See BamaDave Run (and Lift)

[BamaDave]

Thanks, guys. I would welcome some cooler weather - maybe we can do a weather exchange! We actually had a really nice May - I shouldn't complain (but I will!). It can be far worse.

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5.21.08 WORKOUT UPDATE --

I found my sheet with rep numbers from my "Tabata This" workout on 5/21. I'm going to add them in here for record-keeping.

1. PUSHUPS: 17/17/11/9/8/9/8/8 = 87

2. SQUATS: 19/19/20/20/19/19/20/20 = 156

3. CHIN-UPS: 9/6/5/5/4/4/4/4/ = 41

4. BURPEES: 6/6/6/5/5/5/5/5 = 43

5. SUMO HIGH PULLS (45#): 13/13/12/12/12/11/12/12 = 97

SCORE = 48 (sum of lowest reps for each exercise); TOTAL REPS = 424

--

SUN. 5.25.08
WORKOUT

Target = 4-5 sets of 4 reps/ Rest = ~ 1.5 min for unilateral exercises; ~ 2-2.5 min for others

A. FRONT SQUATS: 120#: 6 (warmup set); 190#: 4; 4; 4; 4; 4

B. BB SHOULDER PRESS: 125#: 4; 4; 3; 3; 3

C. SINGLE-LEG RDL'S: 145#: 4 ea.; 4 ea.; 4 ea.; 4 ea.

D. 2-POINT DB ROWS: 95#: 4 ea.; 4 ea.; 4 ea.; 4 ea.

-- Had a mild stomach bug that knocked me out for a couple of days - mostly just due to low energy. These front squats were tough; I never have figured out how to get my FS's anywhere close to my back squats. But I feel like I get more out of them, even with 100+ pounds less on the bar.

Summer semester starts this week, so it will be trial and error to see how my workout schedule shakes out. All day teaching marathons Mon, Wed, and Thurs with essentially no breaks are going to be some serious energy drains to counteract.

[BamaDave]

MON. 5.26.06
PM RUN

DISTANCE: 4.05 miles
TIME: 31:30
AVE. PACE: 7:47/mile

-- This was supposed to be 6, but I got caught in a thunderstorm! The rain felt good, though - but the lightning wasn't too cool.

[BamaDave]

TUES. 5.27.08
PM WORKOUT

CROSSFIT ROUTINE: FIGHT GONE BAD

5 CIRCUITS, NO REST BETWEEN EXERCISES, 1 MIN BETWEEN CIRCUITS
FOR EACH EXERCISE: As many reps as possible in 1 minute, then move to next exercise

1. DB THRUSTERS (40# total, two 20's, = sub for 20# wall ball): 29/27/26/28/28 = 138

2. SUMO DL- HIGH PULLS (75#): 17/17/15/14/12 = 75

3. BOX JUMP (jumped onto bench): 18/15/16/14/12 = 75

4. PUSH PRESS (75#): 17/14/14/15/14 = 74

5. SUMO HIGH PULLS (shin to chin, 47.5#, = sub for rower): 23/23/25/20/19 = 110

TOTAL REPS: 472

I knew it had been awhile since I did this Crossfit routine, but the only previous one I could find in my log by Googling was this one from November 2005.

I was very happy to see that I did better this time than back in November 2005, and back then I did three rounds instead of five. Fall 2005 - Spring 2006 was the period when I was in the best physical condition of my life. I'm certainly not now, so my better performance this time is no doubt due to less exercise volume; back then, I was running 50+ mile weeks and working out with weights. I haven't even had a 20 mile week recently! LOL!

[GG300]

-- This was supposed to be 6, but I got caught in a thunderstorm! The rain felt good, though - but the lightning wasn't too cool.

Lightning can be very motivational.

I was running 50+ mile weeks and working out with weights. I haven't even had a 20 mile week recently!

Whats up with that, It's not like you are busy or anything.

Nice work on the crossfit workout.

[BamaDave]

Yikes, haven't updated in awhile!

SUN. 6.1.08
RUN - 6.2 miles - 49:41 (8:01/mile average pace)

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TUES. 6.3.08
PM WORKOUT

A. DEADLIFTS: 220#: 5; 300#: 4; 4; 4; 4; 4

B. BENCH PRESS: 190#: 4; 3; 3; 3; 2

C1. CHIN-UPS: +30#: 4; 4; 4; 4; 4

C2. BULGARIAN SPLIT SQUATS: 100# (two 50# dumbbells): 4 ea.; 4 ea.; 4 ea.; 4 ea.; 4 ea.

--

WED. 6.4.08
PM RUN

DISTANCE: 4.3 miles
TIME: 33:48
AVE. PACE: 7:52/mile

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SAT. 6.7.08
AM RUN

DISTANCE: 6.2 miles
TIME: 54:45
AVE. PACE: 8:50/mile

--

SUN. 6.8.08
PM WORKOUT

A1. BACK SQUATS: 220#: 6; 260#: 8; 8; 8; 8

A2. BB SHOULDER PRESS: 117.5#: 8; 7; 6; 5

B1. SINGLE-LEG RDL's: 127.5#: 8 ea. leg; 8 ea.; 8 ea.

B2. 2-POINT DB ROWS: 80#: 8 ea. 8 ea.; 8 ea.

C. HANGING PIKES: 10; 8; 8

--

MON. 6.9.08
PM TRAIL RUN

DISTANCE: 4.0 miles
TIME: 31:14
AVE. PACE: 7:49/mile

--

Running right now is hard - very hot and humid, and I am not acclimated well this year. I can tell the difference this Summer versus previous ones where I had more miles and more long runs heading into the hot weather. Weight training still going fairly well. I'm still hoping to add another run or weight session each week, once I get settled into the Summer semester schedule.

[BamaDave]

Updates:

RUNS:

FRI. 6.13.08 - 6.45 miles - 51:35 (8:00/mile)

SUN. 6.15.08 - 4.08 miles - 30:39 (7:31/mile)

SAT. 6.21.08 - 6.45 miles - 52:51 (8:12/mile)

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WORKOUTS:

WED. 6.11.08
DECK OF CARDS

CLUBS - BURPEES
SPADES - PUSHUPS
DIAMONDS - CHINUPS/PULLUPS
HEARTS - SITUPS

TOTAL TIME: 39:25

--

SAT. 6.14.08

TARGET = 3 sets of 12-15 reps / ~45 sec between sets and supersets
A1. DEADLIFTS: 225#: 15; 15; 12

A2. BENCH PRESS: 130#: 15; 15; 9


B1. CHIN-UPS: BW: 6+3+3; 5+3+3+1; 5+3+2+2

B2. BULGARIAN SPLIT SQUATS: 40# total (two 20# DBs): 13 ea.; 13 ea.; 13 ea.


C. BICYCLE CRUNCHES: 50 ea.; 30 ea.

--

FRI. 6.20.08
TABATA SOMETHING ELSE

For each exercise: 8x20 sec. on/ 10 sec. off then 1 minute between exercises

1. CHIN-UPS: 8/5/5/4/4/4/4/4 = 38

2. SIT-UPS: 9/8/8/8/7/8/7/7 = 62

3. BW SQUATS: 18/18/18/19/18/18/18/18/18 = 145

4. PUSHUPS: 17/16/9/8/7/7/7/7 = 78

5. JUMPROPE: 24/30/22/34/28/27/33/30 = 214

--

SUN. 6.22.08

TARGET = 3 sets of 12-15 reps/ 45 sec. between sets or supersets

A1. SQUATS: 220#: 15; 15; 15

A2. BB SHOULDER PRESS: 100#: 12/ 9/ 7


B1. SINGLE-LEG RDL's: 105#: 12 ea.; 10 ea.; 12 ea.

B2. 2-POINT DB ROWS: 65#: 12 ea.; 10 ea.; 10 ea.


C. HANGING PIKES: 8/ 7/ 7

--

Last week was my toughest of the semester so far in terms of hours in class plus hours of prep time. I did nothing from Mon-Thurs last week in terms of exercise! I'm hoping this week will be a little better.

[liftintexas]

hang in there, man. You're still getting some workouts/runs in which is great. I know how it is when work is overwhelming. still, try to find some time for you.

[LisaS]

Originally Posted by BamaDave

Last week was my toughest of the semester so far in terms of hours in class plus hours of prep time. I did nothing from Mon-Thurs last week in terms of exercise! I'm hoping this week will be a little better.

I'm sure you'll get it in Dave. When I took my bio degree, one of my favorite neurophys lecturers was Dr. Parker - who in 2007 completed his 6th Bad Water Ultramarathon - so you can combine academia with running

[BamaDave]

Thanks, y'all! I know things won't be like this permanently. While I don't plan to ever run Bad Water , I expect to be able to train for a marathon and/or a 50K trail race in 2009.

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THURS. 6.26.08 - 5.0 mile trail run - ~ 41:00, which sux. But it was hot and humid and I was tiiiiiiii-yerrrrrrrd <-- that's whining .

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FRI. 6.27.08
WORKOUT

FIGHT GONE BAD (CROSSFIT)

1 minute each station; no rest between stations; 1 minute rest between circuits.

1. 40# DB THRUSTERS (two 20# db's): 32/ 28/ 22/ 25

2. SUMO DL - HIGH PULL: 18/ 16/ 11/ 12

3. BOX JUMP (actually a BENCH JUMP): 16/ 17/ 13/ 13

4. PUSH PRESS - 75#: 14/ 13/ 10/ 10

5. SHINS-TO-CHIN SUMO HIGH PULL (sub for rows) - 47.5#: 25/ 20/ 21/ 21

- I went down the tubes on this one pretty quickly, but I was tiiiiii-yerrrrrd. I'm trying to do at least one high intensity workout a week to help with cardio endurance, since I'm not getting very many runs done.

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SUN. 6.29.08

RUN - 6.45 miles - 57:23 - no comment; this was pathetic. Not to mention steamy and hot. The only time I had to run on Sunday was around 4:30pm in the afternoon - bad time during the Summer! And I was tiiiii-yerrrrd. Well, not really. I just wasn't sure the heat thing was enough of an excuse for patheticness.

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MON. 6.30.08
WORKOUT

*~ 1 min rest between sets and supersets (sometimes a little longer )

A1. ROMANIAN DEADLIFTS: 220#: 10/ 10/ 10

A2. WEIGHTED DIPS (+20#): 8; 7; 6


B1. PULLUPS: 7; 7; 6

B2. BULGARIAN SPLIT SQUATS - 40# (two 20# db's): 10 ea.; 10 ea.; 10 ea.


C1. FULL SQUAT CLEANS: 100#: 8; 7; 8

C2. SWISS BALL PUSHUPS (feet elevated): 15; 12; 10


D. HANGING PIKES: 10; 9

-- I decided to switch over to RDL's for awhile. Good for the grip and easier to make sure I am hitting the hammies and not using my quads too much to lift the bar off the floor. I haven't been doing a lot of pronated pullups recently due to an ongoing problem with a tendon in my forearm, and it shows. It hurt again last night, so I may need to stick with supinated chinups. That was the first time I have done full squat cleans in a long time, and I don't think my form was very good. More like a power clean with a deep front squat. By the third set, I was doing a little better.

[tcoy777]

Nice workouts. Its tough for sure to get your running in during the summer. Times go to crap too, but in the end its all worth it. Great job staying with it though.

[BamaDave]

Thanks tcoy!

--

THURS. 7.3.08
PM TRAIL RUN

TOTAL DISTANCE: 4.0 miles
TOTAL TIME: ~ 33:40

- I ran the first half just as a steady state run (around 7:40 pace). Then on the way back, I alternated 0.25 miles at 6:00/mile pace with 0.25 mile recovery intervals of walking and slower running. I ended up doing four of the 0.25 mile fast runs and a fifth shorter one to finish at something sub-6:00/mile. That's the first speed work of any kind I have done in at least a couple of months. Maybe more. Yikes! Speed stuff on very curvy trails is kind of challenging, but if I ever want to run a race on trails, I need to get used to speeding up. It was pretty hot yesterday but not as bad as a lot of my recent runs.

[twinsavsvikingsfan]

oh yeah...speedwork. Maybe I should try that sometime.

[BamaDave]

7.19.08 Update

I've been out of commission for over one week. I caught a really LONG lasting respiratory thing from my daughters and have been at least mildly sick for two weeks and sick enough to knock me out of workouts or running for about 10 days. I feel like I am pulling out of it now but am wiped out both from work and the illness and am pretty weak. Hopefully next week will be a good one for getting back in the game.

The only things I missed logging were:

SAT. 7.5.08 - 4.85 mile run at my parents' in Marietta, GA. Lost the time on my watch. It was over 8:00/mile and I ran it around Noon and it was nasty hot outside.

WED. 7.9.08 - 4 mile trail run with 7 x 0.25 mile high intensity runs with 0.25 mile intervals of walking and slower running. This was a pretty decent workout. Then I got sicker.

Only one workout during this time.

TUES. 7.8.08
45 second rest intervals between sets and supersets

A1. OVERHEAD SQUATS: 70#: 12; 12; 10

A2. INCLINE BENCH PRESS: 125#: 6; 4; 4 (WTH?!?!?!)


B1. BB SHOULDER PRESS: 90#: 8; 70#: 15; 13

B2. BULGARIAN SPLIT DEADLIFTS: 90#: 12 ea.; 12 ea.; 12 ea.


C1. BB ROWS: 125#: 12; 12; 10

C2. HANG POWER CLEANS: 70#: 15; 13; 12


D. WEIGHTED SIT-UPS: +50#: 20

- I was aiming for high reps, fast pace on this workout, but I (as usual) was way offbase with some of my loads on a fast paced routine. I hadn't done overhead squats in, say, forever, and I had never done Bulgarian split deadlifts. I'll definitely keep both of those up. I also hadn't done incline bench with a barbell in forever and was completely dumbfounded by my crash on that. I've actually been doing reasonably well (for me) with bench pressing, so I wasn't prepared for how I tanked on those.

[tcoy777]

Glad to hear your feeling better. Those colds can knock you out for awhile. I had a chest cold once for about a month.

[BamaDave]

8.2.08 UPDATE

Finally got over the upper respiratory thing from hell, although my throat is starting to feel sore again. WTH?!?

SUN. 7.27.08
IAN KING WORKOUT - BOOK OF MUSCLE ADVANCED - STAGE I, WORKOUT A

I. AB CIRCUIT

A. Thin Tummies: 10 x 5 sec. holds
B. Curlups with Arms Parallel to the Floor (5 -15 second lowerings): 10 reps
C. Russian Twists, feet off floor (3-0-3 tempo); +20# 15 reps each side
D. Pushup Holds: 10 x 5 second holds

II. BB Wrist Extensions - Strip Sets: 10 @ 40#; 10 @ 30#; 10 @ 20#

III. Biceps Triset 4-2-2 Tempo for each

A. Incline DB curls: 10 x 20# e/h; 10 x 30# e/h

B. EZ Bar Preacher Curls: 10 x 42.5#; 7 x 62.5#

C. DB Seated Hammer Curls with Twists: 10 x 20# e/h; 6 x 30# e/h F-7

IV. SUPERSET with 1-1/2's (yowch!)

A. DB Lying Pullovers: 10 x 30#; 12 x 50#

B. DB Seated Lateral Raises: 10 x 10# e/h; 10 x 15# e/h

V. SUPERSET @ 3-1-1 Tempo

A. Neutral Grip Pullups with Feet on Bench; 10; 21

B. DB Seated Arnold Press: 10 x 20# e/h; 21 x 25# e/h

VI. SUPERSET at 8-0-4 TEMPO (pain!)

A. Wide-Grip Pullups: no warmup; 4 reps for work set

B. BB SEATED SHOULDER PRESS: no warmup; 3 x 90# for work set

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TUES. 7.29.08
RUN

DISTANCE: 4.15 miles
TOTAL TIME: 34:09

- I ran about 3.65, and then did the last 0.5 miles as 15 second strides (almost sprints) with 30 second walking intervals.

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FRI. 8.1.08
WORKOUT

A. OVERHEAD SQUATS: 100#: 7; 7; 7; 5

B. BENCH PRESS: 170#: 4; 5; 4; 2

C. BULGARIAN SPLIT DEADLIFTS: 140#: 6 ea. leg; 160#: 6 ea.; 6 ea.; 5 ea.

D. HANG CLEAN + PRESS: 90#; 6; 6; 6; 6

E. HANGING PIKES: 9; 8

--

At least I am back in the game to some degree. Summer semester ends this week, which should give me some semi-down time to rev things back up. I'm hoping my Fall schedule will accommodate a few more runs and workouts than I have been able to do this Summer.

I was thinking about doing the Book of Muscle Advanced series of workouts but decided yesterday that I don't have time to deal with those routines. LOL! I did that program in 2005 (I think), and I made really good gains. Not to mention that Ian King's online workouts posted on T-Nation were the ones that initially whipped me into shape back in 2002. But I had forgotten how long and complicated they are with so many different exercises to set up for each workout. And I had also forgotten about all of the isolation movements. I've made similar gains with far less complicated, intense routines since then, so I plan to either go back to NROL or find something similar.