Tcoyle Log

[ToniL]

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!

Toni

[tcoy777]

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.

[tcoy777]

3-17-08

Warm up
Abs
1 mile at 9:20

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!

[tcoy777]

3-18-08

Warm Up
1 mile at 9:26
deadlifts 1x8 at 135 lbs

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.

[Deserve]

The romantic points you get for going to the cabin far out weigh any of the negative consequences of doing the workout 2 days in a row. No worries.

[stingo]

Sounds like (at the very least, psychologically) you could use a rest. Take it and enjoy.

[tcoy777]

Originally Posted by stingo

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.

[tcoy777]

3-19-08

Warm Up
1.1 miles at 10:30

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.

[liftintexas]

just dropped in - excellent work. Congrats on the recent 1/2 marathon, too.

[tcoy777]

Thank you Liftin. Thanks for stopping by. Love the avitar!

[BamaDave]

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.

[tcoy777]

Dave,

Ran it here in Nashville. Gatlinburg was great! But way to much bad food. Time to get back at working out.

[tcoy777]

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.

[liftintexas]

Originally Posted by tcoy777

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.

[tcoy777]

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.

[stingo]

If you're trying the 300 workout, that will knock off a few calories for sure. Good luck - I'll be interested to read your thoughts on it.

[tcoy777]

3-24-08

Warm up
1 mile at 8:59

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....