Workouts Sept 7 - 10, 2010

September 10, 2010

2 mi - 14:08 (1.0% grade TechnoGym)

Incline Bench Press: 45# x 40, 155# x 8, 255# x 1, 225# x 3, 205# x 4, 185# x 9, 135# x7

Dumbbell Bench Press: 80# x 4, 4, 3

Dumbbell Flat Bench Flye: 35# x 5, Dips - 10

September 9, 2010

6 mi - 44:31

September 8, 2010

2 mi - 13:48 (1.0% grade, TechnoGym)

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

Front Squat: 225# x 5, 205# x 4

September 7, 2010

2 mi - 13:29 (Woodway Eq33)

Incline Bench Press: 45# x 40, 145# x 8, 250# x 1, 225# x 5, 205# x 8, 205# x6

Dumbbell Bench Press: 80# x 4, 4, 4,

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 7-26-2010

July 26, 2010

2 mi - 13:30, 2.77 mi 20:03 (Precor Eq33)

Incline Press: 135# x 8, 235# x 3, 205# x 5, 185# x 7, 135# x 9 (1 minute rest max between sets)

Dips 3 x 6 (30 Mississippi count between sets)

Dumbbell Flye  + Piston Press 35# x 6 (One set only)

I'm going to switch to flat bench presses as my main chest movement once I hit 235# x 10 on the incline bench.

Catch-Up through 1-24-2010

January 24, 2010

12 mins 1.73 mi

OHP @ 125# (9, 5, 4, 3, 3) +

Seated Rows @ 110# x 8

5 Rounds

Lateral Raises 15# x 4 x 8

The overhead press is finally coming to. A 125# OHP for about 10 reps, can be used to estimate a 1 RM of about 160#, still below my bodyweight but not impossible far way. I think the next session I step-up to OHP @ 135#.

January 23, 2010

12 mins 1.62 mi (Woodway)

IBP 135# x 10, 215# x 5, 4, 205# 5, 4 +

Lateral Pull-Downs 110# x 10

5 Rounds

OHS

135# x 6, 8, 7

145# x 7

An all around nice workout. The long-standing goal is 225# x 10 for the IBP before switching to a regular flat-bench press centric chest workout. The OHS technique is getting better. I'm projecting that by the end of 2010, I'll be doing the OHS @ 185# (BW) for 8 - 12 reps.

The chest-centric goal is 315# for 6+ reps on the flat bench. That's, relatively, a long shot. Stay tuned.

Rehab Workout Catch-up 1-10 to 1-12-2010

January 12, 2010

1.7 mi 12 minutes (7:03.5 mins/mi)

OHP 125# x 8, 4, 115# 4, 5, 95# x 7

KTE 4,

Thrusters:

115# 3, 4, 4, 135# x 4

finis

January 11, 2010

4 miles 30;00 (7:30 mins/mi)

10 Dips

20 OHS w/ 10# medicine

20 Goblet Squat @ 50#

30 Push-Ups

finis

January 10, 2009

Incline Bench Press + 135# x 10, 205# x 7, 3, 185# 4, 5

Lateral Pull-Downs @ 110# x 10

5 Rounds

OHS 95 x 8, 105 x 7, 115 x 7, 125# x 8

finis

Rehab Workout 11-07-2009

November 7, 2009

Row 2000M
10 minutes recumbent bike

IBP (3 - 7 reps) + 
T-Bar Rows
5 Rounds

Row: 7:44.8 (1:56.2/500M)
Bike: 2.90 miles

IBP: 155# x 7, 215# 3, 3, 3, 195# x 7
TBR: 45 x 10, 10, 8, 8, 10
Finis

Short day, had to go to RMDH. Will try for a dedicated aerobic day tomorrow. Maybe 6K+ row, recumbent biking and then some swimming; but at least 40 minutes work.  

Rehab Workout 11-03-2009

November 3, 2009

Row 3000M 

10 minutes recumbent bike

IBP (4 - 8 reps) +

Lateral Pull-Downs

5 Rounds

Weighted Dips +

T-Bar Rows 

3 Rounds

Row - 1,500M 5:40 (pussied out on finishing the 3000M, 1:53.3/500m)

Bike - 2.85mi

IBP - 155# x 8, 205# 5,5,5, 185# x 7

LPD - 100 x 10, 8, 8, 150# x 5, 100# x 8

WDips 55# - 5, 5,5

T-Bar Row 70# 6, LPD 100# x 10, 130# x 7 

The IBPs were very strong, relatively speaking. Perhaps by the end of the year I can hit 225# for 10 reps. I'll switch to regular presses where the goal is to do multiple reps of 315#. That is not a year-end goal, though!

November 1, 2009

I had an epidural steroid injection this morning. The procedure was 15 minutes and used guided fluoroscopic equipment. It wasn't painful at all and I didn't have a lot of discomfort in the evening. We'll see how the weakness in my left calf and ankle dissipates. I'll know I'm good when I can do hang power cleans again. I give it a month. Obviously, today was a rest day.

Rehab Workout 10-28-2009

October 28, 2009

5000M Row (19:50.8; 1:59.1/500M) (Drag Factor - 118)

IBP - 4 - 7 reps +

LPD - 8 - 10 reps

5 Rounds

Weighted Dips +

T-Bar Rows

3 Rounds

IBP - 135# x 10, 205# x 3, 2, 185# x 7, 135# x 12

LPD - 100# x 10, 10, 120# x 8, 160# x 3, 130 x 7

Weighted Dips (55#) - 4, 5, 3

T-Bar: 70# x 5 x 3

A Drag factor of 118 with the damper setting on 6 is more acceptable but still a low drag factor for that setting. For endurance purposes 2:00/500m is the magic mark. I could have gutted it out for another 1000M but I'm not close to that split for 10K. 

Rehab Workout 10-24-2009

October 24, 2009

Row 2000M (7:36)
2 minute rest
Row 1000M (3:54)
2 minute rest
Row 500M (1:49.8)


10 minutes on recumbent bike


IBP (???) + 
Lateral Pull-Downs
5 Rounds


IBP - 135# X 6, 205# X 2, 3, 185# X 8, 135# X 11
LPD - 100 X 10, 100 X 10, 120 X 8, 150 X 7, 120 X 9


I feel like I want to avoid the flat bench press till i'm repping 8 - 10 X at 225# on the incline bench press. Since the IBP stresses the shoulders more, the OHP workouts will assist and I'm doing tons of weighted dips anyway. I haven't done an all out 500M in some time, certainly nothing post the herniated disc. Long-term goals on the 500, 1000, 2000 would be 1:25, 3:10, and 6:45, respectively. Good luck with that.