Tcoyle Log

[tcoy777]

6-26-08

Marathon Training

Easy 3 miles (9:36 pace)

Mile 1 = 9:57
Mile 2 = 9:45
Mile 3 = 9:06

avg HR = 154 max = 175 opps!

I tried to run this at a real easy pace and not push it. Towards the end though I got a bit aggressive and got my hr up a bit too much. Still a nice easy run.

[tcoy777]

6-27-08

Hyp 3 Workout 5A 4x12 with 60 sec rest.

General warm ups

Bent Over Row
4x12 at 140 lbs (+5 lbs)

Barbell Incline Bench Press
4x12 at 100 lbs (+5 lbs)

Mixed Grip Chin Up
4x12 at -22 lbs (+ 1 plate)

Barbell Push Press
4x12 at 70 lbs (+5 lbs)

Dips
4x12 at BW (last was assisted)

Dumbbell Cleans
4x12 at 35 lbs (+5 lbs)

Swiss ball crunch on bosu ball
3x15 at 70 lbs

I was not really into this workout at all. When I started to warm up I almost stopped and went home, but I pushed through and I am glad I did. My form on the rows were crap and I probably need to drop the weight back next time for this rep range. Everything else felt great and my shoulder did not give me any problems. Now with this workout behind me I can take tomorrow off!!!

[marthand99]

But you have so much red for not being into it. Enjoy the day off!

[stingo]

Yup lots of red there indeed, which is good especially considering you weren't into it. And of course rest days are always great.

[tcoy777]

Originally Posted by marthand99

But you have so much red for not being into it. Enjoy the day off!

Originally Posted by stingo

Yup lots of red there indeed, which is good especially considering you weren't into it. And of course rest days are always great.

Thanks! It was just one of those days I guess.

6-28-08

Marathon Training

Cut back day. 5 miles in 48:38 (9:42 pace)

The Run started out good and then went to crap fast. I did not bring any water with me as I thought "Its only 5 miles" I did not check the weather and at 7am it was already 80 with a ton of humidity. So after 3 miles I was dehydrated and hating myself for being so stupid. I dropped my pace to 10 mile min and my HR was still over 170!! Not cool. I got through it and then jumped in the pool for a few min to cool off.

[lawyerjoke]

Originally Posted by tcoy777

6-27-08

Hyp 3 Workout 5A 4x12 with 60 sec rest.

I was not really into this workout at all. When I started to warm up I almost stopped and went home, but I pushed through and I am glad I did. My form on the rows were crap and I probably need to drop the weight back next time for this rep range. Everything else felt great and my shoulder did not give me any problems. Now with this workout behind me I can take tomorrow off!!!

Sure glad to see someone else deals with this, too!! (of course, I work out at home, so there's no where else to go...)

Congratulations on pushing through and getting the work done!

[foodfromafar]

I hear you on not wanting to workout but being glad you pushed through. Congrats!! Glad the shoulder is faring well.

[tcoy777]

Originally Posted by lawyerjoke

Sure glad to see someone else deals with this, too!! (of course, I work out at home, so there's no where else to go...)

Congratulations on pushing through and getting the work done!

Thanks for stopping by! Working out at home would cause me problems. At least at the gym I have to there and get dressed. After that the thought of leaving seems even more stupid.

Originally Posted by foodfromafar

I hear you on not wanting to workout but being glad you pushed through. Congrats!! Glad the shoulder is faring well.

Yeah not sure what has changed, but it feels a lot better. Thanks for the well wishes.

[tcoy777]

6-29-08

8 mile bike ride.

My wife and I went for a ride on the same route I did on Monday. I noticed my front tire was low and I don't have the proper pump to put air in it. I went out anyway. Going down this big hill that at the end turns left. I put my brakes on and started to turn. The bike would not turn! I put the brakes on harder. I hit some dirt on the side of the pavement and wiped out big time. Flipped over and wouldn't you know it landed right on my bum shoulder. After laying there for a min to make sure nothing was broke we continued on our way. I am pretty sore right now and my ego is more bruised then my elbow and my knee. Oh well lessoned learned. Don't speed down a hill with a bike that has crap tires.

[nutbar]

Doh! How's the shoulder?

[foodfromafar]

Yow! Was going to say more but YOW is all that comes to mind!

[Brentv]

I don't always feel like doing a workout, but I always feel better afterwards. And my PRs don't seem to be affected much by my mood. As for the bike and the shoulder, ouch. Thankfully, no red there.

Brent

[tcoy777]

Originally Posted by nutbar

Doh! How's the shoulder?

Originally Posted by foodfromafar

Yow! Was going to say more but YOW is all that comes to mind!

Thanks I am still sore today. Nothing a NROL leg workout won't make worse!

Originally Posted by Brentv

I don't always feel like doing a workout, but I always feel better afterwards. And my PRs don't seem to be affected much by my mood. As for the bike and the shoulder, ouch. Thankfully, no red there.

Brent

Your so right. Somedays its just hard to get started. There was some nice raspberries on my knee and elbow for sure, but no bones broken. The bike made it through too.

[marthand99]

Oh no! That sucks about your shoulder. Glad to hear no broken bones and an OK bike!

[liftintexas]

sorry about the shoulder, man!! Glad to hear it's not more serious than that, not that it's any fun regardless.

and i've been bad at checking logs lately, good work on the push press.

[kfisherx]

Originally Posted by tcoy777

Thanks I am still sore today. Nothing a NROL leg workout won't make worse!

LOL!!!! Great attitude tough guy!

Isn't it stupid how the best workouts always seem to happen when you least feel like working out? Makes it very hard to know when exactly to "listen to your body"

[tcoy777]

6-30-08

Hyp 3 Workout 5B 6x4 with 120 min rest

Warm up
Squats 1x10 at 135 lbs, 1x5 at 185 lbs
abs

Heel Raised 1 and 1/4 style Squats
6x4 at 185 lbs (+10 lbs)

Bulgarian Split Deadlifts
6x4 at 165 lbs (+10 lbs)

Split Good Mornings
6x4 at 135 lbs (+10 lbs)

Wood Chops
3x15 at 47.5 (+ 2.5 lbs)

Extra Credit

Deadlifts
1x5 at 225 lbs
1x1 at 295 lbs

Great Workout today. The Squats felt good and my ROM seems to be getting better each time I do this workout. I decided to see if my strength has gone down with the cut in calories. My 1RM for Deadlifts is 305 lbs, so 1R at 295 lbs does not seem to bad. Specially after all the other exercises. The 225 lbs felt real easy, and the 295 lbs was a challenge but could have added the extra 10 lbs.

It reminds me of a few weeks ago while at the gym. I like to see what others are doing while I take my rest. This guy next to me was doing Deadlifts. Something I hardly see, besides in the mirror. He was doing sets of 225 lbs, but without shoes on. So I waited until he was done with all his reps and asked him if that made it harder to do them. Now this guy is one of the over weight lifters, who lifts as much weight as he can and laughs at skinny wimps like me. He had such an attitude and ego I regretted even talking to him. He made some passive smart ass comments to me. Oh well not like my ego was hurt. Wonder if his would if this skinny runt could out DL him!

So just a question to throw out there. Is doing DL without shoes harder then with shoes, or does it not matter and he was just more of a dork then I thought?