Tcoyle Log

[tcoy777]

I know. I love food, so a bulk is my favorite thing. I can get by on less calories just running and possibly lifting lighter. That is my plan. By less maybe 200 or so calories a day under. This all will change if I loose to much weight to fast. I think a good rate would be like a pound every 2 weeks or so. I don't want to loose the muscle, because after the marathon I am on to Strength 3 then doing Max Strength and bulking. I gained so much strength in the past 7 months, loosing that would make me sad.

[tcoy777]

7-31-08

Warm up
squats 1x15 at 45 lbs
squats 1x10 at 135 lbs

Hyp 3 Workout 12B 4x12 with 60 sec rest.

Heel raised 1 and 1/4 style squats
4x12 at 165 lbs (+ 10 lbs)

Bulgarian Split Deadlifts
4x12 at 145 lbs (+10 lbs)

Split Good Mornings
4x12 at 125 lbs (+10 lbs)

Wood Chops
3x15 at 55 lbs (same)

HOLY PISS!!! I am glad I am done with this. This makes day 11 straight of doing some sort of exercise (running,biking,lifting). I was so dead by the end of the BDL and SGM superset. I was holding strong on the rest time until the end of set 3 when one of the trainers came over and asked if I was going to vomit. I told him to wait until I finish this set and I just might. The last set of SGM my legs were shaking so bad that I hope my form was ok, but I was so dead I really could not focus anymore. I must say I think Hyp 3 is equally as difficult as Hyp 1, it might actually be harder. I must say these Hyp workouts are probably the hardest thing I have ever done in the gym. They are just pure evil.

[stingo]

Congrats on getting it done - well not only that, but the running and biking too - that's a LOT of things at the same time.

[tcoy777]

Thanks a lot Tom. I am pretty spent today. Glad its a rest day. Its hard to believe I have finished 6 of the NROL programs so far. I really only need to do FL 2,FL 3 and Strength 3 to complete my lifter profile, but I am going to do them all i think.

[tcoy777]

Hyp 3 by the numbers

Barbell Bent over row

Start
6x4 = 155 lbs end 170 lbs (+15)
5x8 = 145 lbs end 155 lbs (+10)
4x12 = 135 lbs end 150 lbs (+10)

Barbell Incline Bench

Start
6x4 = 115 lbs end 130 lbs (+15)
5x8 = 105 lbs end 130 lbs (+25)
4x12 = 95 lbs end 120 lbs (+25)

Mixed Grip Chin Up

Start
6x4 = 25 lbs end 40 lbs (+15)
5x8 = bw lbs end 20 lbs (+20)
4x12 = -22 lbs end -16 lbs (+6)

Barbell Push Press

Start
6x4 = 105 lbs end 90 lbs (-15)
5x8 = 95 lbs end 80 lbs (-15)
4x12 = 65 lbs end 60 lbs (-5)

Dumbbell Cleans

Start
6x4 = 45 lbs end 50 lbs (+5)
5x8 = 40 lbs end 50 lbs (+10)
4x12 = 30 lbs end 45 lbs (+15)

Squats

Start
6x4 = 175 lbs end 205 lbs (+30)
5x8 = 155 lbs end 185 lbs (+30)
4x12 = 135 lbs end 165 lbs (+30)

Bulgarian Split Deadlifts

Start
6x4 = 155 lbs end 195 lbs (+40)
5x8 = 115 lbs end 145 lbs (+30)
4x12 = 115 lbs end 145 lbs (+30)

Split Good Mornings

Start
6x4 = 125 lbs end 155 lbs (+30)
5x8 = 95 lbs end 130 lbs (+35)
4x12 = 95 lbs end 125 lbs (+30)

Wood Chops

Start
3x15 = 40 lbs end 55 lbs (+15)

Swiss Ball Crunches feet on bosu ball

Start
3x25 = 60 lbs end 3x20 = 75 lbs (+15) - 5 reps.

[tcoy777]

Marathon Training for July

Miles ran = 94.2

Tempo sessions = 5

Best Tempo = 3 miles in 24:48 (8:16 pace)

Longest run = 12 miles

[tcoy777]

8-02-08

Marathon Training

Long Run 13.1 miles in 2:28:03 (11:18 pace)

I will dub this run the Bonk fest 1/2 marathon! It was so hot and humid out by the time I got running I wanted to just stop after like 6 miles. Its days like this that makes me wonder if I can run 26.2 miles. This heat is just awful. The place I ran today did not open until 7, which I did not know, so I waited for a half hour to get going. Besides waking up a bit late. I was just so dead today. Me legs felt every mile of the run. They are still recovering from the leg workout on Thursday. I guess the only positive from this I can pull is I did push myself through to get the 13. I had to stop and walk a bit the last 3 miles, I could tell I was dangerously close to heat stroke. I have never sweat that much in my life. When I got home I weighed myself. I lost 4.5 pounds of water weight. Not good. time to relax and drink plenty of fluids.

[BamaDave]

Yes, this morning was really bad for heat and HUMIDITY. It really does knock you out, since your body can't cool itself properly. The good thing about Summer misery runs is that they make Fall runs seem like a dream!

[tcoy777]

I can only dream of the fall and winter. This maybe my first and last fall marathon. Training in the south during the summer is bad.

[liftintexas]

Congrats! You have accomplished a lot, man. Consistency in your runs and at the gym have paid off. Feel proud, man!

[tcoy777]

Thanks. I am glad to be on a semi off week. Just running this week and its a step back week for that too. I did ride my bike for 30 min yesterday which was nice. Today I am going with my wife to the Y and do a palates class.

[stingo]

Ah pilates eh? I remember the first time I took a class in it. I felt fine the day after, so I was thinking it wasn't so bad after all. That was until I could barely make it out of bed the day after that lol. I'll be looking forward to your report.

[foodfromafar]

Wow, tcoy! You did amazing progress in your workouts! And the running speaks for itself.

[tcoy777]

Pilates class went well. I actually ran in to this girl that I went to high school, I soon remembered why I got rid of my all yearbooks and tried to forget about those years. Somethings never change. LOL. The class itself humbled me. I realize that I really have no flexibility. It was good to work on that and do abs while doing stretches. I think as I move towards the increase in mileage I should attend more of these type classes. I sure did feel more relaxed after then a NROL workout.

[tcoy777]

Originally Posted by foodfromafar

Wow, tcoy! You did amazing progress in your workouts! And the running speaks for itself.

Thanks I was surprised by the numbers at the end. The running is going good, except for Saturday's mess. I am not looking forward to the longer runs in these conditions. The thought of running on a treadmill though makes me feel even worse. It won't really matter and there is no way I could run 20 miles at the gym. They would kick me off.

[tcoy777]

8/5/08

Marathon Training

3 Easy miles. around 26 min

My garmin was still set up in bike mode and I did not realize it until about a mile in. So I just shut it off and went for a fun run. Legs feel better, still a bit sore from the weights and the 13 on Saturday. Overall though I want to try to just relax this week and forget pushing things right now. The heat is just so miserable that its not even worth thinking about pace.

[tcoy777]

8-06-08

Marathon Training - Race Pace

7 miles at 1:07:17 (9:36 pace)

Mile 1 = 9:45
Mile 2 = 9:44
Mile 3 = 9:47
Mile 4 = 9:38
Mile 5 = 9:23
Mile 6 = 9:19
Mile 7 = 9:36

Avg HR = 142 Max HR = 178

A great run this morning. Everything just felt relaxed and strong. It was 79 and humid, but It did not seem to bother me much. Its nice to have a solid run again. I might to some bike riding or maybe even try to go for a swim at the Y today.