See BamaDave Run (and Lift)

[BamaDave]

Gobbla, LOL!!! Sorry for the slackin' and thanks for the ego boost. Haha!

BILL, thanks! Actually, if you check the dates, I don't run and do lower body work on the same day. Actually, at the most, I do weight training and run on the same day one time per week.

I have been keeping up my workouts and running. Running has been more difficult over the past 10 days to 2 weeks due to the onset of Summer humidity. And also, I irritated by left calf, and have been "running through" since I injured it. It doesn't seem to be getting any better, so I am going to try to rest it for 2 or 3 days and hopefully clear it up. I go through this periodically -- I think it's due to running hills. Overall, the calf pain plus humidity have taken their toll on my running paces, which has been annoying. I did manage a 12.8 mile long run on Sunday, but my average pace was 8:04, which is significantly slower than I have been doing runs of that length.

Weight training is going fairly well. I'll do a better job of logging. LOL. I experienced some backsliding during the past week on some upper body stuff -- push presses and bench presses, most notably. Last week was kind of weak in everything, I guess. I felt tired much of the time - maybe some overtraining? OTOH, I blazed through a killer lower body workout on Friday evening with improvement in both squats and deadlifts compared to the previous week.

[Bill2380]

THE SAME DAY! YOU HAVE TO BE KIDDING! I'm impressed that you can do a leg day on Tuesday and then run 7 miles on Wed. If I play B Ball Tuesday I have to rework leg day in weeks 4-6 to Thursday or Friday. It's tough to be pushing 50. Just can't recover like I could at 40.

[BamaDave]

Bill - I actually seem to do better if I run the morning immediately after a leg workout than if I wait. I'm more sore on the second day, and running on the first day afterwards seems to help with that. The leg fatigue does slow me down, though, even without the soreness.

WORKOUT - TUES JUNE 14, 2005:

I. BB BENCH PRESS: 8x120; 6x130; 4x190; 4x190; 3x190

II. DB INCLINE BENCH PRESS: 6x65ea.; 5x65ea.

III. INCLINE DB FLYES: 8x50ea.; 6x50ea.

IV. SUPINATED BENT OVER BB ROWS (pause/hold at top): 8x120; 5x170; 5x175; 4x180

V. SINGLE ARM DB ROWS: 5x110; 5x110

VI.ALTERNATING DB PULLOVERS: 6x40ea.; 4x40ea

VII. HANG CLEANS: 8x105; 7x105

VIII. ABS:

1. GAGNE'S CYCLONES: +30db -- 12 ea. side

2. DRAGON FLAGS: +20# ankles -- 16

3. RUSSIAN TWISTS/FEET RAISED -- +30db -- 9 ea. side

4. WEIGHTED CURLUPS -- +50# db -- 20

5. INCLINE BENCH SIT-UPS -- +30 -- 5

I didn't wake up early enough to run this morning, so I am planning an evening run, which should be miserable!! LOL.

[Chris D]

Dave,

Your very dedicated to continue running in the summer. I know the humidity isn't as bad in Iowa as it is there, but it still sucks. I try and run or ride in the morning as much as possible. And most of the time it's doing nothing outdoors. Can't wait to move back west where there's less humidity! I'd take a rainy day run over a sunny humid day run!

Chris D.

[BamaDave]

Chris,

It does suck... I am really feeling it this Summer, since I am doing longer runs than previous Summers and am more conscious of my pace now that I am into doing races.

I did a 7.1 mile run this evening. Still having calf pain. It was hot-n-humid, but actually I think a cold front may have miraculously passed this afternoon and made it a little more tolerable. My ave. pace was a little under 7:40. That's what I was running for 15 mile runs a few weeks ago! LOL.

The good news is, once Fall arrives... running seems much easier and my paces always improve dramatically.

I may have to take 4 or 5 days off from running to get rid of this calf injury. I thought it had cleared up, but last night I somehow re-tweaked it while lifting weights.

[Chris D]

Dave,

Glad to hear it was a bit cooler. We also had a cool front run through...it rained on my commute home from work (ride)! Used to do a bunch of running...well it was a bunch for me, but I lost the motivation.

Keep it up and watch that calf injury. I had a strain in my hip area that took me almost 4 weeks to be rid of.

Chris D.

[gobbla]

you've been battling that calf injury for a little while now haven't you? have you gotten it checked out?

[BamaDave]

Gobbla, this particular calf injury or strain happened last week. I've had others periodically. I ran on it this morning again and didn't aggravate it much, so I think it is finally clearing up.

WORKOUT - THURS. 6-16-2005 LEG CRUSHER DAY:

I. BB SQUATS - 8x180; 6x220; 5x282.5; 5x292.5; 5x287.5; 3x300 --- good depth overall, but I really went rock bottom on that third rep at 300# and knew I was not going to get a fourth! I may stop increasing weight on these temporarily and focus again on going to the bottom.

II. DEADLIFTS - 8x180; 5x220; 5x275; 5x285; 5x280; 4x290 -- I seem to be over my grip issues for now. Even in my humid basement and with sweaty palms, I am failing on leg strength and not grip. Ditching the gloves was a good move. Now my hands are covered in callouses -- my wife told me, "you really need to get some workout gloves." [img]/images/graemlins/laugh.gif[/img] What? A science geek can't have calloused hands? [img]/images/graemlins/tongue.gif[/img]

III. OVERHEAD SQUATS - 5x120; 5x120 -- still working on depth with these. I do better in the second set. In the first one, I am still sheepish.

IV. GOOD MORNINGS -- 8x205; 8x210

V. BB SHOULDER SHRUGS: 10x230; 8x230


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FRIDAY MORNING RUN - 6-17-2005:

6.2 miles. 46:29. Ave pace = 7:30. A little better than Wed. AM run as far as pace. I still ran cautiously, especially on the inclines. My calf was letting me know it's there, and the slightest misstep would set me back!

The weather was incredible this morning. Low humidity -- temps. in the 60's. Very rare for around here in mid June.

There is a 5K race tomorrow morning that I had planned to run, but I don't think it's a good idea with my calf -- plus I haven't been able to do any speedwork. The weather will be almost perfect, which is an incentive to do it anyway... but I feel like my chances for a personal best time are very low -- so that's a big disincentive. Races can be expensive, so I prefer to make the most of them!

[BamaDave]

SAT. JUNE 18,2005 AM RUN:

7.2 miles. 53:48. 7:28 ave. pace.

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SAT. JUNE 18, 2005 PM WORKOUT:

I. BB PUSH PRESS: 7x100; 3x130; 2x135; 2x132.5; 2x140 - ** Regressed on these for the second week in a row. I may need to go back to regular BB presses, or it may have something to do with physical stamina, since I did this workout after a run and yard work.
43

III. DB SHOULDER PRESSES (SEATED): 5x52.5; 3x52.5

IV. CHIN-UPS: +35x5; +40x4

V. BB UPRIGHT ROWS (EZ-BAR): 8x82; 7x82

VI. DB CURLS - INCLINE BENCH: 7x40; 6x40

VII. AB STUFF:

--A. Hanging Leg Raises (Twists) - Left-Center-Right: 24 (8 each position)

--B. Weighted Curl-Ups: 50#DB - 30

--C. Swiss Ball Side Raises +30#DB - 12 ea. side

--D. Bicycles (+20# ankle weights) - 40 each side

--D. Full V-Sits (weighted - 20# ankles +30# DB) - 12 (I think - can't remember for sure and don't have my notes!)

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SUNDAY JUNE 19, 2005

13.0 mile run. 1:41:39. 7:49 average pace.

Getting closer to "normal." I'm still running a little bit cautiously, because I could feel hints that my calf is not 100% healed. Overall, though, a decent run - this was a difficult course. The weather was great - I probably should have planned an even longer run.

[BamaDave]

MON. JUNE 20, 2005 WORKOUT:

I. BB BENCH PRESS: 8x120; 6x130; 4x190; 4x190; 2x190 --- definitely plateaued on the bench press... what else is new??

II. DB INCLINE BENCH PRESS: 4x67.5ea.; 4x67.5ea.

III. INCLINE DB FLYES: 8x50ea.; 8x50ea.

IV. SUPINATED BENT OVER BB ROWS (pause/hold at top): 8x120; 5x170; 5x175; 5x180

V. SINGLE ARM DB ROWS: 5x112.5; 5x112.5

VI.ALTERNATING DB PULLOVERS: 4x42.5ea.; 3x42.5ea

VII. HANG CLEANS: 6x110; 6x110

VIII. ABS:

1. BB ROLLOUTS: 30

2. DIP BAR LEG RAISES (LEGS STRAIGHT): 17

3. GAGNE'S CYCLONES - 30# DB - 12 ea. side

4. SWISS BALL CRUNCHES - 50# DB -- 30

After my workouts this week, I'll have a 10 day break from weight training due to vacation. I think that may be a good thing, as I am plateaued on a lot of exercises. I'll probably change to higher rep sets when I get back.

[BamaDave]

TUES June 21, 2005:

EVENING RUN... 6.1 miles... 41:34. 6:49 average pace. This was my first training run under 7:00 pace in awhile. Even so, this was not close to my fastest run on this course, which was several weeks ago and under 40 minutes. It was very humid during the run, although not that hot (maybe low 80's). And my calf felt good, with only the slightest hints of its recent grumbling.

A couple of notes -- curiosity got the best of me, and I tried several of the Harry Potter Jelly Beans I bought for my daughters just before this run. Let's just say that they aren't kidding about the flavors and, while the Earthworm and Sardine jellybeans were bad tasting, the vomit-flavored jellybean was a stomach churner. I really thought I was gonna hurl. Yeah, I know... DUH!!! Curiosity and sense of adventure!!!

And - when I came back from the run, my face and chest were sweat-soaked and completely covered in dead gnats. Just like the front end of a car. I keep waiting for my wife to ask me why there are dead gnats in the shower!

[gobbla]

mmmmmm, vomit flavored jellybeans and dead critters all over your face. [img]/images/graemlins/laugh.gif[/img]

[TrainingGirl]

I saw gobbla's response and just had to see what was happenin' in here...lol. I now know not to get the HP jellybeans and I must say, I don't have the greatest picture of you in my mind right now all covered in gnats...ewwww. [img]/images/graemlins/laugh.gif[/img]

[gobbla]

See that's why he's my hero. He spends quality time with the family, lifts an obscene amount of weight, goes and runs like 10 miles at half the speed of sound, and then comes home, slams back a fith a whiskey (to re-hydrate of course), ravages his wife, and starts it all over again the next day.

I've heard that he used to be a member of a super secret squirell black ops division of the military. They wanted to create a superhuman...and suceeded!

[TrainingGirl]

Yeah...think I'll have to stop in more often [img]/images/graemlins/smile.gif[/img]

[BamaDave]

Well at least I was only covered in gnats and not the contents of my own stomach after eating the jelly bean! [img]/images/graemlins/frown.gif[/img] [img]/images/graemlins/tongue.gif[/img] I see I still have gobbla brainwashed well... keep up the good work!! [img]/images/graemlins/laugh.gif[/img]

WEDNESDAY NIGHT WORKOUT: June 22,2005:

I. BB PUSH PRESS: 7x100; 3x130; 3x135; 4x132.5; 2x140 - ** I just did this same workout 4 days ago... re-ordering them this week. This is my fifth week with this routine, and I have regressed on this exercise. Sucks! Back to the drawing boards with the shoulder work. I don't think push presses are my thing.

II. PULLUPS: BWx5; +25x5; +35x5; +30x5; +40x4

III. DB SHOULDER PRESSES (SEATED): 5x52.5; 3x52.5

IV. CHIN-UPS: +35x5; +40x5

V. BB UPRIGHT ROWS (EZ-BAR): 7x84.5; 7x84.5

VI. DB CURLS - INCLINE BENCH: 7x42.5; 6x42.5

VII. AB STUFF:

--A. Weighted Curl-Ups: 50#DB - 35

--B. Hanging Leg Raises (Twists) - Left-Center-Right: 24 (8 each position)

--C. Swiss Ball Side Raises +30#DB - 15 ea. side

--D. Full V-Sits (weighted - 20# ankles +30# DB) - 16

--E. Russian Twists - feet raised - 30#DB -- 8 ea. side

One more weight workout before vacation... I am ready for a break from the weights... probably a sign that I need one!

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THURS. JUNE 23, 2005 AM RUN:

5.0 miles. 35:15. 7:03 ave. pace. Decent run overall -- the calf started bothering me again around the middle of the run when I was finishing a long incline. I won't be running again for 2-3 days, and my runs while on vacation will be on FLAT terrain (beach area), so hopefully it will clear up.

[BamaDave]

FRIDAY AM WORKOUT - 6/24/05

I. BB SQUATS - 8x190; 6x230; 5x285; 5x295; 5x290; 4x300

II. DEADLIFTS - 8x180; 5x220; 5x280; 4x290; 2x295 -- Cut out one set due to time constraints.. Also flopped on that third set...

III. BB SHOULDER SHRUGS: 8x235; 6x235

Had to cut out the Overhead Squats and Good Mornings from this workout due to limited time this morning... Nevertheless, it was still painful enough!

That's my last weight workout for 10-11 days, since I will be on vacation on the Georgia coast near Savannah. I'll definitely be running a few times while there and am looking forward to it! Flat terrain and coastal scenery... We're renting a house and will be able to cook, so my diet probably won't go into total chaos, unlike most vacations.

[gobbla]

You poor thing...only getting 11 sets in for legs today. I bet you're hanging your head in shame right now! [img]/images/graemlins/laugh.gif[/img]