See BamaDave Run (and Lift)

[GG300]

Considering those are your post Holiday stats that is damn impressive Dave. Nice job keeping up your workouts and running considering the hectic schedule that you picked up this spring.

[BamaDave]

Thanks, Gregg. I've only been back to work since Tuesday, and I'm already starting with the poor sleep, etc. I skipped doing anything on Wed altogether. I'm hoping I will be able to keep up a regimen of 3-4 runs per week and 2-3 workouts per week.

--

THURS. 1.10.08
AM RUN

DISTANCE: 5.05 miles
TIME: 37:49
AVE. PACE: 7:29/mile

-- I finished this faster than expected, because I was right at 8:00 pace at mile 2.3. Then I hit a long 0.6 - 0.7 mile uphill, so I must have run the last two miles at sub-7:00. I think I was slower at first due to it being fairly dark. I've noticed my pace perception is off when it's dark.

My upper body is really sore from Tues night's Deck of Cards. I'll take that as a good thing! My pants are feeling a little looser, so even though the scale hasn't indicated much of a drop, I must be on my way down. I'm trying to keep the calorie intake around 2,500 per day. I feel like I'm starving most of the time.

[BamaDave]

FRI. 1.11.08
AM RUN

DISTANCE: 6.2 miles
TIME: 47:31
AVE. PACE: 7:40/mile

-- This morning it was back to chilly temps (mid 30's) after yesterday's kinda warm and muggy run in the 60's. I seem to have strained my left calf a bit. I haven't done that in a long time - I was overdue. Hopefully it will be better by Sunday! I was planning some type of conditioning workout for tonight, but I am borderline zombiefied after yet another crappy night's sleep.

[lance02]

So, the winter break is over, huh...not back at it like the rest of us!!

Nice job on the run, by the way!

[LisaS]

nice run.
Are you teaching this term Dave?

[BamaDave]

Thanks, Lance!

Lisa, yes, I teach full time now. This semester I am teaching both the first and second semesters of Human Anatomy and Physiology, plus two Intro Biology courses. This Summer I will be teaching Microbiology.

[LisaS]

ah - some of my favorites. I wish I was an undergrad again - or just could attend classes forever -- oh wait, they call that a PhD program

[BamaDave]

Actually, I had almost all of my PhD classes in the first year, and then only had to take three courses after that. Four years of lab research, writing papers, etc. I'm really looking forward to the second semester of Anatomy and Physiology. Several of my best students from last semester registered for my section. It's always good to have a nice proportion of strong students.

---
SAT. 1.12.08
PM WORKOUT

NROL STRENGTH I - WORKOUT A (#4)

A. SQUATS: 6 x 120# (warmup); 6 x 220# (warmup); 6 x 285#; 1 x 330#; 6 x 295#; 1 x 350#; 10 x 275#; 17 x 240#


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


B1. BULGARIAN SPLIT SQUATS: (25# each hand): 12; 12; 13 ea. leg

B2. STEP-UPS: (25# each hand): 15; 15; 15 ea. leg (alternated legs each rep)


C1. BACK EXTENSIONS: 10; 10

C2. SWISS BALL CRUNCHES: +75#; 10; 12

-- Looking forward to sore legs and bootay tomorrow. Wasn't too sure about the depth on that 350# squat for the second time - closer this time than last, but I'm not really counting it.

[BamaDave]

SUN. 1.13.08
PM BIKE RIDE

DISTANCE: 13.3 miles
TIME: 1:01:07
AVE. SPEED: 13.1 mph

-- A nice quad-blaster hilly bike ride. This was all I had time for today with my wife gone this morning and then having to leave for a meeting at church this afternoon. I opted for the bike in favor of giving my calf pull from Friday another rest day. It feels good today - should be fine by Tuesday.

[RacerBill]

Nice workout. 17 x 240 squats has to be a killer. And I'm really jealous that you get bike weather in January.

[liftintexas]

Originally Posted by RacerBill

Nice workout. 17 x 240 squats has to be a killer.

I was noticing that, too. Very nice. Wow.

[jruck37]

Wow, Dave. Awesome squat numbers. I'm a couple weeks behind you on S-I. What are you up to after this?

[BamaDave]

Thanks, y'all. The workout had me sore for three days. LOL!

Jamie, I'll probably continue on with Strength II and III. I'm only doing the squat and deadlift workouts due to the problem I've had with right shoulder.

---

TUES. 1.15.08
PM WORKOUT

A. DB BENCH PRESS: 80# each hand: 7; 7; 6; 5

B. DB SNATCHES: 65#: 4 ea.; 4 ea.; 4 ea.; 4 ea.

C. TWO-POINT DB ROWS: 100#: 5 ea.; 5 ea.; 5 ea.; 5 ea.

D. CHIN-UPS: +30#: 4; 4; 3; 3; 3

E. SWISS BALL PUSHUPS (feet elevated): 17; 12; 10

-- Pretty good, but I didn't have much left for those chin-ups!

[jruck37]

Cool, Dave... That's what I plan on doing, as well. I've never really dedicated myself to long-term strength training, so I'm pretty excited.

[BamaDave]

WED. 1.16.08
AM RUN

DISTANCE: 5.05 miles
TIME: 39:11
AVE. PACE: 7:46/mile

-- I started running and had forgotten all about my irritated calf... until I re-irritated it! Of course, I went ahead and finished the run anyway like a moron. Now it's more irritated. I guess I'll be on the bike a few times until this goes away.

We actually had snow here yesterday but no accumulation in most places as temps were above freezing. There's a possibility we could receive several inches of snow Friday night and Saturday for the first time in eons. My kids have never seen a significant snowfall, so I'm hoping this actually happens! There will be mass pandemonium around here if it does snow. In 1993, when Birmingham received an 18-inch snowfall (more than we normally receive in a decade), the city had to be occupied by the National Guard. LOL!

[BamaDave]

THURS. 1.17.08
PM WORKOUT

DECK OF CARDS

SPADES = Swiss-Ball Pushups (feet elevated)

CLUBS = Pullups/Chinups

HEARTS = Inverted Rows

DIAMONDS = Burpees

= 105 of each exercise

TIME: 48:34

-- I'm pretty wiped out and didn't feel like working out but got into it okay once I got down there. I'm semi-planning a bike ride in the AM, but a string of nights with 4-5 hours of sleep may end that idea if I am not wide-eyed and bushy-tailed at 5:00AM.

[UpNorth]

Bump...

Take care of that calf and get some sleep!

P.S. Those are some tough choices for a deck of cards workout...