Never-ending Quest to be Leaner, Stronger and Faster.

[GG300]

Friday January 12, 5:00 AM Scheduled EDT Workout B I started out with a quick WU on the Stair Master and then into the 1st zone.

PR Zones are 15 minutes long with 5 minutes rest between

1st PR Zone

Close Grip Bench @120# 5,5,5,5,5,5,5,5,5,5,4,4,4. 62 Total Lifts
Good Mornings @90# 5,5,5,5,5,5,5,5,5,5,4,4,4. 62 Total Lifts

2nd PR Zone

Drag Curls @50# 5,5,5,5,5,5,5,5,5,5,4,4,4,4,3, 3,2. 74 Total Lifts
DB Incline Rows @20# 5,5,5,5,5,5,5,5,5,5,4,4,4,4,3, 3,2. 74 Total Lifts

3rd PR Zone

Stiff Leg Deads @125# 5,5,5,5,5,5,5,5,5,5,5,3. 58 Total Lifts
Seated DB Military Press @30# 5,5,5,5,5,5,5,5,5,5,5,3. 58 Total Lifts

The workout felt great today. I was sweating my ass off from the first 5 minutes through the rest of the session. The last PR Zone got pretty tough at the end so a little extra rest was needed. I was concerned that my shoulder would bother my lifting as it has been sore since Wednesdays workout but thankfully it did not seem to be a problem.

[GG300]

Originally Posted by Mahler

Wow. I haven't checked on you in a bit. Great work and super commitment to your goals.

Thanks John I sort of hit the Holiday slide hard this year so I just have to put in some extra effort to catch up some lost ground.

[GG300]

January 13, 6:30 AM Scheduled Core work, Fill lifting and stretching. I started with some stretches and went right into the work.

Giant Set with 1 minute rest

Ball Crunch to a Press 15@14# 15@14# 15@14#
Ball Planks 60 Sec 55 Sec 50 Sec
Oblique Crunch with Weighted Bar 15@15# 15@15# 15@15#

Super Set with 1 minute rest

Standing Cable Crunches 15@170# 15@170# 15@170#
Individual Preacher Curl Right 12@30# 12@30# 12@30#
Individual Preacher Curls Left 12@30# 12@30# 12@30#

Close Grip Cable Rows 12@112.5# 10@125# 8@130#

I just wanted to get in some core work today as well as some stretching and saunau time to loosen up. I added some arm work because I just felt like it and some back work as I thought I may have been a little short on that this week.

[galya]

I like your EDT setup. It doesn't seem like you rest at all, either

[GG300]

Originally Posted by galya

I like your EDT setup. It doesn't seem like you rest at all, either

I do fit in some rest but just enough to catch my breath, mop my brow and log the set.

[GG300]

Sunday January 15 3:00 PM Scheduled 4 mile run. I decided to run in the afternoon to let some of the icy and snowy patches melt or get cleaned up. I still had to run in the street as it was too much work for about 25 % of the fat asses from my fair city to shovel 1/2 inch of snow or even salt. It was also my first run with my MP3 player which my 22 year old nephew was kind enough to load music on for me. I have absouletly no clue who I was listenening too but it was entertaining. As I got into the run even the roads were slippery so I decided to cut the run short rather than getting injured (3 slips, 1 near fall) and having to take time off. I finished 2.46 miles in just over 30 minutes. As I finished I was remembering a comment that Bamadave made in someones log about he would be thinking about us when we were runnning in the snow and cold, he was right it sucks.

[GG300]

Monday January 15, 5:00 AM SCheduled EDT Session I started off by warming up with 20 minutes of snow shoveling (3.5 inches) and then into the EDT work.

All PR Zones are 15 minutes with 5 minutes rest between.

1st PR Zone

Assisted Pull Ups CG 70# 5,5,5,5,5,5,5,5,5,5,5,4,4,3,3, 2. Total of 71 Lifts
Assisted Dips 70# 5,5,5,5,5,5,5,5,5,5,5,4,4,3,3, 2. Total of 71 Lifts
PR by 7 Lifts

2nd PR Zone

Incline BB Bench Press 100# 5,5,5,5,5,5,5,5,5,5,4,4,2. Total of 60 Lifts
DB Side Raise 17.5# 5,5,5,5,5,5,5,5,5,5,4,4,2. Total of 60 Lifts
PR by 6 Lifts

3rd PR Zone

Single Leg Press Right #180 5,5,5,5,5,5,5,5,5,5,5,5,5,5,3, 2. Total of 75 Lifts
Single Leg Press Left #180 5,5,5,5,5,5,5,5,5,5,5,5,5,5,3, 2. Total of 75 Lifts
PR by 8 Lifts

Everything felt good today even the shoveling. Hitting PRs in each zone is not that difficult in the second week as you get more comfortable with the pairings. Next week is the bigger test.

[GG300]

Tuesday January 16, 5:00 AM scheduled core workout. I started with a warmup on the stationary bike and then to the core work.

Giant Set with 90 seconds rest between

Bosu Crunch with Twist 20@ BW 20@BW 20@BW
Alternating Knee Raise 20@BW 20@BW 20@BW
Side PLank Left 30 Sec 30 Sec 30 Sec
Side Plank Right 30 Sec 30 Sec 30 Sec

Compound Set with no rest

Woodchopper Left 15@40# 16@40# 17@40#
Woodchopper Right 15@40# 16@40# 17@40#

Super Set with 1 Minute rest between

Standing Cable Crunch 15@180# 15@180# 15@180#
Oblique Crunch with Bar Right 15@15# 15@15# 15@15#
Oblique Crunch with Bar Left 15@15# 15@15# 15@15#

I am really starting to get back in the swing of things again. I am energized when I leave the gym and throughout the day. When I was alternating my running training with my lifting I was not getting that. On running days I felt great about getting my run in but my energy levl was zero by noon. By switching my runs to the afternoon it may hurt my run slightly but at least I feel good for the rest of the day. I am sure the afternoon runs will be fine when I get used to them. I also have the extra 3 workouts a week to help get rid of some of the holiday pounds. Tonight I am going to try running at the local Ice Rink (Petit Center) which has a 450 meter 2 lane jogging track. I am not a fan of track running but it has to be better than the dreadmill or getting injured on the ice and snow that we got hit with yesterday.

[GG300]

Tuesday January 16 3:00 PM Scheduled 3 mile run. I moved my run indoors and tried a new facility very close to my home. It is a 450 meter indoor track that surrounds the local olympic ice rink. I have run by the place at least a dozen times on training runs and driven by it hundreds of times but I never knew that they also had a track. When I got there and the local Lutheran College boys and girls track teams were practicing along with 4 other casual runners. The girls track team made for some interesting eye candy and they all smiled at me when they passed me as they walked bak to the start line. I am sure they were thinking how cute it was that this older weight lifting guy is out here plodding around on their track. At least they didn't rub my head or ake me if I needed any help. It was nice running inside but I forgot that it still was an ice rink and that the temperatures would be cool. I ran in a sleeveless tee and shorts. I could have used a long sleeved tee and some light gloves would have been nice. I ended up running 3.1 miles as long as I still had some gas and I finished in 37:57. I put some extra effort into the last lap and I still came away feeling pretty fresh. Not having to fight wind or hills made this run easier than the normal outdoors run. Since it was new expierence and a fairly god size track the normal boredom factor from running on a track never kicked in. I did put in a .14 mile walk break after I finished 6 laps and then ran out the rest. I generally feel pretty wiped after a run and that did not happen after this. So Thursday when I try again I know that I can push harder and hopefully get in a complete run without the walk.

[GG300]

Wednesday January 17, 5:00 AM Scheduled session with my trainer. I started with a quick WU on the stationary bike and then to lifting.

Straight Sets with 1 minute rest between

Flat DB Bench Press 20@35# 8@65# 8@70# 8@75#

Super Sets with 2 minutes rest between

Close Grip Lat Pulls 12@125# 12@125# 12@125#
Seated Cable Rows 12@112.5# 12@112.5# 12@112.5#

Cable Flys 12@70# 12@70# 12@70#
Military Press 12@75# 12@75# 12@75#

Straight Sets with 90 Seconds rest between

Close Grip Bench 10@125# 10@125# 10@125#

Lying Incline Curls 12@62.5# 12@62.5# 12@62.5#

The workout went well but by the time I hit the arm work I was feeling prety well spent. I was pretty happy with the bench work and the DB give me a much fuller range of motion then I get with the BB.

[GG300]

Thursday January 18, 5:00 AM Scheduled Core Session I started with a 5 minute interval WU on the stationary Bike and then into the core work.

Giant Set with 2 minutes rest between

Ball Crunches with Twist 30@14# 30@14# 30@14#
Ball Planks 45 Sec 45 Sec $5 Sec
Bicycle Crunches 30@BW 30@BW 30@BW
Swiss Ball Pushups 15@BW 15@BW 15@BW

Compound Set No rest

Woodchoppers Left 20@40# 20@40# 20@40#
Woodchoppers Right 20@40# 20@40# 20@40#

Super Set with 90 Seconds rest between

Kneeling Cable Crunches 15@175# 15@180# 15@180#
Back Extensions 15@25# 15@25# 15@25#

Nice fast paced workout left me 15 minutes to split between the Hot Tub and the Saunau. I am definetly getting my gym groove back. The farther away that I have been from a drink the better I feel. I am feeling more and more energized after my workouts and I have even noticed it after my runs. Now if I could only convince my whole circle of friends that we don't need to center every social outing around alcohol I could make my life easier. Then again I have never done anything to make my life easier so I guess I most likely will not start now.

[BamaDave]

Gregg, that indoor track sounds like the perfect find. No more snow and ice (at least not on the track) plus eye candy! A 450 meter INDOOR track is a surprise, at least to me!!

Nice workouts - they all look brutal!

[GG300]

Thanks Dave, It is nice but as I found out last night I won't always have the eye candy. At least I am not running on ice and snow.

[GG300]

Thursday January 18, 4:45 PM Scheduled 5K run. I went back to the 450 meter indoor track today to see how crowded it gets after my normal work hours. After a 1 lap walking WU I hit the running with the idea that I would push harder than my outing earlier this week. I clocked my first mile at 10:20 and I was trashed (no laughing). I did a half lap recovery walk and I was still tired but ran another 2 laps before another short walk. I finished out the run with a series of runs and walks but nothing longer than 2 laps. After the first mile I had a side ache that was bugging the crap out of me and never really went away. I assume it was from pushing the first mile because I only remember having one other since I started running. I finished with a time of 37:07 which considering how much walking I had to throw in to recover was not too bad for me. The track was also very crowded with everything from sprinters from the local high school to the MSOE track team. Then just to make it interesting there were about a dozen walkers on the track you had to dodge. The other runners are great and make sure they do not get in anyones way but the walkers don't seem to have a clue. Hopefully we don't get much more snow and I can get back outdoors. I definetly need to work on my pacing and learn how to just add a little more intensity with each outing.

[GG300]

Friday January 19, 5:15 AM Scheduled EDT session Workout B. I had to skip my cardio WU as I was running late due to the weather. I knocked out a set of 10 Close Grips@120 instaed and then hit the session.

EDT Session consists of 3 PR Zones that are 15 minutes each with 5 minutes rest between.

1st PR Zone

Close Grip Benches @120# 5,5,5,5,5,5,5,5,5,5,5,5,4,4,3. Total of 71 Lifts
Good Mornings @90# 5,5,5,5,5,5,5,5,5,5,5,5,4,4,3. Total of 71 Lifts
PR by 9 Lifts

2nd PR Zone

Drag Curls @50# 5,5,5,5,5,5,5,5,5,5,5,5,5,5,4, 4,2. Total of 80 Lifts
Incline DB Rows @20# 5,5,5,5,5,5,5,5,5,5,5,5,5,5,4, 4,2. Total of 80 Lifts
PR by 6 Lifts

3rd PR Zone

Stiff Leg Deads @125# 5,5,5,5,5,5,5,5,5,5,5,5. Total of 60 Lifts
Seated DB Military Press @30# 5,5,5,5,5,5,5,5,5,5,5,5. Total of 60 Lifts
PR by 2 Lifts

I was pretty well done after this session. It will be interesting to see how many more PRs I can squeak out of these pairings. At least I was able to hit new PR's in everything this week.

[UpNorth]

450m indoor track? Nice! I used to compete in track and I was all over the Northeast at meets. I don't ever recall seeing a track that big. Even the dome a Syracuse didn't have a track that big.

It's amazing to see the volume of lifts you acheive with EDT. Is it part of the EDT methodology to move on to different pairings if you plateau? If not how to do you know you're done with a certain pairing?