 3:00      “The Gretch”

3:00 - 2:00      Defensive Slide

2:00 - 1:00       Side Lunge - Side Kick

1:00 - 0:00       Hop Squat - Run Home

2:00 - 0:00     Cool down (I’d recommend)     

“Start Strong, Finish Stronger”

—————————————————————————————————————


 TOMORROWS WORKOUT IS

















2 MINUES - WARMUP



10 MINUTES - yoga flex

2 MINUTES - COOL DOWN 

www.ducharme.ws

www.youtube.com/mrreman 

www.facebook.com/chrisducharme

 






 

 



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Chris Ducharme
Sunday, April 26th, 2009 at 12:07AM
Hi John,
Blogging keeps me training! What do you mean by marketing factor? Thanks
John Taylor
Thursday, April 23rd, 2009 at 3:14PM
Interesting blog post. What would you say was the most important marketing factor?
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