H3 Initiative: Training & Waiting

[Raul Perez]

OK well do to unfortunate circumstances I had to postpone my charity hike. I planned to hike before the start of my busy season to re-charge my batteries.

Now it's looking to be in the late June or mid July time. I'm itching to get out but now I'm knee deep in audit crap.... it sucks. And there's no real challenging trails within 10 miles anywhere from me. Those of you who saw my hike across Long Island video know this place is relatively flat.

There's 2 mindsets to hiking longer distances: 1) No practice just hike and get conditioned on the trail; 2) Train and condition before so you hike easier... I'm on the training mindset. So the past 5 months I've been doing most of my training in the gym to condition myself since to date (whenever I get out there) this will be the longest trek of my hiking adventure (over 50 miles). Here's my recent training routine which I'm on the last week on before I switch to my heavy lifting phase:

Day 1 (Did today May 10):

Cardio 20 min:

Integrated sprints on the treadmill (no elevation changes)

6mph first 2 min
7mph second 2 min
6mph third 2 min
7.3 mph fourth 2 min
6mph fifth 2 min
8.3 mph sixth 2 min
6 mph seventh 2 min
7.7 mph eighth 2 min
6mph ninth 2 min
8.5mph tenth 2 min

Weight Training (Superset Training)

Leg Extensions:

Set 1 - 120lbs 5 reps, 80lbs 20 reps

Set 2 - 130lbs 5 reps, 80lbs 20 reps

Set 3 - 140lbs 5 reps, 80lbs 20 reps

Set 4 - 150lbs 5 reps, 80lbs 20 reps

Set 5 - 160lbs 5 reps, 80lbs 20 reps

Leg Press:
Set 1 - 300lbs 20 reps, calf press 30 reps

Set 2 - 300lbs 20 reps, calf press 30 reps

Set 3 - 300lbs 20 reps, calf press 40 reps


Biceps:

Set 1 - 70lbs barbell curls 5 reps, 20lbs dumbell curls 20 reps

Set 2 - 80lbs barbell curls 5 reps, 20lbs dumbell curls 20 reps

Set 3 - 90lbs barbell curls 4 reps, 20lbs dumbell curls 20 reps

Set 4 - 80lbs barbell curls 5 reps, 20lbs dumbell curls 20 reps

Set 5 - 80lbs barbell curls 5 reps, 20lbs dumbell curls 20 reps


Stomach (core):

Leg lifts - 50 reps

Weighted Crunches (60lbs) - 50 reps

Seated ab crunches - 50 reps

Regular Crunches - 50 reps

Torso Rotations (70lbs) - 25 reps each side (50 reps total)

Forearms - forearm curls till failure


This was devised by Gear Slug (he's a fitness instructor) a while ago and I throw in this routine for 3 weeks every 2 months or so to break up my heavy lifting routine and to trick out my body. It's exhausting. I'll keep updating my routine as I go this week whilst daydreaming about the trail.

My best,

Raul

[Muskrat]

Here's my recent training routine which I'm on the last week on before I switch to my heavy lifting phase:

Day 1 (Did today May 10):

Cardio 20 min:

Integrated sprints on the treadmill (no elevation changes)

6mph first 2 min
7mph second 2 min
6mph third 2 min
7.3 mph fourth 2 min
6mph fifth 2 min
8.3 mph sixth 2 min
6 mph seventh 2 min
7.7 mph eighth 2 min
6mph ninth 2 min
8.5mph tenth 2 min

Weight Training (Superset Training)

Leg Extensions:

Set 1 - 120lbs 5 reps, 80lbs 20 reps

Set 2 - 130lbs 5 reps, 80lbs 20 reps

Set 3 - 140lbs 5 reps, 80lbs 20 reps

Set 4 - 150lbs 5 reps, 80lbs 20 reps

Set 5 - 160lbs 5 reps, 80lbs 20 reps

Leg Press:
Set 1 - 300lbs 20 reps, calf press 30 reps

Set 2 - 300lbs 20 reps, calf press 30 reps

Set 3 - 300lbs 20 reps, calf press 40 reps


Biceps:

Set 1 - 70lbs barbell curls 5 reps, 20lbs dumbell curls 20 reps

Set 2 - 80lbs barbell curls 5 reps, 20lbs dumbell curls 20 reps

Set 3 - 90lbs barbell curls 4 reps, 20lbs dumbell curls 20 reps

Set 4 - 80lbs barbell curls 5 reps, 20lbs dumbell curls 20 reps

Set 5 - 80lbs barbell curls 5 reps, 20lbs dumbell curls 20 reps


Stomach (core):

Leg lifts - 50 reps

Weighted Crunches (60lbs) - 50 reps

Seated ab crunches - 50 reps

Regular Crunches - 50 reps

Torso Rotations (70lbs) - 25 reps each side (50 reps total)

Forearms - forearm curls till failure


This was devised by Gear Slug (he's a fitness instructor) a while ago and I throw in this routine for 3 weeks every 2 months or so to break up my heavy lifting routine and to trick out my body. It's exhausting. I'll keep updating my routine as I go this week whilst daydreaming about the trail.

My best,

Raul

pics (or in your case, video...) or it didn't happen

[Syb]

pics (or in your case, video...) or it didn't happen

Ohnohedidn't!

[Raul Perez]

Ha sorry but there are a few places cameras shouldn't go. The gym is one of them haha! Just gaze at the physique it doesn't lie!

[Muskrat]

Ha sorry but there are a few places cameras shouldn't go. The gym is one of them haha! Just gaze at the physique it doesn't lie!

LOL!

Your videos have been great in the past and couldn't think why the buff WM would want to miss out on such opportunity. However, I think we can give you a pass on this one.

[Syb]

Your videos have been great in the past and couldn't think why the buff WM would want to miss out on such opportunity.

You did see this post, right? Perhaps too much Water Monkey

[Raul Perez]

Yeah that's signature line material right there

[Muskrat]

You did see this post, right? Perhaps too much Water Monkey

SHEEEEEESH ! No pics req'd for that. Having a hard time erasing that from my memory now . . .

Wonder how well that would go over in NY ! . . . or was this in NY ???

[SkyPainter]

Whoa! I am tired from just reading that! LOL! Actually, I used to work-out like that a wile back......now, I get enough excercise just pushing my luck!

[Raul Perez]

Day 2 (Did today May 12):

Cardio 20 min:

Integrated sprints on the treadmill (no elevation changes)

6mph first 2 min
6.8mph second 2 min
6.2mph third 2 min
7.3 mph fourth 2 min
6mph fifth 2 min
8.3 mph sixth 2 min
6 mph seventh 2 min
7.8 mph eighth 2 min
6mph ninth 2 min
8.5mph tenth 2 min

Weight Training (Superset Training)

Hamstring curls:

Set 1 - 90lbs 5 reps, 60lbs 20 reps

Set 2 - 100lbs 5 reps, 60lbs 20 reps

Set 3 - 110lbs 5 reps, 60lbs 20 reps

Set 4 - 110lbs 5 reps, 60lbs 20 reps

Set 5 - 120lbs 5 reps, 60lbs 20 reps

Glute Press

Set 1 - 130lbs 20 reps (each leg)

Set 2 - 135lbs 20 reps (each leg)

Set 3 - 135lbs 20 reps (each leg)


Triceps

Set 1 - Tricep pull downs (rope) 50lbs 5 reps, cable kickbacks 35lbs 20 reps

Set 2 - Tricep pull downs (rope) 60lbs 5 reps, cable kickbacks 25lbs 20 reps

Set 3 - Tricep pull downs (rope) 70lbs 5 reps, cable kickbacks 20lbs 20 reps

Set 4 - Tricep pull downs (rope) 70lbs 5 reps, cable kickbacks 20lbs 20 reps

Set 5 - Tricep pull downs (rope) 80lbs 5 reps, cable kickbacks 20lbs 20 reps

Stomach (core):

Oblique crunches - 50 reps

Seated ab crunches - 50 reps

Regular Crunches - 100 reps

Forearms - forearm curls till failure