See BamaDave Run (and Lift)

[Bill2380]

Damn Dave, you are a squattin' machine. I like the deck of cards idea. I didn't want to do the CrossFit WOD the other night and thought I'd try it out. I tore through all the junk drawers in the house and couldn't find an intact deck. My son had taken them all to college with him, along with my 35 lbs hex dumbbells. Four more months and I can reclaim my stuff for good.

[BamaDave]

Bill, I would definitely be missing those 35# hex dumbbells! Do you have some leverage here - can you revoke tuition payment or something?

---

MON. 1.28.06
PM WORKOUT

COMPLEX B (4 sets of 5 reps of ea. exercise per complex/ 90 sec rest between complexes)

*ROMANIAN DEADLIFTS
*HANG CLEAN + FRONT SQUAT + PUSH PRESS IN SERIES
*REVERSE LUNGES (alternate legs, 5 reps per leg per complex)

-105# for complexes

Followed by:

A1. SWISS BALL PUSHUPS (feet elevated): 20/ 15/ 12/ 11

A2. TWO-POINT DB ROWS: 100#: 5 ea./ 5 ea./ 5 ea./ 5 ea.

-- It was late when I got home from work, and I really did not feel like working out - so I was "thankful" for Alwyn's fast kick-ass complex routine. 105# seemed about right - the limiting movements were the hang cleans and awkwardness with reverse lunges (haven't done those very much). Tomorrow night I am planning a longer workout with some leg stuff. I'll be damned if I didn't do a nice number on my calf yesterday while running, so I'm not planning to run again until Wednesday. On a better not, 105# felt fine on the push presses; no pain in the shoulder, and that was 10# more than I used on Saturday for complexes.

[jruck37]

Just checking in, Dave. You're a machine!

[kfisherx]

I am totally blown away by your workouts man. You are such an inspiration for me. One day I too will have a handle on strength training and running.

[Bill2380]

Bill, I would definitely be missing those 35# hex dumbbells! Do you have some leverage here - can you revoke tuition payment or something?

The last payment is in the mail....and it feels good....very good.

[BamaDave]

Thanks for all of the kudos, y'all!! I'm in for a tough year trying to keep things going with workouts and running. My Summer and Fall teaching schedules are going to be killers.

[BamaDave]

WED. 1.30.08
AM WORKOUT

NROL HYPERTROPHY I - WORKOUT A#1

Supersets with full rest of 90 seconds between sets and supersets:

A1. DB INCLINE BENCH PRESS: 75#'s: 5/ 5/ 5/ 5/ 5

A2. BENT OVER BB ROWS: 175#: 5/ 5/ 5/ 5/ 5


B1. DB SHOULDER PRESS: 40#'s: 5 50#'s: 5/ 5/ 5/ 5

B2. WIDE-GRIP PULLUPS: +20#: 5/ 5/ 5/ 5/ 5

Ran out of time for third superset (close-grip bench and high pulls) and swiss ball crunches.

--

I decided to start doing the NROL Hypertrophy workouts for their undulating periodization torture. I don't expect to do no hypertrophatin' or anything, but I know these workouts is good for me anyway.

Unfortunately, the first workout was 5x5's plus 3 sets of crunches, and I didn't have enough time for a 33 set workout. A crappy night's sleep didn't help.

My shoulder felt fine after I used 50# dumbbells for shoulder presses, so I must be almost as good as new!

[BamaDave]

FRI. 2.1.08
AM RUN

DISTANCE: 4.1 miles
TIME: 31:36
AVE. PACE: 7:42/mile

-- My calf is still buggin' me. It's always somethin'. :p This morning I was planning to workout tonight, but I'm feeling the motivation slipping away. Hmmmm.

[BamaDave]

SAT. 2.2.08
AM WORKOUT

WARMUP: COSGROVE'S COMPLEX C
4 sets of 5 reps of each exercise per complex
90 sec rest between complexes

100#:
*DEADLIFT
*HIGH PULL
*SQUAT CLEAN
*MILITARY PRESS
*JUMPING LUNGES (no load)


WORKOUT: NROL HYPERTROPHY I - B#1
4 sets of 10 reps/ 60 sec rest between sets

A. SQUATS: 240#: 10; 10; 10; 10

B. DEADLIFTS with SHRUGS: 220#: 10; 8; 9; 8


Superset with full rest (60 sec):

C1. BULGARIAN SPLIT SQUATS: (2x35#): 8 ea.; (2x25#): 10 ea.; 10 ea.; 10 ea.

C2. STEP-UPS: (2x35#): 5 ea.; (2x25#): 10 ea.; 10 ea.; 10 ea,


D. REVERSE CRUNCHES: 3 sets of 15 (60 sec rest)

-- Them complexes shur is a good warmup. Military Presses did not ding my shoulder. But they aren't so easy after the other stuff in that complex. Jumping lunges are kinda fun, although I don't think I look too pretty doing them.

Typical AC leg workout torture. I remember from doing these undulating periodization routines in the past how hard it is to plan loads for the exercises, especially when rest intervals are short. I was surprised by how hard the deadlifts with shrugs were - maybe I had some fatigue from the complexes.

[BamaDave]

SUNDAY 2.3.08
AM RUN

DISTANCE: 7.35 miles
TIME: 1:00:12
AVE. PACE: 8:11/mile

-- I kept the pace easy this morning - trying not to aggravate this little spot on my left calf. I probably should have gone with a less hilly route, but I don't want to lose more stamina. Perfect running weather - 49° with light rain. I love running in the rain!

I am very sore from yesterday's workout - especially quads and glutes. Back too.

[BamaDave]

WED. 2.4.08
PM WORKOUT

NROL HYPERTROPHY I - WORKOUT A#2

Supersets (3 sets of 15) with full rest of 30 seconds between sets and supersets:

A1. DB INCLINE BENCH PRESS: 55#'s: 15/ 15/ 12

A2. BENT OVER BB ROWS: 120#: 15/ 15/ 13


B1. DB SHOULDER PRESS: 40#'s: 12/ 8/ 9

B2. WIDE-GRIP PULLUPS: [Unassisted + Assisted (feet on bench)]: 8U + 7A; 5U + 10A; 4U + 2U + 9A


C1. BB CLOSE-GRIP BENCH PRESS: 120#: 11/ 8/ 7

C2. HIGH PULL: 70#: 15/ 15/ 12


D. SWISS BALL CRUNCHES (3 sets of 15; 60 sec rest): +50#: 15/ 15/ 15

-- I was off on my loads on some exercises but decided to stick with them to keep the pace of the supersets with the 30 sec rest times. At least I will have this as a reference for next time. This workout hurts!

[hard_rox]

Damn Dave, incredible weights for workout 3A. 4x10 @ 240 lb is just insane.

[UpNorth]

Nice workouts and glad to see the shoulder is feeling better.

I like the idea of putting in a complex as a warm up, but damn that is a lot of work!

[liftintexas]

dave, you're a machine. I'm always impressed.

[BamaDave]

Thanks, guys. I'm definitely feeling these leg workouts for days afterward.

---
WED. 2.6.08
AM WORKOUT

NROL HYPERTROPHY I - B#2

5 sets of 5 reps/ 90 sec rest between sets

A. SQUATS: Warmup - 8 x 120#; 6 x 220#; Work Sets: 280#: 5; 5; 5; 5; 5

B. DEADLIFTS with SHRUGS: 250#: 5; 260#: 5; 270#: 5; 5; 5


Supersets of 5 sets of 5 reps with full rest (90 sec):

C1. BULGARIAN SPLIT SQUATS: (2x50#): 5 sets of 5 ea. leg

C2. STEP-UPS (alternating): (2x50#): 5 sets of 5 ea. leg


D. REVERSE CRUNCHES: 3 sets of 15 (60 sec rest)

-- I was supposed to run this morning, but I got thunderstormed out. So I was back on the lower body routine of Hypertrophy-I. My legs are well-trashed again. Although I am not ready for hot weather, I am certainly looking forward to longer days with later sunsets. I want to run tomorrow but really wish I could run in the PM instead of at the crack of dawn! I would like that extra hour of sleep.

[BamaDave]

FRI. 2.8.08
AM RUN

DISTANCE: 5.05 miles
TIME: 38:40
AVE. PACE: 7:39/mile

-- My calf felt fine. My fingers are crossed. No calf hurtin'... no shoulder hurtin'...

I need to pull a double day with running and weights either today or tomorrow. I'll see how zombied out I feel this evening!

[BamaDave]

SAT. 2.9.08
AM RUN

DISTANCE: 7.1 miles
TIME: 52:18
AVE. PACE: 7:22/mile

-- Perfect morning for running. The only mistake I made was wearing a long-sleeved t-shirt. It was close to 60° when I finished - way too warm for that!