See BamaDave Run (and Lift)

[tcoy777]

The legs will get back soon enough. Still impressive times!

[Barrett]

Don't worry Bama soon it will be great running weather the Fall. What lifting program are you doing now?? Looks killer.

[BamaDave]

Thanks, y'all!

---

WED. 8.13.08
WORKOUT #3 on new plan

1. OVERHEAD SQUATS: 110#: 5; 4; 4; 4


2A. BB ROWS: 170#: 5; 5; 5; 5

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


3. REVERSE LUNGES: (50# - two 25# dbs): 10 ea.; 10 ea.; 10 ea.


4A. CHIN-UPS: 8; 7; 5

4B. DB HANG CLEAN + PUSH PRESS (100# - two 50# dbs): 5; 3; 4

-- I'm going to move the overhead squats to the second workout of the series, since they are so demanding (even at low loads). The OH squats seem to zap some of my upper body exercises, especially bench press. The load on the reverse lunges was light, but OTOH it helps with form. The rep range is supposed to be 8-12 for the 4A/4B superset, but I was too fatigued to do three sets of chins at even 8 reps. And I severely underestimated the difficulty of the hang clean + push press combo with dumbbells.

My wife and I played tennis today as well. Or something with rackets and balls on a tennis court that may have remotely resembled tennis. We had fun, though.

[tcoy777]

nice workout those seem like some serious exercises.

[BamaDave]

Thanks, tcoy - I'm liking this new plan. Hopefully I can keep it up this Fall.

--

THURS. 8.14.08
PM RUN

TOTAL DISTANCE: 6.55 miles
TOTAL TIME: 54:39

-- Ran 5 miles at ~ 7:53 average pace. Then did the remainder as 1 minute faster repeats with 1 minute walking rest intervals.

I'm thinking about reviving my old FitDay account and tracking calories for awhile to help motivate me to cut my weight back. I haven't done that in years, but a few months of anal retentiveness would probably do the trick.

[tcoy777]

I am addicted to fitday. Its not the best site, but I love tracking my calories.

[BamaDave]

FRI. 8.15.08
WORKOUT - WEEK 2/ WKT #1


1. ROMANIAN DEADLIFTS (120 sec. rest): 250#: 6; 6; 6; 6


2A. WIDE GRIP PULLUPS (60 sec rest): +20#: 3; 4; 3; 3

2B. BB SHOULDER PRESSES (60 sec rest): 120#: 5; 4; 4; 3


3. BULGARIAN SPLIT SQUATS (90 sec rest): 60# (two 30# DBs): 8 ea.; 8 ea.; 8 ea.


4A. 2-POINT DB ROWS (10 sec. rest): 65#: 8 ea.; 8 ea.; 8 ea.

4B. DIPS (90-120 sec. rest): 8; 8; 6

-- Added weight to most exercises with fairly good results. My pullups have regressed quite a bit, but I had a tendon pull that hindered me on pronated pullups for a long time... so not too surprising. I think I'll keep doing RDL's rather than standard DL's for awhile. I feel like I'm one of those deadlifters who gets a little bit too much squat into coming off the floor, so the RDL's help ensure hip extension is taking care of most of the action. Good for the grip, too!

Well, I actually have been using FitDay to track stuff today. We'll see if I keep this up once I am back at work next week! LOL. It seems a lot better than it used to be, but I haven't used it since 2002.

[tcoy777]

Nice workout. Hope you have a good weekend.

[BamaDave]

Thanks, tcoy.

--

SAT. 8.16.08
RUN

TOTAL DISTANCE: 7.35 miles
TOTAL TIME: 1:09:09


I made it to the 4-mile mark (at ~8:50 average pace), which is the top of the second of two large peaks on the run (starts at 770 feet at my house, then up to ~1050 feet, back down to ~870, then back up to 1170 feet at the 4 mile mark) and then started taking occasional walk breaks. For ~ the last 1.25 miles, I alternated 1 minute faster-paced runs with 30 second - 1 minute walk breaks. I am not adapted to Summer running this year at all. LOL! Plus, I've exercised 7 out of the last 8 days, which I'm not adapted to right now either.

[tcoy777]

7 out of 8 days is a lot. It will do a number on your legs for sure. At least we are 1/2 way through August!

[BamaDave]

SUN. 8.17.08
WORKOUT

1. OVERHEAD SQUATS (2 min. rest): 90#: 10; 10; 7; 8


2A. GOOD MORNINGS (10 sec. rest): 160#: 10; 10; 10; 10

2B. HANGING PIKES (90 sec. rest): 10; 8; 8; 6


3. BULGARIAN SPLIT DEADLIFTS (90 sec. rest): 90#: 15 ea.; 15 ea.; 15 ea.


4A. SWISS BALL PUSHUPS (feet on ball; 10 sec. rest): 12; 12

4B. WEIGHTED SIT-UPS (90 sec. rest): +65#: 12; 12

-- I moved the overhead squats from workout three to workout two, so this was the second time I did those in the past few days... and I can feel them! My greatest limitation on those is keeping the bar overhead.

[Lisa~]

Originally Posted by BamaDave

My greatest limitation on those is keeping the bar overhead.

You could add some pec and lat static stretching daily and before this particular workout. I put up a cool little chart that analyzes the overhead squat, which I use mainly as an assessment tool. You might find it interesting. fixing my overhead squat

I like this stretch in particular: Bent-over Lat Stretch (Chair or Bench)

I'm glad you're enjoying the program! Your workouts look great.

[BamaDave]

Thanks, Lisa, that's a great chart. The pec and lat stretches do sound like a good match for my limitation. I just assumed it was due to not having the strength to keep the bar overhead for that length of time. Buk told me in the past to use a wide-grip on the bar and envision pulling the bar apart. That does seem to help as well, but at some point my arms do start moving forward.

--

TUES. 8.19.08
WEIGHT: 201.0

RUN

DISTANCE: 4.15 miles
TOTAL TIME: 34:49

-- I felt like a lumbering slug this morning. For the final 0.35 miles, I alternated 30 sec almost-sprints with 30 sec walking rest intervals.

I couldn't believe the scale this morning at 201. I was at 195 Sunday morning, so 201 must be my "high" weight and 195 the low end. That's the first time I have seen a 200+ reading on a first thing in the AM weigh-in since sometime in early 2002. Fortunately 200 now is way better than 200 back then. I'm managing my calorie intake really well (I knew FitDay would kick me back into anal mode even as irritating as it is). I'm starting to wonder whether I really need to drop back all the way to the mid 170's. I guess I'll figure that out after I shed 10-12 lbs.

[BamaDave]

THURS. 8.21.08
WORKOUT - WEEK 2/ WORKOUT 3

Weigh-Ins:

8.20.08 - 198.0
8.21.08 - 198.5
8.22.08 - 196.5


1. FRONT SQUATS (2 min rest): 170#: 5; 5; 5; 5


2A. BB ROWS (60 sec rest): 175#: 6; 6; 5; 5

2B. BENCH PRESS (60 sec rest): 170#: 6; 5; 4; 4


3. REVERSE LUNGES (90 sec rest): (70# - two 35# dbs): 8 ea.; 8 ea.; 8 ea.


4A. CHIN-UPS (10 sec rest): 8; 7; 6

4B. DB HANG CLEAN + PUSH PRESS (2 min rest; 70# - two 35# dbs): 12; 12; 9

-- Front squats went really well. I think I'll work on them for awhile until I feel like I need an ego boost from back squats.

[Buk]

Workouts are looking good Dave. I was surprised to see your weight over 200 though, I am just under that But now that I think about it, it may have been when I was down there last that I was about 188 - spring '06. That is where I am looking to get back to.

[BamaDave]

Originally Posted by Buk

Workouts are looking good Dave. I was surprised to see your weight over 200 though, I am just under that But now that I think about it, it may have been when I was down there last that I was about 188 - spring '06. That is where I am looking to get back to.

Hey, I was 196.5 this morning!

I was probably around 175-180 when we ran Mercedes in Feb 2006. I gained about 10 pounds during the Summer of 2006 when I did the NROL Strength program. Then I have gradually gained another 10 pounds since starting a new job last Fall and having a lot less time for fanatical running and weight training. Fortunately, I'm still reasonably lean, at least compared to the past when I used to be downright fat at this weight. So, I don't know where I'll stop my weight loss. I set my goal weight at 175, but if I'm getting too skinny, I can always stop early.

[BamaDave]

SAT. 8.23.08
WORKOUT - WEEK 3/ WKT #1


1. ROMANIAN DEADLIFTS (120 sec. rest): 255#: 6; 6; 6; 6


2A. WIDE GRIP PULLUPS (60 sec rest): +20#: 4; 4; 3; 3

2B. BB SHOULDER PRESSES (60 sec rest): 120#: 6; 5; 4; 4


3. BULGARIAN SPLIT SQUATS (90 sec rest): 70# (two 35# DBs): 8 ea.; 8 ea.; 8 ea.


4A. 2-POINT DB ROWS (10 sec. rest): 70#: 8 ea.; 8 ea.; 8 ea.

4B. DIPS (90-120 sec. rest): 9; 8; 7

-- Went pretty well, especially for a workout after 11:00PM