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BamaDave · 03-11-2005, 09:17 AM

Pretty good workout last night. My upper body is fairly trashed today.

Not including warmup sets:

I. Alternated Sets:

-- PULLUPS: +25x6 ; +30x5 ; +35x4

--SEATED BB MILITARY PRESS TO FRONT: 115x6; 117.5x5; 110x4
*Supposed to be a 6-5-4 scheme with increasing weights each time. In typical fashion for me, ny shoulder presses crashed. I had to back off to 110 to get the last set! Actually, the first two sets were pretty good for me on a seated press, so maybe there is some hope.

II. Alternating sets:

--EZ BAR BICEP CURLS: 6x104.5; 6x104.5; 10x89.5

--CLOSE GRIP BENCH PRESSES: 6x155; 2x160; 8x130
** I felt like my close grip bench presses were too close in weight to my regular bench presses. So I went closer with my grip on the second set, and could only get 2 reps with 160.

AB STUFF:

I. Hanging Leg Raises (+20 ankle wts) - 13 reps

II. BB Rollouts: 27 reps

III. Russian Twists/ Feet anchored +30 DB -- 12 ea. side

IV. Full V- Sits +20 ankle wts +20DB in hands -- 13 reps

My appetite has been really cranked up lately. I have been eating between 3000-3500 calories per day. So much for getting a little lighter for racing! I'm just going to go with the flow on that. If I lighten up, great. If not -- no big deal. It might gain me a couple of places higher in races, if I am lucky. LOL.

The guy who wins all of our races around here entered the Saturday 15K. So he will no doubt clean everyone's clock yet again (he came in second in the marathon - so he's almost a Kenyan). I'm expecting 200+ runners, since there are ~150 pre-registered. Last year there were some fast runners in this race, so should be very challenging. Interestingly, my age group (35-39) was not as strong as typical during last year's race. Based on last year's entrants in my age group, I would have a shot at a top 3 age group placement. But I think last year was likely an anomaly - usually the 35-39 group is the most competitive and hardest in which to place in the top 3.

No workout or runs today -- taking a rest day. Also a good day for a cheat dessert to store some glycogen for tomorrow!!

03-11-2005, 09:17 AM	#29 (permalink)
BamaDave So I Like Running H8R's!! Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,452	Re: See BamaDave Run (and Lift) Pretty good workout last night. My upper body is fairly trashed today. Not including warmup sets: I. Alternated Sets: -- PULLUPS: +25x6 ; +30x5 ; +35x4 --SEATED BB MILITARY PRESS TO FRONT: 115x6; 117.5x5; 110x4 Supposed to be a 6-5-4 scheme with increasing weights each time. In typical fashion for me, ny shoulder presses crashed. I had to back off to 110 to get the last set! Actually, the first two sets were pretty good for me on a seated press, so maybe there is some hope. II. Alternating sets: --EZ BAR BICEP CURLS: 6x104.5; 6x104.5; 10x89.5 --CLOSE GRIP BENCH PRESSES: 6x155; 2x160; 8x130 * I felt like my close grip bench presses were too close in weight to my regular bench presses. So I went closer with my grip on the second set, and could only get 2 reps with 160. AB STUFF: I. Hanging Leg Raises (+20 ankle wts) - 13 reps II. BB Rollouts: 27 reps III. Russian Twists/ Feet anchored +30 DB -- 12 ea. side IV. Full V- Sits +20 ankle wts +20DB in hands -- 13 reps My appetite has been really cranked up lately. I have been eating between 3000-3500 calories per day. So much for getting a little lighter for racing! I'm just going to go with the flow on that. If I lighten up, great. If not -- no big deal. It might gain me a couple of places higher in races, if I am lucky. LOL. The guy who wins all of our races around here entered the Saturday 15K. So he will no doubt clean everyone's clock yet again (he came in second in the marathon - so he's almost a Kenyan). I'm expecting 200+ runners, since there are ~150 pre-registered. Last year there were some fast runners in this race, so should be very challenging. Interestingly, my age group (35-39) was not as strong as typical during last year's race. Based on last year's entrants in my age group, I would have a shot at a top 3 age group placement. But I think last year was likely an anomaly - usually the 35-39 group is the most competitive and hardest in which to place in the top 3. No workout or runs today -- taking a rest day. Also a good day for a cheat dessert to store some glycogen for tomorrow!!