TriDude's Quest for Strength, Speed and Fat Loss - Page 3 - JP Fitness Forums

BamaDave · 10-25-2006, 02:18 PM

Quote:

Originally Posted by tridude

Thanks Dave! How's the knee?

It's completely healed as far as I can tell. Four days off from running plus a fifth at a slower pace took care of it. It was no big deal, just in an awkward spot for running.

tridude · 10-26-2006, 03:21 PM

Thursday, October 15
NROL Strength C(1)

I. Straight set
Deadlift
Warmup sets
5 x 135

Work sets
6 x 185
1 x 265
6 x 215
1 x 285
10 x 185
15 x 135

II. Superset w/ no rest
Romanian deadlift
Work sets
10 x 135
10 x 135
10 x 135
Note: I wasn't really sure about these as I have never done them before. I did some reading up after this workout and now I think I have a better feel for what they are supposed to be.

Static Lunge
10 x 55
10 x 55
10 x 55

III. Superset w/ 90 second rest
Good mornings
10 x 55
10 x 55

Incline reverse crunch
BW x 10
BW x 20

I have to run tonight, so I'm not sure how that's going to go. My legs are a little shakey.

UpNorth · 10-26-2006, 06:27 PM

I'm sure Alwyn is not expecting anyone to run after that workout! DL and a superset of Romainian DL + Lunges in one workout is enough for the legs. you're a machine...

tridude · 10-27-2006, 08:22 AM

Thanks UpNorth. Actually my six miles last night went pretty well. My glutes and hammies are very soretoday, however, which doesn't bode well for the 16 miles I'm supposed to tomorrow.

Hopefully, the second day sores won't be much of a factor.

BamaDave · 10-27-2006, 02:05 PM

Yeah, Alwyn + 16-mile runs = a tough combination!!! Great job.

tridude · 10-31-2006, 01:46 PM

Well, I ended up running only six miles on Saturday, as my legs were just too shot from the NROL C workout I did. I guess I'll know better next time. I have an 18 miler on the scheduled for this Saturday, so I got my weightlifting out of the way early this week.

Monday, October 30
AM
NROL Strength IB(2)

I. Superset w/full rest
Barbell bench press
Warm up sets
8 x 135

Work sets
6 x 185
1 x 215 +10
6 x 205 +10
1 x 235 +10
12 x 145

Barbell bent-over rows
Work sets
6 X 135
1 X 145
6 X 135
1 X 155
10 X 110

II. Superset w/ full rest
Close-grip lat pulldowns (done as pullups)
Work sets
6 X BW
5 X BW

Dumbbell press
8 x 45 (90 total) +5
6 x 50 (100 total)

III. Lower body Russian twists
1 x 10
1 x 10

PM
Run 4 miles; 36:36

Tuesday, Oct. 31
NROL Strength IA(2)

I. Squat
Warm up sets
8 x 135
6 x 135

Work sets
6 x 205 +20
1 x 245 +20
6 x 215 +10
1 x 275 +10
10 x 215 +30
15 x 185 +30

II. Superset w/180 rest
Bulgarian Split Squats
Work sets
15 x 25 +5
15 x 25
15 x 25

Step-Ups
Work sets
15 x 25
15 x 25
15 x BW!!!!! ouch

III. Straight Sets w/90 rest
Back Extensions
1 x 10 x +5
1 x 10 x +25

Swiss ball crunch
1 x 12 x +5kg med ball
1 x 15 x +5kg med ball

tridude · 11-02-2006, 08:55 AM

Wednesday, Nov. 1
9 mile run, 1:19; average HR 131

Felt pretty good on this run, even though my legs were heavy from the squatting Tuesday. The DOMS have got me today!

BamaDave · 11-02-2006, 01:00 PM

Great job on those squats!! Your bench press makes me sick. Are you going to be at 300+ when NROL is over?!?!?

Mahler · 11-02-2006, 01:24 PM

Quote:

Originally Posted by BamaDave

Great job on those squats!! Your bench press makes me sick. Are you going to be at 300+ when NROL is over?!?!?

Agree on all counts, especially that bench. It's all I can do to hit 200.

tridude · 11-02-2006, 01:38 PM

That would be nice! I make no promises, however.

BamaDave · 11-02-2006, 01:43 PM

Quote:

Originally Posted by Mahler

Agree on all counts, especially that bench. It's all I can do to hit 200.

Yeah, same here. 1x225 in NROL Strength III was a miracle moment for me. Maybe we need to start swimming like Brett!

tridude · 11-02-2006, 02:11 PM

Yeah, well you guys' squats and deadlifts make me sick, so there!

tridude · 11-02-2006, 03:36 PM

Thurday, November 1
NROL Strength D(1)

I. Superset w/full rest
Chin-up
Work sets
6 x BW
1 x BW + 35
6 x BW
1 x BW + 35
5 x BW
7 x BW - 50 (Gravitron machine)

Barbell shoulder press
Work sets
6 X 75 +20
1 X 105 +20
6 X 95 +20
1 X 115 +10
12 X 65

II. Superset w/ full rest
Dumbbell bench press
Work sets
8 X 55 (2 55s)
8 X 55 (2 55s)

Wide grip cable seated row
8 x 200
12 x 200
Note: The low pulley machine at the gym only has plates that go up to 200. I need to find a substitute, or find a gym with a better machine.

III. Lower body Russian twists
1 x 10
1 x 10

tridude · 11-03-2006, 10:08 AM

Thursday, November 3
Five mile run; 46:16; Average HR 132.

tridude · 11-04-2006, 07:06 PM

Saturday, November 5
18.5 mile run, 2:49:34; average HR 145. This was a good run. It was pretty cold out, so I started out quicker than I normally would to keep warm, and I think that slowed me a bit at the end. Either way, I'll take it. Got through with no injuries and not too worn out. Last year, it was after my 18 miler in the same training plan in which I wound up with peroneal tendonitis and was sick for a week.

I'm supposed to join a friend for a group ride tomorrow morning. It's going to be cold and I'm going to be tired, but hopefully, I will stick it out. Should be about 32 miles or so. Guess that'll give me an even 50 for the weekend!

tridude · 11-07-2006, 03:27 PM

Monday, November 6
I. Straight set
Deadlift
Warmup sets
8 x 135

Work sets
6 x 205 +20
1 x 285 +20
6 x 235 +20
1 x 305 +20
10 x 215 +30
15 x 155 +20

II. Superset w/ no rest
Romanian deadlift
Work sets
10 x 135
10 x 155 +20
10 x 155 +20

Static Lunge
10 x 60 (2 30 pound dbs)
10 x 60
10 x 60

III. Superset w/ 90 second rest
Good mornings
10 x 65 +30
10 x 55

Incline reverse crunch (done as bent knee hanging leg raises)
BW x 20
BW x 20

tridude · 11-08-2006, 03:21 PM

Wednesday, November 7
AM
NROL Strength IB(3)

I. Superset w/full rest
Barbell bench press
Warm up sets
8 x 135

Work sets
6 x 195 +10
1 x 225 +10
3 x 215 Made to high of a jump here, and I paid the price on the next set. The gym was busy and people were waiting, so I didn't take the full rest like I should've. That's my excuse anyway.
1 x 245 Failed - Got it about halfway.

I'll try again next time.
12 x 155

Barbell bent-over rows
Work sets
6 X 135
1 X 155 +10
6 X 135
1 X 165 +10
10 X 135

II. Superset w/ full rest
Close-grip lat pulldowns (done as pullups)
Work sets
5 X BW
5 X BW

Dumbbell press
8 x 50 (100 total) +10 These damn near killed me.

8 x 40 (80 total)

III. Lower body Russian twists (done as hanging leg raises, as my lower back is still sore, so I didn't want to risk tweaking it.)
1 x 20
1 x 15
1 x 12

BamaDave · 11-09-2006, 10:55 AM

Jeez, slow down on the Deadlifts. You could at least wait until Phase 2 to bruise my DL ego for good!!! Workouts looking very impressive.

When is your marathon?? I think it's the same day as mine - Dec. 9th?