Becoming an Athlete

I forgot my workout log, so I didn't have my 10RMs to be able to get a true % for my working weights. Also, we were bored so we got a trial membership at a local gym and got to workout with additional equipment that I don't have at home. 1A) Assisted Pullups: -60 x 10, 10, 9 1B) Overhead press: 90 x 10, 10, 16 2A) Supine grip bent row: 135 x 10, 10, 16 2B) Bench press: 135 x 10, 10, 16 3) Front squats: 135 x 10, 10, 6 4) Back squat: 95 x 30 Nothing earth shattering, but not bad. My endurance is solid. Can't wait to use slightly higher weights and got for more reps! Next time I do this workout, I'll be doing squats with 115 for 30.

Friday's workout was also to prep for future workouts by getting 10 rep maxes on other lifts: deadlift incline bench press wide grip row 1) treadmill: 5 mins @ 12degree incline @ 3.2mph (warm-up) 2) deadlift: 135x10; 185x10; 205x10; 225x5. 10RM = 210 3) Leg press: 140 x 50 (DEATH!) 4A) Incline bench press: 95x10; 135x10; 145x10. 10RM = 145 4B) Horizontal wide grip row: 65x10; 95x10; 105x10. 10RM = 115 5A) Dip: 6, 7, 8 5B) Upright row: 55x10; 65x10; 75x10. 10RM = 85 6) Preacher curl: 75x5; 55 x 10, 10, 10, 6

We did a nice ~1.5 mile run late last night. Just around the block, which is slightly longer than a 1/4 mile. Every time we got to the hill we sprinted. The hill is about 50 yards and rises roughly 20 feet over that distance. 5 laps and done

What would a blog entry be without some snarky or otherwise cleaver title? Last night was my first straight up barbell workout in some time. My goal was to find my 10 rep max, and use that as a baseline for future workouts (all done on % of 10RM). 1) Ab wheel: 30 reps 2A) Dead hang pullup: 4, 4, 4, 4 2B) Overhead press: 65 x 10; 75 x 10; 95 x 10; 110 x 10. 10RM = 110 3A) Supine grip row: 95 x 10; 115 x 10; 135 x 10; 155 x 10; 165 x 4. 10RM = 155 3B) Bench press: 135 x 10; 145 x 10; 155 x 10; 165 x 10. 10RM = 165 4) Front squat: 135 x 10; 155 x 10; 175 x 10; 185 x 10; 205 x 8. 10RM=195 5) Back squat: 95 x 25 (just for good measure)

We hiked about 5 miles over some of the roughest terrain we've yet to encounter. I ran all the hills we came to, so I was beat by the time we got back.

We rode the entire loop around Town Lake in Austin, TX. From MoPac to Pleasant Valley. All in all, its about 10 miles, with a good degree of up and down.

Not sure what got into my wife, but she ran like the wind on Saturday. We walked about 1.5 miles, just as a nice slow warm-up and to extend our time outside. After that, we ran an extended route of about 3 miles. My wife was ahead of me for all but about miles 2 to 2.5. I wasn't even able to run the last .5 miles; my feet and calves turned to concrete. All in all, that was the fastest pace run in the last 2 months or so.

So the plan was to do gobs of turkish get-ups, rotational pushups, side bends, and sprints. But I'm still a big congested and didn't want to get fully sick again by running in the cold rain last night. So instead, I did some indoor work that, metabolically, was very similar, even though the movement pattern was different. 1. Count-downs: Front squat + Overhead press ("Thruster"): 65 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rotational pushups: 10, 10, 8, 8, 6, 6, 4, 4, 2, 2 (used even numbers to keep balance between left and right side) 2. Partial count-downs: Alternating Jump lunge: 20, 18, 16, 10 Lateral drop stance: 20, 18, 16, 10 3. High knee jump rope: x 75

What did the big tomato say to the little blogger? "Catch up!" I need to post the last 2 workouts. I did the normal round of stretching and static contractions. What a huge benefit to posture, range of motion, and appearence in profile!!! My stomach is flatter, due to both the static contractions as well as postural correction. All the stretching is easing the strain on my lower back, too. It's amazing what a few weeks of well thought out "therapy" can do for your body, and subsequently, you mind and mood.

I was only going to do a run today, but had plenty in the tank later in the evening. Late afternoon: 2 mile run Late evening: Upright row: 65 x 15, 15, 15 Wide grip bent row: 65 x 15, 15, 17 Wide grip high pull: 65 x 18, 15, 20 We did these in "I go -you go" fashion. The breaks were only as long as it took the other to finish a set. On the high pulls, I was working on explosiveness and sustained speed of movement.

Next week is the last week of Phase 1. I can tell my stride is improving from the stretching and mobility drills. I can also see my endurance is improving. Slowly but surely my shins and calves are getting up to par. 1. Warm-up jog: about 1/2 mile 2. Sprints: 3 x 440 yds (3 minute rest interval) 3. Pushups: 22, 11, 11, 11 (30 second rest interval) 4. Ab wheel: 24, 12, 12, 12 (30 second rest interval) 5. Dumbell swing: 25 x 22, 11, 11, 11 (30 second rest interval) Just for a change, I may do the sprints after all the other stuff. Pushups are VERY difficult after running sprints. We're running a timed 5K this Saturday, weather permitting. My goal is a modest 28:30.

I haven't trained since Wednesday. My ex called me on Thursday and informed me that her dad, who has been getting treatment for cancer since 2007, was expected to die that week. My kids were understandable distraught as they've lived with their grandparents and mom (when they aren't with me) since 2006. He passed away Sunday afternoon, 10 JAN 2010. My youngest has woken up every night since Wednesday, between midnight and 2:00 AM, which means I've had to take him back to his bed, spend time talking and soothing him. My wife and I spent all of this past weekend entertaining the kids and keeping their minds off of their grief. It has been time well spent, but I haven't had the physical, mental, or emotional energy needed for training. I am continually amazed at the strength of faith my children display. They are rooted in Christ, and He is clearly rooted in them. I pray I have the strength and wisdom to keep them on this path.

1. 2 minutes of jump rope; just to warm up 2. Dumbbell Cuban press: 10# each x 10, 10; warming up a little more specifically 3. Pulling Complex* wide grip bent row: 65 x 6, 8, 6 wide grip curl: 65 x 6, 8, 6 medium grip upright row: 65 x 6, 4, 6 medium grip curl: 65 x 6, 2, 1 wide grip high pull: 65 x 10, 6, 10 * Pulling Complex: A complex is done by doing back to back 'sets' without setting the bar down or taking a break. That's why the weight is the same across all movements within the complex 4. Conditioning circuit** 90 degree rotating hops Lateral drop stance Burpees Squat jumps **This one is hard to explain. A video would be much better. 90 rotating hops are done with a low stance and as fast as you can. The emphasis is on speed and agility, but the stance also challenges the thighs and calves. I'd do 4 hops (or 1 complete rotation) before changing directions. On each circuit, I'd do 2-3 complete reotation before moving to Lateral Drop Stance. Later Drop Stan...

I love this training. It's so restorative, and the static contractions, although painful, don't cause me to be nervous before doing them the way high rep squats do. I feel so much better now that I've done this; I was feeling pretty tight after my run 1) 5 minute dynamics warm-up 2) winshield wipers: 2 x 10ea 3) windmills: 10 each direction 4) Yoga lunge: 3 x 30seconds each leg 5) 3-position seated stretch: 3 x 30seconds each position 6) Cobra pose: 2 x 30seconds 7) Elbow plank: 3 x 30seconds, holding ultra tight abs the entire duration 8) Scapular retrations: 2 x 5reps, each with 10sec static contraction 9) Glute bridge: 3 x 30seconds My whole body feels great!!!!!!

I did an easy pace, but it felt really good. I walked the first 1/5 to maybe 3/4 mile just to warm up. I ran the rest and finished feeling great. My calves and shins have historically been my weak link but they improving rapidly. The 440s must be paying off!

This workout is a lot like what we did in Track conditioning sessions 1. Warm-up: jog 880 yards (2 laps) 2. Dynamic stretching: 8 minutes 3. 440 sprints*: x 3 with 3 minute rest 4. Pushup : 22,11,11,8 with 45 second rest (failed on 9) 5. Dumbbell swing: 25# x 24,12,12,12 with 45 second rest (will increase weight to 30# next wk) * 440 sprints: These weren't sprints in the Olympic sense of the word, but I moved my carcass as fast as I could every step of the way. I had to leave my dog behind for the 3rd lap because he slowed me down on the 2 nd lap.

Sad days friends! I've been putting this off for long enough and I finally did it. And I know exactly why I put it off. There is nothing more humbling and at the same time motivating as testing yourself. Test yourself honestly, in a measured repeatable way, and you strip out the ability to fudge numbers or approximate. I tested my anaerobic endurance and was smashed by my own protocol. Here's the basic setup: 4 movement patterns designed to test basic level of anaerobic endurance, and cover 90% of your body's musculature 3 minute time limit for each 'event' 3 minute rest between each event And the events are: Ab wheel Pushup Sumo grip high pull Hindu squat Keep in mind that fighters get 3 minute work intervals and 1 minute rest. I was giving myself 3 minutes rest, and often times it was a bit longer because I wasn't able to do but one event for the full three minutes. My paltry results: Ab wheel: 35 (not bad, but could be much better) Pushup : 25 (TERRIBLE!!!!) ...

My desire to push myself can be just plain lead me into some silly or even dumb situations sometimes. My wife and I decided to get an early start and fish the Guadalupe River on Saturday morning. We got out there and were a little disappointed that 100% of the river access is via private land and day passes. We paid for river access just south of the dam at Canyon Lake, and fished the short stretch of land from the bank. After getting a bit frustrated at how small the land access was, I decided to wade-fish. The only problem was that I didn't have any waders. Long story made short: I waded in ~50 degree water for 6 hours, and the outside temperature ranged from 45 to 50 degrees as well. I was exhausted when we got home last night, and slept for 13 hours.