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.
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!!!
But you have so much red for not being into it. Enjoy the day off!
Quote:
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.
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!
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.
Quote:
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.
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.
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.
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!
Quote:
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.
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"
__________________
The BIGGER I get the smaller you look
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?
Oh no! That sucks about your shoulder. Glad to hear no broken bones and an OK bike!
Thanks, Its getting better.
Quote:
Originally Posted by 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.
No worries. The push presses are going ok, still kind of makes my shoulder flare up.
Quote:
Originally Posted by kfisherx
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"
I don't know about tough guy, I almost cried when I got up and saw the scratches on my bike. Then I realized it was just the dirt that I slipped on.
I have come to listen to my muscles not my brain. My brain has moments of being a real wuss.
Tempo Run 3 miles at 25:42 (8:34 pace) last week was 26:22. Yeah!!
Splits
8:55
8:34
8:12
avg HR - 165 max HR - 180! Yikes.
Man that felt good. My stupid dogs woke me up at 3:30am wanting to eat. I fended them off until 4:30am. When I realized they would not let up. I got up and feed the annoying beasts and went for my run. I thought my legs would be sore from the workout last night, but they felt great and running fast is what they needed. I still think I can do a bit better on this route then this. The hills in mile 2 and the start of mile 3 may make it hard to break 8 min pace, but I have a goal!
Hey, that's good to have a run logged in by 5:45AM! Good job persevering through the Summer. It can be brutal. Looks like your workouts are going really well, too!
Quote:
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?
I don't think it's harder. I feel more stable without shoes and always workout barefoot. But we have no rules against barefoot workouts in my basement!
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?
I'm probably the least-experienced responding to this, but I started doing squats, single-leg deadlifts, romanian deadlifts and BSS's barefoot after reading several people talk about it on this forum. (And, barefoot is cheaper than Chuck Taylors (sp?) or Nike Frees. ) I have notoriously sensitive feet and workout on a concrete slab -- nevertheless, my balance is much better barefoot, and I have a better feel for whether I'm pushing from my heels or from the balls of my feet.
I have to wear shoes when doing anything with impact, though (like lunges and push presses).
Avg HR - 145 Max - 175
Avg speed - 6.5mph Max speed 10.3 mph
I am surprised I beat last weeks 4 mile route by this much. The program I am following wants you to up the tempo every other week on the Wed run, so I did. My legs were kind of sore when I woke up so I did not think I could do too much better then last week. I hit mile 3 and they felt great so I picked it up big time there. The last hill in my sub division is getting easier for me to run faster up. So I guess my legs and lungs are getting back into running shape. Upper body workout after work to come.
Barbell Bent Over Row
5x8 at 145 lbs (same) better form though
Incline Bench Press
5x8 at 115 lbs (+5 lbs)
Mixed Grip Chin up
5x8 at BW+10 lbs (+10 lbs)
Dumbbell Push Press
5x8 at 35 lbs each hand
Dips
5x8 at bw (same)
Dumbbell Cleans
5x8 at 45 lbs (+5 lbs)
Swiss Ball Crunch on Bosu ball
3x15 at 70 lbs (same)
Everything went well except for the barbell push press. I tried 100 lbs. I hit 4 reps and my shoulder screamed for mercy. So I bailed on them and switched to the dumbbell push press. They went better but still not happy. I guess I messed it up more on Sunday then I thought. I will say that Lisa was right the dumbbells helped me move my shoulder in a more comfortable position. So I may sub from here on out.
I tried to keep my hr under 150. I don't think the hills will allow me to do this unless I slow WAY down. Oh well, still a nice easy run to start the day.
Warm up
Goblet Squats 1x10 at 40 lbs
Normal Squats 1x10 at 135 lbs
Hyp 3 Workout 6B 4x12 with 60 sec rest
Heel Raised 1 and 1/4 style squats
4x12 at 145 lbs (+10 lbs)
Bulgarian Split Deadlifts
4x12 at 125 lbs (+10 lbs) Split Good Mornings
4x12 at 105 lbs (+ 10 lbs)
Wood Chop
3x15 at 47.5 lbs (same)
Man this was a tough one today. My legs by the end were completely wasted. I was shaking walking to the car. Guess that mean I pushed it to the limit. I also think that part of the lack luster workouts have to do with diet and stress. Oh well looking forward to a nice day off and 4th of July party tomorrow. Hope you all have a great 4th!!!!
Enjoy the day off!
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