2-15-08
Hyp 2 workout 3C 6x3 with 321 tempo and 90 sec rest
Close Grip Chin Ups 6x3 at BW+25 lbs
Barbell Shoulder Press 6x3 at 95 lbs
Wide Grip Lat Pull down 1x3 at 120 lbs
5x3 at 110 lbs
Dumbbell Chek Press 1x3 at 35 lbs
5x3 at 40 lbs
Towel Bicep Curls 6x3 at 40 lbs
Upper Body Russian Twist
3x12 at BW
1/2 Marathon Training
Race Pace
5 miles at 42:32 (8:31 pace) once again a bit faster then I plan on running the race.
Over things went well. I was surprised at how just adding 25 lbs to the chin ups made doing 3 really hard. It was good to run for this long for that fast to help burn of the valentines gorge fest.
This is my fastest long run to date. I have never been able to keep this fast of pace for this long. It did not really even feel that hard. I guess the workouts are really getting me close to my goal. The course will be much more flat then the one I usually run my long runs, so I should be able to hit my under 2hr goal!
Hyp 2 Workout 4A 5x6 with 311 tempo and 90 sec rest
Barbell Reverse Grip Bent Over Row 5x6 at 135 lbs
Barbell Bench Press
1x6 at 135 lbs
4x6 at 145 lbs
Wide Grip Cable Seated Row
5x6 at 120 lbs
Dumbbell Incline Bench Press Palms In
5x6 at 50 lbs
Dips
5x6 at bw+25 lbs
Swiss Ball Crunch 3x20 at 30 lbs
1/2 Marathon Training
5 miles at 46:02 9:13 pace.
Workout felt good. I went deeper on the bench presses to where I think they should be. I tried the 55's again on the incline bench press and still could not get them up. I know if I could just get them up I could bench them. The running felt great. 5 miles just flew by.
I can really feel a difference in the running. I am sure its a combination of the interval and tempo runs on the 1/2 training and leg workouts. I get ill thinking of doing 20 mile runs in the summer here training for the Chicago Marathon.
My wife got up from the computer for a second and went in the other room and came back to find Ellie like that. Pretty funny. We all wonder what site she was going on or who she needed to email so bad!
Tim you make me want to run looking at your log! Oh my. Hey, maybe I could get my spining up, you could run, we could find someone to swim to do a team triathalon! Hope you are having a good day! I will catch you later!
-KD
1/4 mile intervals at 2:00 min(5k pace) then Recovery jog 1/4 mile (2:15) x 9 sets
1/2 mile cool down.
Total of 4.75 miles in 40:47 (8:36 pace)
walk 1/4 mile
This is 1 more rep than last time. I was feeling it on rep 7, but pushed on through the workout. I am glad this week is a down week on the running front. My legs are getting a bit tired.
Step Ups
3x12 at 40 lbs
Incline reverse Crunches
2x15 at bw
1x12 at bw
1/2 Marathon Training
3 easy miles 29:55 (9:59 pace)
So on my birthday I decided not to skip my workout and it kicked my butt. I forgot to see what my goal weight should have been. The weight I did was really a challenge. I really did not want to run after this as my legs were dead, but I pushed through and did my 3 miles. All the long dreaming of tonights birthday meal at Flemings Steak House. I am sure to get my protein in tonight.
Thank you I had a great night. My wife started the night with brining home some nice cheeses and a bottle of Gewürztraminer for me to enjoy a glass with the cheese. It was perfect. Then we went to Flemings for dinner. The food was great but the service was not at the level I expected at a place that charges this much. I really hope Flemings is not on a downward trend. Still was a great meal and ate more red meat then I have in a long time. Had a really nice French Pinot Noir with dinner(Georges Duboeuf Pinot Noir 2004). It was not to bold but also not fruity. Just the perfect wine with my bone in NY Strip steak. After looking up this wine I see that its kind of the cheap but reliable wine. One review stated that Duboeuf is the "Cal Ripken" of wine makers. Well I was a huge fan of Cal Ripken and now of this wine. Then my wife got me some games that I have always wanted (yes I maybe old, but still love video games) and a really nice shirt. A good friend got me a foam roller that I can't wait to try out after my next long run. I also got a wustohf chief's knive. Can't wait to give that a try out. All in all I had the best Birthday I could have wished for. After the workout yesterday I am really really sore. So I am glad today is a rest day so I can rock out on Guitar Hero 3 tonight!!!
The restaurant looks pretty stylin' - but if the service isn't there, then I'd be reluctant to go back.
Lotsa new toys there - a good knife is a real pleasure to use in the kitchen. Makes things go so much better. And as for video games, I'm a long time gamer also, but to be honest? For all the time you'll probably spend with Guitar Hero 3, you might want to think about getting a real guitar and learning it for real.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I use to play guitar. My problem is I work in a industry with an amazing amount of talented musicians and well I am not. The other thing is I am very fond of expensive guitars and I don't think that my love for guitars equals my playing ability. So the game offers me a glance at what it feels like to be a guitar hero!. You are right though playing a real guitar is much more satisfying then a game. I may venture back out sometime and get an acoustic guitar again. Do you play any instruments? I thought I remember you playing piano.
For the restaurant, its the first time I have been there that I felt like the waitress should have been working at Outback instead of a more upscale place. The problem I had was they brought the wrong cut of meat to me. She acted like "no you ordered what I brought you". Well if I am paying $42.00 for a steak and you bring my a slightly cheaper cut and I want the more expensive one. Don't you think you would make more of a issue then waiting 10 min to remove my plate and ask me if you can do something in the meantime, which she never asked. I mean come on your going to get a bigger tip as the bill goes up! It also took her almost 10 min to come to our table after someone else brought our food to us. Now I am not a difficult person to please with food, I love all food!, but at a place like this it should be a standard that they come back immediately and ask if everything is ok. Specially with steak to make sure its cooked to the way you wish.
Oh well enough of my complaining about an otherwise perfect night.
Yup I havent sat down at the piano lately, but I really should.
I've found that the restaurants I've enjoyed most almost invariably have a well-trained, professional wait staff - to the point where I could be forgiving of other minor shortfalls.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I've found that the restaurants I've enjoyed most almost invariably have a well-trained, professional wait staff - to the point where I could be forgiving of other minor shortfalls.
Without question that to me is what sets a world class restaurant apart from just ordinary. I don't mind spending money on high quality food as long as I have a experience when I eat my food. That experience starts with and ends with a great wait staff. The chef should have there act together enough to warrant the high price, the staff is what makes your time spent there memorable. Thats my 2 cents.
Without question that to me is what sets a world class restaurant apart from just ordinary. I don't mind spending money on high quality food as long as I have a experience when I eat my food. That experience starts with and ends with a great wait staff. The chef should have there act together enough to warrant the high price, the staff is what makes your time spent there memorable. Thats my 2 cents.
Agreed. I don't really drink that much and my Mrs doesn't drink at all. We enjoy going to a nice restaurant. Its the whole package that justifies the cost - food, service, decor. Here is the one that I went to last week.
Agreed. I don't really drink that much and my Mrs doesn't drink at all. We enjoy going to a nice restaurant. Its the whole package that justifies the cost - food, service, decor. Here is the one that I went to last week.
That place looks great. I wish we had some better sushi places here. I bet you have some really good Indian places in London also. Your lucky.
1 mile at 8:45
abs
Hyp 2 Workout 4C 2x25 with 30 sec rest and 201 tempo
Close Grip Chin Up (assisted) 1x25 at -40 lbs
1x15 at -40, 1x6 -46 21 total
Barbell Shoulder Press
2x25 at 40 lbs
Wide Grip Lat Pull down
1x25 at 70 lbs
1x25 at 60 lbs
Dumbbell Chek Press
1x25 at 15 lbs
1x20 at 15 lbs
Towel Bicep Curls
1x25 at 15 lbs
1x25 at 10 lbs
Upper Body Russian Twist
3x12 at BW
Cool Down 1 mile at 9:13
I don't know if this workout was this hard or that I felt really tired today, but this workout was tough. I could not get the weight correct for the 25 reps. I felt stupid on the bicep towel curls only using 10lbs but 25 of was about all I could at the end. Oh well I guess there are days like this. Its not like what I did was not a challenge and I did not get a good workout. No half marathon training run, I just did a couple of easy miles.
Avg speed = 6.1 mph Avg HR = 134 Still think HR is not working correct.
This post should be titled "A Weak Mind". I don't know what it was but my brain just kept my body doing what it knows it can do. I just was not in to running today and every step was really a battle of mental will. I was trying to keep my pace around 9:15 to 9:20 but that never really happened. I think the brain kicked the crap out of the body on mile 5. 10:20 are you kidding ME!!! Oh well its over and I hope my mind gets a break and my body some rest.
Tim, you must have been tired when you logged that last training session. You labeled it at 9/23/08. Haha. Oops. Hope you are having a nice day! I'm headed to lift. Woo hoo!
Hyp 2 Workout 5A 6x3 with 90 sec rest and 321 tempo
Barbell reverse grip bent over row 6x3 at 145 lbs + 10lbs (PR)
Barbell Bench Press
6x3 at 150 lbs +5lbs (PR)
Wide Grip Cable Seated Row
6x3 at 130 lbs (+10lbs)
Dumbbell Incline Bench Press Palms In
6x3 at 50lbs (same as last time)
Dips
6x3 at BW+35 (+10lbs) PR
Swiss Ball Crunches
3x20 at 35 lbs (+10lbs)
1/2 Marathon Training
5 easy miles at 45:28 (9:06 pace) on TM with 1% incline
Ahh what a day of rest will do for the body and mind. I am now half way through Hyp 2. I know I won't see the gains like I did in Hyp 1, mostly because in Hyp 2 you only do the set rep protocols twice. Still I was proud that I made gains in all lifts except for that blasted incline bench press. I just can not for the life of me get the 55 dumbbells up. The bench presses felt really good and in control. I have never benched that much before. I can't wait to do Strength I and see what gains I can make. On the running my legs felt refreshed and the miles, even on the hamster wheel went fast. So I hope this week long run will be better than last. I think I am going to push it hard on Saturday just to make sure I am on pace for the race. Then shut down the speed on my last long run so I can get some rest. Only 3 weeks until the race and I think I am really close to being ready to break 2hrs.
This felt great! This will be the last long tempo run of the training program and I am glad this one felt so good. Started with a 5 min warm up at a 9:13 pace then went to like a 8:20 - 8:13 pace for 35 min. Last few min was a cool down back at a 9:13. pace. I think these tempo runs will help me start out slow and the ramp up my pace during the race.
Just realized you and I both doing Hypertrophy II, I think you are two workouts ahead of me. It's great reading your log. I have not yet figured out how to do those towel biceps curls, the weights just clunk and thunk and I do feel like a dork. Got any tips?
Like you I often feel that I could lift heavier dumbells but can't get them up without help and most times there isn't anyone at the gym to help me (that I trust anyhoo!).
I love good service! My business depends on good customer service so I am acutely aware of when I am NOT getting it. I would buy snow if I lived in Alaska from someone who provides good customer service :-) !!
Take care, thanx for sharing your journal and providing some great inspiration.
Just realized you and I both doing Hypertrophy II, I think you are two workouts ahead of me. It's great reading your log. I have not yet figured out how to do those towel biceps curls, the weights just clunk and thunk and I do feel like a dork. Got any tips?
Like you I often feel that I could lift heavier dumbells but can't get them up without help and most times there isn't anyone at the gym to help me (that I trust anyhoo!).
Take care, thanx for sharing your journal and providing some great inspiration.
Toni
Toni,
Thanks for stopping by! Hyp 2 has been great so far. On the towel curls I find that if I can get longer hand towels it helps keeping the weights at a better angle. They still do kind of clunk around. I think in someways thats the point. It takes more effort to keep them stable. I can feel that not just my biceps are working but my whole arm.
2-27-08
Hyp 2 Workout 5B 5x6 with 90 sec rest and 311 tempo
Snatch Grip Dead Lift (used mixed grip)
5x6 at 225 lbs (+25)!!! PR for rep range
Dynamic Lunges with Barbell
5x6 at 115 lbs (+10 lbs)
Step Ups
5x6 at 50 lbs (+5 lbs) PR!
Incline Reverse Crunches (321 tempo)
1x15
2x20
1/2 Marathon Training 3 miles at 27:40 (9:13 pace)
I pushed myself as hard as I could and I feel it now. The first time I tried the dead lifts I thought I may kill myself. They went well except for the last rep on the last set. I hope my form was good or my back will be sore tomorrow. Its all ready a bit sore now. The last set of set ups were bad. I can tell I cheated to much at this weight. I really think this is my max weight that I will try until I get back the form that I should have with these. The lunges felt good and in control. My legs had just enough strength in them to do my 3 miles at close to 1/2 marathon pace.
2-29-08
Hyp 2 Workout 5C 3x12 with 60 sec rest and 301 tempo
Close Grip Chin Up 3x12 at bw -16 lbs
Barbell Shoulder Press 3x12 at 75 lbs (+10 lbs)
Wide Grip Lat Pulldown 1x11 at 110 (+10 lbs)
2x12 at 100 lbs (same as last time)
Dumbbell Chek Press
1x10 at 30 lbs (+5 lbs)
2x12 at 25 lbs (same as last time)
Towel Biceps curls 1x9 at 30 lbs (+5 lbs)
1x11 at 25 lbs (same as last time)
1x7 at 25 lbs then 5 at 25 lbs
Upper body Russian Twist
3x12 at BW
1/2 Marathon Training
5 mile race pace 42:25 for a 8:29 pace.
This workout started out so well then went to crap fast. I have no idea what happened on the towel biceps and the chek presses. I was very pleased with the shoulder press. I have never been able to do much weight with shoulder presses.
The running went really well. I was dreading the workout but once I got into it I felt great. 11 miles tomorrow!
Hope you are having a good day! I will catch you later! 
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