Posts Tagged ‘crossfit’

Although it was 90 degrees in NYC on Wednesday, the Fall is officially here and it is time to change up my training.

Overall, I had a solid year of training. I got my bench press over 300, my deadlift over 500 and I was running 3 miles in slightly under 21 minutes.

For this coming year, I want to make two necessary adjustments:

A) I need to do cardio all year round. I dont need to go crazy in the winter,  but I would like to keep my 3 mile treadmile time around 21 minutes.

After 20 years+ of working out; I have noticed that the years that I looked my best, I typically kept up a cardio routine during the winter.

B) I am only allowing myself to bulk up 10 lbs over my peak.  That means I am only allowing myself to go up to 166 lbs. I am finding it more and more difficult to lose body fat as I get older (39)

Goals:

Bench press 315+. I usually reach this, but it’s going to be difficult without a regular spotter.

Squat 315+ ass to the ground. This should be easy. I have really worked on my squats the last couple years and I should be able to go over 315 pretty easily. I also may start squatting twice a week.

3 miles in 21 minutes treadmile. This is easy, I should be able to reach this with only 2 or 3 cardio sessions a week and that would allow me to run a fast session next summer.

Overall, my routines dont change that much.  I am basically just starting to eat cleaner and add some extra cardio during the winter, and my weight training is basically power based.

Good luck!

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Well, its looks like my season is over, at least for competitive running.

How did I do this year? Not great, not bad.I achieved most of my winter lifting goals.

I deadlifted over 500lbs pretty easily and I was squatting near 315, ass to the ground of course!

Bench press was slightly more difficult since I dont have a spotter,but even without a workout partner, I was lifting near 300 lbs  With a steady spotter I like to go up to 315 every winter but this year it was just impossible.

For my running, this year had been off and on for me.  I definitely need to change something up in my training for next season, because my times are not improving.

This year I did a 3 mile race in Mid May and ran around 21 minutes flat, and then I did a sprint race in the summer which included the 100 and 200 meters.

I did “ok” considering that I havent sprinted in over 20 years, but my times were not great.

Then this past weekend I did a 5k race that I run every year and I finished it in around 21:55; 20 seconds slower than last year.

I dont expect to get faster every year as I age (39) but I hope with improved training I can lower my times.

One area that I definitely need to improve on, is my diet.  I’ve learned that I cant put on 30lbs during the winter like I used to.  This year, I plan on only adding 10 lbs of extra bodyweight, to a max of 166.

Most likely I will never weigh over 180 lbs again in my life, it’s not healthy and its becoming harder and harder to remove bodyweight as I get older.

Overall, I have a second child coming in 2 weeks, so I will probably start my winter bulk up in a month.

I need to focus on my diet super hard this coming year and include cardio during my bulk up.

I dont know why, but even when I bulk up and gain weight, the cardio workouts help to keep me lean.

I will be posting my bulk up routine soon.

Good luck!

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I have to admit it, I have been running great recently.

Over Labor Day Weekend I ran outside 3 days in a row and today I burned through a 5k in 19:30 on the treadmile.

To be clear, I havent gone under 20 minutes since I was 18 years old, now I am 39.

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I dont think I am that close to running those times outside, but I am pretty close to busting out some fast ones. Last year my peak was around 21:30 in the 5k and I “should” destroy that.

My plan going forward is to do the treadmile tomorrow, then run outside hard on Saturday and Sunday.

The following wknd I will run one of my favorite 5k races of the year. The course is as flat as a pancake, so just as long as it isnt windy out, I should be able to bust out a fast one.

After that, I basically have 2 more weekends to run a fast race.

My wife is due with our 2nd, and last child on October 2nd, so that will probably end my season.

Overall, I definitely run a lot more than most natural bodybuilders, but I do love it.

There is no better feeling in the world than running a good time and even improving on prior years.

4 or 5 more training sessions and I will see what type of shape I am really in.

John Andre

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So its official, the stitches in my upper thigh are out and I am free to train as hard as I want.

Although its still extremely hot and humid outside, you need to start running NOW if you want to have a strong Fall running season.

Right now I am trying to run 2 days a week on the treadmile and 2 outside.

I had two really good treadmile days last week where I ran 3 miles in 19:45 and then 4 miles in as easy 27:30.

Outside I am slacking a little. I have a 2 mile hilly course near my house that I like to run and I did it in 14 minutes flat on Friday and 15 minutes on Sunday.

35 days is a decent amount of time to get faster if you put the time in.

I also planning on running at least 3 races. I dont want to rely on just one race and then potentially have a bad day.

After September my wife has a scheduled Csection on October 2nd, so my October, November and December will be mostly weights.

Wish me luck, I will keep you updated!

JASUMMERPICTURE-MIX

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

 

Its official. Today I start my 5K training for the Fall running season.

I would “like” to get between 19 and 22 minutes.  I usually go under 22 minutes pretty easily, under 20 is a time I havent reached since I was 18 years old.

I missed a solid week of training to get a cyst cut out of my upper thigh, but today I am going to go against doctors orders and start running earlier than recommended.

Fortunately, I was running pretty good before my doctors visit and I also am also at a really low bodyweight.

Last time I weighed in I was at 157 and I plan on going at least 3 or 4 lbs lighter before the summer is over.

My plan is to compete in at least 3 separate 5k races before October 1st.

I figure 3 races different races will give me a decent chance to run some fast times.

Update: I just ran 3 miles on the treadmile in 19:25! That is my fastest time in 3 years.

Another couple solid training sessions and I should be ready.

Treadmile again Thursday and then a hard outdoor session on either Saturday or Sunday.

I’m getting there!

JASUMMERPICTURE-MIX

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

 

I know it’s hard to think about the Fall when we are still in late July, but the Fall is my favorite time of year to go running.

And if you want to run some fast times in the Fall, you need to start training for it in Early to Mid August.

If you wait until September it is too late.  I prefer to get a solid 4 to 5 weeks of base training in before I am ready to go hard.

My goal this year is to complete (3) 5k races.  When it comes to long-distance (and for me long distance is a 5k) I like to complete in several different races to see what type of shape I am in.

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Sometimes you can be training great and you just have a bad day or maybe its windy or hot out. Or you have a two year old the kept you up all night.

My goal this year is to at least run into the 21’s and maybe take a stab into the 20s.

Starting the first week in August I am going to start running 3 to 5 miles, at least 4 days a week.  I will “try” to run 5 days a week if possible.

When I can start running 3 miles in 21 minutes pretty easily then I will know I am ready.  Today I ran 3 miles in 20:18 on the treadmile,  so I am already in decent shape.

Regarding weight training, I will continue to lift as heavy as I can, but may take a one month break from squats to focus on running.

The best part about running in the Fall is that you “should” already be in decent shape from the summer.

Wish me luck!

Want to train like I do? Check out one of my 3 training guides on amazon.com.

I am not gonna lie, I really hate the month of July and the terrible heat.

Maybe if I had the summers off and I could avoid the hottest points of the day it would be different, but unfortunately I have to go to work.

Today I was sweating going to work; sweating in the office, at the gym at lunch, on the ride home and now I’m leaving the gym sweaty at 6pm after my 2nd workout of the day.

Working out in the heat sucks, there is no other way to say it.

Today I did squats at lunch and actually felt pretty good. After work I tried to do some cardio and I felt completely dead.  I ran about 2 miles on the treadmile and had to walk half the time.

The only good news from today? I am down to 157.5 lbs in body weight. Basically I have another 5 to 7 lbs to go and I will reach my peak for the summer. I should hit that in mid to late August pretty easily.

I also tend to retain a ton of water in July. This week my in particular, my urine was starting to look like mustard.  As gross as that sounds, that’s when I realized I needed to start drinking some more water.

For the rest of the summer I need to just focus on my diet, continue lifting moderate to heavy weights and keep up with the cardio.

I am getting there.

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I’m not sure what it is, but I never look my best in July.

Typically, I will peak in the middle of August to Mid September but never in July.

Part of it is definately the heat.

I am always dehydrated going back and forth to work every day and I also dont like to go outside as much when its humid.

Lets face it, kids love July. For myself, July and January are the toughest months to get outside.  I cant stand the extreme heat or the extreme cold.

The other issue is that it takes me a while to get a deep tan.  Even this year, it is the 2nd week in July and I am still pretty white.  I just dont like to lay out in the sun as much as I used too.

Unfortunately, you do need a decent tan to look ripped. So what is healthier? Using the natural sunlight or smearing on some chemicals?

And finally, I usually reach my lightest bodyweight in August and September. As of today, I still have another 5 to 7 lbs to take off before I reach my peak.  I am going to weigh myself either Thursday or Friday and see how low I am but I know I still have a lot to go.

So overall, I am starting to look pretty good, but it’s going to be 5 to 10 weeks before I fully peak.

And when I do it right, it should look something like this:

jabeer

AUGUST BODY

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I am proud to say that I ran my first sprint race in 21 years this weekend.

I made an attempt to do a race last summer but I pulled a muscle after doing the long jump and didnt make it to the races.

This year I finally did the 100 and 200 meters.  Although I came in last place in the 100 meters against some high school and college kids, I did come in 3rd in my 200 meter race. Unfortunately the 200 meter race came out too dark so I only have a video of the race I lost.

100 meter race

Overall, I am still waiting for my times to be posted but this is a good starting point. I am going to try to do 3 or 4 more races this summer and then next year I will turn 40.

Heavy lifting and fast running, that is the name of the game.

A couple more weeks and I should start looking ripped, more to come!

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My New Book!

I feel like I am disappointing my readers.

I blog about bodybuilding but then I dont offer any pictures.

Well, you are in luck. Today I will show you my final Spring training picture.

Keep in mind, I am nowhere near my peak.  I still need to cut down another 7 lbs and I also just started my sprinting.

But most importantly, I didnt start tanning yet.screenshot_20190629-203857_whatsapp

Overall, “I am getting there”.

Another couple weeks of sprinting, tanning and fasting, and I should start to look really good.

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