See BamaDave Run (and Lift)

[liftintexas]

good stuff, Dave. I am just adding bent over rows again. I need to really increase the weight. Just not sure on the form. you're tearing it all up though.

[hard_rox]

Where ya been, Dave?!?

[BamaDave]

Well, I only got one workout done last week. I had a rough week with lack of sleep, and my grandmother died on the 17th. Her funeral was yesterday the 24th, and we had to travel to Southern Illinois for her services. I think the lack of sleep has been primarily due to me thinking about her passing, as we were very close. I'm so busy at work, I don't think about it much, but when it's time to go to sleep it occupies my thoughts.

My only workout was Saturday - decided to do Deck of Cards to get some heavy breathing in there with the weights! I'm hoping to resume more normal training this week.

--

SAT. 2.23.08
AM WORKOUT

DECK OF CARDS:

PULLUPS/CHINUPS
BODYWEIGHT SQUATS
PUSHUPS
BURPEES

-TOTAL TIME: 34:16

-- This left me nice and sore... and soaking wet!

[Barrett]

Dave I am sorry to here about your loss.

[hard_rox]

My condolences, Dave. I figured something was up due to your absence.

[liftintexas]

Very sorry to hear about your loss, Dave.

[GG300]

Dave, sorry about your Grandmothers passing. Hopefully you have many treasured memories of time that you spent with her. I think of mine everytime I am cooking one of her favorites.

[RacerBill]

My condolences, Dave.

[gregl515]

Sorry to hear of your loss.

[BamaDave]

Thanks, guys. She was 97 and had a good quality of life for all but the last few months. You can't ask for much more than that! But it will seem strange for awhile that she is not around anymore when we visit my parents over in Georgia and especially during the holidays.

---

TUES. 2.26.08
AM RUN

DISTANCE: 5.05 miles
TIME: 38:31
AVE. PACE: 7:38/mile

-- Still felt pretty wiped out when I started this run. Two decent nights of sleep have helped, and I have a NROL workout on tap for this morning.

[BamaDave]

WED. 2.27.08
AM WORKOUT

NROL HYPERTROPHY I - B#4

4 sets of 10 reps/ 60 sec rest between sets

A. SQUATS: 245#: 10; 10; 10; 10

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


Superset with full rest (60 sec); 4 sets of 10 reps:

C1. BULGARIAN SPLIT SQUATS: (2x30#): 10 ea.; 8 ea.; 8 ea.; 8 ea.

C2. STEP-UPS: (2x30#): 10 ea.; 10 ea.; 10 ea.; 10 ea,


D. REVERSE CRUNCHES: Skipped - outta time!

-- Not much to say except that this workout is pure, unadulterated evil. I still can't wrap my mind around how much harder deadlifts are when the shrug is added. It may also be fatigue from the squats making the DL's harder.

[BamaDave]

FRI. 2.29.08
AM RUN

DISTANCE: 4.15 miles
TIME: 31:56
AVE. PACE: 7:42/mile

-- I'm dealing with some of the worst muscle soreness after the Wed NROL routine that I have experienced in a long time. Almost post-marathon soreness! Glutes and quads are trashed. It took awhile for me to get a rhythm on Friday morning's run.

[BamaDave]

SAT. 3.1.08
PM WORKOUT

NROL HYPERTROPHY I - WORKOUT A#5

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

A1. DB INCLINE BENCH PRESS: 57.5# e/h: 15/ 12/ 8

A2. BENT OVER BB ROWS: 125#: 15/ 15/ 10


B1. DB SHOULDER PRESS: 35# e/h: 15/ 11/ 9

B2. WIDE-GRIP PULLUPS: [Unassisted + Assisted (feet on bench)]: 9U+6A; 4U + 11A; 4U + 2U + 9A


C1. BB CLOSE-GRIP BENCH PRESS: 110#: 15/ 12/ 9

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


D. SWISS BALL CRUNCHES (3 sets of 15; 60 sec rest): +75#: 15/ 15/ 15

-- I never get the loads right with these 15-rep routines that only have 30 second rest intervals! But I'd rather go too heavy and miss reps than make it too easy.

[Mahler]

Good workout, Dave. Nice progress on the pullups.

[BamaDave]

Thanks, John!

--

SUN. 3.2.08
PM RUN

DISTANCE: 8.5 miles
TIME: 1:10:19
AVE. PACE: 8:16/mile

-- Pace sucked, but great running weather! I didn't even start this run until 5:00pm - nice to have more daylight at the end of the day. On the other hand, I finished it in the dark. We went out for a huge lunch Sunday afternoon, so I didn't push the envelope with the pace. I've learned that lesson!

[liftintexas]

man, impressive. I cringed looking at deadlifts and shrugs.

[BamaDave]

Thanks, Lift!

---

TUES. 3.4.08
AM WORKOUT

NROL HYPERTROPHY I - B#5

5 sets of 5 reps/ 90 sec rest between sets

A. SQUATS: Warmup - 6 x 180#; 6 x 220#; Work Sets: 285#: 5; 5; 5; 5; 5

B. DEADLIFTS with SHRUGS: 275#: 5; 5; 5; 5; 5


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

C1. BULGARIAN SPLIT SQUATS: (2x55#): 5 ea. ; (2x50#): 5/ 5/ 5/ 5 ea. leg

C2. STEP-UPS (alternating): (2x55#): 2 ea. ; (2x50#): 5/ 5/ 5/ 5 ea. leg


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

-- Unbelievably, I still had residual soreness from last week's lower body routine, especially in my glutes. I can't imagine what I'll feel like for the rest of this week!

[hard_rox]

Dave, you're BSS and step-up weights amaze me. It's been said before, but you're a beast.