See BamaDave Run (and Lift)

[BamaDave]

Thanks, guys. Yes, I can tell that FL-III will be loads of "fun!"

---

WED. 9.5.07
AM WORKOUT

NROL FAT LOSS II WKT B#5

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

A1. SNATCH GRIP DEADLIFTS: 240#: 3 x 10

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


B1. BULGARIAN SPLIT SQUATS WITH OVERHEAD PRESS: 2x25# DBs: 1 x 10 ea.; 2x20# DBs: 2 x 10 ea.

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


C1. RDL/BENT OVER ROWS: 120#: 3 x 10

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

-- I couldn't do Chins this morning , but otherwise this went well. I had to back off on the weight with the BSS's/OH Presses - I probably should have used my adjustables and gone with 2x22.5# instead of backing off to 2x20# - but that was still enough to make it a killer. And I finally got the load right on the RDL/Bent Over Rows!

I'm planning a bike ride this evening - the foot is feeling good again (walking), but I have a feeling running today would cause a regression.

[BamaDave]

WED. 9.5.07
PM BIKE RIDE

DISTANCE: 7.1 miles
TIME: 33:09
AVE. SPEED: 12.9 mph

-- The one good thing about exercising during the Summer - longer days! - is rapidly coming to an end. I had to cut this short due to darkness. If I can run by next Wednesday (seems pretty likely ), I'll most likely try out a trail along the Tennessee River near work, which a guy in the area mentioned to me. Supposed to be very nice.

[BamaDave]

THU. 9.6.07
AM WORKOUT

NROL FAT LOSS II - WKT. A#6

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

A1. FRONT SQUATS: 160#: 3x8

A2. WIDE-GRIP INVERTED ROWS (sub for Cable Seated Row): +50#: 8; 8; 7


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

B2. BB PUSH PRESS: 125#: 8; 8; 6


C1. SINGLE LEG RDL'S WITH BARBELL (sub for DYNAMIC LUNGES due to injured foot): 105# BB: 3x8 ea. leg

C2. RUSSIAN TWISTS ON SWISS BALL: +50#: 3x8 ea. side

--One more workout to go and then off to the NROL FL III torture chamber!

I did a dynamic warmup last night before riding my bike, and my foot felt much better on those bodyweight lunges... but still some pain, so I didn't tempt fate by doing weighted ones today.

[lance02]

I hear you on the days getting shorter. It makes it harder for me to get up and exercise in the morning. Seems like I should still be sleeping... Workouts are looking real good.

[gregl515]

NROL FL III and running. A hellish combination!

[kmwest]

Damn it, get better!

(I hope that works.)

[BamaDave]

It feels much better. I may attempt a run tomorrow morning. I'll just have to force myself to stop if I feel any pain. That's the part of the plan I never implement well.

---

FRI. 9.7.07
AM BIKE RIDE

DISTANCE: 9.35 miles
TIME: 43:18
AVE. SPEED: 12.9 mph

-- Lots of long climbing on this one to keep the heart pumping and the legs screaming! Max speed = 37.6 mph. Damn, I'm never going to break the 40 mph barrier! I need to go ride the Bastard Hill - that would put me over 50!

[BamaDave]

SAT. 9.8.07
AM BIKE RIDE

DISTANCE: 14.15 miles
TIME: 1:05:49
AVE. SPEED: 12.9 mph

-- 39 mph max! Dangit. I tried to get down into an aero position on a very steep decline to finally break 40. Maybe this isn't such a smart aspiration - LOL. Sure is fun, though! It was hot. YUCK!

[kmwest]

What bike do you have? I just bought the Trek 1500.

[BamaDave]

Originally Posted by kmwest

What bike do you have? I just bought the Trek 1500.

Mine is a Trek 7.3 Hybrid bike.

I just Google Imaged yours. Looks very nice!! Quite an upgrade from the Wal-Mart bike, eh?!? What do you think about the ride? I couldn't believe the difference when I switched.

I still find bikes somewhat frustrating. I'm already having shifter problems on mine with the large gears. I can't go from 3 to 2 -- I have to drop from 3 to 1 and then back up to 2. Equipment for running is so much less frustrating. Put foot in shoe - tie laces!

[BamaDave]

SUN. 9.9.07
AM WORKOUT

NROL FAT LOSS II WKT B#6

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

A1. SNATCH GRIP DEADLIFTS: 250#: 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: 8/ 5+3 / 4+2+2


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

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


Followed immediately by run:

DISTANCE: 4.1 miles
TIME: 31:27
AVE. PACE: 7:40/mile

-- That was the last workout for Fat Loss II. Well, if the scale was right this morning, I've gained weight on this program rather than lost. LOL! I'll probably have to see where my weight is after getting back into running regularly, because I doubt my glycogen and associated water is cycling like it usually does. This last workout toasted my upper body, and I could barely do chin-ups with the 30 second rest intervals.

I ran right after this workout. My legs felt like jello initially but felt better as I continued to run. In the shade it almost felt tolerable outside, but in the sun it was hot. We should start getting better weather and lower humidity soon. I didn't feel any pain on the sole of my foot near the toes, so I'm keeping my fingers crossed. I was cautious this morning, conscious of my foot landings, etc. I hope I have been hay-eeeeeeled!!!!!!

[bigDman]

Strong Deadlifts

[kmwest]

Originally Posted by BamaDave

Mine is a Trek 7.3 Hybrid bike.

I just Google Imaged yours. Looks very nice!! Quite an upgrade from the Wal-Mart bike, eh?!? What do you think about the ride? I couldn't believe the difference when I switched.

I still find bikes somewhat frustrating. I'm already having shifter problems on mine with the large gears. I can't go from 3 to 2 -- I have to drop from 3 to 1 and then back up to 2. Equipment for running is so much less frustrating. Put foot in shoe - tie laces!

Yes, it was quite an upgrade. But even on clearance, my generally cheap self was having trouble breathing :p. It's worth the money, though. The ride is remarkably smooth and fast; likely due to the carbon fork and seatpost. It was a cool experience pulling out of the national park's parking lot and onto the main biking/running drag, and keeping up with everybody else. It'll be a worthwhile purchase.

I'd suggest looking at online reviews for your bike if you haven't already. They might give tips on how to deal with that - e.g., with my bike I have to hold in the front dérailleur shifter longer to shift from high gears to low gears.

Your bike looks nice as well. You can always put narrower wheels and tires on it if you're looking to make it faster. Do you have regular or clipless pedals?

[lance02]

Originally Posted by BamaDave

I ran right after this workout. My legs felt like jello initially but felt better as I continued to run. In the shade it almost felt tolerable outside, but in the sun it was hot. We should start getting better weather and lower humidity soon. I didn't feel any pain on the sole of my foot near the toes, so I'm keeping my fingers crossed. I was cautious this morning, conscious of my foot landings, etc. I hope I have been hay-eeeeeeled!!!!!!

That's crazy to run after the deadlifts you did!! I'd have a hard time walking, let alone running. Impressive!!

[BamaDave]

Thanks , guys!

Your bike looks nice as well. You can always put narrower wheels and tires on it if you're looking to make it faster. Do you have regular or clipless pedals?

Hell, I don't know on the pedals. I don't have to clip anything, so I guess they are clipless. I don't even have biking shoes and probably won't buy any unless I decide to do a duathlon or tri.

My bike has pretty thin tires already - they were supposed to be racing tires. I've actually considered buying something more durable, because they seem to be wearing quickly on our poorly paved roads.

This is my bike:

http://www.trekbikes.com/us/en/bikes..._path/fx/73fx/

---

MON. 9.10.07
AM RUN

DISTANCE: 6.55 miles
TIME: 49:56
AVE. PACE: 7:37/mile

-- No pain! No ITBS, no back pain, no foot pain. I seem to be back at square one. Hopefully I can progress from here. I'll just be happy for now that I haven't regressed even more than this.

[Egham]

Originally Posted by BamaDave

MON. 9.10.07
AM RUN

DISTANCE: 6.55 miles
TIME: 49:56
AVE. PACE: 7:37/mile

-- No pain! No ITBS, no back pain, no foot pain. I seem to be back at square one. Hopefully I can progress from here. I'll just be happy for now that I haven't regressed even more than this.

Nice run! And, finally....No pain! Good to have you back.