See BamaDave Run (and Lift)

[bigDman]

hope the shoulder feels better

[BamaDave]

Originally Posted by twinsavsvikingsfan

Enjoy the Thanksgiving break from school, Dave! I wish your damn shoulders would feel better for you.

Thanks, Jim - it has been a nice break! Counting the days until Christmas - THREE WEEKS OFF!

Originally Posted by T-Runner

Yes, that is a struggle. Little things you don't even think about can often aggravate a joint injury like that. Hope your healing happens quickly, Dave.

Enjoy your Thanksgiving, and get that shoulder right.

Thanks, T-Runner. Eventually I'll get the shoulder thing straightened out.

Originally Posted by bigDman

hope the shoulder feels better

Thanks, bigD!

---

FRI. 11.23.07
AM WORKOUT

A. DIPS: BW: 12; +30#: 7; 6; 7; 6

B. CHIN-UPS: +30#: 5; 5; 4; 4

C. DB BENCH PRESS: 70# e/h: 8; 7; 6; 5 (F-6)

D. INVERTED ROWS: +25#: 10; 9; 9; 10

E1. STEP-UPS: 50# e/h (100#): 6 ea.; 6 ea. (alternated legs between reps)

E2: LUNGES: 50# e/h (100#): 6 ea.; 6 ea. (alternated legs between reps)

F. HANGING LEG RAISES WITH TWISTS (LEFT-CENTER-RIGHT): 15 total (5 ea. position); 9

G. BICYCLE CRUNCHES: 40 ea. side

-- I'm due for a run, but I will be in Atlanta at my parents' place the next two mornings - so those will be good running days... assuming that it's not pouring down rain.

[Fitwit]

BamaDave, just wanted to say hi to another "Alabamian." I live in N. AL.

[T-Runner]

So...didja run? I'm living vicariously through the running addicts on this forum until I can start up again.

How did/do your shoulders handle the DB bench press vs. the BB bench?

[BamaDave]

Originally Posted by Fitwit

BamaDave, just wanted to say hi to another "Alabamian." I live in N. AL.

Hey, FitWit! Where in North Alabama are you? I live about 25 miles North of Birmingham in Blount County but work in Decatur.

Originally Posted by T-Runner

So...didja run? I'm living vicariously through the running addicts on this forum until I can start up again.

How did/do your shoulders handle the DB bench press vs. the BB bench?

T-Runner - yes, I did get a run in today. I think my shoulder felt a little better on the DB Bench versus the BB Bench. It doesn't bother me much on either, though.

---

SUN. 11.25.07
AM RUN (MARIETTA, GEORGIA)

DISTANCE: 7.3 miles
TIME: 56:32
AVE. PACE: 7:45/mile

-- I didn't get out on Saturday, but this morning I did make it out for a run in my parents' area, which is fairly similar terrain-wise to my area except that it's more up and down versus very long inclines and declines. My pace was reasonable, I think, because even when I am in top running condition, I seem to run 7:20'ish pace in their area.

I'm glad Thanksgiving and all of the assorted food temptations are over. It's definitely time to cut back some weight - I can tell I am heavier than at any point since my initial weight loss in 2001-2002. Some of it is probably muscle gain but definitely not all of it or most of it. If I can get myself into a steady weightloss mode, I would like to get back into the 170's.

[lance02]

Nice chinups Dave!

[BamaDave]

Thanks, Lance!

---

TUES. 11.27.07
AM WORKOUT

NROL STRENGTH I - WORKOUT A (#1)

A. SQUATS: 6 x 270#; 1 x 315#; 6 x 280#; 1 x 335#; 12 x 260#; 20 x 225#

B. and C. SUPERSETS (no rest between sets/ 90 seconds rest between supersets)


B1. BULGARIAN SPLIT SQUATS: (20# each hand): 15; 15; 12 ea. leg

B2. STEP-UPS: (20# each hand): 15; 15; 12 ea. leg


C1. BACK EXTENSIONS: 10; 10

C2. SWISS BALL CRUNCHES: +50#; 10; 10

-- Even though I have limitations right now on upper body workouts due to a problem with my right shoulder, I decided to start doing NROL Strength workouts for the lower body. I'll have to do my own thing for upper body routines - certainly not any of Alwyn's workouts! Starting these routines while eating with a calorie deficit may not be the wisest idea, but I gained weight on NROL Fat Loss so why not try to build strength on a deficit!

I'm pretty happy with my squat strength right now. My PR was 365# when I did NROL Strength during the Summer of 2006. 335# wasn't too difficult today, so I think I have a good shot at achieving a new PR. On the other hand, I'm planning to re-increase my running, so that may impact things in a negative way.

My AM weigh-ins that past two days have been 193.0 and 194.5 - definitely my highest weights since sometime in the Spring of 2002. Of course, I had a much higher bodyfat back then, but nevertheless, I prefer to be lighter than I am right now!

[kmwest]

Enjoy Strength I... I'm midway through that phase and it's a bitch!

[Fitwit]

Originally Posted by BamaDave

Hey, FitWit! Where in North Alabama are you? I live about 25 miles North of Birmingham in Blount County but work in Decatur.

Hey Dave, I live just north of Huntsville. I was in Decatur today I took my son to Off the Walls!

[jruck37]

Originally Posted by BamaDave

Thanks, Jim - it has been a nice break! Counting the days until Christmas - THREE WEEKS OFF!

So... That's why you took that job!

Nice squats, Dave. I'll be re-starting Strength I by New Year's.

[BamaDave]

Originally Posted by kmwest

Enjoy Strength I... I'm midway through that phase and it's a bitch!

I've done the whole NROL Strength program before, so I know the bitchiness that I am diving into!

Originally Posted by Fitwit

Hey Dave, I live just north of Huntsville. I was in Decatur today I took my son to Off the Walls!

I actually know very little about Decatur, since I live much closer to Birmingham. LOL! And I really don't get to see much of the city, since I actually work across the Tennessee River in Limestone County. Huntsville is a great place - I especially like the Monte Sano area and am hoping to get to do some trail running there after work during the Summer.

Originally Posted by jruck37

So... That's why you took that job!

Nice squats, Dave. I'll be re-starting Strength I by New Year's.

I've NEVER had 3 weeks off from work. I don't even think I've ever had two consecutive weeks off. I'll probably have to start doing some prep for the Spring semester during that time, but the break will be very welcome!

---

WED. 11.29.07
AM RUN

DISTANCE: 5.05 miles
TIME: 38:21
AVE. PACE: 7:36/mile

-- My legs were sore!!! Actually, my glutes were the most sore, and it's those damned BSS's that did it!

[BamaDave]

Weigh-ins for my records:

11/26 - 193.0
11/27 - 194.5
11/28 - 191.0
11/29 - 191.5

[lance02]

Great start to the Strength routine Dave! That's some impressive weight you're moving on the squats. The NROL Strength programs are my favorites in the NROL series. I think it has something to do with the combination of hitting a few PR's, and the longer rest periods!!

[BamaDave]

Thanks, Lance. I like them, too, although they are hard work.

------

FRI. 11.30.07
AM WORKOUT

A. DB BENCH PRESS: 75# each hand: 8; 6; 6; 4

B. TWO-POINT DB ROWS: 80#: 8 ea.; 8 ea.; 6 ea.; 7 ea. side

C. PULLUPS: BW: 8; +30#: 3; 3; 3

D. SWISS BALL PUSHUPS (FEET ELEVATED): 18

-- Not much time on Friday morning, so I did some upper body stuff. I need to get some runs in this weekend! I read the arguments in NROL in favor of doing the 2-point DB rows instead of the standard ones with an arm and a knee used for support on the bench, so I'll try to stick with the 2-point ones even though it's more fun for the ego to use higher loads with the traditional exercise.

[BamaDave]

SAT. 12.1.07
PM RUN

DISTANCE: 6.2 miles
TIME: 47:25
AVE. PACE: 7:39/mile

-- Nice afternoon for a run - temps in the 60's.

[twinsavsvikingsfan]

yeah,yeah,yeah. I'm going to have to break out the screw shoes to run on the ice today.