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!
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.
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.
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!
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.
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.
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.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
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.
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!
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!
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.
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.
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.
Great to have you back in these parts!! Thank you. Its been an exciting end of Winter and start of Spring. The sting of missing my goal for the 1/2 is slowly going away. I feel myself getting stronger and progressing on both running and weights and thats all I can ask for.
1 mile at 9:15
abs
dead lifts
1x5 at 135 lbs
1x4 at 185 lbs
Strength 1 Workout 1C
Dead Lifts 1x6 at 225 lbs
1x1 at 275 lbs (PR)
1x6 at 245 lbs (+20 lbs PR for Reps)
1x1 at 285 lbs (new PR)
1x12 at 195 lbs
1x15 at 185 lbs
Superset the following with no rest between exercises
Romanian Dead Lifts
1x8 at 95 lbs
1x10 at 95 lbs
1x10 at 110 lbs
Static Lunges
1x8 at 95 lbs
2x10 at 95 lbs
Straight Set with rest Good Mornings
1x10 at 65 lbs
1x10 at 85 lbs
Incline Reverse Crunches
2x25 at BW
Cardio
3 miles at 30 min (Recovery Pace)
stretches
Plank at 2:30 min
Notes
BOO YAH!!! 285 lbs on DL!! That's 115 lbs over my body weight. I was shocked I hit these. This guy that I talk to at the gym was there today and was watching my first set of 6. He said man you kept form all the time and looked like you could have done more. I told him that I was doing Wave Loading and my next set was 1RM. He convinced me I could do 275. I was not going to try this until the last 1RM. He watched when I did it and I think it helped. I used the mixed grip as my grip is still not there on the real heavy weight. I then added just 10 more to the next 1RM and that felt good too. I don't think I can jump up a ton from here, but I will be happy with little increases. For the RDL I could have gone heavier but with the no rest it was hard to switch up using the same bar in the squat rack. I hate tying up 2 Oly bars. I may be killed if its busy. The last set of lunges felt better then the first. I guess my body needed time to get back in the swing of them.
Strength 1D
Chin Ups
1x6 at 20 lbs + Bw
1x1 at 25 lbs + Bw
1x6 at 25 lbs + Bw
1x1 at 30 lbs + Bw
1x12 at bw -16
Barbell Shoulder Press
1x6 at 85 lbs
1x1 at 105 lbs (+20 lbs) PR
1x6 at 95 lbs (+ 10 lbs) PR for rep
1x1 at 115 lbs (+10) New PR
1x12 at 65 lbs
Dumbbell Bench Press
1x10 at 50 lbs
1x10 at 55 lbs
Wide Grip Cable Seated Row
2x8 at 110 lbs
Lower Body Russian Twist
2x10 at BW
Cardio 3 miles at 29:15 (easy pace)
Good workout. I forgot my workout sheet so I am just glad I remembered the workout correct. I feel like I could have done more on the bench press so I did 10 instead of 8. I have a race tomorrow, but I think I am just going to run it for fun. My friend Crystal and her Husband Brian are moving to Chicago in the Summer so this will be one of the few runs we can run together so I will probably just run with her.
Thanks lifting. This week should be interesting to see how much more I can do from last week. I think I am getting close to max on the dead lift though. I am also a bit worried on the squat max rep that I won't be able to get back up.
Thanks guys I am normally a heavy rock guy for lifting, but after listening to Rach's Piano Sonatas 1 and 2 at work today, There maybe something to this whole lifting to the classics. There is some real angst in a few of the movements that would help get that 300 lbs dead lift up!
Besides with the Hypnotism Dahl did with him, maybe we could channel some of that in our lifting. I am a firm believer if you can see yourself doing something before you do it , and keep the negative thoughts out, you will complete the task.
Damn, I like seeing all those PRs. Really great progress.
Thanks Mahler,
I maybe coming to the wall on some of these PR's or maybe I just have not been lifting to my ability in the past. I must say though that I really like Max lift vs Max rep.
4-07-08
Warm Up
1 mile at 9:15
lateral twists 2x25 at 20 lbs
Squats
1x5 at 135
1x3 at 155
Strength 1 Workout 2A
Straight set
Squats
1x6 at 190 lbs (+15 lbs)
1x1 at 210 (+5 lbs)
1x6 at 195 lbs (+5 lbs) PR for reps/weight
1x1 at 220 lbs (+10 lbs) PR!
1x12 at 165 lbs (+10 lbs)
1x20 at 155 lbs (+10 lbs and +5 reps)
Superset with no rest
Bulgarian Split Squats
2x15 at 30 lbs (+5 lbs)
1x15 at 25 lbs (same)
Step Ups
2x15 at 30 lbs (+5 lbs)
1x15 at 25 lbs (same)
Straight set of the following
Back extensions
2x10 at 25 lbs (+5 lbs)
Swiss Ball Crunch on Bosu Ball
2x20 at 35 lbs (+10 lbs)
Cardio
3 miles at 29:26 (recovery pace)
stretches
foam roller
I felt really good during this workout. I was a bit worried before the squats as my last 1 rep last time did not feel as strong as I would have liked. I had one of the trainers at the Y spot me on the 1 rep maxes this time. On the second one my new PR he mentioned that I did not go down far enough, so I did again. I like having a spotter on the 1 RM, I feel more confident that I can actually do it with someone there. I feel like I could have done a bit more on each set. I don't want to increase to much to fast though.
I really focused today on my workout. Trying to make sure I was using my hamstrings and glutes on the squats. It made a huge difference I think. I also think the work from the Good Mornings and the Bulgarian DL seem to help too. I also made sure on the back extensions that I activated the hamstrings and glutes too. This made a huge difference on how my back felt. The first set my back hurt pretty bad, so I knew I did not focus enough. Its amazing when you do things correctly!
The BSS and step ups were about as bad as usual. I just don't really like doing these with no rest. Oh well the rest of the workout was great though. Really looking forward to the rest of the week.
Linear Mode
