Thanks. The shoulder is still giving me problems. If I had health insurance I would go check it out. Do to events in January with work, all I have is emergency care until the new owners decide on future plans. Oh well just have to keep pushing through.
Quote:
Originally Posted by liftintexas
you must have HYUGE legs. good workouts, man.
Well not sure about huge, but not so skinny. Never have benn. I put on weight right at my thighs so they are just getting more muscular now. Still have some fat to lose from being a chubster all those years.
So this must be the year of Russian composers for me. We are taking our friends that are moving to Chicago to the Symphony in a few weeks. Wouldn't you know it is Russian piano night. Here is the line up:
Nashville Symphony Kelly Corcoran, conductor Joyce Yang, piano
Borodin - Polovtsian Dances from Prince Igor Rachmaninoff - Rhapsody on a Theme of Paganini, Op. 43 Tchaikovsky - Symphony No. 5 in E minor, Op. 64
Russia's the theme for this dramatic First Tennessee Summer Festival concert, which features young piano virtuoso Joyce Yang making her Nashville Symphony debut in a performance of Rachmaninoff's hypnotic Rhapsody on a Theme of Paganini. Later in the evening we'll indulge in another one of Russia's great masterpieces, Tchaikovsky's beloved Fifth Symphony.
Looks like a good program. I'm not real familiar with the Borodin, but the Rach and Tchaikovsky are top notch. (In fact, the Philadelphia Orchestra's just released Symphony No. 6, which means they've got 4-6 on CD.)
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
General warm up and stretches
Hyp 3 Workout 2A 4x12 60 sec rest
all dumbbells are per hand
superset with full rest Barbell Bent over row
4x12 at 135 lbs
Incline Bench Press
4x12 at 95 lbs
super set with full rest Mixed grip chin up
1x9 at bw
1x12 at -22 lbs
1x11 at -22 lbs
1x12 at -34 lbs
Barbell Push Press
1x10 at 85 lbs
1x7 at 75 lbs
2x12 at 65 lbs
superset with full rest dips
4x12 at -22 lbs
Dumbbell Clean
4x12 at 30 lbs
Swiss ball crunch with feet on bosu ball
1x15 at 60 lbs
2x25 at 60 lbs
4 mile bike ride - Yes thats right a got a bike. Got a Cannondale R400 Racing bike for $275.00, hope that was a good price. I like it and its comfortable. The only thing I am I don't like is that I am retarded at using the loop pedals?
On the workout, it was kind of a bummer. I don't know what is wrong with me. I feel like I lost a ton of strength. I pulled higher numbers during the strength workouts then I am doing here. So here is what I think maybe going on, any of your input would be great.
1. 10 days off killed my strength
2. I have not been eating like I did before the break. (less calories)
3. Strength workouts have longer rest and less sets when they do 8 or more reps.
4. Less rest between sets.
whatever it is I feel like I am starting all over again. Oh well maybe next week will be better.
It was raining this morning and we had yard sale #2 this weekend so I could not go out early. I decided to go when we finished up with the yard sale. It was a bit cloudy and felt good. By the time I got to the park and hit mile 2 it got sunny and the humidity came out in force. I still felt good and still went faster then race pace for the whole 6 miles. I am surprised as this overall did not feel like a hard run. Makes me wonder if I am planning to run to slow in Chicago already. We will see what the longer runs feel like in later weeks.
4 mile bike ride - Yes thats right a got a bike. Got a Cannondale R400 Racing bike for $275.00, hope that was a good price. I like it and its comfortable. The only thing I am I don't like is that I am retarded at using the loop pedals?
I have a fitness/hybrid bike, but a friend is trying to talk me into getting a road/racing bike to train and ride with him. I cannot decide if I'm ready to embark in that.
Nice runs! And congrats on the bike! I almost bought a Cannondale waaay back when -- great bikes from what I knew of them then.
I like it a lot. It needs some work,but much more comfortable then the last bike I tried out.
Quote:
Originally Posted by liftintexas
I have a fitness/hybrid bike, but a friend is trying to talk me into getting a road/racing bike to train and ride with him. I cannot decide if I'm ready to embark in that.
So far I really like it. It helps with recovery after long runs for me. I went with the road bike in hopes of doing some sprint tri's at some point.
Quote:
Originally Posted by mel
Looks like you are embarking on a serious process here with all that running! Good luck on reaching your goal!
mel
Thanks Mel! It is going to be fun summer for sure. I am just hoping to stay healthy and be ready for October 12th!
Great job on the run! You'll get back to snuff on the ST quickly once you resume. It does seem harder to jump back in after taking a rest but not hard to get back into the rhythm of things once you get started...
So far I really like it. It helps with recovery after long runs for me. I went with the road bike in hopes of doing some sprint tri's at some point.
My friend is trying to persuade me to train for a short tri with him. The problem - I don't like to run, I can barely swim, and I only bike for recreation ...
Nice runs! Ooh, I want to do a sprint tri, too! My problem is the swimming. My gym doesn't have a pool and I don't want to join another one just for that. Cool that you're thinking of doing one.
I wouldn't worry about the crappy lifting workout. I think after a few more you will be right back to where you were.
Hyp 3 Workout 2B
Heels Raised back squats 1 and a quarter style
6x4 at 175 lbs
Bulgarian Split Deadlifts
1x4 at 135 lbs
5x4 at 155 lbs
Split Good Mornings
6x4 at 125 lbs
Wood Chops
3x15 at 42.5 lbs (+2.5)
Good workout. Felt much stronger with less fatigue today. So I guess it was just the long break. I could have lifted heavier, but with the Marathon training I decided to back down the real heavy stuff during Hyp 3. Still though it was not that much lighter then I could have done.
A great morning to run only 68 out with hardly any humidity. It was a bit of challenge to keep pace over the hills this morning after the legs yesterday, but my legs feel much better then last week after the leg workout. Might go for a bike ride tonight!
Great job on the run! You'll get back to snuff on the ST quickly once you resume. It does seem harder to jump back in after taking a rest but not hard to get back into the rhythm of things once you get started...
Thanks. It does feel better this week. Normally I come back much better from rest. I guess 10 days may have been too much.
Quote:
Originally Posted by liftintexas
My friend is trying to persuade me to train for a short tri with him. The problem - I don't like to run, I can barely swim, and I only bike for recreation ...
You should at least try it for fun. To me it sounds like a blast. I too am not the best swimmer so that could be real interesting.
Quote:
Originally Posted by marthand99
Nice runs! Ooh, I want to do a sprint tri, too! My problem is the swimming. My gym doesn't have a pool and I don't want to join another one just for that. Cool that you're thinking of doing one.
I wouldn't worry about the crappy lifting workout. I think after a few more you will be right back to where you were.
Thanks, The legs are feeling good so far. We have a redneck pool at the house. Seriously, I think our pool is only 4 feet deep. It's really only good for floating around and keeping cool. I think I may try to go to the Y near our house this weekend and really swim to see If I am as retarded at swimming as I think.
We've toyed with the idea of a tri too, and swimming is definitely the weak link. I have kind of wanted to get a private lesson, just to see if I could learn to do it efficiently or not.
Mornings are such a great time to run! Glad your workout felt better too.
Glad to hear you're on the mend - keep up the good work.
Thanks. I sure did not miss the Hyp workouts though!
Quote:
Originally Posted by mel
We've toyed with the idea of a tri too, and swimming is definitely the weak link. I have kind of wanted to get a private lesson, just to see if I could learn to do it efficiently or not.
Mornings are such a great time to run! Glad your workout felt better too.
mel
I just started running before work, and now I don't think I can go back to doing it after work. It really gets the day started out right.
On the workout, it was kind of a bummer. I don't know what is wrong with me. I feel like I lost a ton of strength. I pulled higher numbers during the strength workouts then I am doing here. So here is what I think maybe going on, any of your input would be great.
1. 10 days off killed my strength
2. I have not been eating like I did before the break. (less calories)
3. Strength workouts have longer rest and less sets when they do 8 or more reps.
4. Less rest between sets.
whatever it is I feel like I am starting all over again. Oh well maybe next week will be better.
We all have off days. It sounds like you had one. Fewer calories and an increase in your running could be a factor. A crappy day with disappointing numbers is still a thousand times better than skipping the gym and eating pizza.
How are you planning to break up your runs? How frequently are you doing long runs, tempo work, intervals, ect? I am gearing up to start training for a 1/2 marathon, and my lady is training for a full. I'd love to see what you are doing to get ready for the real deal.
We all have off days. It sounds like you had one. Fewer calories and an increase in your running could be a factor. A crappy day with disappointing numbers is still a thousand times better than skipping the gym and eating pizza.
How are you planning to break up your runs? How frequently are you doing long runs, tempo work, intervals, ect? I am gearing up to start training for a 1/2 marathon, and my lady is training for a full. I'd love to see what you are doing to get ready for the real deal.
Thanks for the encouragement.
As far as the running, Im doing Hal Higdon's Beginners Marathon plan. I am changing it up a bit and adding either a tempo run on Tuesday's or a pace run on Tuesday's. Long runs on Saturday's. I am finding that running in the early morning before work the best. This way its cooler out and I don't have to do weights and running at the same time. Both then get my focus.
Here is a my plan for my 1/2 marathon. It was a great plan, but it was a lot of running to do with the amount of weights I was doing at the time. So you might want to back down the weights.
Ran negative split miles
mile 1 - 9:33
mile 2 - 9:27
mile 3 - 8:58
.47 - 3:58
Great run this morning. Only 59 out with just a beautiful morning. It is great to run as the sun comes up. I was not really wanting to run this fast today, but I could not slow down. My legs and lungs felt great. I hit some hills and tried to keep pace or increase pace on them to get a bit of a hill workout as well. Lifting later on today. Hope the shoulder holds up today.
6-18-08
Hyp 3 Workout 3A 5x8 90 sec rest
all dumbbells are per hand
Barbell Bent Over Row
5x8 at 145 lbs
Incline Bench Press
5x8 at 105 lbs
Mixed Grip Chin Up
5x8 at BW
Barbell Push Press
5x8 at 95 lbs
Dips
5x8 at BW
Dumbbell Clean
5x8 at 40 lbs
Swiss Ball Crunches Feet on Bosu Ball
3x25 at 60 lbs
Ab work. Captain chair leg raises
3x10 at bw
Good strong workout. 5x8 is a lot of reps with this many exercises. The whole workout took just over an hour. I added a little extra core work. I need to get back at doing more of it. The shoulder hurt during the workout but did not give out so I guess thats a plus. The shoulder push presses really hurt my shoulder. I may have to go to lat pull downs, though I am not sure if that would be a comparable alternative.
if BB push press bother your shoulder you might try something to allow a more neutral grip - either DB where you can turn your palms in a little or even use an EZ curl bar where you can vary your angle a little.
Linear Mode
