See BamaDave Run (and Lift)

[BamaDave]

SAT. 3.24.07
PM WORKOUT

COSGROVE'S UNDULATING PERIODIZATION PROGRAM PHASE II UPPER BODY - VERTICAL WORKOUT 4; PHASE 2 WEEK 4/ WKT 3

All exercises = 2 sets of 25/ 90 sec rest between sets and supersets/ 201


A1. CLOSE GRIP CHINUPS: BW: 13+5+4+3; 10+4+4+4+3

A2. BB MILITARY PRESS: 65#: 25; 25


B1. WIDE GRIP PULLUP: BW (U=unassisted; A=assist with toes on bench): 5U+3U+10A+7A; 5U+12A+8A

B2. DB ARNOLD PRESS: 30# e/h: 17+7; 25# e/h: 19+6


C1. EZ BAR CURL: 57#: 17+8; 52#: 10+8+7

-- I didn't get the loads right with this one at all, except for the military presses. Of course, I knew there was no way I would get 25 chinups without breaking up the set, and by the time I got to the wide grip pullups, I was pretty much toast on those. This is when a pulley system would come in handy in the basement! I was trashed by the time I got to the curls.

Right after this, I went out on a bike ride:

DISTANCE: 8.3 miles
TIME: 42:18
AVE. SPEED: 11.8 mph

-- It was pretty toasty outside (low 80's), and this was during early afternoon. Biking in very warm temps. is certainly much better than running due to the cool breeze on the downhills factor. The mornings right now would be perfection for running. WHERE ARE MY ORTHOTICS! Don't these people know they are ruining my Spring?!?!? I'm looking forward to a longer (and earlier) ride tomorrow. The woods are looking pretty incredible right now with the blooming trees. I may even try the Bastard Hill tomorrow, although there's probably no way I would make it up that grade and distance on the bike.

[twinsavsvikingsfan]

Were you given an ETA on the orthotics?

[BamaDave]

Jim,

2-3 weeks on the orthotics, and I'm now at 2 weeks and 2 days. Not that I'm counting!

---

SUN. 3.25.07
BIKE RIDE

DISTANCE: 22.4 miles
TIME: 1:55:30
AVE. SPEED: 11.6 mph

ELEVATION PROFILE:



-- Pretty good ride with great weather, although kind of hot at times. The hills from mile 8 to 11 are the worst, and I had to stop a couple of times. The incline from about 9.5 to 10 contains the absolute worst uphill stretch in the area as far as grade, and I had to walk my bike up part of it, as I did last time. Maybe someday I'll make it up! LOL. When I run it, I am barely above a walking gait. Kind of a hairy moment on that descent from 11 to 11.5 when I moved over to one side of the road to allow cars to pass and realized that any oncoming cars couldn't see me too well... AND the descent was so steep that my brakes weren't able to stop me completely... only slow me down. Fortunately, there ain't a lot of traffic out here in the sticks! I checked my HR at the top of one steep climb and it was around 160, so I'm still getting it up there pretty high with the biking, although not as high as when I run fast intervals.

[BamaDave]

TUES. 3.27.07
AM BIKE RIDE

DISTANCE: 6.76 miles
TIME: 35:58
AVE. SPEED: 11.3 mph

-- Um, my handlebars popped loose on my Wal-Mart mtn bike (AGAIN and after retightening this AM) about 5 miles in and eventually came completely off. Fortunately a friend saw me and gave me a ride home in her van. I flipped out and bought a new bike this afternoon - A Trek 7.3 FX. That would have meant nothing to me earlier today, but I bought it from a local bike shop, had it fitted properly, tuned up, etc. It's a hybrid bike with roadbike wheels/tires and mountain bike handlebars. The bike shop people thought it would be a good fit for me and the type of riding that I do on sometimes crappy rural roads, dirt/gravel roads at times, etc... but not a ton of riding... mostly crosstraining for running. I was able to ride it just a little bit this evening and, wow, it felt so different and so much better. I didn't realize how hard it is to ride a mountain bike on the street. Very nice - can't wait to ride it in the morning! And I only got into minimal trouble. :p

---

PM WEIGHTS

COSGROVE'S UNDULATING PERIODIZATION PROGRAM PHASE II
UPPER BODY - HORIZONTAL WORKOUT 5
PHASE WEEK 5/ WKT 1

A-C = 6 sets of 3; 321 tempo; 90 sec rest between sets and supersets
D= 3 sets of 12/321/60 sec rest

A1. REVERSE GRIP BENT OVER ROWS: 207.5#: 3; 3; 3; 215#: 3; 3; 3 (+15# from my max of 200# during this workout four weeks ago)

A2. BENCH PRESS: 195#: 3; 3; 3; 200#: 3; 1; 195#: 3; 3 (+5# to 10#)


B1. DB ROWS/ ELBOW OUT: 85#: 6x3 ea. side (+15#)

B2. INCLINE DB PRESS/ PALMS IN: 80# ea. hand: (+10# ea. or 20# total)


C. EZ BAR LYING TRICEPS EXTENSION: 82#: 6x3 (+10 to 20#)


D. DB SWISS BALL CRUNCHES: +100#: 3x12 (+20#)

- I was happy with my gains versus the last time on this workout four weeks ago. Except in bench press, but that's typical for me. I think I just didn't focus on that one set at 200# where I only got one rep but decided to bump back down to 195#.

[twinsavsvikingsfan]

Congratulations on the new addition to the family.

[BamaDave]

Thanks!!!!

---

WED. 3.28.07
BIKE RIDE (on NEW bike!!!)

DISTANCE: 12.15 miles
TIME: 54:38
AVE. SPEED: 13.3 mph

-- The new bike is a vast improvement. I haven't ridden this exact route in awhile, but my average speed first time out on the new bike was 2-3 mph faster. LOL. Still got a very good workout pumping through the hills. Very nice not to have to deal with those grip shifters -- not to mention gears that wouldn't shift properly and not at all on an uphill!!

The bad news is that my Garmin won't communicate with either my home or work computer. I hope it's just a bad cable.

[jruck37]

Did you get your orthotics today?

[BamaDave]

Hey Jamie,

Actually, the nurse did call me this afternoon to tell me they had arrived -- so I walked over there when I had a chance a little after 4pm, and they were already closed for the day. I'll have to pick them up tomorrow and give them a try tomorrow evening before my daughter's soccer practice. Running in town should keep me nice and reigned in... not to mention the hot temps expected.

[twinsavsvikingsfan]

Good news, Dave. I can't wait to hear how they work out.

[jruck37]

Good stuff, Dave... and not a moment too soon!

[twinsavsvikingsfan]

Originally Posted by jruck37

Good stuff, Dave... and not a moment too soon!

You're right: 37 DAYS 12:32:08

[BamaDave]

Originally Posted by twinsavsvikingsfan

You're right: 37 DAYS 12:32:08

It's okay. I didn't register for the race. I signed up to work at water station #4.

[twinsavsvikingsfan]

Originally Posted by BamaDave

It's okay. I didn't register for the race. I signed up to work at water station #4.

Gatorade, please! :p

[BamaDave]

Originally Posted by twinsavsvikingsfan

Gatorade, please! :p

Do you want fries with that?

[jruck37]

Originally Posted by BamaDave

It's okay. I didn't register for the race. I signed up to work at water station #4.

I'm not really running, either. I figured Jim has trained enough to run the race for all 3 of us.

[Kevin Littler]

Hey! Just noticed your change of signature! Typical Team Two bravado.

I'm keeping an eye on you - gotta keep your 'enemies' closer.


Hope your orthotics make a difference mate. Doesn't give you an excuse to give up the foam roller though!