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View albumEXTERRRRMINAAAATE!
September 5
September 4
- 22m
- 6.53 miles
- 17.81 Mi/hr
Trainer intervals.
WU:
3 min easy spin
MS:
12 x 20sec sprint/60sec active recovery
CD:
3 min easy spin
Tonight...Betsy's graduation!! Can't wait! Then I think we'll take her for some food somewhere...maybe FIREHOUSE SUBS?!?! Hehe...actually, I hate that place, definitely not into their food.
I definitely like the idea of being done with my workouts in the morning. I just wish I could retrain myself to get up early again. I've gotten so used to sleeping til 0600. Of course, usually when I get up to work out in the morning it's because there's some workout I have to do at night anyway, that I can't get done unless I do another workout in the morning. UGH. Two-fers...gotta love it.
- Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 4 Hours slept: 7
September 3
- 03m
- 0.44 miles
- 06m 49s /Mi
3 minute tempo run to end the leg workout.
- 1h 00m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Sit-Ups, Flat19900
- BACK - Pullups - Wide Grip, Pronated392100
- LEGS - Front Squats39219595
- LEGS - Front Squats4444595
- LEGS - Hang Clean4334595
- LEGS - Lunges312202040
- LEGS - Squats1505000
- LEGS - Squats1151500
- LEGS - Squats, Wide Stance544135195
- SHOULDERS - Clean4114595
- SHOULDERS - Hang Power Clean4114595
- SHOULDERS - Push Press39219595
OK, crazy leg night.
WU:
15 squats
9 situps
MS:
1. Fran (21-15-9 95# thrusters/pullups)
2. Cleans/Front Squats
4 x 1 squat clean/3 hang squat clean/1 hang power clean/3 front squat
45#, 55#, 75#, 95#
3. Back squats
5 x 4 reps
135#, 155#, 175#, 185#, 195#
I sat all the way down on these tonight. OUCH. My glutes are gonna be screaming in the morning.
4. Weighted front/back lunges
6-8-10 reps, each side
2x20#, 2x15#, 2x10#
5. 50 airsquats
6. 3 minute tempo run - 6:50pace (treadmill)
- Crossfit
- 06m 23s
...
CrossFit - "Fran"
21-15-9 reps for time of:
95lb thrusters
Pullups
SOOOOOOO disappointed in myself right now. My Fran PR is in the 4 minute range and tonight I couldn't even manage sub 6 minutes. Sheesh!! The thrusters totally blasted me. The pullups were easy but I was doing my thrusters in sets of 3!! OUCH...sooooo disappointed in myself.
1205 - It is official. I'm doing it.
2009-04-04, 0600...
I think I'll go throw up now.
1130 - Oh boy...30 minutes...let's hope this time it's for real!!
0735 - Well the days of my good sleeping have returned finally. I'm sure last night's workout had something to do with that! I was TIRED!!! I love a good, thoroughly taxing upper body workout. Tonight is a heavy legs workout...ouch! Watch out Brian, I've got something good planned for tonight!!
- Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7.5 Overall Workout: 4
September 2
- 17m 10s
- 1097.00 yards
- 01m 34s /100 yards
WU:
100 tempo - 128
MS:
Free/back pyramid (times do NOT include rest):
50 (rest 15) - 47
100 (rest 20) - 138
150 (rest 25) - 250
100 (rest 20) - 140
50 (rest 1min) - 48
Freestyle pyramid (times do NOT inclue rest)
50 (rest 15) - 42
100 (rest 20) - 131
100 (rest 20) - 137 (ouch)
50 (rest 1min) - 44
2x50 on the 1 min - 42, 42
2x25 sprint, no breathing - 15, fail (had to pop up to breathe about 10 feet from the wall...this has never happened before. GRR!!) 22yds(+/-), 13sec
CD:
100 easy - 147
I was completely pissed off after my second sprint. I've never had to pop my head out of the water on a sprint before. I guess I was swimming faster than normal in this workout so I must have used up all my fuel before I did the sprints and just had nothing left in the tank. Was supposed to be 1100 yards, but with the failure on the last sprint...1097.
- 05m
- 0.72 miles
- 06m 56s /Mi
5 min. tempo warmup for workout.
- 1h 00m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Leg-Raise, Hanging3202400
- ABS - Situp, Modified Jacknife2151500
- BACK - Back extensions2151500
- BACK - Pullups - Wide Grip, Pronated7113570
- BICEPS - DB Curls101410110
- CHEST - Decline pushup521000
- CHEST - Flat Bench Press5210155155
- CHEST - Pushups1555500
- SHOULDERS - Front DB raise39212040
- SHOULDERS - Power Jerk7333565
- SHOULDERS - Side DB raise39212040
- SHOULDERS - Upright Rows, Dumbbell39212040
- TRICEPS - Dumbell Kickbacks7241070
WU:
Max pushups - 55 (damn, my arms were fried from the swim!!)
5 min tempo run - 0.72 miles
MS:
7 x 1 weighted pullup/3 push jerks
Pullups 30#, 35#, 40#, 45#, 50#, 60#, 70# (new PR)
PJ 35#, 40#, 45#, 50#, 55#, 60#, 65#
10-8-6-4-2 BW bench press/2-4-6-8-10 decline pushup
155# on the bar for the bench press
Curls/Kickbacks, run the rack, 4 reps
5#-55# DB's on the curls (skipped 40, they were being used)
5# - 35# DB's on the kickbacks
Triple shoulders, 21-15-9 reps, increase weight
2x10#, 2x15#, 2x20#
2 x 15 GH situp/15 back ext
3 x failure, hanging leg raise
24, 20, 22 reps
We were supposed to do 10 minutes of tempo running after this but I made an executive decision and skipped it.
1210 - Nevermind...tomorrow...technical difficulties.
1045 - Noon today...something incredible happens...
0810 - Wow, I just realized I have about 4 race reports to catch up on. I will have to write them today. I keep forgetting. And I hate having unfinished RR's in my list.
0720 - Back to the grind. Why does work put me in a bad mood? Shouldn't I LIKE my job? I guess if I wasn't perpetually working on the project from HELL...maybe I WOULD enjoy working here.
Heavy upper body workout tonight, and short cardio afterwards. The program gets intense this week. Supposed to swim 1000 too, hopefully I can do that. May have to go to Bally's. UGH.
- Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7.75 Overall Workout: 4
September 1
- 22m 55s
- 3.31 miles
- 06m 55s /Mi
Fastest sprint session yet!
WU:
0.51 miles - 325, 649 pace
MS:
4 x 1min sprint/3min active recovery - 1600, 2.3mi, 657 pace overall
CD:
0.5 mi - 331, 702pace
CONGRATULATIONS
IMKY BTers!!!!!!
What a brutal day...whether you finished
or not, you are a hero!!
0930 - My first goal for today was to sleep until my body said it was okay to wake up. That goal is accomplished. I slept til about 0915. Went to bed a little after 10 last night when I just couldn't keep my eyes open any more. I am sad that I didn't get to see my buddy Shaun finish his IM, but I was falling asleep watching the feed. I had to sleep.
Today the plan is to get my sprints in (1 min fast, 3 min recoveries x 4) and then just do nothing. Maybe we'll relax by the pool, if we have any sun...or maybe the beach? Who knows...no plans!!
- Health data: Sleep: 5 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 11 Overall Workout: 4
August 31
- 4h 30m 04s
- 78.97 miles
- 17.54 Mi/hr
OK, this started out as a slightly windy but enjoyable ride. Brian, Wendi, and I started out as Bridgie went back home to get a skewer she lost. We did a 30 mile loop and came back to meet Bridget. No prob. Fairly breezy but not too bad.
Back out we went...and the wind started picking up almost instantly. We fought headwinds continuously for about 25 miles and we were about 2 miles from the turnaround when...yep, you guessed it...the wind SHIFTED!!! We turned around and went BACK into a headwind again!! So demoralizing! We fought hellish winds again, this time even stronger, all the way back to the start point, where we had covered 67 miles. Brian decided to stay back while Bridget, Wendi, and I went on to finish the 100. I went ahead, and at about 78 miles, Bridg told me that Wendi broke a spoke and was about a mile back. The wind was SO intense that I was almost glad to hear this. I figued I'll ride back and just walk to the parking lot in Starkey Park where we turn around and wait for Brian to pick us up. I was totally fine with just doing about 80 miles. The wind was way crazy. 25mph sustained with 30mph gusts. OUCH!
1530 - Oh well, not quite a century today, but hey...17.5mph average for the winds we endured today...pretty damn good.
0635 - OK, hopefully we'll be able to get thru this century ride today, looks like Gustav will be sending some of his tentacles our way...it's already somewhat breezy. UGH. Thankfully I've mapped out a 50 mile out-n-back course that we can do twice so we are never more than 13 miles away from the car. Here goes nothin!!
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4
August 30
- 30m 12s
- 4.28 miles
- 07m 03s /Mi
WU:
0.5 mi - 325
MS:
8 x 30sec sprint/90sec active recovery - 1600, 2.25mi
CD:
1047 - 1.52mi
This was a faster sprint session than the last one. I think I do better with longer sprints at less reps.
0800 - I'm semi-caught-up on sleep after last night. But I had some STRANGE dreams. At least three. Having trouble remembering the later ones, but I do remember...
My mom worked at Macy's, there was some kind of storm that was gonna destroy the city we lived in (appropriate time to have this dream I know) and we had to get out. So we were running thru the store and the escalators didn't go up or down they went in all different directions and we couldn't find our way out. When we finally did find our way, I wasn't with my mom anymore, I was with a cop, who was my friend, but it wasn't any of the officers I know in real life. We were getting into his patrol car and people kept running towards me. This cop friend of mine kept pushing people away and saying "he only deals with ME!". We got in and drove away. Suddenly, I was with my mom again, in a red Neon, she was driving fast and saying "we have to ditch, we have to ditch!". We were driving off of an industrial dock into the ocean, which was very choppy and angry with large swells crashing into the dock! I was trying to roll the window down, screaming NO! NO! and she was laughing while driving off the edge of the pier. We flew in the air and as we hit the surface of the ocean and the dark green water rushed in, I realized I still had my seat belt on and I couldn't get out. Then I woke up.
- Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 10
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EXERCISE
Sets
reps
reps
wt.(lb)
wt.(lb)
WU:
Pushups to failure - 62
I don't know why I put my knee down, I wasn't really tired...I just didn't have anything to shoot for. Need to go back to the pushups challenge.
MS:
Incline DB press - 10-8-6-4-2
Cable crossovers 4x30, 1xRunTheRack
Scott curls - 10-8-6-4-2
DB curls 4xF, 1xRunTheRack
5x10 each of:
Dips
Triangle pushups
Rope pressdowns (last set, RunTheRack)
Weighted crunches, long arm
Triple hanging knee raises, 20 each (60 total)
CD:
Plyo pushups, 4x5
This was a "good" workout, but not the best. I didn't feel the intensity in this one. Not my best orchestration. Plus, no back exercises and no pullups. Bad Coach Q!!!
A very awesome walk with Brian, Bridget, and Coop-coop down SoHo and on Bayshore. What a fun night!
1140 - OK...whew! Finally done. I hate being slammed, trying to get a project out the door, and everything just starts going WRONG!! But luckily, things got ironed out quickly and we finished the project. YAY! Now I can relax. Hopefully the rest of the day won't be too bad. TGIF!
Tonight's workout will be a fun one. Intense. Full upper body, fat-torching, heart-rate spiking, craziness. The weekend will be all about distance. Long run tomorrow with Bridgie...long bike Sunday with Wendi, Sue, Brian, Mike, and Bridgie. And anyone else that wants to brave the Van Fleet Trail.
0940 - Totally slammed at work. UGH. Will catch up with everyone soon!