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Showing posts from July, 2009

30 JUL: sets of 8

Strength is going the right direction at the right pace. 1) Goodmorning: 45 x 10; 105 x 8; 115 x 8; 125 x 8 2) Overhead press: 105 x 8; 115 x 8; 125 x 8 3) Front squat: 145 x 8; 155 x 8; 165 x 8 4) DB plank row: 10s x 8; 15s x 8, 8 5) Reverse curl: 60 x 10; 65 x 10, 10 I did this workout a day earlier than scheduled because I had the time and wasn't too sore. I may get a conditioning workout in on Saturday if I'm feeling up for it. That'd be a lot better than waiting till Monday.

29 JUL: 1 mile torture run

Good grief! The weather was about 10 degrees cooler than normal, a mere 96 farenheit, but it still sucked to be running a mile for time. I haven't run consistently in a few months. My fiance runs often, but I was not about to get my ass handed to me at the track, in front of my kids, by a hottie who I out-weigh by 70lbs and is 8 inches shorter than me!!!! Well, it all came down to will; not fitness. I turned in an 8:30 mile, and my fiance came in at 8:32. 30 seconds later she was goofing off with the kids and I was hugging the trash barrel in case I hurled my tacos. In my defense: the tacos were homemade, using turkey meat; pretty healthy. Final tangent: Fresh serrano peppers are NOT great pre-workout nutrition. Final results: MMAdrian: 8:30 mile his fiance: 8:32 mile It'll be about 6 weeks before I do this WOD again. I hope to cut it down to a flat 8 minutes by then.

27 JUL: Workouts getting hard

Monday 27th was the first true workout. The numbers aren't impressive but I pushed hard enough t get a little queazy post-workout. 1) Goodmorning: 85 x 10; 95 x 10; 105 x 10 2) Overhead press: 95 x 10; 105 x 10; 115 x 8 3) Front squat: 115 x 10; 135 x 10; 145 x 10 4) Plank row: 10s x 8, 10, 10 each side 5) Reverse curl: 55 x 12, 12; 60 x 12

25 JUL: Swimming

Nothing structured; just a bunch of swimming with the family. I usually warm up with a couple of laps submerged. I suppose my distance is about 20 yards under water before I come up for air. I did 4 laps using normal freestyle - crawl stroke, then 2-3 laps of breast stroke.

23 JUL: intro workout

I'm sticking to my 2 week A,B,A B,A,B split. Today way the warm-up workout for the 4 week intro phase. 1) Goodmorning: 65 x 10; 85 x 10; 95 x 10 2) Overhead press: 85 x 10; 95 x 10; 100 x 10 3) Front squat: 95 x 10; 115 x 10; 135 x 10 4) Plank Row*: 10s x 6, 6, 6 per arm 5) Reverse curl**: 55 x 12, 12, 12 *Plank Rows: My back is plenty strong, but my core is not. I could have used significantly more weight in a supported or bilateral row, but my abs were holding me back. Better to go slow, get my core up to par, than to let ego take over and suffer a setback. I'll stick with the 10lb dumbbells till I can get 10 per arm. **Reverse curls; I'm not sure what happened to my left forearm, but it hurts. As with plank rows, I'm going light and progressing slowly.

shaking off the dust

With the lead up to vacation and pending wedding, I haven't done much lifting. We did plenty of hiking in Rocky Mountain national park, but I haven't done any lifting in 5 or 6 weeks. Tonight, 23 JUL, will be my first session in ages. I'm nervous to see how deconditioned I am.