All it takes is a crowd of guys... or just one girl

[Phaedrus49er]

Ah, cripes, I forgot to say that I put a 2min RI after each round. Yeah, I'd be REALLY impressed with those numbers if I went straight through

[Phaedrus49er]

Day x:

Hmmm... dunno if I overdid it today or not considering my workout yesterday. Anyway, shorter run today:

--5min warm-up (getting the OwnZone thing on this HRM, then ditching it because it was way too low)
--10min run @ ~60%
--5min walking rest
--10min run @ ~75%
--5min cool-down walk

Exercise time: 25min
In zone (192/156): 18min
Avg HR: 165
kcal/fat 469, 30%
total kcal: 486

I have no clue what those last two numbers are, but they're there. The HRM originally said my target zone was something like 166/132, but I know I can get to the 180s when I'm working well. I would've stayed in the automated zone just by walking quickly. Anyway, thoughts on the numbers from those of you who can interpret? I'd appreciate them. Time to go stretch and eat.

[Phaedrus49er]

Day xi:

Rest day because:

(a) I stayed up late last night breaking up with my girlfriend, and

(b) I've had three good days in a row.

About all I've accomplished today is folding some laundry and surfing the net. Oh yeah, and getting my @$$ handed to me in Ghost Recon 2. That's pretty much how the rest of my afternoon will go, too [img]smile.gif[/img]

[Rev]

Originally posted by Phaedrus49er:
Day ix:

Took the Thursday, 3/17 routine from Crossfit.com and added some stuff:

12 rounds - power clean/push press, chins, sit-ups

PCPP - 95, 95, 115, 115, 135, 135, 155, 155, 135, 135, 135, 135 (likely would've been higher overall if I could've started from the rack position, but alas, the squat rack curlers were out in force today)

chins - 4, 4, 4, 3, 3, 3, 2, 2, 1 (pause at top), 1 (pause at top), 2, 1 (pause at top) (grip was mostly supinated, some neutral do to lack of places to do ANY bodyweight work, let alone pulls/chins... HOLY !#$@ I did 25 ups!)

sit-ups - 10, 10, 10, 10, 7, 7, 7, 6, 6, 6, 5, 2 10sec negatives (okay, I DID cheat a little on these by having my feet anchored, though my abs do take a hit when doing chins/pulls)

Finished with 10min on an elliptical at ~75% just because. I WAS going to go running today, but that's pretty much out, more for the lightning storms rolling in than anything else. Hopefully tomorrow.

Hey man, you're doing a REALLY good job here. Keep it up, just reading it makes me tired.

[DKing]

I agree Rev, thats a hell of a lot of work. You are going to be in some crazy ass condition when you finish this up.

Danny

[Phaedrus49er]

Hey, thanks guys. I really appreciate it. Rev, it was kinda funny toward the end there. I was dragging around the gym looking like I'd been hit by a truck. Couldn't've been good PR for all the people they had coming in for intro workouts and tours I tell ya, though, buying a chin-up bar for my place has made a world of difference. If I'm sitting around bored, I'll go knock out a few here and there or try some other stuff (I have this weird thing for hanging inverted pikes lately, killer on the grip and abs). Okay, off to work. Holy @#$! I have a weekend off!

[Phaedrus49er]

Day x:

X marks the spot Okay, that was lame, but unless something odd is happening, I'm regaining my wrestling endurance a lot faster than anticipated (like three weeks early):

Total exercise time - 46:00
--5min walking warm-up
--20min run @ ~60%
--1min walking recovery
--4min run @ ~75%
--1min walking recovery
--10min run @ ~60%
--5min walking cool-down

Stats:
--Time in zone (192/156): 34:43
--Avg. HR: 170
--kcal/fat 895, 25%
--Total kcal: 1381

WOO! Kaiser, I have to say that I was a little worried about the complexity of this HRM, but it really is mostly idiot-proof. Thanks for the suggestion! Now, I must go out on the back patio and strip. I'm dripping sweat everywhere

[Phaedrus49er]

Okay, definitely a sign of aging: I still feel a little icky from drinking Friday night. Man, what a lightweight I've become. At any rate, day xi became an unplanned off day, and day xii (today) has been random bouts of chin-ups and hanging knees-to-elbows raises (decided to screw around the other day and found out I could invert my body to hang upside down from my chin-up bar; talk about a grip workout).

Tomorrow officially starts my training, though I don't know how it'll differ from what I've already started other than I've pretty much ditched boxing. I like it a lot, but I really need to focus on GPP before I worry about skill work, and frankly, while I wouldn't turn down prize fighting, I look at boxing money like the lottery. I can either bust my hump, get in shape, and get in the fire department for a good long-term salary, great benefits, and free training, or I can hope I get good enough to fight for money every once in awhile. A marathon versus a sprint. Buying lottery tickets every month or investing in CDs and mutual funds. As impatient a person as I am, I submit to you ANOTHER sign of aging... restraint

Tomorrow begins the pain. I can't wait. [img]smile.gif[/img]

[Phaedrus49er]

Day 1:

Hmmm... track conditions: 55F, 20mph SW wind, 35mph gusts... fun stuff. Another cannibalized Crossfit routine (from today, 3/28/05):

--500m walking warm-up (funny in that I wasn't warm at all)

5 rounds non-stop:
--10 burpees
--run 400m

--500m walking cool-down (funny in that I wasn't cool at all)

HRM readings do not include warm-up or cool-down:
--time - 17:00
--time in zone (192/156)- 16:30
--avg HR - 170
--kcal/fat 336, 30%

Maaaaaaaaaaaaaan, you wanna talk about Jello legs? Okay, so I got through the first set of burpees just fine and took off around the track. I'm nowhere near 400m sprint form, but I figure I was about ~75% factoring in the wind. After that, though, I could only do three or four burpees at a time, and I felt like I had on that weight vest again running around the track. However, I did manage to punch through, resting only enough to keep from falling over. I never thought I'd be looking forward to a chin-up/sit-up day until now. [img]smile.gif[/img]

Oh yeah, I ditched the boxing gym as of today. Boxing was a nice change from weight training, but I don't see it having much of a general, practical benefit. I think I'll do much better with some hardcore GPP, and once I get to a higher point, then maybe I'll go back.

[gobbla]

That wind is a good time, huh?! Congrats on finishing the workout. Just sucking it up and getting it done is an accomplishment in and of itself. Won't be long till you'll be praying for wind cause those 400's will be too easy!

[Phaedrus49er]

You got problems, dude [img]smile.gif[/img]

Day 2

I WAS going to modify the Crossfit routine of 100 chinups or pullups for time and just do 100 over the course of the day. However, I forgot I'd promised a friend of mine that I'd install some wood laminate flooring. First, it's going into MY place (he owns it; I just cover his mortgage to live here with no contract); second, neither of us has done this kind of thing before; and third, with the amount of bending, squatting, stooping, hauling crap inside and outside, I think I had a pretty decent workout that lasted about six hours. From the sound of things, we're finishing up tomorrow (about 3/4 done today), then his uncle is coming Thursday to put in molding and transition pieces, which means I'll put all my stuff back in place then, so HOPEFULLY Friday I can go running if I can move at all. Glad I had a "prelude" of training instead of dicking around for two weeks.

[Phaedrus49er]

Day 3 (sort of):

11-hour workday, 5 hours to finish putting down the flooring, and looking at MAYBE 6 hours of sleep tonight. WOOOO!!! Anyway, tomorrow will be somewhat of a recovery day as the moulding and transitions go in, then put everything back in place. Friday looks like thunderstorms, so if I don't get outside, maybe I'll tackle the 100 chin-ups that day.

[Phaedrus49er]

Day 4:

*SIGH* Nothing. Not a thing, man. Installed all the moulding and transitions, which made a HYOOGE mess, so I'm sweeping and vacuuming and Swiffering and dusting and moving crap around, which I suppose is an OKAY workout, but still. Hopefully the rain will hold off tomorrow so I can get in a run around 5p. If not, definitely Saturday, and Sunday looks like my 100-chinup day.

[Phaedrus49er]

Days 5-7:

Okay, so all the home improvement work plus lack of sleep to get it done ASAP has rendered me useless this week. Just for kicks, I checked my training journal, and I hadn't taken a week off since the week before New Year's, so I guess this kind of worked out in that I probably needed a week off from training, though I don't think I would've stopped anytime soon if I hadn't been installing flooring. With that, I will be focusing on sleeping this afternoon and tomorrow afternoon, especially with that @#$!#$ time change coming, and I'll jump back in with both feet on Monday. Probably won't do me a whole lot of good to try and push it with four or five hours of sleep per night (already getting my lack-of-sleep stuffiness and sniffles). Hey, look at that. 5am, almost time to go BACK to work *ugh*.

[JavaJunkie]

you better get some sleep! you'll hurt yourself otherwise

[Phaedrus49er]

Day 8

Okay, so a week off + 5k = vurps. Fun stuff. Correct my math if I'm wrong, but 5000m/400m (standard track lap) = 12.5 laps.

--800m walking warm-up
--5000m run
--800m walking cool-down and stretching

Stats (not including warm-up and cool-down)
Time: 30:00
Time in HR zone (192/156): 27:30
Avg HR: 182
kcal/fat: 661, 20%

So the first mile or so wasn't too bad. The second mile whipped me. The third mile was a numb blur until the last lap when I picked up the pace a little, then sprinted (or close to it) the last half-lap. Now, if you'll excuse me, I'm going to go lie down on the nice, cool, hardwood laminate floor I put in last week and not move for awhile.

[Phaedrus49er]

Day 9

!@#$ Only 30 chin-ups done today. Supposed to do 100. Yay for getting home extra late. I WILL finish them off tomorrow and perhaps throw in a vertical press routine. I'm going to be able to do a handstand pushup by the end of the summer (and I have a loooooooooong way to go for that).

[gobbla]

come on slacker boy! you want to kick that brunettes ass next time!!!

[Phaedrus49er]

SIR YES SIR! Turns out that I have my reporting gig today, so there's gonna be a LOT of downtime, meaning I can take my chinup bar to work and get a lot knocked out when I'm not on-air.

[Phaedrus49er]

Day 10

*hangs head in shame* So I only managed 10 chin-ups today. Between the blisters on my hands (need to put more padding on this bar) and my rear delts being fried from the burst of work I did yesterday, there just wasn't much happening. Of consolation (and hopefully long-term benefit) is that I am going to try to do at least 10 chin-ups per day, and if/when that becomes easy, I'll up the reps and just make that part of my day rather than a single workout.

I AM itching to get back out running again. Hopefully the storms will hold off tomorrow for me to get in some interval training. If not, it'll be off to the gym for vertical pushing. Geh, it still bugs me to not have a plan in place, but then, I suppose it not only tricks my body, but it also allows me to better adapt to schedule and weather conflicts. Back to laundry...

[ninja]

I did 50 today [img]tongue.gif[/img] [img]tongue.gif[/img] [img]tongue.gif[/img]

[gobbla]

don't be afraid to space them out once or twice a week. chin ups are hard, especially if you're not used to doing them. remeber that it's taxing your body so having rest time for a chance to recover is just as valuble as actually doing the excersise.

[Phaedrus49er]

Hey, Nick? Bite me, buddy

G, thanks for letting me keep some shred of self-esteem on this one I'm hoping that 10 per day won't be too taxing. My first goal is to be able to do a set of 10 per day, then go from there. We'll see what happens, but yeah, I'm still a little fatigued from the few I did yesterday. Of course, being tired would have NOTHING to do with the fact that it's not even 4am yet

[Phaedrus49er]

Day 11

Intermittent monsoons and Mom's offer to buy me a big supper kept running off the radar today, so throughout the afternoon, I logged 50 incline pushups (about a 30-degree body angle) and 5 10-second chin-up static holds. Not so much that I'm fried but enough that I wasn't slovenly today. Back on the road tomorrow. Never thought I'd get to the point of WANTING to run so much. Motivation is a mofo, ain't it?

[Phaedrus49er]

Day 12

Road running again. Compared to the exact 5K I ran on Monday, I get the feeling that my road route is longer. Of course, that could just be the hills and sharp turns and intermittent stoppages for traffic:

--5min walking warm-up
--?min run @ ~60-90% (amazing how, regardless of how tired you are, you can find the energy to sprint when dodging traffic)
--5min walking cool-down and stretching

Stats do not include warm-up or cool-down
--Total time: 36:26 (WAY faster than previously, includes 1min walking to wait for traffic to clear, 2min walking to keep from collapsing) [img]smile.gif[/img]
--Time in zone (192/156): 27:57 (includes a few minutes ABOVE the top end)
--Avg. HR: 185
--kcal/fat: 821, 20% (STILL don't know what this means)

Another couple weeks and I'll be able to complete this run without stopping (except for traffic). Starting to feel good about this whole thing, even though I bitch and moan all the way to the door on the way out. [img]smile.gif[/img]

Hey, look at that. Down came the rain not five minutes after I walked in. Let's see what else good can happen tonight. Oh yeah, I'm going out for my first real social event in months (years?), AND I'M OFF WORK TOMORROW MORNING!!!!!! I think I'm gonna cry

[ninja]

I've noticed that too, if I gotta get out of the way of a car I can pop into an extra gear.

I'm going to do 50 chins tomorrow too.

[gobbla]

uh, oh someone is looking forward to running...madness he says . Mark my words "fuck you wind, you ain't shit compaired to me" will come!!

Good job on the pushups, great job on the run.

[Phaedrus49er]

Hey, Nick? Bite me, buddy

G, yeah, go figure. Thanks for the ups. I'm thinking I'll do a 5 x max reps superset of T-bar towel rows and DB military presses tomorrow. I get chins and pushups at home, so need to hit the other directions of motion. Man, I'm up LATE (yeah, at 9:30) :rollseyes:

[Phaedrus49er]

Day 13

I woke up this morning and noticed something strange... it was DAYLIGHT outside! Yes, for the first time in months, I was able to sleep long enough on a Saturday morning to miss seeing the sun come up. Good stuff tempered by my mp3 player crapping out. I lost one of the stereo connections in the mini-jack receiver, and after taking it all apart, I find that a connector had broken. So, rather than taking time to (probably unsuccessfully) go up to campus and borrow some soldering equipment, I opted to buy this: http://www.creative.com/products/pro...5&product=9672

Back in the gym today for the first time in awhile:

Specific warm-up of barbell-only bent-over rows and 5lb plate swings to get the shoulders limber

5 supersets - bent-over BB rows @ 95lbs and standing DB overhead presses with 35lb DBs using a 120RI
--15/9, 13/9, 11/7, 10/8, 10/7

2x10 - 5lb one-arm Cuban presses just because

I was in and out within 30 minutes, which felt odd, but I know I got some good work in. I'm not sure what if anything I'll get done tomorrow since I'm supposed to be in Durham for a party tonight, then back here to work 1p-7p tomorrow night, so we'll see. If nothing else, I'll bust out another long run on Monday.

[Phaedrus49er]

Days 14 & 15

Zero training yesterday. Party Saturday night had a lot--but not all--to do with it. I'll explain in a bit. First, the good stuff from today:

400m walking warm-up

5 rounds "for time" (heh heh):
--400m run
--30 box jumps @ 22.5"

400m walking cool-down

Stats (not including warm-up or cool-down):
Time: 38:45
Time in zone (192/156): 38:11
Avg. HR: 175
kcal/fat: 809, 25%

I basically took the April 10 routine from crossfit.com and planned to do the wall ball as well, but (a) I only have a 6lb medicine ball, (b) no wall, and (c) after doing the first lap and box jumps, I figured I'd better hold off on any medicine ball work, or I'd be out there for two hours (if I didn't pass out first). Let's just say I was rather liberal in taking a minute or two here and there to, oh I dunno, BREATHE [img]smile.gif[/img] Sucked @$$ while doing it, but felt damned good to finish what I DID do.

Now, as for not training yesterday, I went to a party Saturday night in Durham (about two hours away) with an old high school friend, her roommate, and some of their lawyer friends (she just passed the bar). Anyway, I decided to drive home instead of spend the night (stopped drinking about two hours before leaving). At 1:30am, I'm about an hour out of Charlotte, in the middle of one of North Carolina's many BFEs, cruising down the highway, and BAM! pothole. Immediately, the car starts to vibrate and shimmy and shake, and you know what that means (did I mention my new tires had less than 300 miles on them?). So, I get to the side of the road, and ta-daaah! Not only a left front flat, but a broken rim, too. AAA is worthless as usual (an hour and a half wait at that hour? in Lexington? puh-leez). So, I throw on the donut, cancel my service call, and call highway patrol since, as I was dodging semis while changing the tired, I heard nearly every vehicle run over tons of tire debris, and two semis pulled off to the side just past me from having lost tires of their own.

I had to drive home very slowly (60mph *gasp*) and so didn't get home until about 3am. I set my alarm for only six hours of sleep so I'd actually go to bed Sunday night sort of on-time and pulled the LONGEST six-hour reporting shift at work (for massive construction that, though affecting traffic all weekend, finished fifteen minutes after I walked in *ugh*). Not to mention, that office in is a low-rent building, so the AC barely works, and the massive box fan just blows around warm air. I had THE hardest time staying awake and nearly missed a couple reports.

On a brighter note, I found a new rim today in town for a hair over $100, called in the warranty on my tires to get a new one for $11, and my new mp3 player is supposed to get here tomorrow [img]smile.gif[/img] Now, if you'll excuse me, I'm dripping everywhere, and I have a feeling it's going to take me a few minutes to move anywhere.