Jacksonville Trails

It was a perfect morning to hike and run the Jacksonville Woodlands trails with Clista. Unfortunately, I couldn't spend all day exploring them since a ton of errands, chores and business were waiting for attention.

Heavy Bag

This afternoon after taking care of business, instead of getting some yard work done in this beautiful sunny weather, I did 15 rounds on the heavy bag.....3 minute rounds with 1 minute rests.

More Upper Body and the White Rabbit

This morning I made time for a quick workout of weighted pullups, BB rows, DB rear delt flyes and chinups. I followed this with a hike/run on the White Rabbit trail with Clista in the afternoon......the rain was pounding, the wind was howling and it was awesome!

Bike and Upper Body Workout

After a couple of fairly inactive recovery days, I found time today to go on an hour long bike ride followed by a workout of bench presses, supersets of DB flyes/DB presses, decline pushups and DB shoulder presses. Later I spent 20 mins on the heavy bag.

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A Light Upper Body Day

It seemed like time to give my legs a little break today, so I did a moderately paced workout consisting of supersets of pullups/ring pushups, chinups/ring dips and SB back extensions/SB crunches. I followed this with 20 mins on the heavy bag.

LTR

Another great afternoon of hiking and running with Clista......spent several hours hiking up Lower Table Rock, exlporing the plateau, running down and then running a lap around the savannah.

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UTR and LTR Savannah

Just to keep loose and work out the stiffness and soreness, I ran/hiked Upper Table Rock and ran a couple of laps around the savannah trail on Lower Table Rock with Clista today.
Actually surprised I could even walk today.....LOL.

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Total and Complete Exhaustion

Today I did about 10 miles of trail running/power hiking.....the Punisher and White Rabbit.......I hit them HARD with the expected result of total and complete exhaustion. In the evening, I went on a great 1/2 hour walk with Clista.....and of course, lots of VRAs filled out the day.

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Bike And A Little Upper Body Workout

After the last couple of days, I thought I should give my legs a little break. But, that would have to wait until after the hour long bike ride......that's when I did a workout of bench presses, weighted pullups and supersets of bodyweight chinups and ring pushups.....then I finished with 20 mins on the heavy bag.
So, what did y'all do today to feel alive?

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The Table Rocks -- Adding Insult To Injury

Even though I am really feeling all the walking lunges I did yesterday, I still felt some sort of need to run/power hike the two Table Rocks this morning.  Between the stiffness, soreness and muddy trails no records were set, but they were still great run/hikes.

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Walking The Beast and Lunging Elmo

The day started with 4 laps of the Beast and ended with lunging up Elmo once and walking it once......overall, not the most intense day I've had, but I think I'm going to be feeling those lunges.

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Bike and CEUs

Finally got my butt in gear and worked on some CEUs today.....I'm in a little better shape with them than I thought.  And since all work and no play makes TOPFIT a dull boy, I also got out on a great hour long bike ride.

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Deadlifts and HSPUs

I figured it was time to do a couple of exercises I hadn't done in quite awhile, so I put together a nice little workout of handstand pushups and deadlifts. To round it out, I also threw in some pullups and finished up with 20 mins on the heavy bag and 20 mins on the x-trainer.

What is The FCC?

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Lower Table Rock.....Yes, Again

After a couple of lighter days to recover from Wednesday's insane activity, I ran/power hiked Lower Table Rock with Clista again today. Totally lovin' this early spring weather we've been having.....perfect for trail runs.

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I Can Walk!

After yesterday's activities, I'm surprised I can still walk. Today, walking the Beast 4 times was enough to keep me active, but still allow for recovery.

One bowl = 2 servings. F.D.A. may fix that  ‘If you put on a meaningful portion size, it would scare a lot of people’ -- looks to me like it's just catering to people's stupidity and denial.

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The Punisher and White Rabbit

I started the day by tackling the Punisher (see notes below)....didn't set any records, but I did manage to totally kick my own butt pretty well for about an hour and a half. Later, in the afternoon, I did some trail running and hiking on the White Rabbit trail above Ashland with Clista for about an hour and a half.

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More Relief For The Legs

Although I did walk the Beast 4 times and Elmo 2 times, it was basically an easy day for the legs again. My main workout was BB bench presses, DB flye/press supersets and ring pushups.

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Another Recovery Day -- For The Legs At Least

In an effort to let my legs recover from this past couple of weeks of activity, I didn't do anything to stress them today.  My workout consisted of weighted pullups and chinups, DB rows, bodyweight pullups and chinups, hanging scapular depression/retraction, and rear delt flyes.

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Active Recovery

After a week when both the volume and intensity of exercise was fairly high, today needed to be a day of active recovery. So, Clista and I explored the trails above Jacksonville for about an hour and a half. No running, just a steady hike.
It's actually quite sad that many of the people I know were planning a day of sitting around eating garbage and drinking beer while watching and deifying a bunch of overpaid, steroidal meatheads instead of doing something to improve their health and fitness.

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LTR and UTR

Hiked/ran both Table Rocks with Clista, Rob and Ralph today.  Great day to get out for some activity!!  And of course lots of VRAs rounded out the day nicely.

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The Beast and Conquering LTR

After walking the Beast 4 times this morning I decided to tackle Lower Table Rock again and finally was able to run non-stop all the way to the top.  I really need to work in some more heavy lifting sometime, but this trail running is just too damn much fun!!

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Heavy Bag and Trails

I kept it a little on the lighter side again today and only spent 1/2 hr on the heavy bag followed by about an hour of running and power hiking the trails above Lithia Park.

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A Lighter Day

I kept today a little lighter and lower intensity. I started the day by walking the Beast twice and ended it by walking Elmo twice. In between, I spent about 1/2 hour doing barbell rows and bench presses.

If you want to see the reason for the exploding rates of diabetes and obesity in America, tune in to the Travel Channel's "Chowdown Countdown" (you can also find it online.....Google it). And for all you health and fitness disasters that might say that's the stuff that tastes good, makes you feel good or you associate it with good times, that's exactly what the drug addicts say as they are killing themselves.

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Tabatas and X-Trainer

This afternoon I pieced together a workout of Tabatas.....pullups, squat thrusts, pushups, SB crunches, squats and SB leg curls.
I definitely find the Gymboss Interval Timer invaluable in doing Tabatas since it can be set to beep at the 20 and 10 second intervals. Much more accurate than trying to watch the second hand on the clock......besides, if you're doing Tabatas right, you shouldn't be able to concentrate on a clock or even see it at all.
After this, I spent 1/2 hr on the x-trainer.

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