Today was a light day because I am running a half marathon on Sunday.  It Is the Boston Run to Remember honoring law enforcement in the Boston area.  I ran an easy pace for 5 miles and finished with 4 sets of 25 push-ups.

-Tim 

Gold’s Gym, Chambersburg
Dips

I am excited for my first post on the weareone365 blog. Today I am still recovering from yesterday’s leg work out. To let my legs recover, I skipped cardio. I began with a quick, four minute warm up on the elliptical. After I got my blood pumping a little bit, I started my lift. Typically on Tuesdays, I concentrate on triceps and shoulders. Today was no different. I began with four or five sets of weighted dips. I work up in weight and down in reps. I started with a set of 8 at 100 lbs and finished with a single at 160 lbs. I then moved to standing military press into a push press at my heaviest sets. I did about four or five sets of this as well, working from 115×8 (strict) to 175×2 (push press/cheat).
The two lifts I have just mentioned are Tuesday’s main focus, as they are the days most compound and strength oriented lifts. I concentrated primarily on tearing muscle fiber for building strength and explosiveness as opposed to many hypertrophy based plans a lot of guys do. After these I proceeded to do “skullcrushers” (more explosively than standard technique), seated dumbbell shoulder press, and various cable pull downs to isolate all three heads of the triceps. I have done little, to know delt isolation lately as my joints need a break from that strain. Post workout I ate a bowl of steel cut oats, and a full rotisserie chicken. Several hours later, I had a Monster Milk shake. Hopefully that will help my body recover so I will be ready for back day tomorrow. #futureworkouts

It was a beautiful day in Ohio today. I was only able to do three miles today, but this has been a pretty productive week.  I did 5 miles on Wednesday, 5 miles on Tuesday, and played pick up basketball on Monday.  

-Tim 

I ran 5 miles and did a back and biceps workout yesterday.  It was rainy and a little chilly but it felt good to continue to do the workout through the weather conditions.

Matt Wood also ran 5 miles and did a pull-ups workout in a park in the Washington DC area.  The picture posted is a photo that Matt took in DC of the WEAREONE shirt on the pull-up bar. 

-Tim

Tim is traveling for work, but he still was able to get a workout in today. He played soccer this morning at 6:30 with a group of players on the soccer tam that he helps coach. Great morning workout. We played 11 v. 11 the turn out was amazing. The kids love getting out in the morning and knocking the ball.

I was also able to get a workout in today in DC. I went for a four mile run down Rock Creek Parkway; the weather was absolutely perfect for a run.

Hope everyone enjoys the weekend!

I went out for my first longer Run.  I did a eight miles and it proved to be a bit more challenging than expected.  I still did fine and was able to enjoy (most of) it.  I am running a half marathon at the end of May I think this was a great baseline test. 

Tim