Contest Training Journal for markc7 and WendyRC

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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markc7
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#46 Postby markc7 » Mon Feb 12, 2007 10:41 am

I felt a bit sluggish and tired from the long runs on the weekend. Glad I wasn't doing a leg workout this morning! :)

Pullups 8+8+3 (these are coming along nicely)
dips 3x8
bent-over dumbell rows 4x5x70 (increased the weight today, decrease the reps from 8 to 5)
dumbell chest press 4x8x60
cross-body cable raises 4x8x25 (left shoulder a bit sore afterwards)
decline chest press 4x8x45
cable triceps: 8x55 reverse 1-arm + 8x55 forward grip 1-arm + 8x85 two handed forward grip
cable biceps: 2x8x85 + 1-arm 7x55
front shoulder raises 8x20
lateral raises 2x8x20
pec deck 2x8x85
reverse fly 2x8x55

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markc7
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#47 Postby markc7 » Tue Feb 13, 2007 1:46 pm

My legs were a bit tired, so maybe a day or two off would be a good idea. Still did most of my regular leg workout, except that I left squats and deadlifts for Friday.

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markc7
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#48 Postby markc7 » Sun Feb 18, 2007 4:11 pm

Ok, it's been a while since my last post. After my mediocre workout Tuesday, I haven't done much of anything until today. Tuesday night I suddenly started to feel sick. It mostly passed that night and the next morning, but I stayed home from work Wednesday and Thursday (I work at a hospital those days, so I can't go in to work if I feel even a little bit sick). At around this time Wendy started to feel sick, so I didn't want to go out on my own in the evenings in case she needed me.

Friday I had to stay at home all day waiting for a delivery, so no gym that day. I did do a couple sets of pushups though. I went for a walk on Saturday to see how I was feeling energy-wise. Today I felt good enough for a quick run, and did about 10km. Tomorrow morning I should be back at the gym.

Not a great week all things considered. But at least we're both feeling better now and can get back to the routine.

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markc7
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#49 Postby markc7 » Mon Feb 19, 2007 5:45 pm

I did a short arms workout today. Nothing too special, did pretty much all the same stuff as usual. I did only 3 sets of everything instead of 4.

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markc7
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#50 Postby markc7 » Tue Feb 20, 2007 7:44 pm

Quick 5km run this evening. I felt very good, and will probably do an uptempo pace run tomorrow evening. I usually do weights on Tuesday, but decided to go to the gym two days a week for the next couple of weeks while my running mileage increases.

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markc7
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#51 Postby markc7 » Wed Feb 21, 2007 7:27 pm

Today I ran an uptempo 10km with a small group of friends. It felt good, and it was nice to push the pace a bit. Now I've got to go shopping and make supper before Wendy gets home. ;)

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markc7
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#52 Postby markc7 » Fri Feb 23, 2007 11:54 am

I did my legs and core workout at the gym this morning. It felt good,and I even increased the weights on a couple exercises. 1-leg leg press is now at 250lbs, and the 1-leg hamstring curl is 80lbs.

This weekend I plan to get a couple of decent long runs in. Maybe 25km on Saturday and 20ish on Sunday.

ETA: My 100th post! :D

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markc7
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#53 Postby markc7 » Sun Feb 25, 2007 5:24 pm

The weekend runs went exactly according to plan. 22.5km on the Saturday, and 19km on Sunday. The Saturday run was a bit slower, since Wendy and I ran together the whole way. I fell good now, but tired. I also bought a new pair of shoes today (on sale for 99$, down from 139$). I've needed new shoes for a couple weeks now, so this will hopefully help the feet and knees feel a bit better. Tomorrow is a day off from running, and I'll do my arms routine at the gym.

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#54 Postby markc7 » Mon Feb 26, 2007 11:02 am

I did my arms workout this morning at the gym. Nothing too remarkable. I changed around the order of exercises, and did seated rows instead of bent over rows.

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markc7
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#55 Postby markc7 » Tue Feb 27, 2007 10:51 am

SO I planned to get the gym early to get a treadmill and try out my new shoes. When I got there all the 'mills were booked for the next 45 minutes. Luckily, I don't mind killing time in the gym. :) I did a couple core exercises then spent half and hour on the stairclimber. A treadmill opened up 10 minutes early, so I snagged it.

It's been a long long time since I've run on a treadmill. But it felt surprisingly good. I did a bit of a hill workout, mostly at 10% grade. I haven't been doing my hills outside lately, since all the hills are snowy and icy, plus none of my friends want to run hills this early in the yaer. Bahh.

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markc7
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#56 Postby markc7 » Wed Feb 28, 2007 7:15 pm

Today was tempo run Wednesday! I ran 10km at a pretty good pace, and felt great the whole way. Must have been the homemade hummus that I made this afternoon. :D

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markc7
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#57 Postby markc7 » Thu Mar 01, 2007 11:27 am

I did another run on the treadmill this morning. While I waited, I did a couple sets of squats 3x8x185lbs, and quad press 3x8x500lbs. My run was about 4 miles (damn treadmills with their funny numbers! :D ).

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bunnylalu
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#58 Postby bunnylalu » Fri Mar 02, 2007 10:25 am

markc7 wrote:I did another run on the treadmill this morning. While I waited, I did a couple sets of squats 3x8x185lbs, and quad press 3x8x500lbs. My run was about 4 miles (damn treadmills with their funny numbers! :D ).


Holy crap! That is some heavy weight lifting! Say hi to Wendy!
COMPASSION FOR ALL

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markc7
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#59 Postby markc7 » Fri Mar 02, 2007 11:49 am

bunnylalu wrote:Holy crap! That is some heavy weight lifting! Say hi to Wendy!


Thanks! Those ones are coming along pretty nicely. Wendy has been working out and running pretty well, though she hasn't been finding the time to post here. We'll both post again on Saturday after doing our monthly fitness test and progress pics.

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markc7
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#60 Postby markc7 » Fri Mar 02, 2007 3:25 pm

Today is windy, snowy and freezing rain, so I decided to work from home today. I did a couple sets of pushups: 25, 30, 35, 40, 45, 40, 35, 30, and 25. Hopefully it'll be nicer weather tomorrow for the long run.


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