SBR Training Journal - Page 2 - JP Fitness Forums

Ogedei · 02-01-2006, 08:30 AM

Feb 1st, 2006: Cont

Weight Training
EDT

PRZone #1: 15 mins
Ex1: DB Benchpress, 50s, 33reps
goal: 40
Ex2: DB Bent over Row,50s, 32reps
goal: 40

PRZone #2: 15mins
Ex1: Romanian deadlift, 60lb, 40reps
goal: 48
Ex2: Shoulder press, 60lb, 40reps
goal: 48

oxymoron · 02-01-2006, 05:50 PM

Ogedei - where in Calgary is that map - I've been gawking at it for a few minutes but my brain isn't getting it...

Ogedei · 02-01-2006, 11:21 PM

Northwest, oxy, where 14th street and country hills meet up....

http://maps.google.com/maps?f=q&hl=e...ab&ll=51.14414,-114.100828&spn=0.04787,0.06960 9

If that helps [img]/images/graemlins/smile.gif[/img]

Are you in Calgary?

Og.

oxymoron · 02-02-2006, 11:02 AM

Right - I thought it was NW but wasn't sure..

Yes - I'm a 'Calgary boy' - born here! (one of the few it seems) Work in the NE, live in the SW..

Ogedei · 02-02-2006, 08:41 PM

February 2nd, 2006:

Running
WU: Walk 4m
(Run: 2min/ Walk: 2min) x5

Distance: Aprox 3.3km
Time: aprox 24min

gobbla · 02-03-2006, 01:32 AM

so how ya feeling with the EDT stuff? it's a little early for results but do you find it easy to do...err...not boring, excited to go to the next workout?

Ogedei · 02-03-2006, 04:36 AM

I am lined up for the next workout today. I slept like ass last night, in that I was up every few hours. I finally gave up at 4am and got up to eat. Fortunately I went to bed at 9:30 in an attempt to get close to 8 hours of sleep. I managed 6 1/2 instead of 7 1/2.

How do I feel about the EDT Stuff? Easy to do? No. it's evil, and as much work as you do in the first workout, after that it just gets meaner as now you have goals set up to beat.

As I mentioned in your post "seen it before", it is a pretty similar concept to a low rep, high set scheme. Only with built in competition.

I want to go swimming today as well, so I might not hit the gym till after work, I am HOPING it's not busy friday afternoon at 4.

I am looking forward to today's workout, well as much as I can be at 4:34am [img]/images/graemlins/smile.gif[/img]

Og.

Ogedei · 02-03-2006, 08:26 AM

February 3rd, 2006

Swimming:
Wu: 4x 50m

Intervals: 10x 25m @ 25s
Bi-lateral breathing drills 2x 25m (I was dead after the intervals)

Og.

Ogedei · 02-04-2006, 07:30 PM

February 3rd: 2006

Weight Training

EDT
PRZone #1: 15mins
Ex1: Split Squat Right, BW
Total: 85
NEW PR, Adding Weight
Ex2: Split Squat Right, BW
Total: 85
NEW PR, Adding Weight

PRZone #2
Ex1: DB Thrusters, 20s
Total: 65
NEW PR, Adding weight
Ex2: Pulldowns, 75
Total: 65
NEW PR, adding weight

Deadlift.
135 x4
185 x2
205 x2
225 x1 <- Max Deadlift

Ogedei · 02-06-2006, 08:39 AM

Well after a sorta crappy weekend, alot of junk food..and no, not cause of the superbowl, just cause I live to close to a 7-11 and have little will power when I am restless and don't have enough on my plate.

I had stuff to do, but was feeling sorta depressed or something so didn't want to do much besides watch TV. I skipped my run yesterday, which might be ok as I am gonna go tonight. I am going to try and fit two workouts in most days, RT and Running, Swimming and Running, Swimming and RT, or something like that. Cycling needs to get added in as well but I haven't bought the winter gear I need to buy.

Well anyhow, after the crappy weekend back to the gym this morning.

Feb 6th, 2006

Weight Training
EDT

PRZone #1: 15 mins
Ex1: DB Benchpress, 50s, 40reps
NEW PR: Add weight.
Ex2: DB Bent over Row,50s, 40reps
NEW PR: Add weight.

PRZone #2: 15mins
Ex1: Romanian deadlift, 60lb, 50reps
NEW PR: Add weight.
Ex2: Shoulder press, 60lb, 50reps
NEW PR: Add weight.

In Muscle logic, he shows an example PR for a mythical lifter. In this PR he shows the guy starting off by nailing sets of 5 and eventually not being able to complete sets of 5 by the end of it, infact only getting sets of 1.

I am supposed to choose a 10rm weight to start, I think I have gone to light and my reps are to high. To combat this I will add more than the prescribed amount on most of the lifts.

Og.

Ogedei · 02-06-2006, 09:17 PM

Feb 6th, 2006

Running:

Warm-up, 4 minutes
Run 3mins/walk 3mins x4
Distance = 3.8km/28mins

Marykaa · 02-07-2006, 01:58 AM

Congrats on getting back to the gym.

If you have sometime to explain the PRzones.. (here or Private if you don't want to mess up your log) I don't understand "In Muscle logic, he shows an example PR for a mythical lifter. In this PR he shows the guy starting off by nailing sets of 5 and eventually not being able to complete sets of 5 by the end of it, infact only getting sets of 1." not being able to complete? why? sorry ...

Ogedei · 02-07-2006, 08:30 AM

Feb 7th, 2006

Swimming
Warm-up: 4 x50ms
GolfScore: 50m: 70s+44st=114

Swim: 500m @ 13.36:94
Watch only holds last 8 laps
Lap 3: 1:29
Lap 4: 1:25
Lap 5: 1:27
Lap 6: 1:24
Lap 7: 1:20
Lap 8: 1:22
Lap 9: 1:25
Lap 10: 1:11 <- "sprinted" the last 15m or so.

My "golfscore" has gotten progressively worse, although I was a little faster overt he 500m today than the last time I did it.

Starting the warm-up I felt like tossing my cookies. By then end I felt better. When I started the 500m I thought to myself, how did I do this last time, I don't think I'll make it past like 200m. UGH. By the 300m though I had found a groove and it was really no problem completing the 500m.

Thoughts from the swim:
Bi-lateral breathing: I don't roll enough when I breathe off my left side. During warm-up I concentrated on it and had no trouble getting it.
Breathing in general: I need more underwater lung capacity. I am breathing on every stroke when I find my groove, if I could nail a little more capacity and the bi-lateral stuff I could stay streamlined longer.

Ogedei · 02-07-2006, 06:07 PM

Feb 7th, 2006
Cycling.

Just a short ride before it got to dark. Everyday brings more light though so soon I should be able to get more time in on the bike.

Either way.

3.7km in 10:30 (2.34 miles)

Og.

Ogedei · 02-08-2006, 08:35 AM

Feb 8th, 2006

I was supposed to run this morning, but I have put it off till tomorrow evening. If the weather and light co-operates I plan on riding the 4km ride like last time and then running right after, my first "brick" workout. Should be interesting.

Weight Training.
EDT
PRZone #1: 15mins
Ex1: Split Squat Right, 10lbs
Total: 65
New Goal: 78
Ex2: Split Squat Right, 10lbs
New Goal: 78
NEW PR, Adding Weight

PRZone #2: 15mins
Ex1: DB Thrusters, 25s
Total: 50
New Goal: 60
Ex2: Pulldowns, 87.5lbs
Total: 50
New Goal: 60

gobbla · 02-09-2006, 12:49 PM

it's really impressive the way that you've continually been making progress! that's awesome man!

ODB · 02-09-2006, 02:12 PM

Og - I have the same problem on breathing but have learned to just go with it. Breathing on both sides is important especially in tri's where you need to see where you are all the time. To help with the "rolling", make it a point to let your shoulders go perpendicular with the surface on every pull while keeping your head stationary. Start slow and build speed.

BTW, are you riding on trail or road on these night rides?

Ogedei · 02-10-2006, 08:38 AM

Thanks for the words of encouragement gobbla! I haven't been super concerned with gains in the past, I haven't tried to push the edge and raise my lifts, however that's the goal of EDT so we shall see what happens.

ODB: Only made it to the pool once this week, didn't set the alarm yesterday and was late for work so that ended any attempt to swim yesterday. I know I do roll when I am calm and thinking about it, not enough most likely. I also know when I am doing my 500m stretch when I get tired my form breaks down immensly.

I don't have a light on the bike so once it gets dark I do not ride. I managed to slip in a ride after work because it's still light out now, just the tail end. I am riding about 50% on MUT and 50% on road. I have a relfective cycing jacket as well.

Again really wasn't into the gym this morning and I thought my numbers sucked. After comparing them to my last numbers though I can't complain to much, I added 5lbs to each arm, or 10lbs onto the bench and the rep rang although lower wasn't as much lower as I though it had been. I think after 4 weeks with the dbs I'll switch up a bit and see where I am with the bar.

Feb 10h,

Weight Training
EDT

PRZone #1: 15 mins
Ex1: DB Benchpress, 55s, 31reps
Goal: 38
Ex2: DB Bent over Row,55s, 35reps
Goal: 42

PRZone #2: 15mins
Ex1: Romanian deadlift, 65lb, 50reps
Goal: 60
Ex2: Shoulder press, 65lb, 50reps
Goal: 60

Ogedei · 02-13-2006, 09:22 AM

Weekend has come and gone.

After working out on Friday I ended up at the campus bar and ate alot of bad crap and drank a few pints of Guinness, so not the best end to a good start.

Saturday, Shannon and I did an intro to climbing course and although I didn't think I was working that hard I was certainly starving upon the lunch break and when we were done for the day. The course went from 8:30-2 with a half hour break for lunch. Which probably translates to 3 hours of climbing or so, probably 15 or so attempted ascents.

Sunday was an off day, considered going for a run but decided to hold off till this evening to get back on schedule.

Monday Feb 13th, 2006

Weight Training.
EDT
PRZone #1: 15mins
Ex1: Split Squat Right, 10lbs
Total: 65
Goal: 78: Goal stands, no increased preformance
Ex2: Split Squat Right, 10lbs
Goal: 78: Goal stands, no increased preformance

PRZone #2: 15mins
Ex1: DB Thrusters, 25s
Total: 55
Goal: 60: Goal stands, marginal increase in # of reps
Ex2: Pulldowns, 87.5lbs
Total: 55
Goal: 60: Goal stands, marginal increase in # of reps

Og.