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Post by tcajim on Mar 10, 2011 13:35:49 GMT -5
Thursday - 3/10/11
Swim - warm up then did two 50m time trials... did good... knocked off 4 seconds from last time trials
DE bench with 1 board - 145 for reps of two, paused and held at board, then exploded up - 7 sets, then upped weight to 235 for same
Incline db presses - speed, 3 sets of 10 - again paused at bottom, exploded up
One arm seated cable rows
Began obliques then an alarm sounded and I just left building
Will do tris later at home with bands
Done.
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Post by tcajim on Mar 11, 2011 15:49:07 GMT -5
Friday 3/11/11
Pull ups: 5sets of 3 for warm, then 28 with min 2 sec pause - left forearm got weak and hand was slipping, right hand/forearm good for 31 - 32
Reverse grip barbell curls
One arm pull downs - hit tired 'spot' for lats... will work on that for better strength
Run - 2 miles total... low energy - no carbs in me for a few days other than a few pbj sandwiches and protein bars/shakes over the past three - four days - most of my food has been steak and chicken only
Db behind back forearm curls
Done.
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Post by tcajim on Mar 14, 2011 13:02:40 GMT -5
Monday 3/14/11
DE bench - 50lb bands: sets of 3 with 115 on bar... stopped when speed decreased
3 board press w/ 50lb bands: did sets of 4 with 185 on bar, then went back to 155 on bar for a set of 6
Shoulder db press: 35/50/60- was hard
Rolling tris: worked up to 80lb db - easy weight
Tri push downs with 50lb band: 4 sets and got good burn
Pull ups: 4sets of 3/ 24 - pretty easy; then did fat bar pull ups - 2 sets of 8
Reverse barbell curls
Behind back barbell forearm curls
One arm pull down
Obliques
Done.
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Post by Rosario-546 on Mar 15, 2011 6:28:22 GMT -5
Behind back barbell forearm curls Do you do this standing with a barbell, palms out? Im always looking for more variations?
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Post by tcajim on Mar 15, 2011 12:39:18 GMT -5
Tuesday - 3/15/11
<Rosario: Yes, I stand with the barbell behind my butt, palms away, and then curl... it simulates the burn I get from doing pull ups>
Swim: Total of approx. 800 - 900m... I lost count... getting back to doing 100m intervals and lost count due to tiredness
Run: indoor track... just trying to get an idea of my pace for this weekend's 5k... Legs def. feel a bit different from treadmill at this very moment... went total of approx. 4 miles... 3.5 of it running/jogging to get feel.
Lying leg squat
Leg extensions
Leg curls
Obliques
Back raises
Done.
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Post by tcajim on Mar 17, 2011 13:00:18 GMT -5
Thursday - 3/17/11
I am sick of BEING sick... bad workout ... everything felt heavy, even pull ups I felt heavy - my body is bloated and everything felt in slow motion
Swim - 100m intervals/slow - no endurance.. stuffed up nose
2 board press: worked up to only 305... 235 felt heavy to unrack and press
Pull ups: warm up/17 then 10
50lb band tri push downs
Lt. db bench
Reverse grip bb curls
Behind back bb forearm curls
One arm pull downs
Done.
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Post by Rosario-546 on Mar 18, 2011 6:32:32 GMT -5
Im like you though, I like to push though sickness, some people like to just rest. I've always had the mind set, if you can work though those days, are other days are cake!
By the way, can't be too sick to swim any kind of intervals then do board press. I can't image there's a lot of Powerlifters with that kind of endurance regardless of sick healthy or otherwise.
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Post by tcajim on Mar 18, 2011 11:40:27 GMT -5
Took Friday off. Called in sick for work last night.... I was lightheaded all afternoon and other things went wrong - I got down to 182 pounds for the night, and then ate back to 184. I looked soft and bloated, tho. Not a solid looking 182.
I guess I need this break... right now nose clogged and have meds in me.
Hopefully I'll be ok for Sunday's 5k... although I'm not going to be going 100% race mode... it's going to be a tester so I can judge the next 3 months of my training for a 5k in June.
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Post by tcajim on Mar 20, 2011 11:54:29 GMT -5
Sunday 3/20/11
St. Pat's 5k
Time: 21:10 -- pace 6:48/mile
I'll take it for the first outdoor running since September... I'm def. on schedule for my comp.
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Post by thatnuckolskid on Mar 20, 2011 13:19:53 GMT -5
that's a sweet 5k time! congrats!
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Post by tcajim on Mar 21, 2011 13:18:26 GMT -5
Thanks for the compliment Greg...
Now I'll up my mileage in training to four miles of intervals from now until my next 5k in mid/late June... my time will hopefully drop to a very low 19 or high 18... I'll have a co - worker who ran cross country in college pace me for that one... he used to run in the 4 min/mile pace range.... so he'll keep me on pace.
After that race, and then for the last two and a half months before my comp. I'll drop back down to three miles of intervals... that will allow me to add a ton of speed and give my body a taper.
Monday - 3/21/2011
Warm up on treadmill - body was tight and cramped, especially my back
DE bench off 2 board... narrowed my grip by approx 2 inches... all weight felt very light... 135 3 sets of 3, 155 3 sets of 3, 175 3 sets of 3, then did 215 for set of 2 for speed, and then did 245 for 2 for speed - felt decent for 245 for speed.
Incline bench - 4 sets of 10, light weight
Pull ups.. warm up then an easy 10
Shoulder db presses
One arm cable pull downs
Rope tri push downs
Db curls, reverse curls
Db forearm curls
Leg extensions to loosen up quads
Obliques
Done.
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Post by tcajim on Mar 22, 2011 19:15:24 GMT -5
Tuesday 3/22/11
Night workout due to sleeping in very late
Swim: 100m intervals as core/total dist. 950m
Run: warm up/ 4x 1 mile intervals - total dist. 5.1
Lying leg squats
Done.
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Post by tcajim on Mar 24, 2011 12:34:10 GMT -5
Thursday - a deload day -- feeling pretty blah lately
Swim - 100m intervals, slowly, total of 800
Med. Grip 1 board - just worked up to a set of 225 for 8 with long pause at bottom
Med. Grip 3 board - went to 275 for 5
Fat bar pull ups: 5/7/15
One arm pull downs: 2 sets of 10
Tri push downs: 2 sets of 10 with negative included for each rep
Db forearm curls
Modified glute/hams
Back raises
Leg extensions
Done.
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Post by buckeye2010 on Mar 24, 2011 18:58:54 GMT -5
great job! you really get in a lot of different aspects of training. I admire people that have that much dedication.You are not only strong but in fantastic condition. Keep it up!
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Post by tcajim on Mar 25, 2011 14:40:11 GMT -5
Thanks buckeye! I appreciate the comments.
Friday 3/25/11
Run: 4 one mile intervals... mixed speed - 1st and 3rd medium speed, 2nd and 4th faster speed - @ 1 min walking rest betw each
Tri push downs: went heavy for sets of 3 - keeping muscle strength and density in place
Hip flexor holds
Lying leg squats - dynamic / explosive reps - angled feet and heavier weight
Rolling tri extensions - went up to 80lb db's for strength
Lt. db rear delt raises
Done.
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Post by tcajim on Mar 28, 2011 13:03:37 GMT -5
Monday 3/28/11
DE bench with 50lb bands: worked up to 115 - speed good
1 board with 50lb bands: worked up to 235 - 3 sets of 1 - got easier with each set
Fat grip pull ups: warm/24, 10, 8
Db shoulder presses: 40/50/60/40
Close grip bench: worked up to 185 - speed with them
Behind back bb forearms
Bb curls
One arm pull downs
Lt. db rear delts
Side raises lt. db
Obliques
Done.
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Post by Rosario-546 on Mar 29, 2011 7:05:36 GMT -5
Nice work! Love the fatgripz pulls, those are the best!
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Post by tcajim on Mar 29, 2011 12:57:35 GMT -5
Thanks Rosario! The bar used is very fat... their not the 'fat grips', but I just call the bar fat grip.... I can't come close to wrapping my hands around it.
Swim and Run - during both I felt heavy and slow... didn't do too much today... just did a minimum quantity
Leg lying squats
Hip flexor holds
Leg curls
Done.
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Post by tcajim on Mar 29, 2011 12:58:50 GMT -5
It should read "they're" - not their
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Post by tcajim on Mar 31, 2011 13:18:13 GMT -5
Thursday 3/31/11
Swim: good warm up then 100m intervals and a time trial as the last thing I did.. decent trial given that I coasted in to my turns... would've knocked off about 5 seconds total with a legit turn - total dist. 800m
Bench: out of groove but ok workout 1 board worked up to 305 x1/2, then 275 x5/3/3 DB shoulder press
Floor presses
Pull ups on fat bar: warm/15 rest 1 min - 15 more -twinge in left bicep so stopped
One arm pull downs
Reverse grip cable curls
Back raises and obliques
Rear delts
Done.
Felt good overall, I got rid of my bloat I seemed to have for the past couple of days.
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Post by tcajim on Apr 1, 2011 14:02:27 GMT -5
Friday 4/1/11
Three board press: worked up to 325 x 2, then 315 x 4 - tris sluggish and sore from yesterday's swim and bench day - so not a bad day with the boards
Run: Mile warm, 1st mile slowest, last three of four miles faster and consistent for all three - total dist 5.2 ish
Lying leg squats
Leg extensions
Hip flexor holds
Leg curls
Squat thrusts with db
Done.
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Post by tcajim on Apr 4, 2011 16:08:20 GMT -5
Monday 4/4/11
DE bench w/ 1 board: warm up/135x3/155x3/175x3/195x3 - all felt great
3 board: 225x1/255x1/285x1/315x1/335x1/355x1/315x5 - strength was good... 355 was easier than I thought it was going to be, the 315 for 5 was pretty good too, just had butt come off a little bit as I was getting tired - but strength was fine
Pull ups: Warm/ an easy 20 and stopped
Db shoulder presses sets of 10
Pull downs with pointer finger and pinkie finger... we'll see how my grip and forearms feel over the next few days... 30lbs felt very light
Rolling db tris - repped out with 55 and 65
Done.
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Post by tcajim on Apr 5, 2011 11:32:00 GMT -5
Tuesday 4/5/11
Pretty much useless today... I was off my normal right out of bed.
Swim and run didn't happen... attempted to do them but just a day better suited for rest.
Left achilles and calf still acting up... need to ice and massage for a few days...
I'll chalk this up to my body saying give me a break today and will make up over the weekend slowly.
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Post by tcajim on Apr 7, 2011 15:05:43 GMT -5
Thursday 4/7/11
Swim - total of 1000m.. felt better today... have to keep my carbs high the day prior to swim
2 board bench: worked up to an easy 325 for 1, then did 285 for 6 with wider grip
Incline db press
Fat bar pull ups... just did an easy 18, forearms were tired so I stopped after this
Reverse grip bb curls supersetted with behind back forearms
Some easy chip ups, neutral grip
Rolling tris w/ db
Oblique work/core work
Leg extensions
Done.
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Post by tcajim on Apr 8, 2011 12:47:01 GMT -5
Friday - 4/8/11
Run: due to 'achilles tendonitis' that I have self diagnosed.. warm up on indoor track, nice and easy, then an easy mile on the treadmill... lots of icy hot on heel, ankle, and calf...
Lying leg squats - very light
One arm pull downs
Foam roller at home on calf and foot, ibuprofen, then lots of ice.
Done
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