|
Post by tcajim on Feb 8, 2011 14:43:44 GMT -5
Tuesday 2/8/11
Swim - 1250m
2 board press - worked up to a 335x1 - took about 4 seconds to get it.. a bit tired from the swim
Run - 4.3 miles total
Lying leg squats
Leg extensions
Modified glute/hams
One arm seated cable rows
Reverse db curls
Done.
|
|
|
Post by chancey on Feb 8, 2011 18:34:17 GMT -5
I got to give you credit for you trying to have the best of both worlds. Really, you have an above average bench at your weight and your conditioning is outstanding. I'd say you've been fairly successful and considering what you do it makes sense. I wouldn't want to be the bad guy. You can run them down unlike Ronnie Coleman.
|
|
|
Post by tcajim on Feb 8, 2011 19:03:54 GMT -5
Chancey -
Thanks for the credit... I hope to increase my bench to 365 for September.. my initial goal was 400 - but that isn't realistic.
|
|
|
Post by chancey on Feb 9, 2011 6:21:34 GMT -5
Good idea on setting your sights on 365 1st. The big thing is to seperate long term goals from todays goals and todays goals should be setting PRs even if it's 5lbs. Good luck on 365, I hope you get it.
|
|
|
Post by tcajim on Feb 10, 2011 14:12:54 GMT -5
Thursday 2/10/11
Swim - 500m
DE bench with 50lb bands - total of approx 110lbs of bands at top... put on 115 on bar... felt pretty good once I got used to them after a few sets... had good speed on both eccentric and concentric
Slight incline db press - up to 70lbs for 6 - felt pretty good... better than I thought
Pull ups with 20lb band: Warm - 3x3/ set of 11/9/8/8
Barbell curls up to 135 for 1
Landmines for obliques
Good mornings... very light - don't do these but once in a blue moon
Modified glute hams
Leg extensions - prep for run tomorrow
Back raises
Obliques with swiss ball
Done.
|
|
|
Post by tcajim on Feb 11, 2011 14:19:25 GMT -5
Friday 2/11/11
Run - upped interval time, and speed back to 8 - easy speed now, and therefore distance to 1+ mile repeats.. short rest - less than two min, and did a 4th interval at significantly faster pace for .5 mile - felt pretty good today... no problems and seemed to involve my glutes and hips more into the run. Approx. 5+ mile total with warm and rest.
Lying leg squats
Hip flexor holds
Modified glute hams
Leg extensions
Back raises
Done.
|
|
|
Post by thatnuckolskid on Feb 11, 2011 17:32:36 GMT -5
whew! just got done reading over your last couple weeks of training. that's my cardio for the day! keep up the good work!
|
|
|
Post by tcajim on Feb 14, 2011 13:54:53 GMT -5
Greg - thanks for the read and I'm glad you got your cardio in! -
Monday - 2/14/11
Treadmill warm up
Bench - felt a bit over trained during warm up.. so I only worked up to a 275 for 2
Floor press - legs flat - worked up to 295 for 2 - wooden 'floor' on platform caused me to slide every which way... had more in me but I decided to stop here - these felt pretty easy despite feeling overtrained on flat bench
Overall I still need improvement on starting strength.... weight feels light at all ranges, just starting is my problem.
Pull ups with 20lb band: warm/ then 11/10/8
Barbell curl with 20lb band: worked up to 115 for 1
Land mines
Tri push downs - lat bar used, and then did one arm reverse push downs
Obliques with ball
Done.
|
|
|
Post by tcajim on Feb 15, 2011 13:51:23 GMT -5
Tuesday - 2/15/11
Speedwork and sprint work today to ease off the distance and wear and tear
Swim - total dist. approx 600m - did basic 50m intervals for core work... speed was better and felt easier
Run - warm up/ sprint work - 1 min sprint, then 2 min jog... repeat approx 7 times
Barbell cling/jerk into a push press - light weight for speed on the push presses
Light db one arm presses
Plyo jumps onto bench
Lying leg squats
Hip flexor holds
Stiff leg deadlifts very light with kettlebells
Back extensions/raises
Oblique twists with ball
Done.
|
|
|
Post by tcajim on Feb 17, 2011 13:38:23 GMT -5
Thursday 2/17/11
No swim as pool was closed - puts a big strain on tomorrow's run training now - as I have to swim somewhat hard and faster than normal for some times... plus do my mile intervals
DE bench w/ 50lb bands - again with 115 sets of 3
3 board presses without bands - tough to get used to switching from bands to no bands: 225x3/285x3/315x2/335x1/345x1/325x3
Pull ups without bands (bi's still tight from last pullup workout) warm up as normal, then: 20/13 - didn't push too hard today - will do that next week, hopefully 30
Reverse barbell curls for forearms... 3 sets of 30 with increasing weight
One arm pull downs
High pulley, rope attachment - rope climb simulation - sitting on floor
Slight incline db presses: 35x12/50x12/75x12
DB reverse grip curls
Rear delt raises with db - one set of 10
Done.
|
|
|
Post by tcajim on Feb 18, 2011 14:30:45 GMT -5
Friday 2/18/11
Swim first - time trials.. very short workout - became quite fatigued
Run - just pooped - overtrained most likely speed was easy, but didn't have any endurance. Stopped at about 2 miles total.
(Most likely due to overtraining and poor sleep... )
Leg extensions
Hip Flexor holds
Done.
With vacation starting tomorrow... sleep will be better, much needed rest, should recharge by end of next week.
|
|
|
Post by tcajim on Feb 21, 2011 12:35:57 GMT -5
Monday 2/21/11
This week I'm going to go lighter on most weights to give my body a break
Bench - 185, speed, sets of 4 and 3
3 board bench: felt good today, therefore: 275x3 315x1/335x1/355x1(PR)
Pull ups: varied grip to narrower - 10, 7
Trip push downs: light weight for reps of 12, give or take
One arm seated cable rows... light for sets of 8 and 10
Done.
|
|
|
Post by tcajim on Feb 22, 2011 15:14:21 GMT -5
Tuesday - 2/22/11
Swim - slow pace - approx 900m total
Run - slower duration run... had stitch that I couldn't get rid of... no big deal... I have eaten too much food and was bloated today..
Lunges w/ body weight
Hip flexor holds
Light leg extensions
Done.
Will take next two days off for a mini get away and back at it on Friday.
|
|
|
Post by tcajim on Feb 25, 2011 14:25:06 GMT -5
Swim - didn't have anything today... crappy swim training
3 board press: worked up to an easy 325
Db presses - worked up to 80lbs
Incline barbell press - did some speed work with 135
Rolling db tris
Barbell reverse grip curls
Barbell behind back forearms
Landmines
Done.
Wanted an easy workout today (in gym)... may try to test my pullups on Monday... we'll see how I feel.
|
|
|
Post by thatnuckolskid on Feb 25, 2011 16:12:14 GMT -5
congrats on your 3-board PR a few workouts back!
|
|
|
Post by tcajim on Feb 26, 2011 16:49:06 GMT -5
THanks for noticing my PR on the 3 board..... years ago I did 370 on a full bench, 2 weeks in a row... but since I've been doing the amount of cardio and swimming... and having recently started the 3 board - that's a pr... it will go up shortly again as the 3 board didn't feel too bad.
Saturday - 2/26/2011
Run - home treadmill -- needed a day back at cardio... so I just did a duration run... ran for 30 minutes straight after a mile warm up... slower speed to start... up the speed a few times during. Felt pretty good... needed that for peace of mind. Back at it hard Tuesday and Friday... have a 5k for St. Pat's day in about 3 weeks... that will be my first tester race... it will be cold and windy as it always has been in years past.
|
|
|
Post by rickhussey on Feb 26, 2011 18:57:08 GMT -5
Good luck with the 5K. I generaly run 1-3 x per week for 2-4 miles. I ran XCountry in highschool but am much slower at this age. It does, however, feel good to be able to run 5K. Nice work on the bench.
All you need to do is add in the biking and you can start thinking triathlons!
|
|
|
Post by tcajim on Feb 28, 2011 12:36:15 GMT -5
Monday 2/28/11
(Pretty beat up from Saturday's run) Bench w/ 2-3 sec pause at bottom: 225x3/255x3/280x1
Db shoulder presses
Pull ups: Warm - One set of 24 ( didn't try for the 30)
Lat pull down holds
One arm rope simulations
One arm pull downs
Done.
Will hopefully loosen up by end of week and nail the 30 pull ups
|
|
|
Post by tcajim on Feb 28, 2011 12:38:45 GMT -5
Rick - I'm 38 and I know all about getting and feeling old when I push... hopefully my 5k will be in the mid to low 20's.... I don't know where I'll be... I've never tried for any sort of time when I do this run... I have always done it for the aspect of getting out and just running. It's usually brutal with wind every year for this race. The finishing leg of the race is due West... down a main street, and the wind just funnels eastward down a historical old house district.
|
|
|
Post by tcajim on Mar 1, 2011 13:53:21 GMT -5
Tuesday - 3/1/11
Swim - approx 1100m - solid intervals.. 50m - got tired, but felt good overall
Run - upped speed - felt good - especially after my swim
Lying leg squats
Leg extensions
Hip flexor holds
Ply box jumps
Leg curls
Back raises
Done.
|
|
|
Post by tcajim on Mar 3, 2011 13:50:59 GMT -5
Thursday - 3/3/11
DE bench with 50lb bands... sets of 3 at 115 - stopped when speed slowed
3 board press with 50lb bands... 135x3/165x3/195x3/225x2/235x1/235x1
DB shoulder presses ... 3 sets - slow negatives with each rep
Pull ups with a fatter bar... approx 3.5 inch diameter... forearms got tired quickly... will do this now mixed in with normal
Push presses for shot put simulation
Tri push downs... 3 sets of light weight
Cable rows, wide - holds
Leg extensions - prep for run tomorrow
Done.
|
|
|
Post by tcajim on Mar 4, 2011 13:36:54 GMT -5
Friday 3/3/11
(Forgot to include my swim in yesterday's log... a lot of kick drills with it)
Today - Run -- legs shot from yesterday's swim - upped speed - found out that I was dehydrated - lips/mouth/throat dry... completed all but the last .5 mile... speed was fine.. it won't be a problem when I'm ready to go - total distance 4ish
Lying leg squat
Hip flexor holds
Modified glute hams
Back raises
Obliques
Done.
|
|
|
Post by tcajim on Mar 7, 2011 13:22:07 GMT -5
Monday 3/7/11
5 hours of sleep, and not continuous...gotta love it
2 board press: no energy, but strength was ok... 55x5/105x5/155x5/195x2/235x2/265x1/305x1/325x1
Pull ups: Warm/ then 2 sets of 15 with less than 30 seconds rest....
DB shoulder press - 2 sets with long pause at bottom
JM presses - 3 super sets and got a big burn
Barbell curls
Behind back forearm curls
Reverse grip curls
Done - total time in gym approx 1 hour.
Had I got good sleep and if I had my creatine, because I am out of it and it is on it's way, I would've had a pretty good day... nothing felt heavy, including pull ups... but I just didn't have any energy.
|
|
|
Post by tcajim on Mar 8, 2011 15:02:06 GMT -5
Tuesday - 3/8/11
Swim - Interals and kicking drills... felt pretty good today after I got warm
Light incline bench with 2 sec pause at bottom - 3 sets
Run - mile intervals... felt only ok.. first two were tougher than should have been - only 2 min rest, could've been the issue.. third interval was at a slower speed and went 1+.. overall not a bad session
Leg extensions
Lying leg squat
Hip flexor holds
Obliques
Done.
|
|
|
Post by thatnuckolskid on Mar 9, 2011 22:47:27 GMT -5
hitting 325 off two boards after PRing 355 off 3 a while back is pretty darn solid, especially on a bad night of sleep. keep up the good work!
|
|