See BamaDave Run (and Lift) - Page 69 - JP Fitness Forums

Lifty · 08-10-2007, 12:22 PM

Quote:

Originally Posted by BamaDave

THURS. 8.9.07
PM WORKOUT

NROL FAT LOSS II WKT B#1

3 sets of 12 / 60 sec rest between sets and supersets

A1. SNATCH GRIP DEADLIFTS: 220#: 3 x 12

A2. T-PUSHUPS: 10#: 12 (6 ea. side); 15#: 12 / 12

B1. BULGARIAN SPLIT SQUATS WITH OVERHEAD PRESS: 2x15# DBs: 12 ea./ 12 ea./ 12 ea.

B2. CHIN-UPS: 10+2/ 9+3/ 5+3+4

C1. RDL/BENT OVER ROWS: 125#: 8/ 10/ 10

C2. LOWER BODY RUSSIAN TWISTS: 3 x 12 ea.

-- The snatch grip DL's were tougher than I expected. This was my first time with the BSS/Shoulder Press combo exercise - I wasn't sure what weights to use. They're hard! The RDL/ Bent Over Row combo was harder than I expected, and I couldn't get 12... and didn't feel like re-plating the bar. LOL. I've been treading water on pullups and chinups with the Fat Loss program so far.

I received a job offer for a teaching position at another college yesterday, which was a surprise, since I didn't think my finalist interview had gone especially well. This is a big change for me, since I have been doing almost fulltime research with occasional teaching. But I really enjoy teaching and am looking forward to the career change! Just to make it extra challenging, I have to start this new position on MONDAY (nothing like last minute interviews).

I'm expecting to be a nutcase this Fall with having to prep for four courses and labs that I haven't taught before!

My foot is still bugging me, so no running today - probably a bike ride this evening in the inferno.

JOB OFFER?!?!! AWESOME!!! Congrats. Um looks like you are in need of some celebration!

I am liking the look of your w/o's. I am in FLI (tomorrow I begin) So soon I will be in pain like you.

I am REALLY excited though. Well, you do your best to stay on track today and let that foot feel better. No jumping jacks today. hehe

RobLL · 08-10-2007, 01:44 PM

Quote:

Originally Posted by BamaDave

THURS. 8.9.07
PM WORKOUT

NROL FAT LOSS II WKT B#1

3 sets of 12 / 60 sec rest between sets and supersets

A1. SNATCH GRIP DEADLIFTS: 220#: 3 x 12

A2. T-PUSHUPS: 10#: 12 (6 ea. side); 15#: 12 / 12

B1. BULGARIAN SPLIT SQUATS WITH OVERHEAD PRESS: 2x15# DBs: 12 ea./ 12 ea./ 12 ea.

B2. CHIN-UPS: 10+2/ 9+3/ 5+3+4

C1. RDL/BENT OVER ROWS: 125#: 8/ 10/ 10

C2. LOWER BODY RUSSIAN TWISTS: 3 x 12 ea.

-- The snatch grip DL's were tougher than I expected. This was my first time with the BSS/Shoulder Press combo exercise - I wasn't sure what weights to use. They're hard! The RDL/ Bent Over Row combo was harder than I expected, and I couldn't get 12... and didn't feel like re-plating the bar. LOL. I've been treading water on pullups and chinups with the Fat Loss program so far.

I received a job offer for a teaching position at another college yesterday, which was a surprise, since I didn't think my finalist interview had gone especially well. This is a big change for me, since I have been doing almost fulltime research with occasional teaching. But I really enjoy teaching and am looking forward to the career change! Just to make it extra challenging, I have to start this new position on MONDAY (nothing like last minute interviews).

I'm expecting to be a nutcase this Fall with having to prep for four courses and labs that I haven't taught before!

My foot is still bugging me, so no running today - probably a bike ride this evening in the inferno.

Those exercises and weights are now only fond memories - hope your enjoying all of it.

And again congratulations on the new position. Four new preps - lottsa fun HaHa. But you will enjoy it too.

BamaDave · 08-10-2007, 08:25 PM

Thanks, everybody! It's been a whirlwind last few days. I never did get around to a bike ride this evening - got home way too late from work. Night biking is not an option around here.

lance02 · 08-10-2007, 10:00 PM

Hey Dave, congrats on the new position -- sounds like it will be an exciting fall coming up for you!!

Victoria · 08-11-2007, 07:49 AM

Congratulations on the new job, Dave!!! That's exciting....and a bit scary, I'm sure. What do you teach again?

Keep havin' fun with FLII.....BSSs, BWHAHAHAHA!!!!!

BamaDave · 08-11-2007, 11:04 AM

Thanks, Lance and Victoria. I will be teaching various Biology courses, and I will have to review lots and lots of stuff as refresher... which means lots of prep time.

---

SAT. 8.11.07
AM BIKE RIDE

DISTANCE: 11.1 miles
TIME: 52:11
AVE. SPEED: 12.8 mph

-- My foot is still not healed enough for running. I have a feeling that I aggravated it by doing lunges the other night (duh). I'll have to sub something else for those temporarily. I can't say I was too devastated over not being able to run this morning, since temps are already above 90° even fairly early. It seems like the humidity has dropped, and biking really wasn't that bad except when climbing. My ave. speeds on bike rides around here haven't changed much since back in March/April when I was doing a lot of biking, so I'm pretty happy about that.

BamaDave · 08-12-2007, 06:46 PM

SUN. 8.12.07
AM BIKE RIDE

DISTANCE: 13.7 miles
TIME: 1:00:00
AVE. SPEED: 13.7 mph

-- Good workout on the bike. I wish I had gotten out there earlier and had done a few more miles. Hot but not as brutally humid - similar to yesterday. My max speed was 38.5 mph according to the Forerunner. Cool!

lance02 · 08-12-2007, 09:26 PM

Nice top speed Dave -- must have been a nice hill you were coming down! That can be a real rush.

UpNorth · 08-13-2007, 06:35 AM

40 MPH is pretty damn fast! Good luck with your first day on the job.

BamaDave · 08-14-2007, 10:19 PM

Thanks, guys. Yep the almost 40 was on a long, steep downhill. I can't seem to crack 40 - although I certainly think I would if I actually let myself go full speed down my nemesis the "Bastard Hill," which I haven't run in a very long time!

The first day at the new job was LOOOOOOOOOONG!!!!!

----

TUES. 8.14.07
PM WORKOUT

NROL FAT LOSS II - WKT. A#2

SUPERSETS WITH FULL REST/45 sec/ 3 sets of 10 for all exercises

A1. FRONT SQUATS: 150#: 3x10

A2. WIDE-GRIP INVERTED ROWS (sub for Cable Seated Row): +25#: 3x10

B1. SUPINE HIP EXTENSIONS w/ LEG CURL: 3x10

B2. BB PUSH PRESS: 117.5#: 10; 10; 9

C1. SINGLE LEG RDL'S WITH BARBELL (sub for DYNAMIC LUNGES due to injured foot): 80# BB: 3x10 ea. leg

C2. RUSSIAN TWISTS ON SWISS BALL: +25#: 3x10 ea. side

-- My foot injury finally seems to be almost healed, but since I'm pretty sure lunges aggravated it last week... I decided not to do those this week. So I subbed in single leg RDL's, even though it's not an ideal replacement. I was afraid to do step-ups due to potential for aggravation. I probably should have tried static lunges, but for some reason I really hate those! LOL

GG300 · 08-15-2007, 07:30 AM

Dave I am still catching up from vacation so Congrats on the new job and enjoy all the new challenges it presents.

BamaDave · 08-16-2007, 05:35 AM

Thanks, Gregg. It will be a challenge for sure!

---

WED. 8.15.07
PM BIKE RIDE

DISTANCE: 9.8 miles
TIME: 46:22
AVE. SPEED: 12.7 mph

-- Pretty good ride. I think the temp was below 100° when I started. LOL! The humidity is very low, so it's completely different from our typical Summer conditions. It's hot, but I would take yesterday's 105° high (hottest August day ever in Birmingham) with low humidity over our typical 93° sauna. I'm still leery of running - I'm hoping by this weekend I can give it a try. I hope I don't have a stress fracture. I don't think so - it's hard to heal an injury in this spot, since I do have to walk!

UpNorth · 08-16-2007, 06:45 AM

Man, you guys are really suffering in the heat this summer!

Heal foot, heal! Damn, nagging injuries...

BamaDave · 08-16-2007, 09:42 PM

Quote:

Originally Posted by UpNorth

Heal foot, heal! Damn, nagging injuries...

Yes, last year I turned 40, and everything went to hell! I've never had so many back-to-back annoyances.

----

THURS. 8.16.07
AM WORKOUT

NROL FAT LOSS II WKT B#2

3 sets of 10 / 45 sec rest between sets and supersets

A1. SNATCH GRIP DEADLIFTS: 230#: 3 x 10

A2. T-PUSHUPS: 20#: 3 x 10 (5 ea. side)

B1. BULGARIAN SPLIT SQUATS WITH OVERHEAD PRESS: 2x20# DBs: 3 x 10 ea.

B2. CHIN-UPS: 10/ 7+3/ 6+2+1+1

C1. RDL/BENT OVER ROWS: 125#: 8/ 10/ 10

C2. LOWER BODY RUSSIAN TWISTS: 3 x 10 ea.

-- Ouch.

Egham · 08-17-2007, 08:13 AM

Quote:

Originally Posted by BamaDave

Yes, last year I turned 40, and everything went to hell! I've never had so many back-to-back annoyances.

Just 40? Your warranty shouldn't expire for another 15 years or so. Hang in there, youngsters tend to heal relatively fast.

Great workout, BTW.

gregl515 · 08-17-2007, 03:33 PM

If you keep this up you will be able to challenge Johnka for hot male professor!

UpNorth · 08-17-2007, 06:40 PM

Quote:

Originally Posted by BamaDave

Yes, last year I turned 40, and everything went to hell! I've never had so many back-to-back annoyances.

I'm turning 40 in less than 6 months. Is that what I have to look forward to!?