Diesel Dad - Day 3, Week 1 - Phase 1
By the third day of the week, you upper body should be sore but feeling good and it is a nice time to give it a little rest. The Day 3 workout will be fast and focus on building your cardiovascular base. The upper body portion should take no more than 5 minutes.
The first thing on the agenda is one set of Dips, maximum reps. Do as many as you can. You will be fresh so you should be able to do more than your other days. Push yourself, it will be over in less than a minute.
The second upper body exercise is one set of Pull-ups, maximum reps. Again, like Dips, do as many as you can. Do this set after a 3-4 minute rest after Dips. Wide grip, good form for most of them but if you need to kip and yank yourself up for as many as you can get that is fine.
The next phase of the workout is the stationary Concept 2 rower. You should go to the Standard Workouts, 500m/1 min rest option. You should do one set of 500 meters, good form and try for the set to be completed in less than 2 minutes. You will be surprised at how hard this exercise will be as it works your entire body. Keep good form, pull hard, and shoot for 8-10 pulls per 100 meters.
After no more than 10 minutes of workout you will be ready to get on the treadmill for 5 miles. Since you already jogged 3 miles in the previous day workout, you will complete your 8 mile goal this day. Now, if you decided to run 2 miles or 4 miles the previous day then adjust the mileage for this workout accordingly. Do not get too far ahead of yourself and run 10-12 miles, you will get there soon enough in the coming months. For this jogging portion, pick up the pace a bit. Advanced runners should be in the 8 minute to 8 ½ minute per mile range (and finish in 40-42 ½ minutes). Moderate runners should be in the 8 ½ to 9 ½ minute per mile range (and finish 42 ½ - 47 ½ minutes) while beginner runners should be in the 9 ½ to 10 minute per mile range (47 ½ - 50 minutes).
I like to run on the treadmill as you can increase and decrease your speed along the way. I like to go faster during the first half of the run and slow it down on the back end but average a 9 minute or less per mile pace.
You should do sets of 200 reps with the Hand Grip during the run.
The entire workout should be completed in less than 1 hour. For the week you will have worked out for 4 total hours and you will have one workout remaining in the week.
The first thing on the agenda is one set of Dips, maximum reps. Do as many as you can. You will be fresh so you should be able to do more than your other days. Push yourself, it will be over in less than a minute.
The second upper body exercise is one set of Pull-ups, maximum reps. Again, like Dips, do as many as you can. Do this set after a 3-4 minute rest after Dips. Wide grip, good form for most of them but if you need to kip and yank yourself up for as many as you can get that is fine.
The next phase of the workout is the stationary Concept 2 rower. You should go to the Standard Workouts, 500m/1 min rest option. You should do one set of 500 meters, good form and try for the set to be completed in less than 2 minutes. You will be surprised at how hard this exercise will be as it works your entire body. Keep good form, pull hard, and shoot for 8-10 pulls per 100 meters.
After no more than 10 minutes of workout you will be ready to get on the treadmill for 5 miles. Since you already jogged 3 miles in the previous day workout, you will complete your 8 mile goal this day. Now, if you decided to run 2 miles or 4 miles the previous day then adjust the mileage for this workout accordingly. Do not get too far ahead of yourself and run 10-12 miles, you will get there soon enough in the coming months. For this jogging portion, pick up the pace a bit. Advanced runners should be in the 8 minute to 8 ½ minute per mile range (and finish in 40-42 ½ minutes). Moderate runners should be in the 8 ½ to 9 ½ minute per mile range (and finish 42 ½ - 47 ½ minutes) while beginner runners should be in the 9 ½ to 10 minute per mile range (47 ½ - 50 minutes).
I like to run on the treadmill as you can increase and decrease your speed along the way. I like to go faster during the first half of the run and slow it down on the back end but average a 9 minute or less per mile pace.
You should do sets of 200 reps with the Hand Grip during the run.
The entire workout should be completed in less than 1 hour. For the week you will have worked out for 4 total hours and you will have one workout remaining in the week.
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