Egham's Training Log

[stingo]

I understand that a good Pinot Noir is difficult to make - not that I've ever tried, just based on what I've read.

[RacerBill]

Happy birthday to the Mrs! Hope she's enjoying herself.

The workouts look good, especially the pushups. Nice work.

[Egham]

Back home for a few hours, heading to MIL's for the week in about 2 hours. She's having outpatient wrist surgery on Monday and she's extremely anxious about it. We'll stay with her through next weekend. The downside is no workout facilities, no internet access (I may try a trial dial-up offer), and having to listen to her spout her curious mix of Rush Limbaugh and Lou Dobbs all the while claiming to be liberal in her views. It's very difficult to tune out at times, because she irnsists you sit there and discuss it with her and that's about as useful as discussing most things over in CE. I'll survive......

Originally Posted by UpNorth

Belated birthday wishes to your wife.

All of those wine options sound delicious. You're making me thirsty.

Thanks, Jeff. They are good wines...I've made 25 cases so far this year. The tough part is waiting for most of them to age before drinking them. The fruit wines are quick, but most of the others have to sit 6 to 18 months before they are really prime for drinking.

Originally Posted by BamaDave

Happy Birthday to the Mrs.!! I hope you two kicked back with some light conversation about climate change to go with the wine.

P.S. When are you running a race?

Thanks. Oh yes, cliamte change was indeed included in our dinner activities, especially since we were in DC at a climate change research meeting.

Maybe one of these days.

Originally Posted by UConnJulie

Ohhhh ... I would love a sampling of those wines!! I know we talked about it a while ago, but from where do you order your supplies? I would love to get into the wine-making hobby ... then you are assured nitrite-free wine!!! Mmmm ... Pinot Noir is one of my favorites!!

Well, come on down! Unfortunately, I only have about 4 varieties that are ready to drink at this point....but, they are all good! Pinot noir has been my favorite since my college days when my family lived in the SF Bay area.

Originally Posted by stingo

I understand that a good Pinot Noir is difficult to make - not that I've ever tried, just based on what I've read.

The grape and the process are both somewhat persnickety. Even though I make my wine from kits, I have to be much more careful to maintain proper temperatures with it than the other varieties I've tried. According to the distributor, Riesling can also be tough.

Originally Posted by RacerBill

Happy birthday to the Mrs! Hope she's enjoying herself.

The workouts look good, especially the pushups. Nice work.

Thanks Bill!

[Egham]

I took the TRX to DC this week and worked out in the hotel room…The “Health Room” consisted of a treadmill, 2 elipticals, and a stepper…That was it.


Sep. 12


Military Fitness Guide: Week 1 Day 1 x 2

I worked through the Day 1 workout twice. No rest between exercises beyond what was required to adjust the TRX. I completed each of the following, rested 2 min at the end and cycled back through the entire workout again.

I really got into it. Time about 40 minutes judging by the bedside alarm clock.

Suspended lunge - 10 ea side
Single Leg Squat - 10 ea side
Sprinter's Start - 10 very slow, 10 normal speed, 10 fast w/hop
Hamstring Curls - 10
Hip Press - 10
Hamstring bicycle -20, alternating
High bicep curl - 10
Tricep Press - 10
High torso rotation - 10 ea side
Side Plank with floor tap - 10 each side
Suspended Crunch – 10

Sept. 13

Run - Hotel to the Mall, up around the Capital, back down the mall, around the Tidal Basin and the Jefferson Memorial, to the Lincoln Memorial and back to the hotel. No watch, so I don't really know my time, but my distance was approx. 5 miles.

It's been 2 to 3 years since I last ran this loop....It's still a beautiful run.

Sept. 14

Military Fitness Guide: Week 1 Day 2 x 2

I work though this in the same manner I did the Day 1 workout on the 12th .

Time: Almost 50 minutes. I think a good bit of it had to do my inability to get much sleep….the mattress was awful…My SelectComfort bed has spoiled me. I also took time making sure I had getting into position for the suspended incline press right…It just couldn't be as tough as I found it the first time......I had what proved to be false hopes that I could get more than one or two reps. Fat lot of good that did…Just getting into position is tough. I did manage to get 2 the first time through, though…doubling my previous performance.

Exercise - specified reps (actual reps)
Suspended Incline Press - 10 (2,1)
Suspended Crunch/Pushup – 10
Single Leg Chest Press – 6,6
Elevated Back Row – 15
Single Arm Power Pull – 10,10
TRX Swimmer’s pull – 10
Y Deltoid Raise – 8
T Deltoid Fly - 8
Low Deltoid Fly – 8
Standing Back Extension – 12
Suspended Pendulum – 16
Suspended Oblique Crunch – 8,8

[Lost Dog]

Glad that TRX is getting put to good use. Looks like a fun workout. I'm going to have to try that Suspended Incline Press again. Last time it was ugly.

[Egham]

TT August DB-KB-BW Fusion Workout C #4

Warm-up circuit of twice through –

Prisoner Squat – 10
Pushups – 8
Reverse Lunge – 8/leg
Spiderman climb – 5/side

The workout calls for 3 sets of the following supersets, no rest between A&B and 1 minute before repeating superset….

Exercise – prescribed reps (actual performance - improvements noted in bold)

1A) DB Close-Stance Split Squat - 8/side (40 lb DB, 8,8,8)
1B) Block Pushup – 15 (15,15,15)

2A) DB Chest Press – 8 (40 lb DB 8,8,8)
2B) 1-Leg Deadlift – 8/side (30,30,30 lb DB 8,8,8/side)

3A) DB Deep Step-up – 12/side (40 lb DB 12,12,12,)
3B) T-Pushup – 10/side (10,10,10/side)

4A) DB Rear Deltoid Raise – 12 (12 lb DB 12,12,12)
4B) 1-Leg Calf Rise – 10/side (40 lb DB 10,10,10)

5A) DB Curl – 10 (25 lb DB, 10,10,10)
5B) Close-Grip Elevated Pushup – 10/side (10,10,10/side)

Every single pushup! All 181 of the suckers! Who'd have thunk? Good gains on most of the weighted exercises too, although my form was clearly about ready to head due south by the time I got through the last reps in the Chest press and split squats. I didn't have another solid rep in me. The deep step-ups were absolute killers with 40 pound DBs too. Oh, my legs......

That completes the TT August KB/DB/BW Fusion workout. I'm pleased with my over-all progress these past 4 weeks and look forward to what's next.

And, that is going to be a problem since I won't have access to even DBs for a good part of the next month. I'm taking my materials with me to the MILs and will work out something by Monday. I will get home for at least 1 day each week, so I'll schedule a weighted exercise for those days and will rely on the TRX, GPP and bodyweight work for the rest. I just need to put the program together.

[Egham]

Originally Posted by Lost Dog

Glad that TRX is getting put to good use. Looks like a fun workout. I'm going to have to try that Suspended Incline Press again. Last time it was ugly.

Yes, I am putting it to good use and it looks like it will continue to see heavy use over the next 4 weeks. Now that I've become relatively familiar with it, the workouts really are fun...So different from anything else I've tried.

I think Suspended Incline Presses will always prove ugly.

[Egham]

Julie -

Sorry I forgot to post the link to the wine equipment supplier I use.....Grapestompers. If you click on "Specials" and then select "Monthly Specials", you'll find starter equipment kits, including a small selection of included concentrate kit options, to get you going. If you decide to go ahead and order one of these, let me know, I'll recommend a couple of modifications to the spec'd kit that will be well worth your while. Also note that you can substitute any wine concentrate kit they carry for the options they offer with the starter kit....You'll get a credit you can apply toward the more expensive concentrate kits.

Poke around the website a bit, you'll find a tutorial and other useful info.

Their prices are among the best, customer service can't be beat, and I also like their shipping charge policy, even though I almost always just dive the hour and a half it takes to get up there when I need supplies....It's a beautiful drive. They only charge what it actually costs. Concentrate kits are heavy...to over 40lbs, so most places charge very high shipping and handling. Grapestompers charges actual shipping only.

Before you order from Grapestompers, you might want to check around your local area...Do a search on wine and/or beer supplies. You may be able to save some money by avoiding shipping charges.

The best alternative (would be great for long weekend or short vacation), IMHO, would be to head down this way. The supplier also has a small winery where he features wines from the top of the line kits he carries. "Crazy Tom", the owner, is a retired pharmacist who turned his hobby into a retirement business, and he is a hoot. There's a B&B right there on site....$100.00 a night, if I remember correctly...The Blue Ridge Mountains are beautiful and Grapestompers is only about 5 miles off the the Blue Ridge Parkway. Fall colors will peak (Nothing compares to Vermont in the fall, but this isn't bad.) at that elevation about mid-October.

Come down with an empty car...You'll fill up your trunk and most of the back seat with supplies.

[UConnJulie]

Egham, nice job on the 181 push ups!! You are the push-up master!! And suspended incline presses!!! Yowza!!! Thanks for the winemaking tips ... I am going to seriously look into it ... it might be a great thing for DH to get me for a holiday or something ... I just think it would be neat to make and bottle my own wine ... for my own consumption, but also to give away ... and believe me, I would LOVE a little get-away, but with little kids it's sort of out of the question in the near future ... someday ...

[Egham]

Originally Posted by UConnJulie

Egham, nice job on the 181 push ups!! You are the push-up master!! And suspended incline presses!!! Yowza!!!

Thanks, Julie. Those suspended inclined presses are extremely tough for me. And, given where I am with them, I'm not confident that I'll do a whole lot of good if I continue to figuratively drive my head into that wall. I think I have yet to reach the threshold where continued attempts would be the most productive way to make significant progress. I think I'll start following Ross' advice in NG for building up to handstand pushups, including subing pike presses for the suspended inclined presses

Thanks for the winemaking tips ... I am going to seriously look into it ... it might be a great thing for DH to get me for a holiday or something ... I just think it would be neat to make and bottle my own wine ... for my own consumption, but also to give away

I find it a satisfying hobby...In more ways than one. Be warned though.....Once you start, one batch leads into another....And sometimes you won't even want to wait to start the next one and you'll purchase additional supplies so that you can have more than one batch under way at a time. I've had up to 4 (at different stages) running simultaneously.

Here's my 30 bottle batch of Green Apple Riesling, featuring Mrs. Egham on the label. ....I'm still amazed that she let me use a photo of her on a label. It was taken in a ridge-top grassy area dotted with ancient apple trees around an old cabin site in the NC Blue Ridge Mountains.

[stingo]

Green Apple Riesling? *perk*

(Can't see the pic at work dang it...)

[Lost Dog]

Originally Posted by Egham

Thanks, Julie. Those suspended inclined presses are extremely tough for me. And, given where I am with them, I'm not confident that I'll do a whole lot of good if I continue to figuratively drive my head into that wall. I think I have yet to reach the threshold where continued attempts would be the most productive way to make significant progress. I think I'll start following Ross' advice in NG for building up to handstand pushups, including subing pike presses for the suspended inclined presses I find it a satisfying hobby...In more ways than one. Be warned though.....Once you start, one batch leads into another....And sometimes you won't even want to wait to start the next one and you'll purchase additional supplies so that you can have more than one batch under way at a time. I've had up to 4 (at different stages) running simultaneously.

Here's my 30 bottle batch of Green Apple Riesling, featuring Mrs. Egham on the label. ....I'm still amazed that she let me use a photo of her on a label. It was taken in a ridge-top grassy area dotted with ancient apple trees around an old cabin site in the NC Blue Ridge Mountains.

I make Ginger Beer. Few people like it but me. I think it's so foreign to most people. Good stuff, but kinda rough compared to wine. I'm impressed.

[Egham]

LD >. I like ginger beer too. My roommates and I made several batches in 1974-75 in our linen closet. I've had home brew ginger beer a few times since, but it's been a long, long time.

4.6 mile run....Forgot to bring my watch, so no time. Beautiful cool morning!

I.I. GPP Workout #1

5 times through the following circuit; 30 seconds/exercise each circuit. No rest (ya, right ).

Burpees
Jumping Jacks
High Knee Dumbbell Press (5lb DBs)
Shadow Box

My performance declined considerably by the end of the third set and I simply had to stop for a 90 second break between 4th and 5th set. It's tougher than it looks and left me absolutely exhausted and gasping for breath....But, this sort of stuff is good for me.....Right?....

[UConnJulie]

Originally Posted by Egham

But, this sort of stuff is good for me.....Right?....

That's what they tell me!!

[L'ilJ]

You did your first Ross workout!!!!

Nice huh? I did this one a few weeks ago and commented on how silly I felt doing the shadow boxing. It's a hard workout though and will really get your heart pumpin! Welcome to the secret society of Ross worshipers!