Tcoyle Log

[liftintexas]

good workout, man. And that's great that people are noticing. I know it's hard to take the compliment but sounds like you're definitely progressing. Good work!

[stingo]

Nice job - good to hear when others see your progress and tell you about it.

[tcoy777]

3-28-08

Long Run

12 miles in 1:54:52 (9:32 pace)

Splits

1 - 9:03
2 - 8:59
3 - 9:10
4 - 9:25
5 - 9:51
6 - 10:02
7 - 9:58
8 - 9:59
9 - 9:31
10 - 9:25
11 - 9:33
12 - 9:31

This run was a tough one. The Hills were massive and I was not ready for that. Specially after the modified 300 workout I did yesterday. Still I enjoyed getting out and going for a long run. It started to rain about mile 6 and got more windy. I was frozen by the time I got to the car. After I got home I was surprised that I kept to my goal pace of around 9:30. I thought I would have been way over do to the hellish hills.

Time to rest up before the Symphony tonight.

[tcoy777]

Thanks lifting and Tom.

Its just weird to me that I am getting bigger with out getting fatter. I get scared when I see the scale going up, but the results of the weights are not fat but muscle. Its been hard to get my brain to accept this.

[tcoy777]

3-29-08

Warm Up
1 mile at 9:15
Squats
5x 135 lbs
5x 155 lbs

Strength 1 Workout 1A

Squats
6x175 lbs
1x195 lbs (+10)
6x185 lbs (previous Max)
1x205 lbs (+20 lbs) PR!!!
12x155 lbs
15x145 lbs

Super set without rest
Bulgarian Split Squats
3x15 at 25 lbs

Step Ups
3x15 at 25 lbs

Straight sets

Back Extensions
2x10 at 20 lbs

Swiss Ball Crunch on Bosu Ball
2x25 at 25 lbs

Running
3 miles at 29:51 (Recovery pace)

I absolutely LOVED this workout. Well I should say I love the Wave loading. I finally hit over 200 pound on squats. I had someone spot me and felt strong. My shoulders came forward right at the end and may have been just a bit too much for my first workout back doing squats. The BSS to Step ups with no rest is really hard. This guy that I see there all the time came up to me and said that my workout looked really hard. He wanted to know what I was using and I told him. So we may have another NROLER on here soon.

My legs felt tired, but I knew that if I could get past the first mile they would feel better. After 3 miles they felt great again. I could have gone farther but did not want to push it. I always seem more refreshed the next day when I do a light jog after a heavy leg day. We will see if this proves to be the case this time. I think I am going to really like Strength 1!

[tcoy777]

Recap of the Symphony

First off The Schermerhorn Symphony Center is absolutely amazing!! The sound is so smooth and even. We sat down on the right side of the floor and still every section was clearly defined. The only wish would be that we sat higher up so we could see the whole Orchestra a bit better.

The night started out with Shostakovich's Festive Overture, Op. 96. It was a great way to open the night. It was a light and more upbeat piece. It lasted about 8 min. Then they moved the conductor's stage away and the piano came up through the floor.

Rachmanioff's Concerto No 2 in C minor and Orchestra, Op 18 was simply amazing. The pianist Gabriela Montero was probably the best pianist I have heard. I must say that I think I liked the Orchestra Op 18 better then the Concerto No 2. I think it had more emotion to it.

The rest of the show was good, just not near the experience as Rachmanioff. Torke and Harris were both good and up beat pieces. I think if I had to choose I liked Harris better. All in all it was an amazing night. Makes me want to get more in to Classical music so I can understand and enjoy it more next time we go.

[JTM]

Awesome work Tcoy! I can't believe you can manage to run for 3 miles after the BSS and step up superset.....I can still feel that workout in my legs today after doing the same workout 6 days ago.

[stingo]

Nice PRs there!

And glad to see the Schermerhorn has the hall named after him. He's got at least a few recordings on the Naxos label, and I've liked what I've heard. The Rach though was a sure thing, compared to the rest of the program as it was the one bonafide warhorse in the bunch. Still, I'll agree with your assessment on the Torke - he typically writes upbeat, well-orchestrated tonal music, but soul-shaking experiences are more likely found elsewhere. It's always been a discussion point between me and fellow classical music lovers - some like to go into the hall without any idea of the pieces they're going to hear, and others (like me) like to have a recording on hand before that to be able to hear more in the actual performance.

[tcoy777]

Originally Posted by JTM

Awesome work Tcoy! I can't believe you can manage to run for 3 miles after the BSS and step up superset.....I can still feel that workout in my legs today after doing the same workout 6 days ago.

Thanks JTM. I was surprised myself. I took a few min and stretched really good before I ran. I found that the longer rest between the reps in the squats gave me the time to stretch then too.

[tcoy777]

Originally Posted by stingo

Nice PRs there!

And glad to see the Schermerhorn has the hall named after him. He's got at least a few recordings on the Naxos label, and I've liked what I've heard. The Rach though was a sure thing, compared to the rest of the program as it was the one bonafide warhorse in the bunch. Still, I'll agree with your assessment on the Torke - he typically writes upbeat, well-orchestrated tonal music, but soul-shaking experiences are more likely found elsewhere. It's always been a discussion point between me and fellow classical music lovers - some like to go into the hall without any idea of the pieces they're going to hear, and others (like me) like to have a recording on hand before that to be able to hear more in the actual performance.

I must say I am not very well versed in Classical music. I know a bit about it. Like the periods and such from school, but there is so much depth in understanding it that I want to learn. I have always enjoyed it. I think the thing I like the most about it is the dynamic nature of it. The problem I have with all modern music is there is no dynamic range anymore. They compress the crap out of all recordings and then when its translated to mp3 compression its even worse. Music should have dynamics in it, music is one of the purist emotional form of expression there is.

I kind of wish I heard the pieces from Rach before, but for the rest I really enjoyed being "in the moment" with the pieces. Time to go buy some Classical CD's and enjoy them on some long runs!

[stingo]

Indeed - see my thread about building a classical library, as well as Mahler's threads regarding classical music in the other section.

[tcoy777]

4-1-08

Warm Up
1 mile at 9:10
Bench Press 1x6 at 135lbs

Strength 1 Workout 1B

Barbell Bench Press
1x6 at 145 lbs
1x1 at 155 lbs
1x6 at 150 lbs
1x1 at 170 lbs. (failed, needed a little help from spotter)
1x11 at 135 lbs

Bent Over Row
1x6 at 145 lbs
1x1 at 155 lbs
1x6 at 150 lbs
1x1 at 165 lbs
1x12 at 110 lbs

Superset with rest the following

Close Grip Lat Pull down
1x8 at 100 lbs
1x8 at 110 lbs

Dumbbell Shoulder Press
2x8 at 35 lbs

Lower body Russian Twist
2x10

Cardio

Tempo run
2 miles in 16:51 sec

Overall a good workout. I am not sure if I hit any PR's or not. Maybe on the second set of 6 for rep range at that weight. The first max rep went good, I had a spotter but did not need him. On the second I think I was just to ambitious and needed a little help. He said it was 75% me but its still a fail in my book. I then immediately tried 165 lbs and that was worse. Oh well the numbers will come. I just need to focus on form and make sure I am lifting within my ability. Also, I need to remember that before NROL I could only bench like 115 lbs 10 times today I did 135 11 times. So I am getting there. I just want to be able to bench my body weight soon!

[liftintexas]

spotter or not, you're coming along, man. good progress.

[tcoy777]

Liftin,

thanks, slowly I will get there. My left shoulder is starting to give me some trouble so that maybe contributing to the weakness on the bench.

[nutbar]

Nice PRs on the squats!

I just recently did a post-lifting run and, even though it was much shorter than I intended (a measly 15 minutes), it helped smooth out the rough edges after the workout.

[tcoy777]

Diane,

thanks. It really is amazing what even a 10 min jog does to my legs after a heavy leg day. It is by no means fun or easy, even at a slower pace, but it does help reduce the soreness.

[UpNorth]

It's been a while but I see you successfully completed your half! I'm really late but congrats, 2 hours is a great time. Your workouts are looking great too.