Never-ending Quest to be Leaner, Stronger and Faster. - Page 7 - JP Fitness Forums

GG300 · 11-14-2006, 08:07 AM

Monday November 13 4:15 PM First Day of my contrast cycle. I will be using the 3 x 5 method as described in "Muscle Logic". I started with a 7 minute interval WU on the eliptical.

90 Seconds rest between sets

Squats WU set 12@135# Work Sets 5@225# 5@225# 5@225#

BB Bench Press WU set 12@135# 5@185# 5@185# 5@185# 5@185#

Prone Leg Curls WU Set 12@70# 5@100# 5@110# 5@110# 5@110# 5@110#

You are supposed to use a weight that is challenging and I was not sure if they meant a 5 rep max or something more in the range of an 7 rep max. I could have added weight to the squats but I was maxed out on the benches without a spotter and the weight on the leg curls was maxed as well.

The Birthday celebrations may be over but they are not forgotten. Woke up this morning intending on doing my WO and still felt like crap from the weekend of partying so I decided to pack the gym bag and do it in the afternoon. Just not as easy to recover as it used to be.

GG300 · 11-14-2006, 12:19 PM

Tuesday November 14 4:30 AM 38 Degrees scheduled 3 Mile Run. I still feel like garbage from last weekends fun and games. Pushed out for whatever my body was going to give me as I have no time to do it this evening. I finished a very standard run with just 2 small walks in 36:27. My body was just cashed but I felt pretty good getting it finished. Hopefully I will do better on Thursday with a few more days for my system to recover. The Moral of the story is 47 year olds shouldn't party like a rock stars for 4 days straight and then expect to fall right back into their fitness lifestyle without having to pay the piper.

ParanoidAndroid · 11-14-2006, 05:41 PM

Seems like you had a good time on your birthday... that 3x5 looks pretty tough,

GG300 · 11-15-2006, 08:13 AM

Wednesday November 15 5:15 AM Session with trainer. WU consisted of 15 minutes of eliptical work (2WU 10 Intervals 3CD) then 1 set 12 flat DB Benches @50#.

Training session

Straight Sets using 90 seconds rest between
Incline BB Bench 5x160# 5@160# 5@160# 5@160#
Flat DB Bench 10@60# 10@60# 10@60#
Seated Military using Smith Machine on Ball* 12@60 12@60 12@60#
WG Assisted Pullups 12@70# 12@70# 12@70#

Super Set using 2 minutes rest between
Close Grip BB Bench 12@115# 12@115# 11@115#
Rope Extensions 12@110# 12@110# 12@90#**

Straight Set using 90 seconds rest between
Freemotion Cable Curls 12@45# 12@50# 12@50#

*Smith Machine and a Swiss Ball I know it is definetly frowned upon here but it sure kicked my ass and it is not like it is a staple exercise that we use.

** Used alot of shoulder to finish the last few reps of the second set which is why he dropped the weight for my third.

I was spanked today. I thought that I was still tired for the weekend but now Iseem to have the start of a cold or something. Getting old sucks

GG300 · 11-16-2006, 07:37 AM

Quote:

Originally Posted by ParanoidAndroid

Seems like you had a good time on your birthday... that 3x5 looks pretty tough,

The Birthday was a blast but the recovery sucks. I am just happy that I only have one a year. All my old bar friends seem to find me around this time of year and get back at me for getting out of the business.

The 3x5 workout was actually more difficult than I expected considering it is a contrast cycle. It does not seem very balanced as it hits more lower body than upper. Then again what the hell do I know, Charles Staley has been doing this his whole life and I have been at it 4 years.

GG300 · 11-16-2006, 08:03 AM

Thursday November 16 3:45 AM 40 Degrees gusting winds between 20 and 30 MPH Scheduled 3 Mile Run. I just wanted to get some sort of run in before the weekend. The weater sucked, my sinus infection is kicking my ass at least it wasn't raining. I ran the the first 1 mile + but had to resort to Intervals of running 2 blocks and walking 1. Fortunately the only time that wind got bad it was mostly at my back and slightly sideways. The high point of this run (other than it was over) was that I ran over a quarter during my last block so I went back that way for my cool down and picked it up. Finishing time 37:40 which comes out to about .41 cents per hour of running calculating this mornings windfall. Hopefully my endurance starts coming back up when I kick this infection because to hit the Little Rock Half I have to start my training on the week December 10. I also would like to get in a decent run this weekend for the 5K I have scheduled. It includes a lap on the Milwaukee Mile a local track which over the years I have been lucky enough to see the likes of Roger McCluskey, Butch Hartmann, Mario Andretti and Al Unser race on. The only difference will be that they were traveling about 175 mph faster than I will be going.

GG300 · 11-17-2006, 08:51 AM

Friday November 17 5:15 AM WO B from the 3x5 contrast cycle. 13 Minute WU on eliptical (1WU-10 interval-2CD). 1 Set of 12 stiff leg deads @135#.

3 x 5 Workout
1 minute rest between sets 2 minutes between lift changes

Stiff Leg Deadlifts 5@185# 5@185# 5@185# 5@185# 5@185#

Assisted Dips 2@20#* 5@50# 5@50# 5@50# 5@50# 5@50#

BB Curls 5@85# 5@85# 5@85# 5@85# 5@85#

Swiss Ball Crunches with Alternating Trunk Rotation 3 sets of 20 to each side

* Tried for 5 at 20 but realized that was not going to work

The workout felt great today as this was my best day physically all week. With whatever cold/sinus infection getting much better I almost felt like I was back to normal. I was not sure where these weights should be set at but what I used today seemed to be close. Next week I would increase the deads by 5# and decrease the assist on the dips by 5# possibly 10. The WO did not call for any crunches but since I was feeling strong and the workout went so quick with the brief rest periods I thought that I would add it in. I will also add some ab work in to the A WO next week. I was very happy with the fact that I could breathe regular today which will definetly help with my race on Sunday.

twinsavsvikingsfan · 11-17-2006, 09:13 AM

Quote:

Originally Posted by GG300

The high point of this run (other than it was over) was that I ran over a quarter during my last block so I went back that way for my cool down and picked it up.

That is so funny. I just read this this morning, but I has a similar thing yesterdayn that I mentioned in my log. However, I only found a nickel.

twinsavsvikingsfan · 11-19-2006, 12:00 PM

How'd the race go?

That's pretty cool you get to run around the track. I've never seen a race there, but I have driven by the place. My uncle told me that big Gilbert Brown has had a lot to do with the Milwaukee Mile since leaving the Pack. Have you heard about that?

Did you look into signing up for the Indy Half? You'll get to do a lap around the Indianapolis Motor Speedway. Hint, hint.

GG300 · 11-20-2006, 07:56 AM

Sunday November 19 9:00AM 35 Degrees Scheduled the "Around the World 5K Run" This was the smallest turnout for a run and walk that I have particapated in to date. There had to be fewer than 200 people. The field seemed to be heavier in the older age groups not like the Madison races that are loaded with the college kids. The cold that I thought was getting better is still hanging on which was not going to help today. The course was very basic and desolate. You just ran the abandoned fair grounds with all of the stands and shops boarded up. There were no spectators or volunteers to speak of and the only encouragemnet came from the faster runners doing a cool down jog and cheering the rest of us slow pokes on. I think they wanted to push us along so they could get on with the awards ceremony (just kidding). We did get to run on the Milwaukee Mile Race track which was not much fun considering that the area is wide open except for the grandstands which caused more of a swirling effect than any actual break from the wind. I managed to get in the first 1.5 miles before I had to take a quick walk break. After that I never really regained my desire to push on. It was the first time that I seriously questioned what the hell are you doing out here. Then I got passed by some lady who had to be at least 70 years old and which got my attention. So I plucked my head out of my ass and ran the last portion of the course to finish ahead of her by 20 or 30 seconds. That was embarrasing enough but then she stopped me after the run to tell me how good I did. 36:30 was my finishing time and other than the cold I had no excuse. This was the most boring and least fun run that I have done yet but I still should be able to give it a strong effort. I relly need to get my focus back and start pushing to at least finish these runs without any walks. If I can find it in me to do 4,5 and 6 mile trianing runs without walking I can surely d that for a frickin 5K. 2 more races to the end of the year and I better not be competing with some 70 year old lady in either one of them.

GG300 · 11-20-2006, 08:10 AM

Quote:

Originally Posted by twinsavsvikingsfan

How'd the race go?

That's pretty cool you get to run around the track. I've never seen a race there, but I have driven by the place. My uncle told me that big Gilbert Brown has had a lot to do with the Milwaukee Mile since leaving the Pack. Have you heard about that?

Did you look into signing up for the Indy Half? You'll get to do a lap around the Indianapolis Motor Speedway. Hint, hint.

I am checking on work and some family commitments that I have this spring to see which races I can do. I wanted to do the Little Rock Race but that looks like it could be a conflict with work. Indy would work out better and I could drive there as well. Plus Indy would push my training back 2 months and the temperatures would be a little nicer on those long run days.

GG300 · 11-21-2006, 07:28 AM

Monday November 20 3:15 PM Scheduled Week 2 WO A of my contrast cycle.
Warmed up with 16 minutes on the eliptical trainer (3wu 10interval 3cd).

3X5 Workout A

Squats 12@135# 5@235# 5@235# 5@235#

Bench Press 12@135# 5@185# 5@185# 5@185# 5@185#

Prone Leg Curls 12@70# 5@110# 5@110# 5@110# 5@110# 5@110#

I switched my workout to the afternoon since the effects of my cold seem to be milder then. I felt strong in this session possibly due to the rest I have been getting. I went up 10# on the squats this week but the weight on the other lifts seem to be at the proper level.

ParanoidAndroid · 11-21-2006, 03:43 PM

nice job on the squats. You racing on thursday?

GG300 · 11-22-2006, 08:07 AM

Quote:

Originally Posted by ParanoidAndroid

nice job on the squats. You racing on thursday?

Some family and work commitments made me cancel my race. The closest one that I could find had me driving an hour plus each way on Thanksgiving morning. Then I have to start work at 4AM on Friday to work with 3 radio stations and 1 TV station to do shopper coverage at the mall I work at. I will do a Jingle Bell Run next Saturday and then another run on Dec 31 instead.

GG300 · 11-22-2006, 08:47 AM

Tuesday November 21 3PM 51 degrees A beautiful fall afternoon Scheduled 4 mile run. I charted a new course to try to spark what has been a bad 2 weeks of efforts on my part. I was really trying to get in without any walks but I just could not do it.
The run charted out as Run/1.29 Walk/.12/Run.98/Walk.28/Run.76/ Walk.15/Run.79. This came out to Running 3.82 miles and Walking of .55 for a total distance of 4.37 miles in 53:36. I will stick with this as my daily run untill I get my numbers back where they were a couple of weeks ago. I am not sure if it is the cold bothering me or my head is just not screwed on straight. Next week I am going to the local running store to check out shoes and will ask some more questions of those folks if they have some tips for me. Until then I will just keep plugging along and getting in as many miles as feel comfortable.

GG300 · 11-22-2006, 10:38 AM

Here is the elevation graph for Tuesdays run. I am glad the hills don't seem quite that ominous when I am running them.

GG300 · 11-22-2006, 11:20 AM

Wednesday November 22 5:15 AM Trainer day. Standard eliptical 16 Minute WU (3WU 10 interval 3CD).

Training Session

Straight Set with 90 seconds rest
Incline BB Bench 12@75# 5@160# 5@160# 5@160# 5@160#

Super Sets wit 2 minutes rest between

Flat DB Bench 20@40# 20@40# 20@40#
Freemotion Cable Press 12@60# 12@60# 12@70#

Seated Arnold Presses 12@30# 12@30# 12@30#
Close Grip Lat Pulls 12@112.5# 12@112.5# 12@117.5#

Close Grip Bench 8@135# 8@135# 8@135#*
Standing DB Curls 12@25# 12@25# 12@30#

Straight Set with 90 seconds rest between

Tri Rope Extensions 12@110# 12@110# 12@110#

*Spotter assisted last rep of last 2 sets

I felt very good today even though I only had 4 hours of sleep last night. Super setting 6 exercises kicked my ass but I rebounded and felt great by the time I got into work. Thankfully my legs have the day off as the run from yesterday put the finishing touches on them after a tough Monday afternoon leg session.