mikkei Posted January 4, 2011 Share Posted January 4, 2011 I'm starting a new training log. I have been fairly consistent for the last month and just ran a 10k yesterday (where I exceeded my expectations). I'm planning on using a training plan of heavy lifting (with Olympic lifts at the core) 4 days a week, running 2 or 3 days a week, and eating well and often all week. Planning to bulk up until spring and hopefully hit 150# (68kg or 10.71 stone) and then cut and shred before my wedding in July. I know running may ne counterproductive during annulling phase but I value being race-ready over packing in extra pounds, so it is what it is. As far as diet, I'm shooting for 80% raw foods with some non-raw protien powder, sweet potatoes, brown rice, etc. I really want to make a commitment to post regulary and get back on the forum as well. Can't wait! Link to comment Share on other sites More sharing options...
mikkei Posted January 4, 2011 Author Share Posted January 4, 2011 Yeaterday's race results: 37th overall. 6th in age group. 47:07. Not bad considering the lack of consistent race training. It was my first 10k (organized race) and it was pretty awesome. Overall winner was a 29 year-old at 35 minutes. Is it overly ambitious to shoot for that next year? I don't care! Had some vega sport afterward and have been drinking extra water for recovery. I also got in 3 set SPF deadlifts @ 135# (61.25kg) x5 each set at home. Link to comment Share on other sites More sharing options...
robert Posted January 4, 2011 Share Posted January 4, 2011 Yeah Buddy! Congratulations on the race! Great to be back nearby and hanging out again! Awesome workout last week. Let's hit up lunch, more workouts, Forks Over Knives movie and film some training videos at your house. Can I get a Yeah Buddy? Thanks bro! Link to comment Share on other sites More sharing options...
Lean and Green Posted January 4, 2011 Share Posted January 4, 2011 I really want to make a commitment to post regulary and get back on the forum as well. Can't wait! Mikkei, Mikkei, MIIIIKKEI!! Nice to see you back too. Let's train together soon eh? for me it is either 9:30am or 9:30pm m-thurs. fri is snowboarding. sat is flexible and sunday is at 8pm. Hit me up. Link to comment Share on other sites More sharing options...
robert Posted January 6, 2011 Share Posted January 6, 2011 When are we hitting the weights buddy? Also, what day are you going to see Forks Over Knives? Let's make an event out of it, get a small group together, etc. How's training? Link to comment Share on other sites More sharing options...
mikkei Posted January 6, 2011 Author Share Posted January 6, 2011 I'll have to get back to you on training. My gym membership inconveniently expired yesterday, so I have to wait until my work can get me onto their plan before I have access to the pearl again. Maybe Tuesday next week at my place? Hit the weights and the website after 7 maybe. We should definitely make a thing out of Forks Over Knives! I'll let you know as soon as I can figure out when Shauna can come. Training is good. Had an off day today. Yesterday I did deadlifts and homestyle t-bar rows in my garage. Deadlifts:135# x 6185# x 5155# x5155# x5155# x5 Makeshift T-bar Rows Olympic barbell in the corner with 25# plate x 10Olympic barbell in the corner with 25# plate x 10Olympic barbell in the corner with 25# plate x 10Olympic barbell in the corner with 25# plate x 10Olympic barbell in the corner with 25# plate x 10 Link to comment Share on other sites More sharing options...
robert Posted January 6, 2011 Share Posted January 6, 2011 NICE! Gotta love those t-bar rows! They are awesome! The way they should be done. Cool, just keep in touch about Forks, about workouts and about website. Keep rocking bro. Say hi to Shauna for me too. Hello from the Lean and Green man too! Link to comment Share on other sites More sharing options...
mikkei Posted January 11, 2011 Author Share Posted January 11, 2011 Okay. So I haven't been posting (or training) as consistently as I wanted, but I'm still getting back into things. My gym membership expiring doesn't help either. Last night I had a quick 10 minute workout in my home gym. It was AMRAP (As Many Rounds As Possible) in 10 minutes:10 back squats w/ 45# bar10 burpees10 Hanging Snatches w/ 45# bar10 second hold in plank position I completed 3 rounds. Those burpees suck. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 11, 2011 Share Posted January 11, 2011 Congrats on the race! That's really great placing! Link to comment Share on other sites More sharing options...
mikkei Posted January 11, 2011 Author Share Posted January 11, 2011 Thanks so much! While I am happy about it, it was only 37th out of about 300. I'm sure spring and summer races will be much tougher. However, I'm totally stoked about running my second competitive 10k. Not sure when. I'm hoping I can do it in under 40 minutes. That may be absolute insanity, but I figure that with three months of training, warmer weather, better diet, and increased mental toughness, I have a chance of pulling it off. Link to comment Share on other sites More sharing options...
MaryStella Posted January 11, 2011 Share Posted January 11, 2011 just catching up on your new log and loving it mik! If you want to run and not lose muscle I recommend doing most of your training anaerobically. Again not all of it but if you do traditional long slow distance your gonna lose the muscle most likely. Great to have you back. Congrats on the awesome time. I think your goals are reachable! Looking forward to hearing all about it. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 11, 2011 Share Posted January 11, 2011 Sorry to hijack - Mary, does that mean doing shorter, intense intervals? Link to comment Share on other sites More sharing options...
mikkei Posted January 12, 2011 Author Share Posted January 12, 2011 I could Google it, but I'm short on time. I want to know too! Haha. I had a good, short workout today in the home gym after work. Deadlift @ 135# x 525 crunchesDeadlift @ 155# x 525 crunchesDeadlift @ 175# x 525 crunchesDeadlift @ 185# x 525 crunchesDeadlift @ 185# x 525 crunches "cool down"Deadlift @ 135# x 10Snatch practice @ 45# x 6 Fun, but looking to workout longer tomorrow. We'll see. Link to comment Share on other sites More sharing options...
Lean and Green Posted January 12, 2011 Share Posted January 12, 2011 Nice lifts buddy! I had a shorter workout too. Perhaps we can train together longer on saturday. Link to comment Share on other sites More sharing options...
robert Posted January 12, 2011 Share Posted January 12, 2011 How about a "quick" 90-min training session with me this weekend? Hope you got my note via Twitter or text that I have to be on TV Wed night so I'll miss out on our planned training session.....want to shoot for Fri, Sat, or Sun or multiple days over the weekend? I'm happy to drive out to your place anytime as long as the roads are not icy. Just have TV Wed, a date on Thur for Forks Over Knives (you're totally welcome to join us!) and then I'll ready to do some filming, photos, training and site stuff on the weekend. Hope to even have some products for you Buddy! Link to comment Share on other sites More sharing options...
mikkei Posted January 13, 2011 Author Share Posted January 13, 2011 RC and LeanandGreen! Let's train! Let me get back to you with a day. Stoked to be in the process of getting consistent with my training. I was in the home gym again today. Hoping to get on my company's gym membership in the next couple days too in order to expand my workout options. Front Squat @ 45# x 15@ 65# x 5@ 75# x 5@ 95# x 5@ 95# x 5 Barbell Lunges@ 45# x 6@ 65# x 5@ 75# x 5@ 74# x 5@ 75# x 5 Turkish Get Ups@ 25# x 6 each side "cool down"30 second dead hang30 second "front leaning rest" (or plank, leaning far forward)three rounds Link to comment Share on other sites More sharing options...
MaryStella Posted January 13, 2011 Share Posted January 13, 2011 Anaerobically means training in oxygen deprivation. So sprints, hard intervals, short recovery times so you can keep up the intense effort. Also doing time trials at race effort for varied distances. www.crossfitendurance.com will give you workouts and explanations. let me know if you have anymore questions. and I love that you do turkish getups! Link to comment Share on other sites More sharing options...
mikkei Posted January 13, 2011 Author Share Posted January 13, 2011 After a week of being without a gym membership, I started up again at 24. Pretty stoked because it gives me the opportunity to workout on my lunch. The nearest location is a 5 minute jog, so it's freaking sweet. Today I signed up and was so pumped that I stuck a new 1 RM max on the bench press. Just 20# away from being able to do 45# (20.4 kg) plates! Coincidentally, that is also bodyweight (61.2 kg). So, close to hitting two goals! Decline Bench@ 45# (20.4 kg) x 20 @ 95# (43 kg) x 5@ 95# (43 kg) x 5@ 105# (47.6 kg) x 5@ 105# (47.6 kg) x 5 Crunches - machine@ 30# (13.6 kg) x 15@ 30# (13.6 kg) x 20@ 30# (13.6 kg) x 20 Flat Bench@ 115# (52.2 kg) x 1 (New PR!)@ 125# (56.7 kg) - failure "Cool down"Ultra Wide-Grip Flat Bench@ 45# (20.4 kg) x 50 May end up training again tonight after a late night at work. Link to comment Share on other sites More sharing options...
MaryStella Posted January 13, 2011 Share Posted January 13, 2011 perfect warmup jog/coodown distance! enjoy! Link to comment Share on other sites More sharing options...
robert Posted January 14, 2011 Share Posted January 14, 2011 I'm just going to show up on your doorstep with a gym bag one of these days and it's going to be awesome! That's all. RC Link to comment Share on other sites More sharing options...
mikkei Posted January 14, 2011 Author Share Posted January 14, 2011 Rounds #2 Lateral DB Raises@15# x 10@15# x 10@17.5# x 8@17.5# x 8@17.5# x 8 T-Bar Row @10# in plates x 10@15# in plates x 10@20# in plates x 10@20# in plates x 10 Front Plate Raises@25# x 8@25# x 10@25# x 10@25# x 8@25# x 8 Narrow Grip Cable Row@60# x 10@70# x 10@70# x 10@60# x 10@60# x 10 Weighted Hip Thrusts & Lateral Leg Raises@20# x 20 & x 15 (each side)3 rounds Link to comment Share on other sites More sharing options...
mikkei Posted January 15, 2011 Author Share Posted January 15, 2011 Short workout in the home gym before heading out of town for the weekend. Chin Upsx 6x 6x 6 BB Hi Pull@45# x 8@45# x 8@45# x 10@45# x 10@45# x 10 Deadlift@135# x 5@135# x 8@135# x 8@135# x 8@135# x 8 Elliptical15 min cool down Link to comment Share on other sites More sharing options...
robert Posted January 17, 2011 Share Posted January 17, 2011 Tuesday. Be ready. -RC Link to comment Share on other sites More sharing options...
mikkei Posted January 26, 2011 Author Share Posted January 26, 2011 Monday TrainingBench Press95# x 5105# x 3115# x 1 95# x 6105# x 395# x 6 OHS45# x 645# x 845# x 1555# x 855# x 12 Cool downFront squat @55# x 5Squat and hold for 30 seconds Tuesday TrainingTGU w/ bar20# x 530# x 520# x 5 Overhead BB Press50# x 1060# x 660# x 660# x 650# x 6 DB Shrugs50# x 1552.5# x 1552.5# x 1552.5# x 1552.5# x 15 Very busy today, but wanted to post up my training. More detailed update tomorrow hopefully! Link to comment Share on other sites More sharing options...
mikkei Posted January 31, 2011 Author Share Posted January 31, 2011 Update from the sauna. Is that bad for my phone? TrainingBench65# x 1095# x 795# x 5115# x 1125# x 195# x 895# x 895# x 565# x 1065# x 1045# x 1045# x 10 New PR of 125# for bench press. Pretty stoked. Thniking I'll work on the 5-8 rep range for the next week or so, then hit up my 1RM max and see if I can handle a 45 on each side (135# total). Also stoked to have finally hit a bodyweight if 140#. My goal is to hit 150# by the end of May and then cut until my wedding at the end of July. Wish me luck! Link to comment Share on other sites More sharing options...
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