West Point Bootcamp

Sunday lunchtime I checked into the Thayer Hotel - West Point Military Academy, New York.

Monday morning at 6am I was out on grass, overlooking the hudson river, doing burpees, pushups, sprints, jogging and throwing medicine balls.

Fun times!

Pre West Point workout

Last couple of days have been spent in the GE Capital HRLP Seminar, as a pre-cursor to the GE HRLP Seminar at West Point military academy next week. Given two days of food, drink and little sleep - it was a necessity to do some exercise this morning. Not to mention that I'm doing West Point boot camp on monday morning at 6am.

Cardio
Run 3miles 25m46

Chin Up
5 x 3.5 x 2.5

Bench Press
52kg x 9 x 8 x 7 x 5

Inverted sit up
30 x 30

Leg Press 
100kg x 12 x 12 x 12

do you ever get bored of thinking of blog titles. yes.

Decided to try and get in a weights session, with as many weights and reps in 30 min as possible. I rotated  round all the stations to keep heart pumping.

Warm up
Cross trainer 5min

Cross over cables
54kg (27kg on both sides) 11 x 6

Chin ups
4 x 3.5 x 3.5

Leg Press
106kg x 8
100kg x 8 x 8


Bench Press
52kg 9 x 8 x 6

Trunk rotation
27kg Right x 12 x 12
27kg Left x 12 x 12

Inverted Sit Ups (inc. medicine ball on some)
30 x 20

UNFIT!

Having not really gone for a proper run in over 2 weeks I set out to resolve this. Sadly two weeks does actually hamper your aerobic fitness.

6km 32min.

Not too bad - but not setting any PBs with that!

Need to remember to balance weights with cardio :)

Straight down Main Ave to Dunkin Donuts and back up and round the block - not an interesting route so will leave out the route upload!

Sunday Stretch

After a long walk yesterday I wanted to do a proper work out so went for a quick warm up jog before seeing how packed the apartment gym was.

3.22km 15min

GYM IS EMPTY! SCORE!

Bench Press / Chest Press Machine
45kg x 13
52kg x 9 x 8 x 5 (I think the bar in Hammersmith gym is 20kg, not 10kg!)

Chin Up
4 x 3.5 x 3.5 (.5 = didn't quite make it all the way up, so jumped up and then slowly lowered all the way down).

Leg Press
85kg x 13
100kg x 13 x 13 x 13

Inverted Sit Up
25 x 25

Friday and Saturday exercise

So after my first week at work - I was exhausted on Friday evening, but rather than chow down on some takeaway - I walked over to the stop and shop, before heading to the apartment gym for a 30-40 min quick workout.

1 mile run
5min cross trainer
2 x 3 chip ups
2 x 12 cross over standing cable chest press
2 x 20 inverted sit ups

That was enough for a tired friday night.

Saturday was St Patrick's Day in NYC - so I used that as an excuse to walk around the city and see some of the sites. Essentially walked from GCS up to Central Park, into CP, then back down via Maddison and 5th Ave to Times Square, down Broadway to Empire State Building, all the way down 6th Ave to Houston (south of 1st Street) and then back along Houston before walking back up 3rd Ave to 42nd Street (GCS).

Seems I walked approx 11.43 miles - which is why I slept so well last night! See map below.

Quick gym trip

The beauty of living next to the office, is when you leave at 7, you're home at 7.02, and in the gym at 7.05.

Quick 1 mile run, bench press, sit ups, lat pull downs and kneeling one arm rows. Look forward to having some time to do a proper workout and actually record what I'm doing!

First US gym trip

Last week was mainly taken up packing and preparing to move to Norwalk, CT for a short assignment in Capital HQ. Two great parts to this are my new commute (2 min walk) and the fact that not only as the office got a gym.. so does my apartment block.

So 7.00 pm apartment gym.

Didn't take a pen/paper so this is from memory

Run 1.5 miles 10.5min

Bench Press
38.5Kg x 13 x 12 x 6

Lat pull down
58.5Kg x 11 x 8 x 6

Inverted bench sit ups
32 x 20

Run 0.5 miles 3.52min

Not a massive gym, but some good machines. Will try the office gym, and hunt out some trail runs.

Birthday eve workout

Given I knew I wouldn't be doing much today (it's my birthday!) - I had a quick trip to the gym.

Warm up run
1km 5.11m

Bench Press
40kg x 9 x 8* x 6* 5* (I'm starting to think the actual bar is 20kg, not 10kg, so I might be pressing 50kg.. need to check!!)

Leg extension
70kg x 12 x 13 x 13 x 15* (can go higher..)

Lat pull down
63kg x 10 x 8
56kg x 9 x 7

Swiss ball sit up
50 x 25 x 30

I really should have done some deadlifts at this point, and a bit disappointed that I didnt. But I was not feeling 100% so didn't want to kill myself!

Onwards and upwards.

Run to work

To get enough exercise in this week(!) I ran to work (7.75km in 42m) before devouring a plate of scrambled eggs with a large coffee in the canteen. A great way to end the week!

Things I've enjoyed in the last 5 days:
- Muscles sore after good weights session on wednesday - reminds me that I did a good job!
- Running twice (approx 12-13km), playing squash once and a gym session on top.
- Refuelling with copious amounts of protein and complex carbs.
- The DEEP sleep you get when you've had a really good workout.

Things I've not enjoyed:
- Hill sprints (this morning up Ladbroke Grove hill and the back entrance into Holland Park).
- Deadlifts as the last part of my workout on Wednesday. I know they're good - but they're awful at the same time!
- Loosing squash game 3-0!
- Watching my newly ordered macbook pro making it's way through China, Korea and now Kazakhstan.

Last full weekend at home before I move to the US for 4 months. Perhaps a run on Sunday - depending on hangover after Saturday birthday bash!