See BamaDave Run (and Lift)

[BamaDave]

SAT. 9.29.07
PM WORKOUT

NROL FAT LOSS III WKT. B #3

A. GIANT SET (4 sets of 10-12; No rest between sets; 60 sec between giant sets)

A1. FRONT SQUATS: 155#: 12/ 11/ 11/ 8

A2. CHINUPS: 11/ 10/ 9+3/ 5+3+2

A3. STEP-UPS: 2x25# DBs: 4 x 12 ea. leg

A4. DB PUSH PRESS: (2x40#): 4 x 12


B. GIANT SET (2 sets of 20; No rest between sets; 60 sec. between supersets)

B1. SQUATS: 175#: 2 x 20

B2. WIDE GRIP PULLUPS - feet on bench for assist: 18/ 20

B3. STEP-UPS: 2x20# DB's: 20 ea. leg / 15 ea. leg

B4. DB SHOULDER PRESS: 2 x 30#: 18 / 14


C. WEIGHTED SIT-UPS: +80#: 12/ 10

-- I've had a shower, and I'm still shaking after this round of torture! My shoulder is still bothering me, although I did increase loads this time... still not where they should be. I missed a few reps on some exercises, but I guess I would rather go a little too heavy than too light. I think my front squatting is going well - after I finish FL III, I'll have to try some lower rep front squats and see where I am. I don't think I ever went higher than about 220 on those, and that was marginal. I need to continue to raise the load on the 20-rep back squats.

I'm hoping for a decent run in the AM. I am really not on track for a long distance race at this point. I'm hoping that once soccer season is over, that will open up my schedule to something slightly more sane. I may have to target the Mount Cheaha 50K at the end of February as a goal race rather than the one at the end of January.

[twinsavsvikingsfan]

Hey, Dave, I'm looking to spring for my next race as well. Even that may be tough for me, seeing that I'll be working hours on end during the busy tax season.

Great lifting, though!

[Egham]

Your lifting looks like it's really going well..... Impressive loadings for all those reps! Now, if you can just get that shoulder working as it should....

[BamaDave]

Thanks, guys! I haven't figured out the shoulder at all. Right now it feels fine. I'm sure I need to be doing some Inside-Out Mobility stuff, but on a time crunch it's easy to talk myself out of it since those exercises are so boring.

--

SUN. 9.30.07
AM RUN

DISTANCE: 10.0 miles
TIME: 1:19:28
AVE. PACE: 7:57/mile

-- I was feeling that workout from last night! The temps were pretty nice for this one. In shade it was downright comfortable. In the sun still warm. About 10 degrees cooler and cloudy would be ideal!

[bigDman]

nice run

[lance02]

Impress workout Dave! I'd say those are damn impressive numbers on your front squats.

[RacerBill]

Workouts are impressive. But I have to plug some mobility for the shoulder. Believe me, I know it's boring, but at most it doesn't take very long, just a few minutes. Having shoulder surgery is no fun at all. And then you'll have to do 20 minutes of mobility 3 times a day just to get back to where you were before.

[BamaDave]

Thanks, guys. Bill, I guess we 41 year-olds have to do some extra maintenance work to keep things in shape. I've been pretty good about lower body mobility stuff, so I need to get on the upper body bandwagon as well. I tried I/O for awhile, but for some reason I was spending 15-20 minutes on it.

I suspect that inverted rows may be causing this thang in my right shoulder. I've been doing a lot of those since starting NROL Fat Loss, and that's when it started.

[BamaDave]

WED. 10.3.07
AM WORKOUT

NROL FAT LOSS III WKT. A #4

A. GIANT SET (4 sets of 10-12; No rest between sets; 60 sec between giant sets)

A1. DEADLIFTS: 200#: 4 x 12

A2. EXPLOSIVE PUSHUPS: 4 x 12

A3. BULGARIAN SPLIT SQUATS: 2x30# DBs: 4 x 10 ea. leg

A4. TWO-POINT DB ROWS: 60# DB: 12/ 12/ 10/ 10


B. GIANT SET (2 sets of 20; No rest between sets; 60 sec. between supersets)

B1. DEADLIFT OFF BOX (PLATFORM): 135#: 20; 20

B2. DB BENCH PRESS: 2x45# DB's: 2 x 20

B3. WALKING LUNGES WITH SIDE BENDS: 2x25# DB's: 2 x 20 (10 ea. leg)

B4. INVERTED ROWS (sub for Cable Seated Rows): BW: 15 / 13


C. HANGING LEG RAISES: 13 / 10

-- This was supposed to have been my Tuesday night workout... but that got nixed after I had to sit on the interstate forever due to an accident and didn't get home from work until almost 10:00pm! This workout was torture as always.

PM TRAIL RUN

DISTANCE: 4.0 miles
TIME: 29:37
AVE. PACE: 7:24/mile

-- Better pace than last week's trail run. I did wear my Puma trail runners this time. It was almost dark for the second half, and I have to admit that running on a dark trail is a little bit difficult! At least the soil on the Tennessee River is a bright grey color, so I could still see the trail.

[Barrett]

Nice trail run Bama. Your lucky to have trails near you Keep up the nice runs!

[UpNorth]

So now that you're back in the swing of things, you have any races picked out?

[BamaDave]

Thanks, Barrett!

Jeff - I doubt I will do any races this Fall. I'm not going to be able to threaten any of my PR's anytime soon, and I'm not motivated right now to race just for the sake of racing. I'm hoping to run one or two 50K trail races this Winter - both of which are very intense and challenging. That will hinge on my training schedule. Right now I am doing well to get 4 runs in per week, and I don't know that I will be able to get ready for a 50K on that schedule. When youth soccer season ends in a few weeks, that will give me a little more free time for training.


---
THURS. 10.4.07
AM RUN

DISTANCE: 5.05 miles
TIME: 39:36
AVE. PACE: 7:50/mile

-- My legs were tired this morning. And it's nasty humid again. Sheesh.

[bigDman]

nice pulling Bama

[BamaDave]

Thanks, Big D!

---

SAT. 10.7.07
AM RUN

DISTANCE: 5.05 miles
TIME: 38:15
AVE. PACE: 7:35/mile

-- This was the first time I pulled out the Puma H-Streets since my toe injury. This was a decent time for me on this course. I swear my legs feel less fatigued after using those shoes than any others - I imagine since they force you to land on the parts of your foot that absorb shock the best. I'm paranoid about the protruding rocks in our pavement around here, though - I can really feel them under those thin soles, and I strongly suspect that's what bruised the location around the toes on my left foot.

Now I'm debating whether to do an NROL FL workout or make Sunday a double-up day.

[BamaDave]

SUN. 10.7.07
AM RUN

DISTANCE: 9.0 miles
TIME: 1:12:27
AVE. PACE: 8:03/mile

-- Not thrilled with my time, but it was hot in the sun and very humid. What month is this again? The ground is as dry as Arizona around here but the air feels like South Louisiana.

[UpNorth]

Originally Posted by BamaDave

Thanks, Big D!

---

SAT. 10.7.07
AM RUN

DISTANCE: 5.05 miles
TIME: 38:15
AVE. PACE: 7:35/mile

-- This was the first time I pulled out the Puma H-Streets since my toe injury. This was a decent time for me on this course. I swear my legs feel less fatigued after using those shoes than any others - I imagine since they force you to land on the parts of your foot that absorb shock the best. I'm paranoid about the protruding rocks in our pavement around here, though - I can really feel them under those thin soles, and I strongly suspect that's what bruised the location around the toes on my left foot.

Now I'm debating whether to do an NROL FL workout or make Sunday a double-up day.

I see you haven't given up on the H-Streets yet. You mentioned in my log that my black and white design looks nicer than yours -- what are you sporting? I saw a nice pair of red ones with a brown stripe in the Puma outlet this weekend. It couldn't be worse than that

I wouldn't be surprised if you caught a rock under those thin soles causing your bruising. I've certainly had a couple of stingers on some runs if I catch a stone or two underneath my landing. However, I've noticed that my feet have toughened up quite a bit using these shoes. For example, I have a crushed stone driveway and only until this summer have I been able to walk on it barefoot comfortably.

[BamaDave]

Jeff, mine are white with a blue and white stripe - they're not ugly but not anything to get excited about either.

I don't know whether my feet have toughened up, but I'm usually barefoot anyway when at home and do all of my weight training barefoot. Of course, I don't weight train on crushed stone or anything! I haven't given up on the H-Streets, but I am proceeding with caution. Now I have those damned sore calves to contend with again! The run on Saturday didn't bother them much, but the nine miler on Sunday did!

--

MON. 10.8.07
AM WORKOUT

NROL FAT LOSS III WKT. B #4

A. GIANT SET (4 sets of 10-12; No rest between sets; 60 sec between giant sets)

A1. FRONT SQUATS: 160#: 10/ 10/ 10/ 10

A2. CHINUPS: 12/ 11/ 9+3/ 8+3

A3. STEP-UPS: 2x30# DBs: 12 ea./ 10 ea./ 10 ea./ 10 ea.

A4. DB PUSH PRESS: (2x45#): 4 x 12


B. GIANT SET (2 sets of 20; No rest between sets; 60 sec. between supersets)

B1. SQUATS: 185#: 2 x 20

B2. WIDE GRIP PULLUPS - feet on bench for assist: 20/ 20

B3. STEP-UPS: 2x20# DB's: 20 ea. leg / 20 ea. leg

B4. DB SHOULDER PRESS: 2 x 30#: 16 / 17


C. WEIGHTED SIT-UPS: +100#: 10/ 8

-- This went well in general, although I am noticing that as I push up the loads, the workouts are slowing down. I have to catch my breath between sets for longer periods. That's not really the intent of FL3, but I plan to stick with it since the workouts are still extremely challenging and exhausting, and I'm not really trying to lose fat... and they are certainly still fast-paced enough! In fact, this program is going to kill me I think! LOL! Still being cautious with the shoulder. I have a feeling I'm going to need to lay off anything that bugs the shoulder to get this to go away. Don't ask me why I haven't already learned that lesson.