Tcoyle Log

[tcoy777]

1-10-08

Warmup
1 mile at 9:13
abs

Hyp I Workout 10A

Dumbbell Incline bench press
5x5 at 50 lbs (same as last time) @$#$#@ sick of not hitting the next level

Cable Row
5x5 at 140 lbs (+10)

Shoulder Press
5x5 at 40 lbs (same as last time) did 1 rep at 45 and new I could not do it for whole set.

Wide Grip Lat Pull down
1x5 at 120 lbs (+10) did not get full range of motion so dropped back
4x5 at 110 lbs (same as last time)

Close Grip Bench Press
1x5 at 135 lbs (+5 lbs. did not get full range of motion)
1x5 at 125 lbs
3x5 at 130 lbs

Swiss Ball Crunches
3x15 at 40 lbs

Still not where I want to be, but I guess no one ever really is. I felt good during the workout and overall pleased. I tried the 55 lbs dumbbells on the incline bench press 2 times and just could not get them up. I really think if I could get them up for the first rep I could get the rest. Its just that first one!!!

I went after my workout and helped my wife with NROLW stage 1 B. She had never done dead lifts and needed some help with form. She did great. I was very proud of her. I know it can be uncomfortable to be around all the big dudes trying to learn a new exercise, and I wanted to be there for support. I know there are times that I fell self-conscious being around all the meat heads at times. I read the book on Sunday and once again I am impressed with how well written and planned out things are. I think she will like doing these. I know they are really hard at first, specially things like squats, dead lifts, and lunges when you never have done them.

[stingo]

Nice job - and good on ya for supporting the wife. She'll like the results of the work, I'm sure.

[tcoy777]

1-11-08

Warm up
1 mile at 8:38
sit ups

Hyp 1 Workout 10B

Squats
3x10 at 155 lbs (+10)
1x10 at 165 lbs (+20)

Dead Lifts with shrug
4x10 at 165 (+10)

Bulgarian Split Squats
4x10 at 30 lbs (+5 lbs)

Step ups
4x10 at 30 lbs (same as last time)

Reverse Crunches
3x15 at 8 lbs

1/2 Marathon training
2 miles at 20 min (Recovery Run)

This was a great workout!!! I did the 165 squats on the 3rd rep. I did not feel in total control so I dropped back to the 155. BSS did not kill me as much as they use to. I am still working on my form on the step ups. I could have done 35 I think, but wanted to make sure I did not cheat.

I am not sure if this workout went better today because of my watching my food intake this week or what. Or I could be just getting some frustration from work out on the weights!!!
Either way I like it.

[tcoy777]

yesterdays food:

Calories Eaten Today

grams cals %total Total: 2365 Fat: 73 654 29% Sat: 14 125 6% Poly: 14 127 6% Mono: 30 271 12% Carbs: 273 935 41% Fiber: 40 0 0% Protein: 169 676 30% Alcohol: 0 0 0% Fat Carbs Protein Alcohol

[tcoy777]

yesterday's food intake.

Total calories = 2365
Total carbs = 273 g (41%)
Total protein = 169 g (30%)
Total fat = 73 g (30%)

[tcoy777]

1-12-08

1/2 Marathon Training

Long run 6 miles 56:40
Avg pace = 9:26
AVG HR = 155
Max HR = 172

Pretty worn out this morning from the leg workout yesterday. Decided that I was going to focus on keeping my HR low and just run a even pace for 6 miles. I set my Virtual Partner on the garmin for a 9:30 pace. I beat him by like 180 ft. Its kind of cool feature. I will probably use it on the 1/2 to make sure I am on pace and don't go out to fast.

One more week of Hyp I then REST!!!!

[stingo]

Yup you learn to really appreciate those rests. Shows you've been working hard enough to do so.

[tcoy777]

For sure. Even though I had a week off at Christmas, I am looking for this rest. I am dreading the last 3x15 leg day on Friday!

[tcoy777]

1-14-08

Warm up
sit ups
push ups

Hyp I Workout 11A (3x15 upper body 30sec rest)

Dumbbell Incline Bench Press
1x15 at 50lbs (+5 lbs)
1x14 at 50 lbs
1x13 at 45 lbs (same as last time)

Cable Row
2x15 at 110 lbs (+10 lbs)
1x15 at 100 lbs (same as last time)

Shoulder Press
1x13 at 25 lbs (+5 lbs)
2x15 at 20 lbs (same as last time)

Wide Grip lat Pull down
3x15 at 80lbs (+10 lbs)

Close Grip Bench Press
1x15 at 100 lbs (+ 5 lbs)
1x12 at 100 lbs
1x14 at 90 lbs (same as last time)

High Pull
3x15 at 80 lbs (+10 lbs)

Swiss Ball Crunch
3x15 at 50 lbs (+10 lbs)

1/2 Marathon Training
Easy 3.5 miles 9:20 pace

I felt good when I started this workout, but by the end I felt like death! My HR was way up and felt really weak. I rested for a few min and got my strength back and then did the run. Overall I was pleased with the weight workout. Hitting 15 and jumping up to the next level on most of the exercises felt good. My arms and chest were on fire at the end. Hopefully I will regain some of my energy, as I was suppose to do a 35 min tempo run today, but no way was I in the mood for that.

[UpNorth]

Since you've been checking into my log I thought I'd reciprocate -- although I'm never that consistent about it...

Its good to see you're back to moving up in weights across the board, but particularly that you broke through that barrier with the presses. BTW, I'm not surprised your heart rate was way up at the end of the workout -- 3x15 is a tough rep range and high pulls are a full-body killer!

Also, I wanted to mention my experience with running. I remember starting out my marathon training where everyone kept advising me to wait: "when you start putting in the miles the speed will come." I just didn't believe it, but lo' and behold when I started to get comfortable at 10-12+ mile runs all of the sudden my 5k time came crashing down. It'll happen to you to, you'll see.

[tcoy777]

UpNorth,

Thanks. That is all I can hope for. I actually like the longer runs better anyway. From the few times I have ran 13.1 I find that the right distance. I have not tried over that so the Full Marathon at this point will have to wait until October.

[tcoy777]

1-15-08

Warm up
sit ups
.5 mile at 4:30
warm up squats

Hyp I Workout 11B (5x5 leg day)

Squats
2x5 at 175 lbs (+10 lbs)
3x5 at 185 lbs (+20 lbs)

Dead Lift Shrugs
2x5 at 195 lbs (+10 lbs)
3x5 at 200 lbs (+15 lbs)

Bulgarian Split Squats
5x5 at 45 lbs (+5 lbs)

Step Ups
5x5 at 45 lbs (+5 lbs)

Reverse Crunches
3x15 at 8 lbs

1/2 Marathon Training

2.5 miles in 21:00


Well the last of the 5x5 leg day is done. I pushed as hard as I could and I got to the 200 pound mark!!!! I could have maybe done 10 more pounds on the squats, but I don't think I could have kept good form. I am very pleased with the gains I have made in Hyp I. I don't see it on the scale with gained weight, but I do see it in the mirror with a leaner more toned self!!!

The 1/2 marathon training did not go well today. My legs and lungs felt great. My stomach was killing me when I started to run. Having some sort of stomach explosion on the tread mill would have been something that I may have been kicked out of the Y for. So I stopped before that happened. I think I learned don't eat oatmeal before a workout. Or it could be that Work sucks and I had to inform all my employee's today that if someone does not buy our studio by Friday the bank is going to close us down on Friday. So to say the least I have been stressed and that maybe why my workouts have sucked this week and my HR is going higher then usually.

Well we will have to see what God's great plan is next in my life and for work!!

[tcoy777]

1-17-08

Hyp I Workout 12A

Dumbbell Incline Bench Press
2x10 at 45 lbs (-5lbs)
2x10 at 50 lbs (same as last time)

Cable Row
4x10 at 130 lbs (+10 lbs)

Dumbbell Shoulder Press
1x8 at 35 (+5 lbs)
2x10 at 30 lbs (same as last time)
1x9 at 30 lbs (same as last time)

Wide Grip Lat Pulldown
3x10 at 100 lbs (same as last time)
1x8 at 100 lbs
could not superset!!! to many newbies at the gym.

Close Grip bench press
1x10 at 105 lbs (same as last time)
3x10 at 110 lbs (+ 5 lbs)

High Pull
4x10 at 100 lbs (+10 lbs)

swiss ball crunch
3x20 at 18lbs

1/2 Marathon Training
3 miles easy 27:40
Well the last upper-body Hyp I is done and I am glad. I don't know if its all the stress from work or just sick of doing the same routine for all these weeks, but I dreaded this workout. Now that everyone is getting back in the gym for the "New Years Resolutions" its getting harder to tie up some of these machines to superset. I hate this!! Oh well. Tomorrow is suppose to be my last Hyp I workout. With the things at work as they are I don't know if I will be able to to do it as its D-Day!!

[stingo]

Hang in there - the last is a 3x15, but you'll be SO glad when it's done.

[mel]

Look at all those red numbers!!!!! Congrats!

Me and oatmeal are no longer friends. I'm not sure what happened or when, but I can't eat it any more. It causes gastro distress working out or no working out.

mel

[tcoy777]

Thanks everyone. I am trying to get through this week as best as I can. Its funny that all this is going on and I still and doing my best to find time to finish NROL. I am sick in the head.

[stingo]

Originally Posted by tcoy777

Thanks everyone. I am trying to get through this week as best as I can. Its funny that all this is going on and I still and doing my best to find time to finish NROL. I am sick in the head.

I can understand this lol... when I was close to finishing Hypertrophy I, I was bound and determined to do so.