Congratulations!!! That is an awesome report of a well done race. If life were easy and we won all the time then there would be no challenges and desire to get better eh? I am uber impressed that you decided not to go home and stepped out in the cold and rain to run your race. Yahooty!
Thanks Tom and Toni. I sure learned a lot about what my body is capable of. I also gained a ton of experience on racing long distances. I have only raced in 5k's before and its a world of difference. I really like the 1/2 Marathon distance much more than I thought I would.
Toni how is your Hyp 2 going? I am almost done and I have loved Hyp 2 better than Hyp 1. Although I am not a fan of Workout C.
Hyp 2 Workout 8A 5x6 with 90 sec rest and 311 tempo\
Barbell reverse grip bent over row
5x6 at 145 lbs (+10 lbs)
Barbell bench press
1x5 at 155 (+10 lbs)
2x6 at 145 (same as last)
1x6 at 150 (+5 lbs)
1x5 at 150
Wide Grip Seated Row
1x6 at 120 (same as last)
1x6 at 130 (+10 lbs)
2x6 at 124.5 (+4.5 lbs)
1x6 at 120
Dumbbell Incline Bench Press
5x6 at 50 lbs (same as last)
Dips
5x6 at bw +35 lbs (+10 lbs)
Reverse Crunches feet on bosu ball
3x20 at bw +35 lbs
Cardio
2 miles at 19:20
My body is still recovering from the 1/2 marathon and my numbers prove it. I could not really add much to the bench press and what I did felt like I cheated. I could not get comfortable with my form and increased weight on the seated rows too. I can tell I am ready for a break for sure.I was going to run a bit more but one of my crazy dogs took out my knee yesterday and it still does not feel a 100%. Time to enjoy some Shepard's Pie, Soda Bread, Bread pudding and of course Guinness. Happy St. Patrick's Day everyone!
Hyp 2 Workout 8B 3x12 with 60 sec rest and 301 tempo
Snatch Grip Dead Lift
3x12 at 195 lbs (+ 10 lbs)
Dynamic Barbell Lunge
1x12 at 105 lbs (+10 lbs)
1x12 at 95 lbs (same as last time)
1x12 at 85 lbs (-5 lbs)
Step Ups
3x12 at 40 lbs (same as last time)
Incline Reverse Crunches
3x20 at BW
I know I should not be doing these workouts on consecutive days, but I am taking my wife to the Smokey Mountains this weekend. We are going to the cabin that I proposed to her at for her Birthday. So I am trying to get these workouts done before we leave on Thursday. The combination of 12 weeks of Marathon Training and 8 weeks of Hyp 2 and 3 weeks of Hyp 1 before that are starting to catch up to me I think. I just for the life of me could not keep on track today. The deads started good. The last rep on set 3 was pretty sad. After that I was wiped out. I could not stay balanced on the lunges and had to decrease the weight each time to make sure that my form did not cause any injuries. Ah the thought of peaceful days in the mountains awaits. One more day and one more grueling workout.
Sounds like (at the very least, psychologically) you could use a rest. Take it and enjoy.
With out question. Its kind of one of those things that since December I have been so focused on the 1/2 Marathon and getting stronger. Now that its passed, I am kind of on a let down. Not of missing my goal but of no real set day or event goal. So its the perfect time to take a break and refocus my efforts to Strength 1 and getting stronger.
Hyp 2 Workout 8C 2x25 with 30 sec rest and 201 tempo
Close Grip Chin Up 1x25 at bw -40 lbs
1x15 at bw -40 / then 5 at bw -46 lbs
Barbell Shoulder press2x25 at 45 lbs (+5 lbs)
Wide Grip Lat Pull down
2x25 at 60 lbs (same as last time)
Dumbbell Chek Press
1x15 at 20 lbs/ 5 at 15 lbs
1x20 at 15 lbs
Towel Bicep curls
2x25 at 10 lbs (dropped down to get all reps. Last time did not get all reps)
Upper body Russian Twist
3x12 at 20 lbs
Running
4 miles at 39:41
Well I am done with Hyp 2. Over all I am happy with the last workout. I felt better today energy wise. I started to high on the chin ups. I should have gone with the -46 lbs assist for both sets to make sure I got all the reps. Same with the Chek Presses. I was glad I could increase at least on the Shoulder Presses and got more reps on most of the exercises.
I really liked Hyp 2. I think what helped me during the Marathon Training was the 3 days of lifting. I also liked the 3 different workouts. Made it easy not to get bored with it. I will post final numbers when we get back from the cabin. Now for some rest. Well besides a hike in the mountains and all the walking around Gatlinburg.
Hey tcoy, congrats on that 1/2-M! Where did you run it? Sorry I haven't caught your log earlier - there are so many in the training log forum these days, I can't keep up. Thanks for stopping by mine. Hope the Gatlinburg trip is a great one - we love it up there.
So we got back from Gatlinburg. My poor wife was sick the whole time with the stomach flu. She did muster enough energy to go on a short hike and walk around Gatlinburg a bit. It was just nice to spend time in the cabin away from the craziness. I love the mountains, I am not a big fan of the rest of Gatlinburg. I can not think of a place that reeks with the horrid stench of materialism and useless trinkets as here. Well at least in the south. It boggles my mind that there are that many stores selling just useless crap. It really is odd, You have this area's most beautiful country side along side the strangest form of tourism that you will ever see.
I did get a chance to do some cooking while at the cabin and for those that love sweets, I made my wife a Chocolate Chocolate Mousse Cheesecake. It was awesome. My cheesecake making abilities is what interested my wife in me in the first place. So I have too keep trying to up the skills. This one was a keeper. Hopefully she will get better soon and can enjoy it before I gain like 40 pounds from eating the whole thing.
I did get a chance to do some cooking while at the cabin and for those that love sweets, I made my wife a Chocolate Chocolate Mousse Cheesecake. It was awesome. My cheesecake making abilities is what interested my wife in me in the first place. So I have too keep trying to up the skills. This one was a keeper. Hopefully she will get better soon and can enjoy it before I gain like 40 pounds from eating the whole thing.
that cheesecake sounds great and horrible! I bet she will enjoy it.
I ate too much this weekend at my parents' for an Easter lunch. I still feel full.
oh yeah I am going to pay the calorie gods this week to make up for all the sweet stuff I ate this weekend. I don't think the idea of a week off is eating like I am still working out. I mean I will see gains, just not on my arms or chest, just my gut.
Modified 300 Workout (Per Tom) for time with as few sets and rest as possible
A - (25) Barbell Assisted Pull ups
1x25 at -40 lbs
B - (50) Suitcase Dead Lifts
1x30 at 45 lbs
1x20 at 45 lbs
C - (50) Push Ups
1x50 at bw
D - (50) Step Ups
1x50 at bw
E - (50) floor wipers 25 each side
1x20 with 115 barbell
1x5 with 115 barbell
F - (50) Clean Press
1x25 at 20 lbs
1x25 at 20 lbs
G - (25) Barbell Assisted Pull Ups
1x17 at -40 lbs
1x3 at -40 lbs
1x5 at -40 lbs
Total time = 22:30 sec.
Yikes!!! and I thought the 3x15 leg days of Hyp 1 were rough. I really liked this workout. I made sure that on the dead lifts and the clean/press that I touched the floor on each rep, which is harder then you think.
Suitcase Dead lifts - A fun change up to normal dead lifts. I maybe could have pushed myself just a bit more on these, but 50 reps in one set, insane!
Step Ups - I originally planned to add weight to these, after the DL's I thought better of it. Not sure I did this correct. I did 50 per leg (1 right leg, 1 left leg = 1 rep)
Floor wipers - I love these. I need to make sure that my legs go farther side to side and touch the floor in the middle. I did these as Tom did 25 per side = 50 reps.
Clean Press - Could have done more weight but wanted to make sure my form was good for the first run through. I did 10 per arm then switched arms. Took a quick 30 sec rest after 20 reps per arm.
Last set of Pull ups - I was dead doing these. I could barely get that last one in.
Yikes!!! and I thought the 3x15 leg days of Hyp 1 were rough. I really liked this workout. I made sure that on the dead lifts and the clean/press that I touched the floor on each rep, which is harder then you think. I think my time was pretty good. I was spent for sure, I was actually a little dizzy after. I thought about running 4 miles after but thankfully the treadmills were all taken up. If the weather holds up tomorrow I will go to the park and run 10 miles to make up for today.
On my week off this was a great workout to keep my body sharp. Thanks Tom.... I think....
Nice time you got there - congrats. Glad you liked it. Yeah the deadlifts are a bitch any way you cut it. As for reps, when I do the step ups, I do 50 on the left leg, then 50 on the right leg. And yup for the floorwipers, I have to do 25 per side. For the clean/press, I do 50 on the left side, then 50 on the right.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I may try that. The original 300 workout kind of scares me. 135 pound dead lifts with 50 reps would ruin me. Did you use 40 pound dumbbell per hand? I also don't know about the jumps in the original one. I think for my clumsy self, I can see a face plant after like 10 of them. So I think this is why I like the one you do better. It keeps with my NROL set of exercises and should make doing the high rep low rest days seem better. I think I may try it again on Wed or Friday and see if I can get any more off the time or I may see what Crossfit has that day.
I may try that. The original 300 workout kind of scares me. 135 pound dead lifts with 50 reps would ruin me. Did you use 40 pound dumbbell per hand? I also don't know about the jumps in the original one. I think for my clumsy self, I can see a face plant after like 10 of them. So I think this is why I like the one you do better. It keeps with my NROL set of exercises and should make doing the high rep low rest days seem better. I think I may try it again on Wed or Friday and see if I can get any more off the time or I may see what Crossfit has that day.
Yup, 40 lbs each hand. Tim (my trainer) suggested doing the single dumbbell variation, but I prefer having a dumbbell in each hand.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I tried a new park out to run. I was going to do 10 miles, but the trails were very confusing. So I made this run a tempo. I really felt good. It was the first long and fast run since the 1/2 marathon. I was surprised that I ran it so fast and felt like I could have gone farther. Mile 8 was a shock to me. All I could think of the last 1.63 miles was my finish at the 1/2 and I think it motivated me to pick up the pace. I don't know but maybe I will be able to have this as my standard pace now. It really did not feel like a tempo run, but thats what I will call it.
Marathon runner, NROLer, and romantic cook as well? Wow! You may need more than a week off to recuperate from all that! Have you decided what program you will be doing?
I'm going to start Strength (gotta figure out the wave loading thang), but am torn cuz I also want to do NROL4W. I suppose like most decisions I'll procrastinate and be impulsive at the last minute heee heee.
What about you?
Toni
Marathon runner, NROLer, and romantic cook as well? Wow! You may need more than a week off to recuperate from all that! Have you decided what program you will be doing?
I'm going to start Strength (gotta figure out the wave loading thang), but am torn cuz I also want to do NROL4W. I suppose like most decisions I'll procrastinate and be impulsive at the last minute heee heee.
What about you?
Toni
Thanks Toni.
Those are 3 of my favorite things!! Well maybe not some of the NROL. The cooking is the reason that the other 2 our a necessity. I am going on to Strength 1 and 2 then to Hyp3 then Strength 3. With my Marathon Training starting in June, not sure where I will be with NROL and if the Fat Loss 2 and 3 will be in the plan or not.
5.5 miles - 49:35 - 9:01 pace
average hr = 157 - max hr = 173
Splits 8:57
8:53
9:15
9:10
8:53
4:25 - 1/2 mile
Once again I love this place. For some strange reason I just run fast out there. I was trying to slow down and every time I would look at my Garmin I would be running faster then the last time I looked. So maybe my pace has changed. I guess I will get a chance to see. I signed up for a 5 mile race next weekend. Depending on how Strength 1 goes next week will determine if I race it or just run for fun. Its for a good cause (Greenways of Nashville). I am kind of worried about doing squats again and running as I have not done them in so long. I guess lunges are a type of squat but I don't fell them the same way as normal squats.
Trial Exercises (Prep for Strength 1)
Good Mornings
3x10 at 70 lbs
Romanian Dead Lifts
3x10 at 110 lbs
Squats
1x6 at 135 lbs
1x6 at 155 lbs
1x6 at 165 lbs
Modified 300 Workout (as few sets and rest as possible)
A - (25) Assisted Pull Up (barbell Grip) 1x25 at bw -40 lbs
B - (50) Suitcase Dead lifts
1x35/1x15 at 45 lbs
C - (50) Push Ups
1x50
D - (50) Step Ups 50 left then 50 right
1x50
E - (50) Floor Wipers 25 each side
1x25 each side
F - (50) Cleans 50 Left, 50 Right
1x25 left then right 30 sec rest
1x25 left then right
G - (25) Assisted Pull Ups (barbell grip)
1x17
1x5
1x3
10 sec rest between sets
Time = 20:58:37
notes
A - felt good and strong
B - legs were a bit dead from doing the squats before but I managed to do 5 more before resting then last time
C - tired but managed all 50
D - These sucked!!! I got all 50 per leg before switching to other leg. My legs were on fire when I got done. I could barely walk to the squat rack to do the floor wipers.
E - Form got a bit poor at the end but managed to get all 25 in one set.
F - Cleans. I just cant do 50 of them per arm with out stopping. I think its more mental. I just get bored.
G - Was wiped out again for the last set. I did a few more on the second set but could not get all 25 in one set. Maybe some day.
Overall with todays workout I was very pleased. I felt good and stronger then before. It was good to try some of the exercises that I will be doing in Strength 1. I was a bit worried about the Good Mornings and Romanian Dead Lifts, but they seem to make sense. I just need to focus on not using my knees on both. Squats felt good. I have not done them since Hyp 1 and just need to check form and leg strength. I felt like I went deeper then before.
On another note this guy who has been helping me with my form from time to time and talks to me about my program. Came up to me today and said that he can really see a difference in my body composition. He said that my shoulders looked broader and my chest bigger. Now I am not one for compliments about my body. I have always been real self conscious about my body. But It I felt good that someone else is seeing my gains. All this hard work is apparently paying off.
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