See BamaDave Run (and Lift)

[BamaDave]

Thanks, Jeff. It's good to be running again. But I'm really getting tired of having to say that over and over this year, so I hope this is the last time I have to "start" running again! No more injuries!

Jim, we started classes on Monday. So far, so good. Tomorrow is my "hell" day with almost non-stop classes from 9:30AM to 9:00PM. There is a nice mix of students in the Community College environment with some being the traditional ones "fresh out of high school" and many who are older and with families and going to back to school to improve their career prospects. I couldn't have stumbled into a better department - everyone is welcoming and funny but very dedicated to teaching. It's very challenging, though, to prep for classes that I haven't taught previously... so the first few semesters will be tons of work. Obviously this is not a job that is going to make me rich (neither was research - LOL), but I think it will be very rewarding and I'll have a strong sense of helping people. Often in research it's hard to maintain that sense, because your own personal research projects are such a tiny piece of the overall picture. If I had to do it all over again, I would probably go to med school - but I'm too old for that now.

I'm trying to figure out how to manage my exercise schedule, since I now have four evenings per week wiped out - two teaching and two with soccer practice for my 8 year old's soccer team that I am assistant coaching!

---

WED. 8.22.07
AM WORKOUT

NROL FAT LOSS II - WKT. A#3

SUPERSETS WITH FULL REST: 30 sec/ 3 sets of 8 for all exercises

A1. FRONT SQUATS: 155#: 3x8

A2. WIDE-GRIP INVERTED ROWS (sub for Cable Seated Row): +25#: 3x8


B1. SUPINE HIP EXTENSIONS w/ LEG CURL: 3x8

B2. BB PUSH PRESS: 120#: 3x8


C1. SINGLE LEG RDL'S WITH BARBELL (sub for DYNAMIC LUNGES due to injured foot): 2 x 45# DB's: 3x8 ea. leg

C2. RUSSIAN TWISTS ON SWISS BALL: +30#: 3x8 ea. side

-- I was happy with this one, since I seemed to get the loads right or almost right for the 30 sec rest interval setup. I also had enough equipment to set everything up, so I couldn't cheat by having some extra rest time to reconfigure equipment. I could have handled more on the push presses, the inverted rows, and the front squats, but overall the workout went well. Inverted rows are hard for me to load - I can't do them with more than one plate stacked, because they slip off my chest -- so I either have to do 10#, 25#, or 50# loads. 25# was too low, but I'm certain 50# would have been an overload.

My original plan was for this to be a two-a-day with a run tonight, but I'm wiped out AND it was still almost 100° shortly before sundown. I'll run really early in the AM instead.

[jruck37]

Originally Posted by BamaDave

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!

I'm a little late to the party here.. but Congratulations, Dave! I'm glad to hear that things are working out for you.

[twinsavsvikingsfan]

How'd the "hell" day go?

[BamaDave]

Thanks, Jamie!

---

THURS. 8.23.07
AM RUN

DISTANCE: 6.05 miles
TIME: 46:35
AVE. PACE: 7:42/mile

-- Meh.

[Egham]

Not a bad run at all, Dave. Especially when you consider the heat and humidity.

[kmwest]

Do you have breaks during the day during which you can get a workout in?

[lance02]

Sounds like the job is starting out well for you Dave -- good to hear. Good luck on working out your schedule to find times to lift/run. Temps you're dealing with have to be a killer.

On another note, good luck to you and your soccer team this year. I'm coaching my 8 year old in soccer as well this fall. I say we need a field trip your way in October for a game -- now if I could just convince the all the parents!!

[BamaDave]

Originally Posted by Egham

Not a bad run at all, Dave. Especially when you consider the heat and humidity.

Thanks, Egham. I'll still whine a lot until I get back to where I used to be!

Originally Posted by twinsavsvikingsfan

How'd the "hell" day go?

It really wasn't too bad. Thankfully, my Thursday night class is the "fastest" of my three sections of Anatomy&Physiology, so we actually finished 20-25 minutes earlier than the other two groups.

Originally Posted by kmwest

Do you have breaks during the day during which you can get a workout in?

Well, we are allotted 30 minutes of "wellness" time per day. But you have to deduct it from your lunch hour. Who thinks this stuff up? LOL. I could probably restructure my office hours so that I could get one in on one or two days per week, but then I have to take a shower, get re-dressed, etc. etc. I haven't even seen the gym yet!

Originally Posted by lance02

Sounds like the job is starting out well for you Dave -- good to hear. Good luck on working out your schedule to find times to lift/run. Temps you're dealing with have to be a killer.

On another note, good luck to you and your soccer team this year. I'm coaching my 8 year old in soccer as well this fall. I say we need a field trip your way in October for a game -- now if I could just convince the all the parents!!

Lance, that sounds good!! The Gardendale (Alabama) Chicks would love to take on a team from Wisconsin!

---

FRI. 8.24.07
PM WORKOUT

NROL FAT LOSS II WKT B#3

3 sets of 8 / 30 sec rest between sets and supersets

A1. SNATCH GRIP DEADLIFTS: 235#: 3 x 8

A2. T-PUSHUPS: 20#: 3 x 8 (4 ea. side)


B1. BULGARIAN SPLIT SQUATS WITH OVERHEAD PRESS: 2x25# DBs: 3 x 8 ea.

B2. CHIN-UPS: 10 (oops - supposed to be 8!) / 4+3+1 / 8


C1. RDL/BENT OVER ROWS: 130#: 3 x 8

C2. LOWER BODY RUSSIAN TWISTS: 3 x 8 ea.

-- Good workout, except that I got interrupted a couple of times, which threw me off the 30 sec rest interval schedule.

----

SUN. 8.26.07
AM RUN

DISTANCE: 10.0 miles
TIME: 1:17:56
AVE. PACE: 7:48/mile

-- I guess not too bad for 10. I was actually averaging 7:20's through 7.0, and then I had two miles of uphill and had to take a couple of brief walk breaks since I was getting pretty woozy and loopy. The heat has backed off a little - thankfully! In the shade it seemed almost bearable, but the last 5 miles were very exposed on open country roads in full sun.

[lance02]

10 chinups -- awesome!

[BamaDave]

Thanks, Lance!

---

MON. 8.27.07
AM WORKOUT

NROL FAT LOSS II - WKT. A#4

SUPERSETS WITH FULL REST: 60 sec/ 3 sets of 12 for all exercises

A1. FRONT SQUATS: 150#: 3 x 12

A2. WIDE-GRIP INVERTED ROWS (sub for Cable Seated Row): +25#: 12; 12; 10


B1. SUPINE HIP EXTENSIONS w/ LEG CURL: 3 x 12

B2. BB PUSH PRESS: 120#: 10; 8; 8


C1. SINGLE LEG RDL'S WITH BARBELL (sub for DYNAMIC LUNGES due to injured foot): 90# BB: 3 x 12 ea. leg

C2. RUSSIAN TWISTS ON SWISS BALL: +30#: 3 x 12 ea. side

-- Happy with the front squats, annoyed with the push presses. I guess I really regressed on shoulder pressing when I had my back injury. Running has re-annoyed the injury on my forefoot around some toes, so I subbed the RDL's for the lunges again.

[Egham]

Originally Posted by BamaDave

-- Happy with the front squats, annoyed with the push presses. I guess I really regressed on shoulder pressing when I had my back injury. Running has re-annoyed the injury on my forefoot around some toes, so I subbed the RDL's for the lunges again.
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Those are nice squats, Dave.

Sorry to hear that your injury has been re-annoyed. As aggravating as it may be, perhaps it would be best just to avoid what annoys it and let it heal so you can get on with things.

[GG300]

Well, we are allotted 30 minutes of "wellness" time per day. But you have to deduct it from your lunch hour. Who thinks this stuff up? LOL. I could probably restructure my office hours so that I could get one in on one or two days per week, but then I have to take a shower, get re-dressed, etc. etc. I haven't even seen the gym yet!

Years ago I tried working out on my lunch hour and found it hopeless. By the time you figure 20 minutes total travel time and another 20 minutes for showering up you can hardly get in a decent warm up. I am sure somone with your dedication will find a way to make it all work. As they always say "where there is a will there is a way". Glad to hear the teaching is going well.

[jruck37]

You must have dominated shoulder presses before you hurt your back... 120 lbs for 8-10 reps is nothing to sneeze at... Ha-choo!










Oops. :p

[BamaDave]

Originally Posted by Egham

Sorry to hear that your injury has been re-annoyed. As aggravating as it may be, perhaps it would be best just to avoid what annoys it and let it heal so you can get on with things.

Well, I thought I had it under control, but I guess 10 miles was too much for the foot. I'm still trying to run through it and be careful, but we'll see. Lunges are definitely out until it heals, though - those aggravate it the most by far.

Originally Posted by GG300

Years ago I tried working out on my lunch hour and found it hopeless. By the time you figure 20 minutes total travel time and another 20 minutes for showering up you can hardly get in a decent warm up. I am sure somone with your dedication will find a way to make it all work. As they always say "where there is a will there is a way". Glad to hear the teaching is going well.

Thanks, Gregg -- yeah, it's not easy to work it into the daytime schedule. I need to figure out where to run in the area around the school, because I likely will need to do some after-work runs before it gets dark.. especially since it's a 60 mile commute for me each way.

Originally Posted by jruck37

You must have dominated shoulder presses before you hurt your back... 120 lbs for 8-10 reps is nothing to sneeze at... Ha-choo!

8-10 at 120# would have always been good for me on shoulder presses, but with push presses I should be getting more. I must not be getting enough momentum in there from the leg push.

--

TUE. 8.28.07
PM WORKOUT

NROL FAT LOSS II WKT B#3

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

A1. SNATCH GRIP DEADLIFTS: 230#: 3 x 12

A2. T-PUSHUPS: 15#: 3 x 12 (6 ea. side)


B1. BULGARIAN SPLIT SQUATS WITH OVERHEAD PRESS: 2x20# DBs: 3 x 12 ea.

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


C1. RDL/BENT OVER ROWS: 120#: 9; 12; 8

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

-- This one wiped me out pretty well, and it was one of those nights when it was a good thing I had a routine mapped out for me, or I would have slacked off! I can't seem to get the load right on the RDL/BENT OVER ROW'S except for the 8-rep routine.

--

WED. 8.29.07
PM RUN

DISTANCE: 5.05 miles
TIME: 41:19
AVERAGE PACE: 8:11/mile

-- Running out of daylight - see above about needing to find a place to run around work! I went easier on this one trying not to hurt my foot. I wanted to run farther, but it was dark and running in the dark ain't too cool out here in the boonies with no light at all! One thing about running near work is that it's in the Tennessee River Valley and almost pancake flat - completely different from here in hillbilly country! I should be able to find some "fast" courses.

[bigDman]

Nice deadlifting