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BamaDave · 04-05-2005, 09:43 AM

Monday - April 4, 2005:

BOM Phase 4 intmdt - Workout C:

ALTERNATING SETS:

1. PULL-UPS: 10A; 3U/5A; 4U/3A for warm-ups

+42.5: 3 reps

+40: 4 reps

+20: 7 reps

Body Weight: 12 reps

2. SEATED MILITARY PRESS TO FRONT:

Warm-Ups: 10x40; 8x60; 6x70

4x120

4x117.5

9x105

13x95

3. AB CIRCUIT ROUTINE:

Hanging Leg Raises: +20: 14

BB Rollouts: 11

Swiss Ball Side Raises +50: 10 each side

Russian Twists/Feet Anchored +30: 13 each side

Weighted Curlups/Legs Straight Up +50: 35

** Okay workout... I regressed a little versus last week in the pull-up sets, which is always irritating. No real advancement on the Shoulder Presses. I felt like I could have done 5x120 in the first work set fairly easily, but stopped at 4. And then in the next set I couldn't even get 1 rep at 120 (this was after attempting 122.5). When I crash on shoulder presses, I crash!

This sounds really stupid, but I irritated my elbow and shoulder on one arm by swinging on some monkey bars with my kids over the weekend!! It may have impacted the workout somewhat. I definitely stopped doing the BB Rollouts in the Ab routine due to my elbow and shoulder.
----------------------

TUESDAY April 5, 2005:

5 mile run (5.05 if I wanna be anal)-- I did this one with fast paced intervals. The terrain was variable -- some steep hills, some more rolling hills. I varied my interval locations -- sometimes going for the gusto on uphill stretches and other times running hard on the more gentle terrain. My overall time was 35:59, which averages out to a pace of 7:08 per mile. That's actually unusual for a run with intervals - my average pace is normally slower than a typical run.

The knee irritation I have been experiencing the past few weeks seems to be dissipating. I hope so! It never was anything serious and didn't impact my runs, but was concerning because I was afraid it was the beginning of something worse. I hope not! My right calf is still giving me some problems, but it's not compromising my running. I'll probably take 3-4 non-running days ahead of the next race to make sure some of these lingering aches and pains are better healed.

04-05-2005, 09:43 AM	#67 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,183 My Profile	Re: See BamaDave Run (and Lift) Monday - April 4, 2005: BOM Phase 4 intmdt - Workout C: ALTERNATING SETS: 1. PULL-UPS: 10A; 3U/5A; 4U/3A for warm-ups +42.5: 3 reps +40: 4 reps +20: 7 reps Body Weight: 12 reps 2. SEATED MILITARY PRESS TO FRONT: Warm-Ups: 10x40; 8x60; 6x70 4x120 4x117.5 9x105 13x95 3. AB CIRCUIT ROUTINE: Hanging Leg Raises: +20: 14 BB Rollouts: 11 Swiss Ball Side Raises +50: 10 each side Russian Twists/Feet Anchored +30: 13 each side Weighted Curlups/Legs Straight Up +50: 35 ** Okay workout... I regressed a little versus last week in the pull-up sets, which is always irritating. No real advancement on the Shoulder Presses. I felt like I could have done 5x120 in the first work set fairly easily, but stopped at 4. And then in the next set I couldn't even get 1 rep at 120 (this was after attempting 122.5). When I crash on shoulder presses, I crash! This sounds really stupid, but I irritated my elbow and shoulder on one arm by swinging on some monkey bars with my kids over the weekend!! It may have impacted the workout somewhat. I definitely stopped doing the BB Rollouts in the Ab routine due to my elbow and shoulder. ---------------------- TUESDAY April 5, 2005: 5 mile run (5.05 if I wanna be anal)-- I did this one with fast paced intervals. The terrain was variable -- some steep hills, some more rolling hills. I varied my interval locations -- sometimes going for the gusto on uphill stretches and other times running hard on the more gentle terrain. My overall time was 35:59, which averages out to a pace of 7:08 per mile. That's actually unusual for a run with intervals - my average pace is normally slower than a typical run. The knee irritation I have been experiencing the past few weeks seems to be dissipating. I hope so! It never was anything serious and didn't impact my runs, but was concerning because I was afraid it was the beginning of something worse. I hope not! My right calf is still giving me some problems, but it's not compromising my running. I'll probably take 3-4 non-running days ahead of the next race to make sure some of these lingering aches and pains are better healed.