View from my treadmill

We’re Doing A 5k(!) & A New Upper Body Workout

Good morning, Thursday Enthusiasts!

I’ve got a new upper body workout for you today, but before I get to that, here is a quick recap of yesterday.

I woke up yesterday morning remembering that I had parked on the Wednesday street cleaning side of the street, so I knew that I had until 10am to move my car. Nothing like the threat of a ticket to get you out the door and to the gym!

101714 treadview2

Again the gym was empty, so I took advantage of the spacious free-weight area and completed a quick upper body strength training workout before hopping on the treadmill for progressive sprints.

By the time I got home after running a couple of errands, I was ready for lunch, and kale eggs were calling my name.

kale eggs

After lunch, I tried to get a little work done but the laptop I use for SEO work was giving me some sass, so I took it as a sign to finally get back into study mode. I’m not proud to admit that my NASM textbook, highlighter, and flashcards have not seen the light of day for a few weeks, but I will say that I powered through a full chapter including the online content.

NASM Study Station

Right now, I’m learning all about cardiorespiratory training (cardio) and how to build efficient and effective cardio training plans.  It’s interesting to me, personally, because I’ve always thought of cardio as something super straight-forward and impossible to mess up, but it turns out there’s actually a lot more to it than I realized. As I learn more, and experiment on myself in the gym, I’ll be sure to share with you guys.

I call this the study snack trifecta: hazelnuts, pistachios, and dark chocolate chips. Brain food.

Snack nuts

I almost forgot, I have exciting news! I have officially registered for my first road race. As I type this, I’m wondering if a 5k counts as a road race. Regardless, it’s called the Hot Chocolate 15k/5k and it takes place in San Diego in a couple of months.  A 5k, or a 3.1 mile run, is exceedingly doable, and get this: at the end of the race, each participant gets a hoodie and a cup of hot chocolate/chocolate fondue! I don’t know what a “cup of hot chocolate/chocolate fondue” is exactly, but the point is I’m thrilled. Andrew and I are running it together and I. Am. So. Excited. If any locals are interested in signing up, there’s still plenty of time, and you can find all the info here.

Kevin-ism of the day: Don’t Kevin and Kevin look super casual here? Well, it’s all a rouse. This is actually mid-cat-battle; they’re both faking each other out and seconds away from pouncing on one another.

11515 casual kevins

Ok, so how about that workout I promised? This is literally the workout I did yesterday, minus some assisted chin-ups that were hard and stupid. Here’s the proof.

LA Fitness training notebook

And here’s the pretty version.

11515 15 min upper body circuit

As always, I’m a big proponent of proper form, so please check out the links below for examples.

Biceps curls
Triceps kickbacks
Triceps lifts
Triceps dips
Hammer curls
Front shoulder raises
Overhead presses
Shoulder chest flies (note that in my LA Fitness notebook, I had no idea what these were called so I drew stick arms)

See you tomorrow,


Question: Have you ever participated in a “road race”? Any advice for a first-timer?



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