Valente Training Log

[Valente]

Week 3

Workout #9
Sat March 10, 2012
Weight: 210

5 minutes Warm-up on the elliptical

Squat 5x5@85lb

Bench Press 5x5@95lb

Barbell Row 5x5@95lb

Cardio: None

Exciting day today. Bumped up the bench to 95lb. Now I can actually feel the weight. I did warm-up sets gradually increasing the weight till I got to where it was just enough to feel it, but still comfortable enough to complete all 5 sets. Ironically, I believe this is where I stopped on the bench in Jan, before I rewound back to the empty bar when starting stronglifts. The time wasn't wasted however, as I believe I learned quite a bit more about form and pace.

While I was at it, I also bumped up the barbell row, mostly so I wouldn't have to prop up the bar as much. I could feel the weight, but again, not so much where I couldn't complete the sets.

Didn't get to the cardio because I had a movie date with mom. Will make it up sometime on Sunday.

[Valente]

Week 3

Workout #9 Continued
Sun March 11, 2012
Weight: 210


20 minutes of Ginga
Kicking Practice
1x20 - meia lua de frente (inner crescent)
1x20 - keshada (outer crescent)
1x20 - armada (spinning crescent)
1x10 - meia lua de compasso (spinning hook kick)

8 x 100yd sprints (It was an amazing day outside in Detroit. Just had to get out in the air)

I use the term sprint loosely. Was about 3/4 speed for most of them. The first for were 30-45 secs of rest between. The last 4 were about 2-3 minutes of rest. Been a while since I ran full speed for anything. I noticed a few things. First, I have a bit of a fallen arch in my left foot so I can feel my foot turn inward just a bit like I'm using my other four toes for more push than the ball of my foot. I've found some exercise for my arch and general strength in my left foot so we'll see how that goes. Also, I'm going to continue to stretch my hip flexors. More flexibility will improve my stride.


I'm working up to 100 kicks/day. 70 was a good start, but man, I really need to stretch.

[Valente]

Week 4

Workout #10
Mon March 12, 2012
Weight: 210

5 minutes Warm-up on the elliptical

Squat 5x5@85lb

Overhead Press 5x5@65lb

Deadlift 1x5@135lb

Cardio: Ginga - 22 mins.

Kicks:
1x12 - meia lua de frente (inner crescent)
1x12 - keshada (outer crescent)
1x10 - armada (spinning crescent)

Had some home stuff that distracted me at the beginning of this workout. Didn't warm my body up properly, so had to be real careful on the squats to start. Once I got into it though, I was warmed up and more focused. Maybe too focused. I'm so zoned in sometimes, I forget the set count, LOL. I'm sure on some of these, I did more than 5 sets or reps. But it was at least that, cause if I wasn't sure, I just did an extra set.

Had a pretty full Sunday with all of the running, so I was just a bit tired during the cardio. Glanced at the clock a few more times than usual. My kicks are horrible right now, by my standards anyhow, so I'm gonna just take the win of doing them, and worry about form, balance and flexibility later down the line.

[Valente]

Week 4

Workout #11
Weds March 14, 2012
Weight: 210

5 minutes Warm-up on the elliptical

Squat 5x5@100lb

Bench Press 5x5@100lb

Barbell Row 5x5@100lb

Cardio: Ginga - 24 mins

Kicks:
1x12 - Bênção (front kick)
1x12 - meia lua de frente (inner crescent)
1x12 - keshada (outer crescent)

[Valente]

Week 4

No Class
Thurs March 15, 2012
Weight: 208

5 minute elliptical warm up

Cardio: Ginga - 26 mins

No class today, so I went to the gym instead. I don't know if it's the five finger shoes or because I'm dropping weight, but all of a sudden, I can jump rope forever without messing up. I hope to replace the elliptical warm-up with the jump rope fairly soon.

[Valente]

Week 4

Workout #12
Sat March 17, 2012
Weight: 207

5 minutes Warm-up on the elliptical

Squat 5x5@105lb

Overhead Press 5x5@70lb

Deadlift 1x5@145lb

Cardio: Ginga - 28 mins

Kicks: Not sure how many, but enough.

[Valente]

Week 5

Run #1
Sun March 18, 2012
Weight: ???

First Run. 2 laps around a big park. I think it's between .75-1mi around. I'll figure out the distance at some point. Wasn't able to make the full lap without walking a few times.

[Valente]

Week 5

Workout #13
Mon March 19, 2012
Weight: ???

5 minutes Warm-up on the elliptical

Squat 5x5@110lb

Bench Press 5x5@105lb

Barbell Row 1x5@105lb

Cardio: None. Running tomorrow, so giving my legs a rest.

[Valente]

Week 5

Run #2
Tues March 20, 2012
Weight: ???

Second Run. 2 laps again. This time, made it around without stopping or slowing down. Felt good. I think it was about a 20-25 minute run. Will do this every Tues, Thurs, and Sun. Get it up to a decent distance, then improve on the time.

[Valente]

Week 5

Workout #14
Weds March 21, 2012
Weight: ?

5 minutes Warm-up on the elliptical

Squat 5x5@115lb

Overhead Press 5x5@75lb

Deadlift 1x5@155lb

Cardio: None.

Ab Work: Goal Actual
Hands Back Tucks 30secs 20secs
Marching Planks 60secs 30sec, rest 10, 20sec (just did regular plank)
Side Plank Lifts (L&R) 30sec(ea) 30sec
Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 10, 10sec other, rest 10
90/90 Crunch 30sec 30sec
Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

[Valente]

Week 5

No Class
Thurs March 22, 2012
Weight: ???

Skipped class for a day of rest. Missed out cause a rival group came in to challenge. :-/

[Valente]

Week 5

Workout #15
Fri March 23, 2012
Weight: ?

5 minutes Warm-up on the elliptical

Squat 5x5@120lb

Bench Press 5x5@110lb

Barbell Row 1x5@110lb

Cardio: None.

Ab Work: Goal Actual
Hands Back Tucks 30secs 30secs
Marching Planks 60secs 30sec, rest 10, 20sec
Side Plank Lifts (L&R) 30sec(ea) 30sec one side, rest 10, 20sec other
Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 10, 10sec other, rest 10
90/90 Crunch 30sec 30sec (I hate crunches tho, and don't get much from them)
Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

[Valente]

Week 5

Run #3
Sun March 25, 2012
Weight: ?

Time: 30 mins
Pace: 15:18/mi
Distance: 2 mi
Calories: 232

Week 6

Workout #16
Mon March 26, 2012
Weight: ?

5 minutes Warm-up on the elliptical

Squat 5x5@125lb

Overhead Press 5x5@80lb

Deadlift 1x5@165lb

Ab Work: Goal Actual
Hands Back Tucks 30secs 30secs
Marching Planks 60secs 30sec, rest 10, 20sec (just did regular plank)
Side Plank Lifts (L&R) 30sec(ea) 30sec
Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 15, 25sec other
90/90 Crunch 30sec 30sec
Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

Cardio: None.



Week 6

Run #4
Tues March 27, 2012
Weight: ?

Time: 30 mins
Pace: 11:43/mi
Distance: 2.59 mi
Calories: 402

[Valente]

Week 6

Workout #17
Weds March 28, 2012
Weight: ?

5 minutes Warm-up on the elliptical

Squat 5x5@130lb

Bench Press 5x5@115lb

Barbell Row 1x5@115lb

Cardio: None.

Ab Work: Goal Actual
Hands Back Tucks 30secs 30secs
Marching Planks 60secs 30sec, rest 10, 20sec
Side Plank Lifts (L&R) 30sec(ea) 30sec one side, rest 10, 20sec other
Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 10, 20sec
90/90 Crunch 30sec 30sec
Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

[Valente]

Week 6

Workout #18
Sat March 31, 2012
Weight: ?

5 minutes Warm-up on the elliptical

Squat 5x5@135lb

Overhead Press 5x5@85lb

Deadlift 1x5@175lb

Cardio: Practiced some kicks and other movements.


Week 6

Run #5
Sun April 1, 2012
Weight: ?

Time: 30 mins

I'm assuming the pace, time, and distance were slightly better than run #4, because I ran the same distance this time with about 4 minutes to spare. Unfortunately, the usb antennae in my nano popped out about a mile into the run, so it didn't track the distance properly. Can't wait to see how I do on Tues!


Week 7

Workout #19
Mon April 2, 2012
Weight: ?

5 minutes Warm-up on the elliptical

Squat 5x5@140lb

Bench Press 5x5@120lb

Barbell Row 1x5@120lb

Cardio: None. Cut this workout short cause it was just getting way too long.

Weights getting heavier, so I'm taking more rest in between sets, so the workouts are getting a bit longer. trying to keep them at about 45 mins tops. Barbell row I'm still trying to figure out, haven't quite gotten the technique correct yet.