How Green were my Muscles - finboy Digs Deep

[finboy]

Hey gang. In the short time I’ve been reading and posting on JP’s forum, I’ve found everyone to be extremely supportive and inspirational. Two weeks ago, I finished the second week of Waterbury’s TBT. It seems like a good workout and I may go back to it some day. However, after listening to everyone recommend HomeGrown Muscle and being inspired by Jennmedic and Tossedup’s log, I decided to start HGM last week. So here I am with one week of Iron Manual under my belt and I can see it will be a challenge. At the risk of boring everyone to tears with one more HGM training log, I’ll try to spice it up with some triathlon stuff as well!

You’ll find that I’m somewhat of a spaz because I can’t seem to make up my mind what my goals are. I only started ‘real’ weightlifting last fall and really love it. I try to make an effort to get to the gym 3 times a week. Also, I want to continue doing triathlons and maybe finish a ½ Ironman in the next few years. That means swim, bike and run training as well. Therein lies the rub. To lift…or not to lift. To tri…or not to tri. I guess there is one goal I know I want to shoot for – to be in top shape by June 2008 when I turn 50 years old. That means I have just 2 years to whip myself into shape (and not burn out completely from over training).

Current Stats
Height:5’10” (almost)
Weight:191 (as of April 21, 2006)
BF:Based on what I’ve seen on the forums, I’ll guess 20-25%
Age:47’10 (I’m inventing my own age measurement here)

Best Lifts (in lbs.)
Dead:195 x 3
Squat:145 x 3
Bench:155 x 3
BO Row:145 x 3

Swim:If I swam any slower, I’d sink
Run:10K best - 50:41 one year ago
Bike:I can ride without falling over


April 17, 2006

HGM Iron Manual Phase I (all weight in lbs.)

QUAD 1
Dumbbell Squat:3 x 8 x 40s
Dumbbell Incline BP:3 x 8 x 40s
Dumbbell RDL:3 x 10 x 40s
Pull-ups:3 x 4 x BW, 3 x 4 x 120 Pulldown

QUAD 2
Dips:3 x 6 x BW
Dumbbell Lunge:3 x 8 x 25s
Seated Row:3 x 10 x 100
Hanging Leg Raise:3 x 8

90 Second rest between sets and between quads.

All this squatting and lunging is going to be hard on my knees. I have KDD (knee disintegration disease ).

April 18, 2006

Swim Intervals
1200 meters total
200m warm up
8 intervals, approximately 50m sprint, 50m recovery
200m cool-down

The distances are approximate because I swim in a very unusual pool – not a lap pool. One of these days, I’ll post a picture for you. Very cool place to swim.

April 19, 2006

HGM Iron Manual Phase I (all weight in lbs.)

QUAD 1
Dumbbell Squat:3 x 8 x 40s
Dumbbell Incline BP:3 x 8 x 40s
Dumbbell RDL:3 x 10 x 40s
Pull-ups:3 x 4 x BW, 3 x 4 x Negatives

QUAD 2
Dips:3 x 6 x BW
Dumbbell Lunge:3 x 8 x 25s
Seated Row:3 x 10 x 100
Hanging Leg Raise:3 x 8

90 Second rest between sets and between quads.

I might have done some running today, but my left knee is swelling a bit. I’m running in a 10K on April 29 and need to get some running in by the weekend at least.

April 20, 2006

Swim Steady State
1200 meters total – approx. 35 minutes

Trying to focus on form – that’s got to be why I’m so damn slow. Pregnant women pass me in the pool.

April 21, 2006

HGM Iron Manual Phase I (all weight in lbs.)

QUAD 1
Dumbbell Squat:3 x 8 x 40s
Dumbbell Incline BP:3 x 8 x 40s
Dumbbell RDL:3 x 12 x 65 (too easy)
Pull-ups:3 x 4 x BW, 3 x 4 x 120 Pulldown

QUAD 2
Dips:3 x 8 x BW (increased reps by 2)
Dumbbell Lunge:3 x 8 x 25s
Seated Row:3 x 10 x 110 (10 lb. increase)
Hanging Leg Raise:3 x 8

I intentionally went pretty light this first week. Still, the workout is kick-ass! All the posts I’ve seen about puking or feeling like puking are more understandable. My plan is to lift only twice next week. I’m running in a 10K on April 29 and will need to save my legs (knees) for that.

April 22, 2006

Day Off
I’ve been taking ibuprofen to reduce swelling in my left knee. Seems OK – need to run on Sunday. Lounged around, mowed the back yard, went out and ate Italian followed by Butter Pecan ice cream! Cheat city…

April 23, 2006

Run
6:30am – ran 2 loops of a 3.1 mile course. Forgot my watch, but didn’t set any records – probably about 1 hour. My left knees is a bit sore…wore a brace for the first time in a long time. Iced my knees when I got home, more ibuprofen, did next to nothing the rest of the day. Ate fairly cleanly. I’m not planning to post my diet or even caloric totals. I did keep a fitday log a few days once and have a general idea about my intake. I’m trying to stay below maintenance to lose a few pounds and reduce body fat.

[Marykaa]

Nice reading your log I'm always happy to read someone close to my generation working out. It's good motivation.

I always assumed that with a screen name like FINBOY you'd be a fast swimmer! but hey.. speed isn't all in life

[Ogedei]

Good to see you keeping a log finboy! I'm with Marykaa, your name def makes you look like a fast swimmer, especially combined with the avatar!

No reason you can't combine the SBR with the weights, I mean it makes you busy, but gotta have time to get outside and play, right?

Do you have your eye on any particular tri? You have one under the belt already this season, don't you?

Keep up the good work!

Og.

[finboy]

I can swim real fast with fins. Too bad they aren't allowed at triathlons! I should probably change my avatar to a picture of a rock at the bottom of the lake.

I forgot my workout today:

April 24, 2006

Day Off
My legs are sore from yesterday's run and the knee is a bit sensitive. I'll be swimming in the morning and in the gym at lunch tomorrow.

[Marykaa]

Originally Posted by finboy

I can swim real fast with fins. Too bad they aren't allowed at triathlons! I should probably change my avatar to a picture of a rock at the bottom of the lake.

ahhh my error..!! fins.. yes.. of course! should have thought of it!

Maybe you've already answered this somewhere (sorry if you did) but do you have a trainer for swimming?

I don't know much about swimming.. but can it be some technique you could impove? maybe your feet are too stiff or something when you don't have the fins.. I took a 1 hours private lesson for xc-skiing this winter and it really helped me to know what to work on. If you don't have a regular trainer.. maybe you can do something like that?

nothing wrong with being a slow swimmer.. but if you want to compete.. might as well put all the chances on your side.

[EdChap]

Glad you're finding HGM challenging, yet to find anyone who hasn't!

Good luck with the triathalon!

[Faraz421]

Hey, i'll be looking on eagerly. My goals have never been the same, or maybe theyve always been the same, but theyve always encompassed everything that could be acheived, so basically, i know what you mean =-].

Real interested in the mix of weights and the tri. Best of luck, any particular dietary regimen? or just some common sense based clean eating, which is just as good as most approaches.

Faraz.

[Mahler]

finboy,
So you finally made the leap of faith and started a log. You can't go wrong with HGM. Just be aware that I was one of the first to complete HGM and was dubbed IMLOD (Iron Manual Lord of Destruction) by one of our esteemed forum members and it stuck. You are wise to go light and get used to the unusual quad setup. It does, indeed, kick ass. Nice going, my friend.

[finboy]

April 25, 2006

Swim Intervals
1200 meters total
200m warm up
8 intervals, approximately 50m sprint, 50m recovery
200m cool-down

My usual 5AM swim interval workout.

Thanks everyone for the encouragement.
-Og: I was going to sign up for a tri at the end of May, but missed the cutoff for the cheapest entry fee and it's kind of a pricey tri...so not sure. There is one in July that I did 3 years ago...kickass bike ride in the Texas summer heat. And there is one in September that I've done twice before. Great venue...I camp there the night before...very cool.
-Mary-Lou: I have not had a trainer, but you are absolutely right that even a 1-hour session may help me a lot with the swimming technique. Let's see...my birthday and Father's day are both coming up in June...
-Faraz: yes I try to do a common sense clean-eating program...with the usual missteps! As they say, diet is everything...but there is so much good food out there...and so little time!
-Mahler: maybe if I work hard I could be the IMCLOD (Iron Manual Clown of the Lord of Destruction)!

Going to the gym at lunch...later.

Scott

[Steve-O-68]

Nice work Fin!

[EdChap]

Originally Posted by finboy

-Mahler: maybe if I work hard I could be the IMCLOD (Iron Manual Clown of the Lord of Destruction)!

[milkman21]

Fin, if you're up for it, try some hypoxic (holidng your breath) work in the pool. According to one of those shorties in MH a month or two ago, it can really boost the rate at which you're burning calories during the workout, and from personal experience it whips you into cardiovascular shape VERY quickly.

One of my favorite sets is done with fins, and feel free to adapt it to your ability/workout needs:

Alternate lengths of the pool as described, 5-10 times through each:
**One length (25 yds) streamlined, underwater kick with no air, as fast as possible.
**Immediately into one length EZ kick on your back, streamlined position, catch your breath.

The real challenge is in reducing the time you spend on your "easy" length, and by minimizing time spent grasping at the wall to catch your breath. I did this for an entire 1000 yards (40 lengths) one time, just working out on my own and testing my limits. Granted, I had a headache for a few hours afterward... but I showed that damn air that I don't need it.

[finboy]

April 25, 2006

HGM Iron Manual
Week 2, Workout 1

QUAD 1
Standard Squat:3 x 8 x 115 lbs.
Dumbbell Incline BP:3 x 10 x 40s
Barbell RDL:3 x 12 x 115 lbs.
Pull-ups:3 x 5 x BW, 3 x 5 x 120 Pulldown

QUAD 2
Dips:3 x 8 x BW
Substituted step-ups for lunges here to conserve my knees
Step-ups:1 x 12 x BW, 2 x 12 x 10 lb. DBs
Seated Row:3 x 8 x 120
Hanging Leg Raise:3 x 8

90 Second rest between sets and between quads.

Worked out at lunch today...kicked my butt. I may slip into a coma this afternoon sitting at my desk!

Thanks for the suggestion Milkman...I may give that a try. Although I don't swim in a lap pool. Check it out: http://www.ci.austin.tx.us/parks/bartonsprings.htm

[BFG]

Nice workouts fin.

Im a pretty strong swimmer and there are some expert swimmers on here.

I used to swim along side the local swim team and learnt loads, maybe a cheap way to get some tips and lessons is swim when they hit the pool for their own workouts as opposed to team. One thing that made me a better swimmer was one of them telling me always aim to hit the water 2 inches further than what you feel you could do as though you are aiming to hit a 100 dollar bill just out of reach

[finboy]

Originally Posted by BFG

One thing that made me a better swimmer was one of them telling me always aim to hit the water 2 inches further than what you feel you could do as though you are aiming to hit a 100 dollar bill just out of reach

You're saying that your hand enters the water at this point, or this is how far you reach once your hand is in the water?

[BFG]

yeh the finger tips hitting the water then entering should be always out of reach as it were. If you are not getting that stretch on the arm yuo are not powering through enough

[Ogedei]

I just read the exact opposite, hand should enter the water at your head/goggle line and then stretch out under water.