Tcoyle Log

[liftintexas]

Looks like you're doing a great job of making your lifts fit your purpose. Good number nonetheless. Keep up the hard work.

[tcoy777]

Originally Posted by liftintexas

Looks like you're doing a great job of making your lifts fit your purpose. Good number nonetheless. Keep up the hard work.

yeah my numbers are down from what I probably could do, but its more important for me to try to keep the legs fresh right now.

[tcoy777]

8-15-08

Fat Loss 1 Workout 4A 3x12 with 60 sec rest

Squats
3x12 at 175 lbs

Seated Cable Row
3x12 at 110 lbs

Supine Hip Extensions
3x12 at bw

Dumbbell Push press
3x12 at 30 lbs

Rotational Lunge
3x12 at 30 lbs

Swiss ball crunch with feet on bosu ball
3x12 at 80 lbs

The workout felt good. I am so surprised that my legs were not sore after the 16 on Saturday. I think the foam rolling really helps. On the weight side I don't know what is going on. I ate fairly good this weekend, specially with running 16 miles, but I am now 177. WHAT THE $%#$%. This fat loss thing is becoming a fat gain thing. If this keeps up I am going to have to stop lifting until after the marathon. I can't figure it out. I ate below maintence all week long and I could not lose a pound. When I tried to gain weight I lost, now that I am trying to lose weight I gain. I am a confused man right now.

[kfisherx]

You can believe this or not but if you just ran 16 on Sat and ate at maintain for a week it ain't muscle that your body is putting on. Your body is holding onto water and fat because it needs to repair from all that running. I had a WAY harder time dropping weight when I was doing long distance runs than I am now with almost no cardio. Remember when I started those 4 hour a day bike rides and my body went crazy on me and I started to gain? Yeah, it's like that. Body needs to rest when in deficit.

Yeah that conflicts with your training goals in your mind but personally I would feed my body HUGE for this training and rest it as huge as possible. Go to bed earlier, decrease runs or lifting or whatever. Find the balance where your body has enough rest and fuel to do what it has to do to repair between workouts.

[tcoy777]

Marathon Training

4 miles in 57:50 (9:30 pace)

Nice run in the rain this morning. This will hopefully be the last week of the early morning runs. With Labor day on Monday and we are headed to PA on Wed of next week, I should be able to not wake up before dawn. What a welcomed break that will be.

[tcoy777]

Originally Posted by kfisherx

You can believe this or not but if you just ran 16 on Sat and ate at maintain for a week it ain't muscle that your body is putting on. Your body is holding onto water and fat because it needs to repair from all that running. I had a WAY harder time dropping weight when I was doing long distance runs than I am now with almost no cardio. Remember when I started those 4 hour a day bike rides and my body went crazy on me and I started to gain? Yeah, it's like that. Body needs to rest when in deficit.

Yeah that conflicts with your training goals in your mind but personally I would feed my body HUGE for this training and rest it as huge as possible. Go to bed earlier, decrease runs or lifting or whatever. Find the balance where your body has enough rest and fuel to do what it has to do to repair between workouts.

Thanks for your input. I really appreciate it. I only have 5 more workouts for the fat loss workouts. I may just drop back to twice a week for the next few weeks and then stop lifting until after the marathon. Not running is not really an option for me. On the brighter side though, I only have 2 more really long runs left. A 18 mile and the long awaited 20 mile run.

I think if I do lift at all when I finish Fat Loss 1 it will be just upper body and high rep low weight type workouts. I have noticed that with all the running outside/hills and the lifting, my legs are getting huge with muscles. They have never been this solid in my life.

The thing with the weight gain is that my clothes still fit the same for the most part. It may be due to stress also. Work sucks. All the drama along with the stress of being prepared for the Marathon is getting to me. The School thing did not work out. They could not process my paper work in time, so I could not sign up for classes. It maybe for the best as one more thing in my life right now maybe to much.

[tcoy777]

Marathon Training

8 miles at Marathon Pace

1:17:50 (9:41 pace)

Nice morning for a run. A bit humid, but cooler out. I actually saw a few sick people like me running this early. Hope to do the B workout after work today.

[stingo]

Maybe lifting for PR's, marathon training and fat loss are tough to do all at the same time. Pick one.

[tcoy777]

Thats the thing, I am not lifting for PR's. I am lifting well below what I did for Strength 2 when I was hitting PR after PR. You are right though I need to pick one. I just want to finish fat loss 1, then I am done with lifting (well lower body) work until after the marathon. I will still do some upper body work and ab work, but low weight high rep, high intensity. I may bring back the modified 300 workout and just take out any leg work.

Weight wise I am down to 173 today. So 3 pounds in a day???? Highly unlikely. I think it is what others have mentioned water weight and my body holding on to fat to repair my muscles after a 16 miles. At this point I would be happy to stay around here for the marathon. If I can get down to the 168 range great. I am sure it will be easier when I am done lifting and start to taper in a few weeks.

Thanks everyone for beating it into my head.. I can't have it all!!

[tcoy777]

8-27-08

Fat Loss 1 Workout 4B 3x12 with 60 sec rest

Deadlifts
3x12 at 185 lbs

Dumbbell Incline Bench Press
3x12 at 40 lbs

Bulgarian Split Squats
3x12 at 25 lbs each hand

Mixed Grip Lat Pull down
3x12 at 100 lbs

Romanian Deadlifts
3x12 at 100 lbs

Reverse Incline Crunches
3x12 at bw

I was pretty tired today after the 8 miles this morning, but the workout once started went well. I can tell that my strength has taken a slight hit, but I expected that. My shoulder was really pissed at me today before the workout. May need to break down and go to the DR's soon. Overall I am pleased with the progress. As much as I am concerned of over training and the strange weight fluctuations, I am liking this workout plan. I do miss the bulk and heavy lifting though!

[stingo]

Are you graphing/trending your weight at all?

[tcoy777]

Originally Posted by stingo

Are you graphing/trending your weight at all?

Only on Fitday. I watch it daily but weigh in day is Saturday morning. I am still trying to get a BF% scale for trending. Even though its not the most accurate way. Honestly over the past year I have not really fluctuated this high before. I would if I stopped working out for a week, like when on vacation, but not when doing this much. Normally I am within 2 pounds almost everyday during the week. Sometimes the weekend would vary 3 - 4 pounds, but would be back down by like Tuesday.

How do generally do your trending?

[tcoy777]

Marathon Training

5 miles in 51:44 (10:20 recovery pace)

68 outside but 96% humidity along with the workouts yesterday had me beat this morning. At the end of the run the legs started to feel better.

Weight wise the woosh fairy came again. 170.

[lawyerjoke]

Originally Posted by tcoy777

The thing with the weight gain is that my clothes still fit the same for the most part. It may be due to stress also. Work sucks. All the drama along with the stress of being prepared for the Marathon is getting to me. The School thing did not work out. They could not process my paper work in time, so I could not sign up for classes. It maybe for the best as one more thing in my life right now maybe to much.

I just read somewhere again (and I'll be danged if I can remember where, or I'd give you the link) that cortisol from stress will keep you from losing weight or actually cause weight gain. Stress + insufficient sleep may surely be what's causing it. Especially since we know that your nutrition and exercise have been in line. Something's got to give so that you get more sleep, huh?

[tcoy777]

Originally Posted by lawyerjoke

I just read somewhere again (and I'll be danged if I can remember where, or I'd give you the link) that cortisol from stress will keep you from losing weight or actually cause weight gain. Stress + insufficient sleep may surely be what's causing it. Especially since we know that your nutrition and exercise have been in line. Something's got to give so that you get more sleep, huh?

Thanks Lawyerjoke. I normally get about 7-7.5 hours of sleep. I can't get much more during the week. My wife already hates the fact that I go to bed at 9pm.Hopefully I can be done with these 4 -4:30 am runs soon. Bring on FALL!

[stingo]

Originally Posted by tcoy777

Only on Fitday. I watch it daily but weigh in day is Saturday morning. I am still trying to get a BF% scale for trending. Even though its not the most accurate way. Honestly over the past year I have not really fluctuated this high before. I would if I stopped working out for a week, like when on vacation, but not when doing this much. Normally I am within 2 pounds almost everyday during the week. Sometimes the weekend would vary 3 - 4 pounds, but would be back down by like Tuesday.

How do generally do your trending?

I take a 5-day average and use that to plot my trends. Like today's average would be for today, yesterday, Tuesday, Monday, and last Friday (the last 5 times I weighed in). Plotting those daily rolling averages smooths out a lot of the bumps in the day to day weight graph. I also put a trend line and a slope measurement on the rolling averages to see where and by how much my weight is rising or falling.