MVP Countdown Workout - 53 Days Until My 50th Birthday

It's been a while since my last post. But I haven't lost focus. I'm still on track for the Rock N Roll 1/2 Marathon on Oct. 23, 2011.

Here's today's workout:

Strength Training -

Lying dumbbell press - 20lbs 1 x 10, 25lb 1 x 10 & 30lbs 1 x 10
Lying dumbbell pullover - 30lb 1 x 10, 40lbs 1 x 10 & 50lbs 1 x 10
Bench Press -135lbs 1 x 10, 155lbs 1 x 8 185lbs 1 x 8
Barbell Curl 50lbs 1 x 15
Alternating dumbbell curls - 30lbs 1 x 8
Incline dumbell curls - 20lbs 1 x 8
Barbell Curls 60lbs 1 x 10
Leg Extension - 70lbs 1 x 10, 90lbs 1 x 10, 110lbs 1 x 10
Super Set Barbell Squats (135lbs) and Hack Squats (185lbs) 5 x 10 each exercise for a total of 100 squats.

7 Mile Run

MVP Countdown Workout - 80 Days Until My 50th Birthday

The Dirty Dozen
Run 1 mile

12 Kettlebell Exerices: Do 3 sets of 12 reps.

1. 2 Hand Swings 12 reps
2. Tactical Lunges 12 reps ES (each side)
3. Donkey Kicks 12 reps
4. 1 Arm Swings 12 reps ES
5. Surrenders 6 reps ES
6. Push ups reps
7. Hand to Hand Swings 12 reps ES
8. Goal Post Press 12 reps
9. Burprees with Kettlebell Press 12 reps
10. Windmills 12 reps ES
11. Figure 8's 12 reps (total of 24)
12. Halos 12 reps ES

five (5) 40 yard sprints

MVP Countdown Workout - 81 Days Until My 50th Birthday

1 mile run with pryamids:

25 2 hand swings run 20 yards do 10 burpees 20 yards
20 2 hand swings run 20 yards do 10 burpees
15 2 hand swings run 20 yards do 10 burpees
10 2 hand swings run 20 yard do 10 burpees
5 2 hand swings run 20 yards do 10 burpess

MVP Countdown Workout - 82 Days Until My 50th Birthday

Thursday's workout was with my trainer. She smoked me like a pack of Kools. Very challenging 30 minute Kettlebell workout. I can't even remember what the routine was.