My Better Me than You Log

[twinsavsvikingsfan]

02JAN06

scheduled: 4 mile recovery run and lifting

actual: 4.3 mile recovery run untimed

NROL Break-in program

sets x reps x weight (+/- from previous workout)

Workout A3-2:
Straight sets:
Squat – 2 x 15 x 155 (same)

Superset:
Lunge – 2 x 15(ea) x 75 (same)
DB row, elbow out – 2 x 15(e) x 50 (same)

Superset:
Bench Press – 1 x 15 x 135, 1 x 13 x 135 (increase of 3 reps on second set)
Swiss-Ball Crunch – 2 x 20 x BW+25 (same)
------------------

An unintentional double-up day. I didn't realize my running plan changed Tuesday from rest/XT to a recovery run this week. No big deal. Even after school starts back up this shouldn't be a problem. My first class doesn't start until 2:30 on Tuesdays and Thursdays!

Because I haven't lifted in a while and because of running this morning, I decided not to up the weights. Oh, and I was going to start FL1 today but was too lazy to figure out what weights to use. I am slightly pleased that I got a couple more bench press reps.

3 to 4 hours of waiting in the cold in line tonight to pay my respects to President Ford. 8 easy miles tomorrow.

[twinsavsvikingsfan]

03JAN06

scheduled: 8 mile easy run

actual: 8.14 miles
1:05:08 (8:00 avg pace)

A pretty good run. It was incredibly nice out- close to 50, I think. A bit breezy, though. My legs are pretty dead after yesterday's double-up and all the standing in line. Some foam rolling this morning really worked out a lot of the soreness, however.

Last day of the NROL break-in tomorrow.

[twinsavsvikingsfan]

04JAN07 (got the year right today )

NROL Break-in program

sets x reps x weight (+/- from previous workout)

Workout B3-2:
Straight Sets:
Deadlift – 1 x 15 x 205 (same), 1 x 15 x 215 (+10)

Superset:
Step-Up – 2 x 15(e) x 45 e.h. (same)
DB One Arm Shoulder Press – 2 x 15(e) x 40 (same- completed both sets)

Superset:
Close Grip Lat Pulldown 2 x 15 x 115 (same)
Incline situps – 2 x 20 x BW (same)
--------------

This completes the break-in program. Today went pretty well. I'm really happy with the deads. I think I could have gone up to 225. Step-ups suck as bad as lunges. Ugh.

Recovery 4 miler tomorrow.

[K-Court]

Wait till you have to do step-ups and lunges as a superset. (as I will be this evening ... )

What program's up next, Jim?

[twinsavsvikingsfan]

Originally Posted by K-Court

Wait till you have to do step-ups and lunges as a superset. (as I will be this evening ... )

What program's up next, Jim?

Yikes! That sounds absolutely horrific.

I'm going to start NROL FL1 on Tuesday. I would like to drop this holiday 10 lbs by March and then another 10 my my marathon in May.

[K-Court]

Yes, "horrific" pretty much describes it. Particularly the 2X25 routine.

[BamaDave]

Hey, good job on the workouts!! Those 15-rep squats, DL's, step-ups, etc. are killers!!!

I never have tried a Fat Loss weight training program combined with running. I'm interested to see what you think!

What running weight are you trying to get down to -- around 170??

[twinsavsvikingsfan]

Thanks, Dave. This next workout plan should be interesting. My running plan will have me in the mid to upper 40s within a month. It should be interesting with the volume in FL 1. I want to keep lifting at least twice a week unlike what I did last time.

170 is exactly where I want to be. By May. Maybe lighter for a fall marathon.

[BamaDave]

How tall are you?? I would like to get back to at least 175 before Indy.

[twinsavsvikingsfan]

Originally Posted by BamaDave

How tall are you?? I would like to get back to at least 175 before Indy.

Just under 6 foot. I think. I haven't had my height measured in something like ten years.

[BamaDave]

Originally Posted by twinsavsvikingsfan

Just under 6 foot. I think. I haven't had my height measured in something like ten years.

We must be almost exactly the same height. I always had 6-foot envy, too! Thought I was going to make it and just missed. Haha. A museum here has a gadget that you can stand under and it measures your height with a laser. When I tried it, it told me I was "6 feet tall." Hey, I finally made it!! I'm guessing it rounded upward from 5' 11-1/2" or maybe I was 6 feet tall in the shoes I had on!

[twinsavsvikingsfan]

5' 11-1/2" was my 'official" Army height! lol

[twinsavsvikingsfan]

05JAN07

scheduled: 4 mile recovery run

actual: 4.3 miles untimed


These recovery runs seem almost like a waste of time. I'm running them like I should- nice and slow, about 8:45 to 9:00 pace. Well, I'll put my trust in the plan. At least it was nice out today. I don't understand why everybody is so up in arms about global warming. January 5th and there is no snow on the ground and I'm running in shorts and a light shirt and it's 50 degrees out in Michigan. Gotta love it!!!

13 miles planned for tomorrow.

[K-Court]

Originally Posted by twinsavsvikingsfan

5' 11-1/2" was my 'official" Army height! lol

You could always just say "6-ish".

[GG300]

Jim were you bored last night or what? Did the Big Mikey thing get carried around to other threads? That was some funny shit. Sort of like spraying charcoal starter into a flaming grill. Nice Taunts but I think you forgot the classic line from Monty Python. You could have ended with "You wiper of other peoples bottoms" done in a smug brit accent of course.

[tasinquefield]

Apparently I missed something going on last night...judging by GG's comments plus a thread in OT about something saying they're sorry. Good times, I guess!

[K-Court]

Originally Posted by GG300

Jim were you bored last night or what? Did the Big Mikey thing get carried around to other threads? That was some funny shit. Sort of like spraying charcoal starter into a flaming grill. Nice Taunts but I think you forgot the classic line from Monty Python. You could have ended with "You wiper of other peoples bottoms" done in a smug brit accent of course.

GG, c'mon man, it's a FRENCH accent, you silly pig dog.