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.