Today was a great day — got my substantial writing load done on time and in style, got both the internship I was hoping for and qualified to the finals of a writing contest…
but my workout wasn’t that great…
I did it shortly after eating and boy was I paying for that… slight nausea, good deal of dehydration, and last night was fitful sleep - i guess from the adrenaline rush from finishing that article!
DL 135,185x5, 205x3, 225x1, 245x3,X - didn’t even break ground on the fourth rep… grrr for grip woes…
DB Lunge superset with Chins 3sets (10 lunges/each leg + 5 chins)
Military superset with hypers 3 sets of 10 each (100 pound mils, 45 pound plate on the hypers)
ab machine 2x10
going out to celebrate my accomplishments… I have a final each of the next three days but I’ll be honest and not modest - Im going to do unholy things to each of them, they are all statutory so its pretty easy to remember.
30 min fartlek on Treadmill… about 5 klicks covered, but speeds varied from 3-12.5 mph, inclines from 3-10 degrees, and duration from 20-120 sec…really fun actually.
1x10-12 bodybuilding circuit (row, pull down, shoulder, chest, lying ham, seated ham, leg press, glute, low back ab)
3 finals tomorrow… needed to destress
I dominated those finals… and never have to do any of that again! hooray!
GREAT Upper lift today…
BP 5x5x155 - recall a few weeks ago, I couldn’t get 3 sets of 5, let alone 5 with bw… this is encouraging
DBP 3x10x35s
Pull-ups 8x5
Abs one set
curls and tris 2 sets
Lower lift…
Dan John warm-up
OH SQ 3x8
Hip flexor stretch
Clappers 3x8
Pull-ups 3x8
Ball Slams 1x20
misc. stretch
3x 10+10 DB Swings + front squat
SQUAT 45x5,5 95x5,115x5, 135x5, 155x3,175x3,185x3,205x3 (spotter #1 finally rolls out of bed and gets here…) 225x3, (spotter # 2 shows up) 245x3, 265x1, 275x1, 295x1 315x1 (PR!)
Put Spotter #1 through his paces… occasionally joined in…
Lots of miscellaneous work…
Swiss ball abs, natural ghr’s, rack pulls… more pull-ups, l-sits, some cable crossovers (I know, I know 
) and of course 21’s…
great to be DONE!
so -so… workout in back at home hell…
WU BP
BP 155x3 superset with pull-ups x4 for ten sets 2 min rest btwn sets - on the 8th set, my right pec seized up… last two sets suck.
CSR 8,6,4 - adding weight
Walking Lunges 2x20
Hypers 2x20 with 25 pound plate
Leg Raises, Cable Abs, Weighted Decline Sit-ups - 5x10 each
Treadmill - 1 min walk at 3.5, 11 min at 10mph adding a degree each minute (0-10 degrees) 3 min walk cool down
Beach Work
Just went through a machine circuit to keep the blood warm — I went and moshed like hell last night at a concert, so I count that as a workout.
also - great grades! still in the top 10
Fitness center Hell—
heaviest DBs - 50 pounds… I had to be mildly creative
Fatman’s superset with swiss ball push-ups 3x15+20 (warm-up)
DB High Pulls superset with DB Deads (I did conventional up, Romanian down) 3x8+12
DB Alternating Bench with DB Alt Row (2 point) 3x10+12
DB Hack Squat with DB Front Squat 3x10+10
Machine circuit x2
Swiss Ball Abs 2x30
So my brother called my like, 2 hours after I got home from this morning’s workout, wanting to “pump up” for tonight.
We went, did a hell of a lot of volume on the beach muscles (though I did include back extensively), Burritos, liqour store (for tonight!) mall, back to the gym, and whole lot more volume, steam room, and now back. great day
Yesterday I was treated to lots of Fondue (4 course meal…MMM)
Today… BEASTLY!
Squats 225x2xGajillion Sets. Seriously, I must’ve done 25-30 sets. I lost count, and stopped when I lost focus 2-5 min between sets. it took me a while… I went back and looked over the playlist on my Ipod — it ended up being 26 sets!
Rack Pulls from knee (225) superset with pull-ups 3x5/5
another workout at golds
Upper only…
DB press superset with pull-ups 5x5 (70 pound DBs)
Incline DB superset with lat pulldown 2x15
Cheat Curls and Dips 3x6
MB Abs…
Weighed my self afterwards— 162!
That means I’ve gained 17 pounds (mainly muscle!) since summer… yes!
One pump chump stuff… yes…
DL - 4x3x245…
Box FSQ 2x5x135, 1x5x145
Assorted “core” stuff for about 20 min.
another one pump chump night
BP -45,65,85,95,105,115,125,135,145,155x5, 160,165,170x3, 175,180,185x1, 155x3x3
CSR -2 plates each side, 5x8
so-so…
Squat 45,135x5, 185x3, 205,225x1 245x3x3, 225x5
RDL 155,160,165,170,175x5
Weighted Sit-ups
very good day…
whooped some youngsters butt (strength wise) today!
Squat 185x7,225x5,245x3,225x5,5
Bench 155x5,5 165x3,3,3
Weighted Pull-ups 3x5 (w/25 pounds) 1x1 with 50 pounds!
abs and beach work…
Happy New YEAR!
Question of the Day as I begin to incorporate more running back in…
Should my lifting be:
A) Low Volume, High Int, High Frequency
B) or like yesterday? (2-3 full body workouts)
Both seem to work… and keep in mind that even though I’ve imporved my strength, strength/acceleration is still my weak spot… the last/best running times I have I feel confirmed this…
10m. 1.95
40m. 4.90
100m 11.41
200m 24.00
300m 37.00
400m 54.00
Basically, I feel the 100-400 splits show a rather normal dropoff…especially the 200-300, where I only lose a second… so… with better times down below, I should be ab;e to hit better marks easier up top. that’s the idea at least. Note the 400m is right on pace for the 200m (24.00+24.00+ 6 seconds). I think I could break 23.00 by some open meets, and assuming I maintain my endurance ratio, then I should be right at 52. Which, If i were to improve by the same amount next year, breaks 50. so, right on track.
more fitness center bull puck
5x120 ft Farmers walk 2x60pound DBs (heaviest things the have there!)
4x6 RDLs (60s again)
3x5/5 suitcase deads
2x3/3 one-arm snatches (FAST)
1 time through machine circuit
Where did you find that formula for converting 200m into a potential 400m? I have always used this one:
200m PB + 1.5 = First 200m of 400m race
First 200m of 400m race + 1.5= Last 200m of 400m race
So for example, if I am running 23.3 for 200m, then I would go:
23.3 + 1.5= 24.8 first 200m
24.8 + 1.5= 26.3 second 200m
24.8 + 26.3 = 51.1… PR is 51.79, so it’s about on… I know there are other formulas out there too.
just observation… but I like yours more.
Just a heck of a lot of cals the past few days.
good cals workout…
2x20 BW Squat
2x20 doubled up band around knees squats
1x20 squat with band pull-apart (looks like an OH Squat)
2x10 doubled up band push-ups - good triceps work!
1x20 push-ups
Ab circuit