Contest Training Journal for markc7 and WendyRC

[markc7]

Hi gang!

Since WendyRC and I are husband and wife, we decided to do a joint training journal for the 2007 contest. We are both ultramarathon runners, and both work out regularly at the gym. We have very different goals for the next six months. My goal is to gain some muscle definition and lose a small amount of body fat, although admittedly I don't have a whole lot to lose. I would also like to increase my muscular endurance.

My major running events for the year are a 30 km race in March and a 160 km race in May. I might also run another 160 km race in September with Wendy, but we'll see how the first one goes before I decide.

Today I weighed 189.5 lbs. I did a 60 second pushup test, and did 51 before reaching muscle failure (at around 55 seconds). I plan to work out at the gym three or four times each week, divided into fairly basic upper/lower body split. A workout typically contains about 10 exercises, 4 sets each, 8 reps per set. I especially enjoy doing exercises for my core and calves.

Looking forward to this contest. Good luck everyone!

[WendyRC]

Hi Gang, I'm WendyRC. This is my first contest on VeganBodybuiklding.com. My goals for this contest are: weightloss, toning, and increase muscular strength and endurance. I plan to measure my success in each goal using a weigh scale, measuring tape, and a 60sec push-up test respectively.

I am hoping that by achieving these goals I will feel better about my overall fitness and improve my running performance. I am currently training for a 100 mile endurance run in Sept 2007. I completed this race last year, but incurred some injuries along the way that hindered my performance. Through this competition I expect to reduce my risk of developing injuries during my training and race.

Starting info:
Weight: 163lbs
Measurements: Upper arm: 11.5in, Waist: 32in, Hips: 39.5in, Thigh: 25in.
60sec Push-up Test: 10 (on knees)

My plan to achieve my goals is as follows:

Heart Rate Training Zone: 146bpm (25b/10sec) to 158bpm (27b/10sec)

Warm-Up:
Frequency: before each workout
Intensity: 100bpm (17b/10sec) to 135bpm (23b/10sec)
Time: 5 to 7 minutes
Type: Eliptical
Stairmaster
Stationary Bike
Treadmill or Walking outdoors

Cardiovascular Training:
Frequency: 4x/wk
Intensity: 146bpm (25b/10sec) to 158bpm (27b/10sec)
Time: 30 to 45 minutes
Type: Running outdoors

Resistance Training:
Frequency: 3 to 4x/wk
Intensity: 70% to 80% 1RM
Time: Reps: 8 to 12, Time per Rep: 4 seconds (2sec concentric, 2 sec eccentric); Sets: 1 to 4, Rest between Sets: 30 seconds to 2 minutes
Type: 4 day split: Monday and Thursday: Chest, shoulders, triceps, core; Tuesday and Friday: Legs, back, biceps

[lelle]

hey!

great - keep up the good work. can't wait to start training again

[robert]

Great to see you in on the challenge. All the best to both of you! I have no doubt that if you work hard, stay consistent and keep a detailed journal, you will achieve your goals.

Have fun!

[gymmie]

Hey Mark and Wendy!

[markc7]

Yesterday and today I did runs of around 6.5 km. Yesterday Wendy and I ran together, and today I did my run on my own. The university gym opens up again tomorrow, so I'll be able to start working out there.

Oh yeah, I just remembered that I have a bodyspace page over at bodybuilding.com, if you want to check it out.

[lelle]

dude, your calves are awesome!

[markc7]

Thanks! It must be all the running.

[bunnylalu]

hi Mark & Wendy,
Thanks for sharing your workout enthusiasm for this contest and Wendy - your program is outstanding. You can count on me for support these next 6 months as we all work to get in better shape and finish the contest

In fact, I don't feel like it is a contest where we compete against each other, but a contest where we compete with ourselves, compete with our negative self-talk, and refute our disbelief that we can move beyond status quo.

[markc7]

I did another quick run tonight. This was a 5.5K run, at a slightly up tempo pace (~5:20/km). Don't worry, I'll do some weights at the gym tomorrow!

[markc7]

OK, so it took me a bit longer than planned to get in the gym this week. On thursday I didnt go because I thought I had lost my student card; today I found it in my gym shorts. D'Oh!

Since I haven't done weights since before xmas, I took it fairly easy today, and lowered the weights a bit to avoid injury or soreness. Here's what I did:

10 minutes stairclimber
50 crunches + 2x10 incline crunches
bent over dumbell rows 8x35lbs + 3x8x45lbs
dumbell chest press 4x8x45lbs
cable row 8x100lbs + 8x115lbs + 2x8x130lbs
preacher curls 2x8x40lbs + 8x30lbs
reverse fly 3x8x45lbs
pec fly 2x8x100lbs + 8x85lbs
tricep pulldown 3x8x60lbs
lat pulldown 8x130lbs + 2x8x115lbs

[markc7]

Quick leg workout at the gym today:

one-legged incline quad press 4x8x180lbs each leg
hamsting curl 4x8x125lbs
calf press 4x8x180lbs
back extension 4x8x35lbs
finished with 15 minutes stairclimber level 11

[markc7]

I ran about 21km on Sunday in just over 2 hours. I felt very good, except that I didn't have quite enough calories with me on the run (just one bottle of gatorade), so towards the end I slowed down quite a bit.

Monday's workout was arms. The gym was crazy busy (11:30-12:30), so I didn't get quite as much done as I planned, but it was still a good workout.

[markc7]

Today's run was cold cold cold. About -20C! But I was well dressed and had a great time. I ran into a couple of running buddies of mine, and we chatted for a bit. Otherwise, I kept the pace a bit higher than usual, and did my 10.5km in just under 55 minutes.

PS: Wendy has been training the last week, but just hasn't had a chance to post here. She's getting started in a new job, but once things settle down she'll hopefully have more workouts to tell you about.

[markc7]

Thursday Wendy and I went out for a short run together. She's still a bit out of shape (running wise), so the pace was a bit slow. But she's been doing awesome gym workouts, so she might have been a bit worn down too.

Friday I did a legs and abs workout at the gym. I've been avoiding doing squats because I have a fairly weak back and have hurt it before doing squats. Yesterday I did a couple sets with barely any weight, concentrating hard of good form. And my back felt fine! Woohooo!