Workout 5-31-2010

Weight check-in this morning - 191.8#

5 miles - 38:24

KB workout with 35#

25 V-ups

50 KB Snatches (25 on each arm)

25 KB Swings

5 Burpees

20 Clean and "Push Press"

Workout 5-29-2010

2.77 mi - 20:05 (LifeFitness)

OHS: 145# x 7, 185# x 6, 4, 155# x 7
Front Squat: 185# x 4, 4, 5, 7

The OHS is progressing very well and the idea of doing 225# OHS by the end of 2010 is not implausible. However, I have to bring my OHP up considerably to really contemplate that poundage. At what does one start doing back squats, if you can do an excess of you BW on the OHS and Front Squat for 10+ repetitions.

To be continued!

Workout 5-25-2010

Leg-Centric

2 miles - 14:12

The following sets are done with 60 - 75 seconds rest between sets.

OHS - 145# x 8, 165# x 7, 165# x 4, 175# x 4

Front Squat - 175# x 7, 6, 5, 5

I estimate my average bodyweight around 185# and 10+ reps of 185# on the OHS does not seem so far away, maybe even doable by the beginning of August. Of course the Crossfit "gold" standard is BW x 15 reps. We'll see.

Workout 5-22-2010

2 mi - 13:06, 2.71 mi 20:00 (LifeFitness)

Overhead Press - 95# x 8, 145# x 4, 125# x 5, 105# x 4, 95# x 6
36#KB
15 V-Ups
10 snatches on each side
20 KB Swings
5 clean and push-press (each side)
5 Burpees (lame style)

finis

Workout 5-21-2010

After a few days of not working out and eating not so well the best way to galvanize the body is to do a leg centered workout. A run, and lots of squats will activate the whole body than any other type of weight-bearing exercise.

2 miles - 14:21 (Woodway - a real treadmill)
Overhead Squat 155#x 6, 8, 10, 4
Front Squat 175# 6, 5; 155# x 8, 7

FINIS

Workout 5-17-2010

Sometimes you just need to get in an out of the gym; and I'm operating on 6 hours of sleep.Consider this my version of a quick leg-centric workout. 

Run 2 miles

Overhead Squat 4 sets

Front Squat 4 sets

One minute rest between each set - maximum

2 miles - 12:52 (the LifeFitness treadmills are a joke, have no relation to actual "groundspeed")

Overhead Squat - 145# x 6, 155# x 5, 6, 7

Front Squat - 175# x 5, 5; 155# x 7, 7

The front squat is the easiest squat technique to learn well. It's the technique most geared towards getting thighs, at least, parallel to the floor or even deeper. The lower you go the more your quads get worked and as an added bonus you're calves get more involved.

Getting an adequate technique on the OHS, let alone mastering it is a personal journey.

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 1-4-2010

Run 3 mi (22.37)

This is a quickie workout

"Crazy 8s"

8 x KTE +

16 x OHS @ 10# medicine ball +

24 x Goblet Squat @ 50# +

32 x Push-ups (regular) +

40 x Crunches

No rest

Rehab Workout 1-3-2010

3 mi 23:30

OHS @ 95# + (7, 7, 7, 10)

KTE + (4, 4, 4, 3)

Man-Makers @ 35# + (5, 4, 2, 2)

Push-Press @ 35 (7, 7, 7, 7)

Rest 45 - 60 seconds

Row 500M + (1:49.9, 1:53.6)

Rest 1 minute

2 Rounds (Drag Factor - 166)

The Overhead Squats were good and as all around exercises they're hard to beat. The constant tension on the trunk and arms is great. The stud standard is BW x 15. I'm not sure I can OHP 185#. My recommendation to anyone, don't OHS any weight you can OHP at least 8 times. You want to be able to handle the weight properly so that getting in and out of position doesn't lead to strains or pulls.

Rehab Workout 1-2-2010

2.64 mi 20:00, 3 mi - 23:30

Thrusters 115# 6, 5, 5, 4, 4

KTE 4, 4, 3, 3, 3

1 minute rest between each round

(Clean from a hang position at the beginning of each into the thrusters)

Close-Grip Bench Press 145# 9, 7, 6, 6, 6

Lateral Pull-Downs 110# x 8, 8, 7, 7, 9

45 sec - 1 minute rest between rounds

Rehab Workout 1-1-2010

12:01 - 1.68 mi (run)

OHP @ 115# (10, 4, 5, 4, 4)

Front Squat @ 135# x 7, 6, 6, 115# x 6, 7

Lateral Raise 15# x 10, 8, 8, 10, 8

KTE 4, 4, 4, 5

KTE = knees to elbows, you hang on a bar as if doing a pull-up and through a combination of rotation of your hips and contraction of abdominals bring the Knees To Elbows. YouTube it. It's hard and requires some upper body strength to be stable enough to isolate your trunk. They are fun though, and the stronger you get the more slowly you can do the movement, with even a, gasp, pause at the top. 

Nothing left in the tank at this point. I have to really focus on raising my anaerobic threshold this quarter. I'll be doing something much more long-form tomorrow.

Rehab Workout 12-28-2009

10 minute run (1.34 mi)

10 minute recumbent bike (2.92 mi)

2 x 20 Goblet Squat @ 50#

Pull-up Ladder 1 - 6 (1, 2, 3, 2, 2, 3)

Hyperextensions 6 x 6

2 x 10 @ 135# Bench Press

2 x 10 @ 95# Lateral Pull Downs

~200# Bench Press x 10(225# x9, 215 x 2, 200# x 6, 175 x 6, 6)

~115# Lateral Pull Downs x 10 (8 x 5)

~50# Goblet Squat x 15 or Front Squat @ 135# x 10

30 sec rest

5 Rounds

KTE x 5 - 10 (whatever you can do, I did 4 apiece)

Machine or Dumbbell Flyes x 8 - 10

4 rounds

FINIS

Rehab Workout 12-27-2009

I saw a guy in the gym doing 65# hammer curls while standing. Umm, he may have used momentum a little bit, but nothing dramatic. Very impressive. Onto what I did.

Treadmill 20 mins/2.33 mi

Recumbent bike: 5 mins: 1.70 mi

Front Squat/Push-Press ("Thrusters") @ 95# 5 Sets+

1 minute rest (5, 10, 7, 10, 5)

Close Grip Bench Press @ 135#+ (9, 7, 6, 6)

Sumo Deadlift High-Pulls @ 95# (5, 7, 7) 115# x 5

1 minute rest (4 rounds)

The workout feels harder than it actually reads and compared to what the blokes at Crossfit are doing it's pretty easy. Oof. Baby steps.

Rehab Workout 12-26-2009

2010 is my year, baby. Time to get fit and fat free. The herniated L5S1disc is mostly recovered but their is still attendant sciatica which I can kick. A microdisktectomy is definitely in the future as long as my ex-CFO can sort out COBRA . On to the regimen. 

20 minute Woodway Run (2.4 mi)

Alternate Dumbbell Curls +

Overhead Presses +

Rest 1 minute

Incline Alternate Dumbbell Curls +

Lateral Raises +

Rest 1 Minute

ADCs (60# 8, 4, 3, 2, 2) (70# X 7)

OHP (115# X 7, 5, 3, 105# X 6, 3) (n/a)

IADC (35# 5, 5, 7, 5, 5) (50# x 10)

LR (15# 7, 7, 8, 10, 9) (20# x 10)

I'm pretty sure that in 1999 I was stronger on every single exercise I did, with the exception of the OHP which I only started doing in 2009. To this day I've never seen anyone else in a NYSC do an OHP. I rarely see deadlifts or any sort of cleans. I've put what I recall my 1999 #s in red font. My shoulders have always been the red headed stepchild of my upper body. That changes in '10.

Rehab Workout 11-08-2009

November 8, 2009

10 minutes recumbent bike - 2.95 mi


Alternate Dumbbell Curls ~ 5 reps
Close Grip Bench Presses
5 Rounds

ADC @ 55# 5, 5, 5, 6, 5
CGBP - 155# 6, 6, 7, 6, 5

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 11-06-2009

November 6, 2009

Row 3000M (Drag factor - 138)

20 mins recumbent bike

Done.

3000M: 11:42.4 (1:57.1/500M)
Bike: 7.01 mi

Nothing left to be done today. Not a lot of kick left after the row + bike. I'd like to do a longer steady-state row tomorrow; but 10K seems a tall order.

Rehab Workout 11-05-2009

November 5, 2009

Row 1000M

1:00 Row + 
1:00 Rest
5 Rounds

Alternate Dumbbell Curls 50# +
Overhead Tricep Presses
5 Rounds

T-Bar Rows +
Close Grip Bench Presses 
4 Rounds

1000M - 3:55 (weak)
1 Min Interval: (m) 273, 299, 294, 279, 319 (average 293)

ADC - 6, 6, 6, 5, 4
OTP - 10, 10, 10, 10, 10
TBR (45#) - 6, 5, 7, 7
CGPB (135#) - 7, 6, 7, 6 

Rehab Workout 11-04-2009

November 4, 2009

Row 500M + 

1:00 rest

4 - 5 Rounds

10 minutes recumbent biking

OHP (4 - 10) + 

Weighted Pull-Ups

Row: 1:53.3, 1:46.8, 1:48.9, 1:49.3 (Drag Factor - 150)

Bike: 2.97 mi

OHP: 95# x 8, 135# x 2 (Stopped)

I was surprised by how weak I was on the OHP. I wouldn't have suspected such weakness. I can only offer that yesterdays good work in the IBP may have "pre-exhausted" the delts and that was compounded by the 500M intervals on the erg, which was at a decent drag factor. Who knows. More rest for OHP related workouts going forward.