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BamaDave · 05-09-2005, 09:33 AM

SUNDAY MAY 8, 2005:

I didn't get my long run in on Sunday. Both girls were home with me Sun. morning, whereas usually they are at Church while I engage in the heathen activity of running. Then I had tons of yard work on Sunday afternoon. Motivation for a long run was gone by evening, so I decided to do weights Sun. night instead.

1. STANDING BB SHOULDER PRESS: 8x60; 6x80; 5x125; 4x125; 3x125 --- I continue to think that I may be experiencing some strength gains in shoulder exercises.

2. DB SHOULDER PRESS (SEATED): 5x52.5; 5x52.5

3. STANDING BB SHOULDER PRESS/ BACKOFF SETS: 8x95; 11x85

4. BENT OVER BB ROWS (hold 1 sec. at "Top"): 8x90; 6x110; 5x140; 5x145; 5x150; 10x130

** Backed off on my pounds for these to do a better job with keeping the 1 sec hold at the top and form in general.

5. BB SHOULDER SHRUGS: 8x215; 8x215

6. AB STUFF:

- Incline Bench Sit-Ups (+30db) - 14

- Dragon Flags (+20# ankle wts) - 16

- Russian Twists/Feet Elevated/ +30#db - 11

- Full V-Sits (20# ankles/ 30#db) - 14 (I think)

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

MONDAY MAY 9, 2005:

MORNING RUN. 9.3 miles. 69:12. 7:26 average pace. This was my substitute for yesterday's long run. I planned to go a little longer, but didn't have time. Not very satisfying overall -- too short for a slower-paced long run. I didn't feel like I got much out of it. Nice morning, though -- pleasantly cool (around 60 degrees), and the scenery from the top of the "mountain" was nice with fog settled into the valleys. It won't be much longer before the early AM runs are in thick humidity and temps. near 70, although that still beats running in the afternoon or evenings.

05-09-2005, 09:33 AM	#105 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,097 My Profile	Re: See BamaDave Run (and Lift) SUNDAY MAY 8, 2005: I didn't get my long run in on Sunday. Both girls were home with me Sun. morning, whereas usually they are at Church while I engage in the heathen activity of running. Then I had tons of yard work on Sunday afternoon. Motivation for a long run was gone by evening, so I decided to do weights Sun. night instead. 1. STANDING BB SHOULDER PRESS: 8x60; 6x80; 5x125; 4x125; 3x125 --- I continue to think that I may be experiencing some strength gains in shoulder exercises. 2. DB SHOULDER PRESS (SEATED): 5x52.5; 5x52.5 3. STANDING BB SHOULDER PRESS/ BACKOFF SETS: 8x95; 11x85 4. BENT OVER BB ROWS (hold 1 sec. at "Top"): 8x90; 6x110; 5x140; 5x145; 5x150; 10x130 ** Backed off on my pounds for these to do a better job with keeping the 1 sec hold at the top and form in general. 5. BB SHOULDER SHRUGS: 8x215; 8x215 6. AB STUFF: - Incline Bench Sit-Ups (+30db) - 14 - Dragon Flags (+20# ankle wts) - 16 - Russian Twists/Feet Elevated/ +30#db - 11 - Full V-Sits (20# ankles/ 30#db) - 14 (I think) -------------------------- MONDAY MAY 9, 2005: MORNING RUN. 9.3 miles. 69:12. 7:26 average pace. This was my substitute for yesterday's long run. I planned to go a little longer, but didn't have time. Not very satisfying overall -- too short for a slower-paced long run. I didn't feel like I got much out of it. Nice morning, though -- pleasantly cool (around 60 degrees), and the scenery from the top of the "mountain" was nice with fog settled into the valleys. It won't be much longer before the early AM runs are in thick humidity and temps. near 70, although that still beats running in the afternoon or evenings.