Workout August 28, 2010

August 28, 2010

1.5 mile - 10:50 (Precor 1.0% grade, Eq19UnionSquare)

OHS: 165# x 3, 7, 175# x 7, 155# x 6

Front Squat: 205# x 4, 185# x 8

Stopped on the 185# x 8, that was the one-and-done challenge. I'm hungover anyway, should have set the bailout at 10x. As my OHS technique gets better I'm able to stress my quads more on them, which means there's less left in the tank for the front squat. I can live with that. The goal is OHS @ 225# x 10 for the next six months and 185# x 15 in the next 2 months.

Workout August 23 - 26, 2010

August 26, 2010

20 mins stairmaster - 300 kcal

Incline Bench Press: 45 x 40, 145# x 8, 245# x 2, 225# x 3, 205# x 5, 195# x 7, 135# x7
Dumbbell Bench Press: 70# x 4, 4, 3, 4, 5

August 24, 2010

2 mi - 14:30 (TechnoGym 1.0% grade)
Clean and Press - 135# x 6, 115# x 5, 105# x 5, 95# x 6, 6

August 23, 2010
2 mi - 14:20 (TechnoGym 1.0% grade)

OHS: 155# x 7, 165# x 7, 155# x 6, 155# x 6
Front Squat: 205# x 4, 185# x 4, 4, 135# x 8

Workout August 22, 2010

August 22, 2010

3 mi - 20:40 (Eq 33 1.0% grade, TechnoGym)

Incline Bench Press: 145# x 8, 235# x 3, 205# x 4, 185# x 8, 135# x 8
Dumbbell Bench Press: 65# x 6, 6, 4, 4, 5

Meh!

Workout August 19, 2010

August 19, 2010

4 mi - 29:40 (Eq33 1.0% grade, TechnoGym)

Hang Power Clean & Press: 135# x 4, 115# x 5, 95# x 6, 5, 6

KB Snatch 40# x 6 (each side)

KB Swing 40# x 50

FINIS

Workout August 18, 2010

August 18, 2010

2 mi - 14:10, 2.42 mi 20:00 (Woodway Eq33)

Incline Bench Press: 45# x 30, 145# x 8, 235# x 3, 205# x 4, 185# x 6, 135# x 8

Dumbbell Bench Press: 60# x 6, 6, 5, 5, 6

Was almost able to get a 4th repetition on the set of 235# IBPs, but alas I didn't. I want to hurry up and get to 10x so I can switch back to flat bench presses. 

FINIS

 

Workout August 17, 2010

August 17, 2010

1 mi 7:05 (Woodway Eq33), 5 minute cool-down. No juice for the legs. 

OHS: 155# 7, 5, 175# x 3, 135# x 8

Front Squat: 205# x 6, 5, 185# x 7, 135# x 12

So Ariana the hot trainer accosted me in the gym today. She is a former, per her recounting, Soviet bloc sprinter with an eight year old girl. Yikes.

Giorgio, one of the managers complimented me on my push-jerk technique for getting the weights overhead for the OHS. Hahaha, push-jerk technique.

Workout Aug 15 - Aug 16

August 16, 2010

6 mi - 46: 19 (Woodway Eq 33) 14:00 for 1st two miles, probably came out too hard

88# KB Swing x 20

August 15, 2010

3 mi - 22:09 (Precor 1.0% grade Eq74)

Hang Power Clean and Press: 135# x 4, 155# x 5, 95# x 5, 5, 5

Sumo Deadlift Hi-Pull 105# x 5 + 

Machine Cable Row x 6

2 Sets

Workout August 12 - 14, 2010

August 14, 2010

2 miles - 14:13

Incline Bench Press: 45# x 25, 145# x 8, 235# x 3, 205# x 4, 185# x 5, 135# x 8

Dumbbell Bench Press: 60# x 6, 5, 4, 3, 3,

Dips: 6, 6, 6, 5, 10

August 13, 2010

7 mi - 54:12 (TechnoGym)

August 12, 2010

6 mi: 44:48 (TechnoGym 1.0% grade)

88# KB Swing x 25

Workout August 8, 2010

August 8, 2010

This birthday week has dragged on in a good way. The staying out late means that there's not enough gas (or will) to do the longer runs that should be a staple of the weekends. On the lifting end, I wasn't going to break any personal bests as today's workout proved.

2 mi : 13:53 (Woodway Eq33), 2.5 mi 18:35

OHS: 155# x 7, 5, 6, 7

Front Squat: 205# x 4, 185# x 4, 5, 6, 135# x 12

Generally speaking about a minute's recovery between sets, the final set of front squats is done with 30s recovery period, functioning like a low level burnout set.

Workouts Aug 5 - 7

August 7, 2010

2 mi - 13:43 (Woodway). Tougher than I thought. But made it through. Then on to the weight work

Incline Bench Press - 145# x 10, 235# x 3, 205# x 4, 185# x 6, 155# x 9

Dips - 3 sets (7, 8, 8), 30s rest between each set

Incline Dumbbell Flye + Piston Press - 35# x 7 (1 set only)

August 6, 2010

6 mi 44:42 1.0% incline (LifeFitness treadmill, EqBrooklynHeights)

88# KB Swing - 20x

I cannot tell you how easy those machines are.

The Eq is at 194 Joralemon St. I grab the 2,3 from Borough Hall to Clark St and I got lunch with a buddy at

Brooklyn Heights Wine Bar 

The food was good and my friend and I polished off a couple of Brooklyn Lagers and, ahem, two bottles of the Brut Rose, Albrecht NV (Alsace) sparkling wine.

Workout August 4, 2010

August 4, 2010

Trying a different tack today. Most treadmills aren't built for guys who run "heavy" at speeds in excess of 8.0 mph and weigh more than 175#. Most of those guys run outside. The way to get around that is to try running on an incline. The impact of footfall is less and you, obviously, can't sustain the same speeds. Now, if you're running on a Woodway, you can run flat pretty easily. Woodways are heavy duty and often used by professional sports teams for cross-training. However, Woodways are hardly common. Regular treadmills made by Precor, LifeFitness or TechnoGym can do a great job of conditioning you without wearing out their shock absorbers if you run on incline. 

At this point I'm 180#. Today we tried the experiment: 

4 miles (30:44 1% incline), 4.26 mi - 34 mins

I wasn't struggling at the end, but had tailed off to below 7.5 mph. Running on an incline burns more calories, works the upper leg muscles more and has less impact on your knees than flat running. Hmm.

FINIS

Workout 8-2-2010

August 2nd, 2010

6 mi - 44:50 (Woodway Eq 33)

88# Kettlebell Swing x 20

The hottest trainer, her name is . . . like hell I'm blogging that, we'll call her Aryana gave me a thumbs up after I finished my run or maybe it was during the run. She gave me the thumbs up the other day after I did a set of incline bench presses of 235# (heart flutters).

After I was done with the run, I cycle through a few songs on the Nano and then walked over to the floor where the kettlebells are kept. I think I nearly herniated after grabbing the 40 kg KB. The goal is to rest/recover for about 5 minutes and then finish the day with 20 swings of the heavy bell.

And, coincidentally, Aryana and two other trainers were strategically positioned such that, if she wanted, she could get a view. Great motivation.

Workouts Aug 1, 2010

RUN

The Upper Loop in Central Park. It's asserted that it's 5.1 miles, and I'm not sure if I ran the exact route, but if I did, I ran this:

Upper Loop - Central Park NYC

5.1 miles - 38:30 ( 7:33 per mile). Given that there's lots of hills, I think I may have run less (as in something a little less than the UpperLoop), certainly I felt fast but it's been years since I ran outdoors. This was a first long outdoor run with my Vibrams and I was wearing my Oakley Thump Pro sunglasses. Both performed well; well the Oakleys did. I have some blisters on my feet but nothing I haven't dealt with before. All of the thousands of miles of treadmill running has made me decent on flats, downhills are for recovery and I think the OHS work partially offsets the weakness on uphills.

I do know that the uphills were attacked better than in the past. However, it worked out, I knew i use to run this route in 42 - 45 mins in the early 2000s, so there's been vast improvement. I will try to make this weekly and the outside temperature was mid 70s and overcast, pretty ideal for a first-time run.

I basically did nothing on July 31,2010 except listen to Best Coast's "Crazy For You" and tried to do 100 push-ups within the timeframe of "I Want To" on the aforementioned album. I got to 98 before collapsing. I know when I was in my early 20s I could do 300+ in a session with the initial set being 120 + or - 10 for miscounting.

I probably weigh just around 180# right now. If I can get down to 170# I think I can start doing some rec races but nothing more than 5K.