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BamaDave · 05-11-2005, 12:37 PM

WORKOUT - TUES 5-10-05:

1. STRAIGHT LEG DEADS (on platform): 8x120; 6x150; 5x210; 5x220; 2x230 (lost grip); 3x230

2. GOOD MORNINGS - 10x160; 10x170

3. S/L DEADS - BACKOFF SET: 10x160

4. PULLUPS - BWx5; +30 x5; +32.5 x4; +35 x3

5. CHINUPS - +35 x4 ; +35 x 4

6. PULLUPS - Backoff Sets: BW +10 x7; BW x5

** Focused on better form for weighted pullups, but wound up doing less reps than last time. May have been fatigued from increases on S/L Deads. Or maybe just a sub-par day.

7. STANDING BB CALF RAISES - 230x8; 230x8

8. EZ BAR/ BICEP CURLS - 107x5; 107x3

9. LEG RAISES (STRAIGHT OUT) ON DIP BAR -- 20; 18

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

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

WED. 5-11-05:

MORNING RUN. 8.9 miles Time = 64:56 Ave. Pace= 7:18.

Splits: 1.0 mile - 6:57; 4.5 mi. - 33:24; 5.55 miles - 40:15; 6.6 miles - 48:46; 7.9 mi. - 58:21; 8.9 mi. - 64:56.

Tough course and my legs felt like they were weighed down. Probably due to last night's hamstring work. Pace was decent on more level sections, but I was slow on inclines. My next run will be Friday morning, but that will be a lower intensity effort since I have a 5K race on Saturday. I'm planning squats for Thursday night, which I may regret on Saturday morning!

05-11-2005, 12:37 PM	#106 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,097 My Profile	Re: See BamaDave Run (and Lift) WORKOUT - TUES 5-10-05: 1. STRAIGHT LEG DEADS (on platform): 8x120; 6x150; 5x210; 5x220; 2x230 (lost grip); 3x230 2. GOOD MORNINGS - 10x160; 10x170 3. S/L DEADS - BACKOFF SET: 10x160 4. PULLUPS - BWx5; +30 x5; +32.5 x4; +35 x3 5. CHINUPS - +35 x4 ; +35 x 4 6. PULLUPS - Backoff Sets: BW +10 x7; BW x5 ** Focused on better form for weighted pullups, but wound up doing less reps than last time. May have been fatigued from increases on S/L Deads. Or maybe just a sub-par day. 7. STANDING BB CALF RAISES - 230x8; 230x8 8. EZ BAR/ BICEP CURLS - 107x5; 107x3 9. LEG RAISES (STRAIGHT OUT) ON DIP BAR -- 20; 18 10. WEIGHTED CURLUPS WITH TWIST: +30db - 30 reps -------------------- WED. 5-11-05: MORNING RUN. 8.9 miles Time = 64:56 Ave. Pace= 7:18. Splits: 1.0 mile - 6:57; 4.5 mi. - 33:24; 5.55 miles - 40:15; 6.6 miles - 48:46; 7.9 mi. - 58:21; 8.9 mi. - 64:56. Tough course and my legs felt like they were weighed down. Probably due to last night's hamstring work. Pace was decent on more level sections, but I was slow on inclines. My next run will be Friday morning, but that will be a lower intensity effort since I have a 5K race on Saturday. I'm planning squats for Thursday night, which I may regret on Saturday morning!