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Lobsteriffic's Training Log - Oct. 31st Marathon Here I Come


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Thanks! Yeah, the running club is a good idea. There is one I found, and they go all winter, but I'm a wuss. I'll look into it again in the spring.

 

Tuesday, October 6th:

 

Squat:

45 x 8

95 x 6

105 x 6

105 x 6

105 x 6

105 x 6

 

Felt like hip flexors were finally starting to cooperate with squatting.

 

BB Step-Up:

65 x 7

65 x 7

65 x 7

 

Had to use the low step (about a foot and a half high?) Tried using the medium step (about 3 feet) but my balance was really bad with a barbell on my back...felt like I was going to fall forward (no, the barbell wasn't too heavy for me).

 

45-degree Weighted Hyper Extensions:

25 x 9

25 x 9

25 x 9

 

Stretching

 

Pre-WO: banana, protein powder + water

Post-WO: oats with protein powder, soy milk, flax, blueberries, and psyllium husk

Lunch: taco salad (greens + TVP taco "meat"); apple

Snack: celery

Supper: baked chimichanga with refried beans; apple, orange

Snack: pear, celery

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Wednesday, October 7th:

 

Did 24 min. on treadmill @ 10 km/h...did some stretching after.

 

I really need to get back on the push-ups bandwagon.

 

Pre-WO: protein powder + water

Post-WO: oats with protein powder, carob, blueberries, flax, agave, and soymilk

Lunch: sweet potato and black bean enchilada; apple

Supper: baked chimichanga with refried beans, apple

Snack: apple, 1/2 banana

 

My veggie intake has sucked. I don't have much produce in the house right now so I've been mainly eating things from the freezer. Ate a lot of apples today...the one thing fresh I had around. I will be getting to the store in the next day or two.

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oh damn woman, great workouts. congrats on your race too. i'm sure it's gonna be just one of your many successes this year. have you thought about joining a running group or something like that? i think i might if my schedule ever gets less hectic cuz i agree with you, it's way different to run with other people. i do appreciate the chance to run on my own though, to check in with pace and mechanics, etc off the treadmill.

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Thanks for the congrats.

 

Viva - I think I'll look into a running group in the spring. There's one that meets not too far from my house actually. They go all winter...don't know how they do it when it gets to be -40....

 

Thursday, October 8th:

 

Seated Alternating DB Press // Rear Arm Extension

15 x 10 // 8 x 12

15 x 10 // 8 x 12

 

Assisted Chin-Up // DB Pullover

70 x 10 // 25 x 10

70 x 10 // 27.5 x 10

 

Tate Press (drop set)

20-15-12.5

 

Waaaay too heavy of weights, form was off. These stupid girls were hogging ALL of the db's below 12.5 so they could do their 30000 reps of stupid exercises.

 

Preacher Curls: once again, supposed to be a drop set, but those stupid girls were still doing their 30000 reps so I did 2 sets of 10 reps with 12.5 lb db's.

 

Medicine ball v-ups

 

Arms were too fatigued to do push-ups, so did 2 sets of 10 negatives.

 

I didn't feel like I got a very good workout in this AM...

 

Evening: 40 min. swimming class

 

Pre-WO: banana, protein powder + water

Post-WO: oats with protein powder, blueberries, carob, agave, flax, and soy milk

Lunch: bean chili; apple

Supper: baked tofu; roasted zucchini, eggplant, and red pepper, african squash; apple

Snack: banana + protein powder + soy milk (after swimming)

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Friday, October 9th:

 

RDL's // Stability Ball Glute Bridges

95 x 10 // BW x 12

95 x 10 // BW x 12

 

Static Lunges // Front Squat

20 x 12 // 45 x 10

20 x 12 // 55 x 9

 

Oh man front squats kill my legs....in a good way.

 

I was supposed to do froggers after this. Tried it out and no way can I do that. I just don't have the flexibility in my hips. So I did mountain climbers instead.

 

Stretching, some crunches

 

Pre-WO: banana, protein powder + water

Post-WO: oats with blueberries, protein powder, flax, and soy milk

Lunch: tofu, roasted red pepper, zucchini, and eggplant; apple

Supper: bean chili, cornbread

 

Weekend was Thanksgiving. In true Thanksgiving style, ate too much food. Back on track this week.

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Tuesday, October 13th:

 

T-Bar Row:

95 x 8

105 x 6

105 x 5 (lost footing)

105 x 6

 

Incline DB Press:

27.5 x 6

27.5 x 6

30 x 6

Uh...guess I was sleepy and spaced out and forgot to do a 4th set...

 

Hammer Curl:

20 x 6

20 x 6

20 x 6

20 x 6

 

Lateral Raise:

10 x 8

10 x 8

10 x 8

 

French Press:

25 x 8

27.5 x 8

27. 5 x 8

 

Reverse Crunches: 3 sets of 15

 

Stretching

 

Pre-WO: protein powder + water

Post-WO: protein powder + soy milk; banana

Lunch: lentil salad; apple

Supper: chickpeas & mushroom sauce; leftover chocolate torte from Thanksgiving (I know, I know)

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Wednesday, October 14th:

 

Really wasn't feeling it in the gym this morning...last place on earth I wanted to be.

 

Squats:

45 x 8

95 x 6

105 x 6

105 x 6

105 x 6

 

Step-Ups:

65 x 7

65 x 7

65 x 7

 

I think I'm going to have to switch to DB's for step-ups...I get a pain in my wrist from holding the barbell

 

45-degree Hyperextensions:

25 x 9

25 x 9

25 x 9

25 x 9

 

Didn't do any stretching or anything...just left.

Felt blah all day. I hope it's just the weather and not illness.

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Thursday, October 15th:

 

Seated Alternating DB Shoulder Press // Rear Arm Extension

15 x 12 // 8 x 10

15 x 12 // 8 x 10

 

Assisted Chin-up // DB Pullover

70 x 10 // 27.5 x 10

70 x 10 // 27.5 x 10

 

Tate Press (Drop set 8-8-8): 10-8-5

 

Preacher Curls (Drop set 8-8-8): 10-8-5

 

Treadmill: walked on 10% incline for 15 min.

 

Medicine ball v-up series: 2 sets of 5

 

PM: 40 min. swim class

 

Pre-WO: protein powder + water; banana

Post-WO: protein powder + water; banana

Snack: apple

Supper: broccoli & mushrooms with tofu; apple

 

Felt fat and gross all day...still feeling blah.

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Yeah I think I would enjoy this a lot more. I don't think I'm in good enough shape to try WOD's though. I don't know enough about olympic lifting and I don't really have anyone to show me proper form. I should research that more though. My cardio has been slacking lately and I need to get back into it.

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Okay so I'm not really digging the routine I am doing right now and since I suck at making myself suffer through using cardio machines I wanted a more challenging routine that would get my heart rate up. So I'm trying out this routine:

 

http://figureathlete.tmuscle.com/free_online_article/training/the_total_body_assault

 

Mondays

A1) Single-arm DB row (5x6)

A2) Zercher squat (5x6)

A3) V-Up push-up (5x6)

 

B1) Sprinter sit-ups (3x12)

B2) Medicine ball weave-through legs (3x30)

 

C) Jump rope (100 reps)....should be interesting...haven't used a jump rope since grade school...eep!

 

Tuesdays

Cardio

 

Wednesdays

A1) Stiff-legged DL (3x11)

A2) DB Bench Press (3x11)

A3) BW Row (3x11)

 

B1) Overhead squat (3x11)

B2) Half inch-worms (3x11)

 

C1) DB Curl (3x11)

C2) Cable pressdown (3x11)

 

Thursdays

Cardio (40 min. swim class)

 

Fridays

A1) BB Step-up (3x8)

A2) Plate-loaded hip pop-up (3x16)

A3) Single-leg squat (3x8)

 

B1) 45-degree hyperextension (2x8)

B2) Cable pull-through (2x18)

 

Saturdays

A) Incline DB Press (7x4)

B) Negative Chins (7x4)

C) Assisted Dips (7x4)

D) BB Curl (7x4)

 

E) Metabolic Circuit:

E1) Sideways bear crawl (5x8)

E2) Super burpee (5x8)

E3) Rollover to standup (5x8)

E4) Inchworm (5x8)

 

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