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

[GG300]

Friday May 30, 5:15 AM Back and Biceps Workout

Super Sets with 1 minute rest

Wide Grip Lat Pulldowns 3 x 10 @ 147.5# +5#
EZ Bar Curls 3 x 10 @ 80# +5#

3 minutes rest

Low Cable Rows to Neck 3 x 10 @ 87.5# +2.5#
DB Hammer Curls 3 x 10 @ 40# +5#

3 minutes rest

BB Rows with Hold 3 x 10 @ 105# +5#
Freemotion OVH Curls 3 x 10 @ 75# +5#

1 minute rest

Standing Crunch with Alternating Twist 3 x 20 @ 175#


I felt great this morning. Not sure if it is because I have the day off or because of yesterdays post. After typing it up I decided that I can crank it up when I am here and maybe see some better results. I was able to pop up everything a little bit today and I was very jazzed that I upped the hammer curls by a full 5#. I know it is an isolation exercise but to me as long as you are getting in the compound lifts you should be able to get in some direct gun work if you enjoy it. My thought is at least if I can't beat the people I run against in races I would to at least have bigger guns then them. Shallow yes but who cares. Golf is cancceled due to rain , ugh. Well as they say into every life a little rain must fall.

[GG300]

Friday May 30, 11:00 AM 2 Mile Run/Walk 24:40

30 seconds slower than a run just a week ago. This was mainly due to me trying to find a pace that I can sustain for at least a 1/2 mile. Still having pacing problems I will keep working on this.

[GG300]

Monday June 2, 5:15 AM Back and Biceps Workout

Super Sets with 1 minute rest

Reverse Grip Lat Pulls 3 x 8 @ 150#
Hammer Grip Cable Curls with Rope HAndle 3 x 8 @ 115#

3 minutes rest

Wide Grip Low Cable Rows 1 x 8 @ 150# 2 x 8 @ 155#
Incline Cable Curls 1 x 8 @ 120# 2 x 8 @ 125#

3 minutes rest

2 Arm DB Rows 3 x 8 @ 60#
Leaning Preacher Curls 3 x 8 @ 80#

1 minute rest

AB Presses 3 x 12 @ 65# +5#

1/2 mile on the track no timing just working on a sustainable pace.

I switched the reps from 10s to 8s today and the weights increased accordingly. I will get in 2 weeks using this set up and then switch exercises and go back to 12s. The outdoor pool is now open so I got out and swam a few laps to cool down, very refreshing with a 60 degree air temp and 72 degree water.

One of the trainers stopped and asked if I was training for something again. When I said not really she mentioned that I just seemed more focused lately. Most likely the big difference is the 1 minute rest breaks instead of random extended breaks which seems to be the norm. No matter what it is always nice to get a compliment.

[stingo]

Agreed - that's usually the best measure of progress, when someone compliments you. Good work.

[GG300]

Thanks Tom. Nothing like a compliment to keep you coming back for more punishment.

[GG300]

Since I have been having a problem finding a pace that I can run for any distance I decided to go back to the basics. When I started running a few years ago it was just to get in a few fun runs and I ended up even training last year to plod through a half marathon at a very slow pace gettting me across the line at a dismal 3:08. So I decided to go back and do the beginner running program that I never did the first time and try to develop a more solid base and hopefully build my speed up as well. The prigram looks easy enough as it is a 10 week plan consisting of 3 runs per week for 30 minutes each. The first week is 2 minute runs followed by 4 minute walks doing 5 repeats. It is slightly slower than I have been running but I am not skipping ahead I am taking it slow this time. By week 3 you are already doing 5 minute runs followed by 2.5 minute walks. so it does progress quickly (at least for us nonrunners). By the last week I should be doing 14 minute runs with 1 minute walks. And then hopefully I will have the base I need to start building up some decent runs. Of course the program does not take into account that I will still be lifting 6 days a week but I think I should still be able to handle that. If not I will adjust my lifting schedule back to 3 full body workouts and 3 running days. I know that these programs always look good on paper so now I will see how well it works on the road, starting today.

[GG300]

Tuesday June 3, 4:00 AM Week 1 Day 1 Beginners Running Program 30 minute run consisting of 2 minutes running/4 minutes walking. Completed 2.14 miles.

5:15 AM Leg and Shoulders Workout

Super Sets with 1 minute rest

Deadlifts 3 x 8 @ 255#
DB Alternating Shoulder Press 3 x 8 @ 45#

3 minutes rest

Bulgarian Split Squats 3 x 8 @ 35#
High Pulls 3 x 8 @ 90#

3 minutes rest

Swiss Ball Crunches with Alternating Twist 3 x 24 @ 35#
BB Front Raises 3 x 8 @ 60#

The run was slightly easier than my normal 2 milers as the walks were much longer but I was able to hold a consistent pace for the 2 minute runs which I hadn't been doing. After returning home, toweling off and rehydrating I drove to the gym and got in my lifting. This was the first with these lifts at the 8 rep scheme. I raised the deadlifts up 25#, the High Pulls up 10# and all of the other lifts up 5# with the exception of the crunches which I kept at 24 reps of 35#. The small break in between the run and the lifting kept this manageable. I was a little concerned about the knees would feel but no problems today and I hope it remains that way.

[GG300]

Wednesday June 4, 5:00 AM Chest and Triceps Workout with Trainer

Straight Sets with varied rest breaks

Incline BB Bench 1x12@95# 1x12@115# 1x11@125# 1x6@145#

Pushups on Inverted BOSU 3 x 12 @ BW

Incline DB Tri Extensions 3 x 12 @ 30#

Pec Deck 1 x 12 @ 160# 1 x 12 @ 175# 1 x 12 @ 180#

Freemotion Individual Cable Push Downs 2 x 12 @ 100 1 x 12 @ 110#

Super Set with no rest between exercises full rest after each set

Assisted Dips 1 x 8 x 50# 1 x 8 x 55# 1 x 8 @ 60#
Reverse Cable Push Downs 3 x 12 @ 60#

He took it easy on the chest and beat up on my Tris. The incline bench numbers at his gym are always lower than at my normal gym because of the angle of the bench. For some reason it is designed that it puts a big emphasis on your shoulders which is one of my weak spots due to previous injuries. The rest of the chest work was cake or at least compared to our normal sessions. So then he just focused on Tri work. My trainer seems to be hitting a tough patch in his life and doesn't seem to be focused as he once was. I think his personal, financial and business problems are all beating him down and really taking a toll. I am running with him this week Sunday and socializing afterwards so I think I will talk with him then and see if I can put somethings into perspective for him. He has alot on his plate for a 29 year old kid. If he can't clear it up he is going to have some real problems.

[GG300]

Thursday June 5, 4:00 AM Week 1, Run/Walk 2 of 4, 2 minutes running/ 4 minutes walking x 5, total of 30 minutes and 2.16 miles.

Nice running temp of 58 degrees but dense fog and occasional lightning in the distance. About half way through the run the frequency of the ligfhting increased along with it being much closer. Finished the final 2 minutes in a very light drizzle. I was in the house for a minute or 2 when the full down pour hit. I dodged that one by minutes. Since it was calling for stormy weather I figured better to sneask it in this morning rather than talking myself out of it after work.

5:15 AM Back and Biceps Workout

Super Sets with 1 minute rest/ 3 minutes between Super Set Changes

Wide Grip Lat Pulls 3 x 8 @ 150#
EZ Bar Curls 3 x 8 @ 85#

Low Cable Rows to Neck with Rope Handle 3 x 8 @ 92.5#
DB Hammer Curls 3 x 8 @ 45#

Bar Bell Bent Over Rows with Hold 3 x 8 @ 110#
Freemotion Overhead Curls 3 x 8 @ 80#

Swiss Ball Planks 3 x 60 seconds @ BW

The run went well by the 3rd run segment I was finding a comfortable pace and breathing pattern. Narrowly missed the rain but missed in none the less.

This was the first time through these lifts at the 8 rep sequence. I was able to pop up all of the lifts at least 5# with the exception of the lat pulls at +2.5#. The 1 minute breaks are much more difficult to hold too when these workouts are done in a relatively short time after my runs. As the runs go up in difficulty I am pretty sure that I will have to bump this up to 1.5 minutes at least.

[GG300]

Friday June 6, 4:00 AM Week 1, Run/Walk 3 of 4, 2 minutes running/ 4 minutes walking x 5, total of 30 minutes and 2.15 miles.

The temp was around 70 this morning with gusty 10 to 15 mph winds. Pacing is coming more naturally as well as the breathing. I have a 1.8 Mile Beer Run on Sunday so this will be the last run with the 2 run 4 walk format. Next week we go to 3 and 3.

5:05 AM Chest and Triceps Workout

Straight Sets with 1 minute rest and 2 minutes at lift changes

Decline Bench Press 4 x 8 @ 155#

Tri Rope Pushdowns 1 x 8 @ 120# 2 x 8 @ 125#

Incline DB Bench 1 x 8 @ 50# 2 x 8 @ 55#

Incline Cable Skullcrushers 3 x 8 @ 100#

Freemotion Cable Flys 3 x 8 @ 80#

OVH Rope Extensions 1 x 8 @ 95# 1 x 8 @ 115# 2 x 8 @ 120#

Full Crunch on Bench 3 x 15 @ 35#

Between the preworkout run and only getting 4 hours of sleep (No fault of my own) I didn't think I could push through my normal workout. I decided to drop the Super Sets and just go with straight sets with the same limited rest periods. Doing it this way gave me enough energy to get me through it.

[twinsavsvikingsfan]

good luck with the running!

[GG300]

I am going to try this again and then that will be it. I posted all of these on Thursday and then they disappeared.

Sunday June 8 11:30 Riverwest Beer Run in heavy rain, 1.8 miles with 4 beer stops in 25:28. Full recap in Runners Forum

Monday June 9 8:00 AM Leg and Shoulder Workout

All straight sets with 1 minute rest

Squats 1 x 8 @ 185# 3 x 8 @ 235#

Standing Arnolds 3 x 8 @ 45#

DB Step Ups 3 x 8 @ 35#

Military BB Press 2 x 8 @ 95# 1 x 5 @ 95#

Super Set with 1 minute rest

Full Crunch on Bench 3 x 15 @ 35#
Front Plate Raise 3 x 10 @ 45#

Used singles for the most part today as I was feeling the ill effects of the post race partying from yesterday's run.

Tuesday June 10 3:30 AM Week 2 Day 1 Beginners Running Program 3 minute run/3 minute walk x 5 scheduled 30 minutes Actual time of 29:47 due to heavy rain start up. Ran the last 1:47 to avoid getting soaked distance of 2.16 miles

Back and Biceps Workout

Super Sets with 1 minute rest and 3 minutes between breaks

Reverse Grip Lat Pulls 3 x 8 @ 155# +5#
Hammer Cable Curls with Rope Grip 3 x 8 @ 120# +5#

Wide Grip Low Cable Rows 3 x 8 @ 162.5# +7.5#
Incline Cable Rows 1 x 8 @ 130# 2 x 8 @ 135# +10#

DB 2Arm Rows 3 x 8 @ 60#
Leaning Preacher Curls 1 x 8 @ 85# 1 x 6 @ 85# 1 x 7 @ 80#

The lifting went well and I was able to bump up several of the weights. The preacher curls sort of backed off but I was able to get in the first set fully.

Wednesday June 11 3:30 AM Week 2 Day 2 Beginners Running Program 3 minute run/3 minute walk x 5 Total of 30 minutes distance of 2.17 miles.

Chest and Tricep Workout with Trainer

Straight Sets with varied rest

BB Bench 12@135# 6@185# 5@205# 3@225# 1@245#

Incline Bench 3 x 12 @ 115#

Cable Flys 3 x 12 @ 65#

Close Grip Bench 9@115# 10@115# 9@115#

OVH Individual Tricep Pull Downs 3 x 12 @ 100#

Individual Tricep Push Down 2 x 12 @ 100#

The lifting went well but my trainer still seems a little distracted with the problems in his life. I guess you can't help but airing out some of that to a client who is also a friend.

Friday June 13 5:20 AM Back and Biceps Workout

Super Sets with 1 minute rest and 3 minutes at the breaks

WG Lat Pull 3 x 8 @ 155# +5#
EZ Bar Curls 3 x 8 @ 85#

Low Cable Rows to Neck 3 x 8 @ 85# +5#
DB Hammer Curls 3 x 8 @ 45#

BB Bent Over Rows with Hold 3 x 8 @ 115# +5#
OVH Freemotion Cable Curls 3 x 8 @ 80#

Swiss Ball Planks 3 x 60 seconds @ BW

All the lifting went well today but I got rained out for my run. Hopefully it will be clear when I get home so I can get it in. I will be off to Indianapolis on business until next Thursday so most likely will not be on to update the log until then. Almost like this week but this time it will be my fault.

[GG300]

June 20th This Weeks Catch Up Log

Saturday June 14 Beginners Running Program Week 2 Day 3 3 minute run/3 minute walk x 5 30 total minutes 2.16 miles

Sunday June 15 Beginners Running Program Week 2 Day 4 3 minute run/3 minute walk x 5 30 minutes total 2.16 miles

Monday June 16 Beginners Running Program Week 3 Day 1 5 minute run/2.5 minute walk x 4 30 total minutes 2.17 miles

Tuesday June 17 Full Body Workout

Straight sets with 1 minute rest and 2 minutes at exercise changes

DB Bench Press 1 x 12 @ 45# 2 x 12 @ 50#

Seated Arnolds on Swiss Ball 3 x 12 @ 35#

Bench Dips 3 x 12 @ BW

Goblet Squats 3 x 12 @ 50#

2 Arm DB Rows 3 x 12 @ 50#

DB Alternating Curls 3 x 12 @ 35#

Done at the Hotel gym in Downtown Indianapolis. Not a bad hotel gym but the DBs only went up to 50#.

Wednesday July 18 Week 3 Day 2 Beginners Running Program 2 minute run/1 minute walk total of 30 minutes unknown distance. This should have been the same as day 1 but since we went out with our bosses utill late last night I wasn't up to that. The run I opted for still had me getting in 20 minutes of running and 10 minutes of walking so it wasn't too far off base.

Friday May 20 Beginners Running Program Week 3 Day 3 5 minute run/2.5 minute walk x 5 Total of 30 minutes and 2.16 miles. My left ankle got fairly tight at the end of the last run. By the time I got home and relaxed for a few minutes I could barely put any weight on it. Now I am hoobling around on it and I have no ide what I did to it. Hopefully it will clear up as quickly as it came on.

[GG300]

Monday June 23 5:30 AM Back and Biceps Workout.

Straight Sets with 1 minute rest and 2 minutes at changes

Assisted Weight Pull Ups 12@65# 12@60# 8@65#

Cross Body DB Curls 3 x 12 @ 30#

CG Low Cable Curls 3 x 12 @ 137.5#

EZ Bar Cable Curls 3 x 12 @ 90#

Inverted Rows at Bodyweight 10 6 7

Single Arm Hammer Cable Curls 3 x 12 @ 40#

Plank Position Cable Rows 1 x 12 @ 30 2 x 12 @ 50# each side

The lifting went well today but some of the weights are still off due to starting a new routine. Still no running due to the sore heel. I am pretty sure that my heel problem was caused by the old shoes that I had been running in. As always I pushed using these shoes by 2, 3 OK 6 months more than I should have and now I am paying the price. Hopefully I will be able to get out on it Tuesday. I picked up a Pair of Nike Triax 11s on Saturday.

[GG300]

Tuesday June 24 5:15 AM Abs and Shoulders Workout

Straight Sets with 1 minute rest periods between sets and exercise changes

Swiss Ball Planks with Feet Rasied on Bench 3 x 45 seconds @ BW

Ab Press 3 x 12 @ 65# Each Side

Decline Bench Ab Press 3 x 12 @ 25#

Cable Shoulder Press 3 x 12 @ 60#

Alternating Db Press 3 x 12 @ 30#

DB Side Raise 3 x 12 @ 17.5#

I tried a few laps on the track today and while my heel wasn't totally pain free it wasn't bad. Got in 3/4 of a mile before I worked out. Wednesday I will try to restart the running program where I left off last Friday.

I threw in a few new lifts today to mix things up. The Rasied Feet Planks and the Incline Ab Press where something I picked up out of the current issue of Mens Health. The Ab presses are similar to the crunch to a press I have done before but with these you just raise your torso 6" off the bench and using a plate complete all of the reps before lowering yourself back to the bench.

[GG300]

Wednesday June 25 5:00 AM Chest and Triceps Workout with my Trainer

Varied rep and rest breaks

Straight Sets

DB Incline Bench 1 x 8 @ 65# 3 x 6 @ 70#

Super Sets

Cable Flys 3 x 12 @ 65#
Pushups on Inverted BOSU 12 8 8

Close Grip Bench 3 x 12 @ 105#
Reverse Cable Pushdowns 3 x 12 @ 70#

Straight Sets

Assisted Dips 1 x 3 @ 50# 1 x 6 @ 65# 2 x 9 @ 65#

Standard Bench Failed @135# 6@95#

I feel whooped. I couldn't even get the bar off my chest for 1 rep on the bench when we came over right from the dips. And the start off the dips wasn't much better. I had a hell of a time grunting out 3 reps at my normal weight for 6 or 8 reps. Typically these lifts would be at the start of my workout but it was still humbling.