Tcoyle Log

[nutbar]

PRs everywhere in here! Nice!

3 x 15 on BSS is enough to make me throw an on-the-floor temper tantrum myself. Good job getting through that entire superset.

[tcoy777]

Originally Posted by nutbar

PRs everywhere in here! Nice!

3 x 15 on BSS is enough to make me throw an on-the-floor temper tantrum myself. Good job getting through that entire superset.

Yeah for sure. I think I may have used a few expletives during the last set, which I am sure the Y does not appreciate.

[liftintexas]

way to go, man. great increases and progress. Look at those PR's and increases.

[tcoy777]

4-8-08

Warm Up
1 mile at 9:15
Bent over Row 1x5 at 135 lbs
Bench Press 1x5 at 115 lbs and 1x3 at 135 lbs

Strength 1 Workout 2B

superset with full rest

Bench Press
1x6 at 155 lbs (+10 lbs)
1x1 at 165 lbs (+10 lbs) PR
1x5 at 160 lbs (+10 lbs)
1x1 at 170 lbs Fail
1x10 at 145 lbs (+10 lbs)

Bent Over Row
1x6 at 155 lbs (+10 lbs)
1x1 at 170 lbs (+15 lbs)
1x6 at 165 lbs (+15 lbs)
1x1 at 175 lbs (+10 lbs) PR
1x12 at 120 lbs (+10 lbs)

Close Grip Lat Pull down
2x8 at 120 lbs (+10 lbs)

Dumbbell Shoulder Press
2x8 at 40 lbs (+5 lbs)

Lower Body Russian Twist
2x10 at bw

Cardio

Interval workout
1 mile warm up
4x800 meter intervals. at 5k pace (2:00 min 1/4) (1/4 jog)
total 3 miles at 26:20


Overall I was pleased with the workout. I felt really strong. I did not need a spotter for the first 1 rep. The second one the spotter helped me a bit, but I think less then last time so improvement. Still failed, but getting better. It felt great to do some speed work. It almost felt too easy this time. I can feel my legs getting stronger with each lower body workout.

[stingo]

Sounds like Strength 1 is working as advertised.

[JTM]

Nice work brother. Nothing like throwing more weight up there!

[tcoy777]

Originally Posted by stingo

Sounds like Strength 1 is working as advertised.

It really is. This maybe a thought for your new workout. The 1RM is the most fun I have had in a long time at the gym.

Originally Posted by JTM

Nice work brother. Nothing like throwing more weight up there!

Thanks, I keep thinking that I must have mis judged some of my weights, but from doing Hyp 1 and 2 I think I started with the right weights. I guess I can push myself harder then I think I can.

[liftintexas]

wow, every workout has PR's ... that's some momentum

[tcoy777]

4-10-08

warm up
1 mile at 9:17
Dead Lifts
1x5 at 135 lbs
1x3 at 225 lbs

Strength 1 Workout 2C

Deadlifts
1x6 at 250 lbs (+5 lbs)
1x1 at 295 fail
1x1 at 285 lbs (same as last time)
1x6 at 255 lbs (+5 lbs) PR for reps
1x1 at 295 fail
1x1 at 290 fail
1x1 at 285 (same as last time)
1x12 at 200 (+5 lbs)
1x15 at 190 lbs (+5 lbs)

Super set with no rest

Bulgarian Dead Lift
3x10 at 110 lbs

Static Lunges
3x10 at 100 lbs (+5 lbs)

Straight sets

Good Mornings
2x10 at 85 lbs

Reverse Incline Crunches
2x25 at bw

Cardio

2 miles at 19:30


I was a bit upset that I could not get anymore out of my 1RM lifts, but I am still happy with the gains I got. My form was a bit sloppy and I did not want to really push it and risk injury. I was kind of not into the workout today for some reason. I felt strong, but when I got there my focus was gone. Oh well maybe I have hit the wall on DL for now. 285 lbs is a pretty tough lift. I generally use a mixed grip, not sure if this is cheating or not!

[nutbar]

Good, strong work! Those higher reps are just painful to read. Yowzers!

Originally Posted by tcoy777

I generally use a mixed grip, not sure if this is cheating or not!

It had better not be because I used a mixed grip, too. LOL

[tcoy777]

Originally Posted by nutbar

Good, strong work! Those higher reps are just painful to read. Yowzers!



It had better not be because I used a mixed grip, too. LOL

Thanks!!
Its odd doing the wave loading. I am actually so glad when I hit the 12 and 15 reps. The book actually says 15-20 on the last, but I am not in to doing 20 reps on DL. My form breaks down before then. I try my best to get as many of the reps with normal grip, but on the last reps or the 1RM I have too. Hopefully my grip will get better.

[nutbar]

Originally Posted by tcoy777

The book actually says 15-20 on the last, but I am not in to doing 20 reps on DL.

Which book? NROL? I haven't read that in a year or more so my memory is fuzzy on the details.

Holy crap. I just got out my copy and, yep. Dang. I seemed to have blocked out the details in my memory. Sheesh. I need to pay better attention (and do a re-read) since I plan on starting NROL after I finish up NR4W this summer. Maybe. LOL

[liftintexas]

I HAVE to find some way to increase the DL's. I'm way envious. Good work.

[tcoy777]

Originally Posted by nutbar

Which book? NROL? I haven't read that in a year or more so my memory is fuzzy on the details.

Holy crap. I just got out my copy and, yep. Dang. I seemed to have blocked out the details in my memory. Sheesh. I need to pay better attention (and do a re-read) since I plan on starting NROL after I finish up NR4W this summer. Maybe. LOL

Thats insane!! doing both of them back to back. I thought I was nuts for doing NROL and train for the Chicago Marathon. I really like NROL and so far my wife likes NROLW. The workouts are brutal.

Originally Posted by liftintexas

I HAVE to find some way to increase the DL's. I'm way envious. Good work.

Before I started this I have never done a dead lift. I think it helps that I have longer than normal arms. I kind of have the monkey syndrome. Good for dead lifts, bad for bench!

[tcoy777]

4-11-08

Warm Up
1 mile at 9:15

Strength 1 Workout 2D

Chin ups
1x6 at bw
1x8 at bw
1x6 at bw
1x1 at bw
1x8 at bw then 1x4 at -16 lbs

Barbell Shoulder Press
1x6 at 100 lbs (+5 lbs)
1x1 at 120 lbs (+5 lbs) PR
1x6 at 105 lbs (+5 lbs)
1x1 at 125 FAILED
1x12 at 75 lbs (+5 lbs)

Dumbbell Bench Press
1x8 at 60 lbs (+5 lbs) PR
1x9 at 60 lbs

Wide Grip Cable Row
2x6 at 120 lbs

Russian Lower Body Twist
2x10

Cardio
2.5 miles at 25 min. (recovery pace)

I am glad its Friday and done with these workouts. For some reason ever since yesterday I have had no energy. I need to make sure I am eating enough. I do know that I am not getting enough protein in before I work out so that may have something to do with it.

The Chin ups suffered from the everyone in the gym wanting to use the same equipment as me. I use the smith machine to do weighted chin ups on. The only time you will see me touch that devil thing. So I had to use the chin up assisted station. Its to high for me to hold on to any dumbbells with my feet. So i focused on just doing as many as I could with proper form. I opted out on the set right before the max rep set to save energy.

During my run my knees started to hurt pretty bad. I was going to run 3 miles, but opted to stop and not risk injury. I am planning on running 10 miles tomorrow but if they feel like this in the morning, then I guess I will just go get some tasty pancakes!!

[tcoy777]

4-12-08

Long Run

11.19 miles 1:47:13 for a 9:35 pace

splits

9:24
9:34
9:28
9:23
9:25
9:39
9:56
9:40
9:36
9:28
9:41
1.:52 (.19)

Today I decided to to run to the sounds of Rachmaninov's Piano Concerto 1 and 4. The weather was a beautiful 50 degrees with a slight wind. I started out and from the first notes I knew that this was going to be a great run. It was so inspiring to just run and listen to all the amazing chord progressions along with the sounds of birds. At one point I got goose bumps from the feeling of being at total peace. I could have run for much longer but my right knee at about mile 9 started to not feel the peace that the rest of my body was feeling.

What an amazing piece of work Rachmoniov's Piano Concerto 1 is. From the triumphant horns and string builds to the subtle piano notes that bring such emotion to this work. The movements continue to build and build taking moments to show his amazing piano creativity. The final movement ends in such a inspiring and moving way. So far this is my favorite piece by him. No. 4 is more subdued and darker. From what I have read I have a feeling why, as No 1 was written before his 1st Symphony was deemed a flop by his critics. There was more of free will imposed in the 1st Concerto as in the 4th it seems like was playing it safe, if there is such a thing in composing.

[liftintexas]

Man, consistent progress. Very impressive.