17/06/13
"Scientific" warmup
(20X29.5)X2+19X29.5kg Incline barbell press
20X70.45+(20X61.2)X2 Squat
10 Full bridge
Stretching cooldown
I worked out with a friend and forgot to do an exercise to failure in my hurry to finish as he was already waiting.
19/06/13
10 km in 49 minutes
It was pretty hot. I wish I made the decision to run the day before.
20/06/13
"Scientific" warmup
(20X61.2)X3 Deadlift
(20X22.7)X3 Standing barbell shoulder press
5X10 pullups
30 pushups
Stretching cooldown
40 pushups
While I was cooling down I spotted a woman from high school graduating class who had been seeing a friend of mine several month prior. She was predictably on a cardio machine.
I was pretty tired for the first set of pushups although talking to my former classmate gave me extra time to recover.
Thursday, 20 June 2013
Sunday, 16 June 2013
Introducing variation in exercise
13/06/13
Scientific warmup
10 (5 each leg) walking lunges with 22.7 kg dumbells in each hand
4X10 walking lunges with 15.9 kg dumbells in each hand
3 sets of 4 flat back chest press with 25 kg dumbells
2 sets of 4 same as above with 22.7 kg
5 sets of 12 (6 each arm) alternating standing shoulder press 13.6 kg
13 pull ups
stretching
13 pull ups
The pull ups were done until failure. On the first set it was my grip that failed, on the second set I just couldn't pull up anymore.
14/06/13
8.6km run in 40 minutes
It was really hot, my time was a pleasant surprise
15/06/13
scientific warmup
10X61.2kg deadlift
10 pullups
6X(4X84kg) deadlift
5X(10X22.7kg) overhead squat
5X10 full bridge
55 pushups
stretching
40 pushups
This was my first time performing overhead squats at first picked up a 40.9kg barbell and immediately realized that it was too much. My shoulders are really feeling it today, my hamstrings are sore as well. The pushups were performed to exhaustion. I am also becoming somewhat bored with the warmups, time to change it up.
16/06/13
10km run 48 minutes
Due to the circumstances I ran only a couple of hours after eating and suffered cramps.
Scientific warmup
10 (5 each leg) walking lunges with 22.7 kg dumbells in each hand
4X10 walking lunges with 15.9 kg dumbells in each hand
3 sets of 4 flat back chest press with 25 kg dumbells
2 sets of 4 same as above with 22.7 kg
5 sets of 12 (6 each arm) alternating standing shoulder press 13.6 kg
13 pull ups
stretching
13 pull ups
The pull ups were done until failure. On the first set it was my grip that failed, on the second set I just couldn't pull up anymore.
14/06/13
8.6km run in 40 minutes
It was really hot, my time was a pleasant surprise
15/06/13
scientific warmup
10X61.2kg deadlift
10 pullups
6X(4X84kg) deadlift
5X(10X22.7kg) overhead squat
5X10 full bridge
55 pushups
stretching
40 pushups
This was my first time performing overhead squats at first picked up a 40.9kg barbell and immediately realized that it was too much. My shoulders are really feeling it today, my hamstrings are sore as well. The pushups were performed to exhaustion. I am also becoming somewhat bored with the warmups, time to change it up.
16/06/13
10km run 48 minutes
Due to the circumstances I ran only a couple of hours after eating and suffered cramps.
Wednesday, 12 June 2013
Upping the Distance
12/06/13
7.3km 34 min
The run was pretty hard, it was hot and somewhat humid, I am surprised that my time isn't slower as the heat was really making me hurt.
I am going to be taking the hard route towards reaching my 800 goal. The easier route is to immediately begin running intervals, the downside to that is that I won't be aerobically as well developed. The first 90 seconds of a run are anaerobic, it is during those last thirty seconds that aerobic conditioning really kicks in.
Some background on my running history: I ran cross country and track in high school grades for the last three years. My best times were 4:58 for 1500, 10:47 for 3000, 2:31 for the only 800 I ran, and 17:43 for a road 5K although my 17:56 for an XC 5K might be the stronger performance due to the less favorable surface. All of these records are over half a decade old. I should sign up for a 5k happening a few weeks from now to assess my running fitness.
7.3km 34 min
The run was pretty hard, it was hot and somewhat humid, I am surprised that my time isn't slower as the heat was really making me hurt.
I am going to be taking the hard route towards reaching my 800 goal. The easier route is to immediately begin running intervals, the downside to that is that I won't be aerobically as well developed. The first 90 seconds of a run are anaerobic, it is during those last thirty seconds that aerobic conditioning really kicks in.
Some background on my running history: I ran cross country and track in high school grades for the last three years. My best times were 4:58 for 1500, 10:47 for 3000, 2:31 for the only 800 I ran, and 17:43 for a road 5K although my 17:56 for an XC 5K might be the stronger performance due to the less favorable surface. All of these records are over half a decade old. I should sign up for a 5k happening a few weeks from now to assess my running fitness.
Tuesday, 11 June 2013
Eighty Four
11/06/13
Scientific warmup
50X43.2 deadlifts-focus on form, eyes forward, feet shoulder width apart, lower back tight and unrounded, shoulders unhunched, hip drive and glute activation.
50 pushups
Stretching cooldown
After my warmup I decided to do some squats and did 10 reps of 61.2 followed by four reps of 84. After the deadlifts I did another ten of 61.2 and two of 84. I can't wait to hit 100 in my squats and deadlifts. I found that my lower back was the limiting factor for the deadlifts, although my forearms were pretty maxed out as well. I need to increase the muscular endurance of my lower back. The pushups felt good and I had a lot less trouble than last time, I really struggled with the last four.
In addition to performing one exercise to failure at each workout I will also be choosing an exercise for heavy lifting each time.
As I was driving to the gym a sudden thought struck me: "I want to break two minutes for the 800 this summer". It's time to get serious about my running, Phase one is increasing the length of my runs from 6.5 km to 10-12 km.
Scientific warmup
50X43.2 deadlifts-focus on form, eyes forward, feet shoulder width apart, lower back tight and unrounded, shoulders unhunched, hip drive and glute activation.
50 pushups
Stretching cooldown
After my warmup I decided to do some squats and did 10 reps of 61.2 followed by four reps of 84. After the deadlifts I did another ten of 61.2 and two of 84. I can't wait to hit 100 in my squats and deadlifts. I found that my lower back was the limiting factor for the deadlifts, although my forearms were pretty maxed out as well. I need to increase the muscular endurance of my lower back. The pushups felt good and I had a lot less trouble than last time, I really struggled with the last four.
In addition to performing one exercise to failure at each workout I will also be choosing an exercise for heavy lifting each time.
As I was driving to the gym a sudden thought struck me: "I want to break two minutes for the 800 this summer". It's time to get serious about my running, Phase one is increasing the length of my runs from 6.5 km to 10-12 km.
Saturday, 8 June 2013
Back in the Gym
08/06/13
Scientific warmup
50X43.2 squat
50 pushups
Stretching cooldown
After about thirty squats I was feeling some strain on my lower back, I'm not sure why though. I kept my weight over my heels, my back straight, and my eyes forward. My legs felt good throughout. The first thirty pushups were easy, the next ten were difficult but the last ten were very hard and I barely struggled through them. I think I should introduce exercising to exhaustion in my workouts, at the end if each workout I will choose an exercise and perform it to failure.
Thursday, 6 June 2013
Mostly Running
I didn't lift a lot this week although I've picked up the habit of doing the scientific workout as soon as I awake each morning.
02/06/13
scientific workout warmup
(4X79.2)X6 deadlifts
(10X27.2)X4+10X22.7 overhead press
8X5 hammer grip pullups
I was forced to switch to a lower weight for the overhead press as my previous weight was being used. I felt really good on the deadlifts, although if I went higher keeping form would probably have been too difficult. I concentrated on activating my glutes and it made it easier to maintain good form. I didn't stretch afterwards as I had an engagement party to get to.
04+05/06/13
6.5 km run 33 min
Saturday, 1 June 2013
Running on the Grass
Going out of my way and driving to a trail is too inconvenient, instead I just ran on the grass by the sidewalks. The other day I didn't have enough time to go to the gym and complete a full workout so I did the scientific workout at a good clip.
30/05/13
Scientific workout with 10 pullups tacked on to the end of it. I maintained a high intensity (about 7/8) and felt pretty good. It certainly won't get me squatting 100kg but it is a great routine to do while short on time. Another plus is that many of the workouts can be substituted and have numerous variations.
01/06/13
6.5 km run on the grass. I estimate that around a fifth of my run was unavoidably on the pavement. Not too bad. I am considering easing into running in my Vibram fivefinger Bikila as I already lift weights in those shoes. I have previously trained in fivefingers and found it to be to my liking.
30/05/13
Scientific workout with 10 pullups tacked on to the end of it. I maintained a high intensity (about 7/8) and felt pretty good. It certainly won't get me squatting 100kg but it is a great routine to do while short on time. Another plus is that many of the workouts can be substituted and have numerous variations.
01/06/13
6.5 km run on the grass. I estimate that around a fifth of my run was unavoidably on the pavement. Not too bad. I am considering easing into running in my Vibram fivefinger Bikila as I already lift weights in those shoes. I have previously trained in fivefingers and found it to be to my liking.
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