JP Fitness Forums - Personal Training - View Single Post

BamaDave · 05-04-2005, 10:04 AM

WORKOUT - TUES 5-3-05:

1. STRAIGHT LEG DEADS (on platform): 8x120; 6x150; 5x190; 5x200; 5x210

2. GOOD MORNINGS - 10x150; 10x160

3. S/L DEADS - BACKOFF SET: 12x150

4. PULLUPS - BWx5; +30 x5; +32.5 x5; +35 x5

5. CHINUPS - +30 x5 ; +30 x 5

6. PULLUPS - Backoff Sets: BW +10 x7; BW x6

** I am not getting my chin completely over the bar for final rep or two in some of these pullup/chinup sets, although I am close. I'll probably keep my weights stable and work on form. The "Backoff" sets are no exactly backoff sets in terms of number of reps - I guess I should do bench assists to add more reps at the end.

7. STANDING BB CALF RAISES - 225x10; 225x10

8. EZ BAR/ BICEP CURLS - 102x5; 102x5

9. LEG RAISES (STRAIGHT OUT) ON DIP BAR -- 20; 14

10. WEIGHTED CURLUPS WITH TWIST: +30db - 30 reps

-------------------------------------

WED. 5/4/05 MORNING RUN

-- I actually fell asleep quickly after my workout last night, so I had 6-1/2 hours of sleep before getting up to run.

6.2 mile run -- 42:55 (ave. pace = 6:55)

SPLITS: (mile point) - (split time) - (total time) - (pace for split) - (ave. pace to this pt.)

1.0 miles - 7:16 - 7:16 - 7:16 - 7:16

2.3 miles - 9:17 - 16:34 - 7:08 - 7:12

3.35 miles - 6:47 - 23:21 - 6:28 - 6:58

4.4 miles - 7:36 - 30:58 - 7:14 - 7:02

5.2 miles - 5:52 - 36:50 - 7:20 - 7:05

6.2 miles - 6:04 - 42:55 - 6:04 - 6:55

This turned out to be a great run. First mile was okay... I lost a few seconds trying to get a black lab to stop playing with me. LOL. From 1.0-2.3, I did a few intervals. 2.3-3.35 is a downhill segment. 3.35-4.4 was the reverse of the downhill - this was my biggest effort segment for the run - tried to keep my pace up as much as possible and focused hard on controlling my breathing and "belly breathing." Definitely a PB on that uphill stretch. Of course, I ALREADY BLEW MY HILL RACE, but no doubt running hard on this stretch is great training for anything. 4.4-5.2 -- definitely a recovery segment -- not nearly as much uphill as previous split, but my pace dropped off anyway. I kicked it up for the final mile - especially the last quarter mile where I was close to sprinting.

It looks like my schedule is going to work out to run a 5K on May 14th. This will be my first 5K race. I'm not sure what the course is like -- it's in a section of town where it could be fairly level or obnoxiously hilly.

05-04-2005, 10:04 AM	#102 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,176 My Profile	Re: See BamaDave Run (and Lift) WORKOUT - TUES 5-3-05: 1. STRAIGHT LEG DEADS (on platform): 8x120; 6x150; 5x190; 5x200; 5x210 2. GOOD MORNINGS - 10x150; 10x160 3. S/L DEADS - BACKOFF SET: 12x150 4. PULLUPS - BWx5; +30 x5; +32.5 x5; +35 x5 5. CHINUPS - +30 x5 ; +30 x 5 6. PULLUPS - Backoff Sets: BW +10 x7; BW x6 ** I am not getting my chin completely over the bar for final rep or two in some of these pullup/chinup sets, although I am close. I'll probably keep my weights stable and work on form. The "Backoff" sets are no exactly backoff sets in terms of number of reps - I guess I should do bench assists to add more reps at the end. 7. STANDING BB CALF RAISES - 225x10; 225x10 8. EZ BAR/ BICEP CURLS - 102x5; 102x5 9. LEG RAISES (STRAIGHT OUT) ON DIP BAR -- 20; 14 10. WEIGHTED CURLUPS WITH TWIST: +30db - 30 reps ------------------------------------- WED. 5/4/05 MORNING RUN -- I actually fell asleep quickly after my workout last night, so I had 6-1/2 hours of sleep before getting up to run. 6.2 mile run -- 42:55 (ave. pace = 6:55) SPLITS: (mile point) - (split time) - (total time) - (pace for split) - (ave. pace to this pt.) 1.0 miles - 7:16 - 7:16 - 7:16 - 7:16 2.3 miles - 9:17 - 16:34 - 7:08 - 7:12 3.35 miles - 6:47 - 23:21 - 6:28 - 6:58 4.4 miles - 7:36 - 30:58 - 7:14 - 7:02 5.2 miles - 5:52 - 36:50 - 7:20 - 7:05 6.2 miles - 6:04 - 42:55 - 6:04 - 6:55 This turned out to be a great run. First mile was okay... I lost a few seconds trying to get a black lab to stop playing with me. LOL. From 1.0-2.3, I did a few intervals. 2.3-3.35 is a downhill segment. 3.35-4.4 was the reverse of the downhill - this was my biggest effort segment for the run - tried to keep my pace up as much as possible and focused hard on controlling my breathing and "belly breathing." Definitely a PB on that uphill stretch. Of course, I ALREADY BLEW MY HILL RACE, but no doubt running hard on this stretch is great training for anything. 4.4-5.2 -- definitely a recovery segment -- not nearly as much uphill as previous split, but my pace dropped off anyway. I kicked it up for the final mile - especially the last quarter mile where I was close to sprinting. It looks like my schedule is going to work out to run a 5K on May 14th. This will be my first 5K race. I'm not sure what the course is like -- it's in a section of town where it could be fairly level or obnoxiously hilly.