lobsteriffic Posted April 6, 2011 Author Share Posted April 6, 2011 04/05/11: Went at the running a bit too hard this AM. Had a 35 minute TT to do, had to stop after 27 minutes as I thought my hearts was going to explode! Ran 3.2 miles. Was obviously running too quickly for that long of a TT. Need to get a better handle on what "go all out" means for longer period of time and what that should feel like. I'll get there eventually. Diet wasn't the best, stuck at the office in the evening. Lunch:Mixed greens, beets, carrot, black-eyed peas, nutritional yeast3 apples Snack:1 pear, 1 appleinstant veggie soup Dinner:oatmealprotein + soy milk Link to comment Share on other sites More sharing options...
MaryStella Posted April 6, 2011 Share Posted April 6, 2011 ulcer!!! how long do you do the stretch for? IMO you need to hold it at least 2 minutes for it work. 5 - 10 is even better but i understand you have things to do beside stretch. sounds like the effort was there so im happy with the tt! Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 6, 2011 Author Share Posted April 6, 2011 Effort was definitely there! That is near my 5K PR pace, but I wasn't a particularly speedy person when I set that PR. I will definitely try holding the stretch for longer periods of time. One thing to note is that often to get out of the stretch I have to fall backwards (and land on my bum, definitely not the most graceful looking thing), I can't just stand up to get out of it. It's like once I get down that far, I'm stuck there! I've been stretching/foam rolling 3x a week or so, I know I should bump that up and probably do it every day. It really doesn't take that long and is easy to fit in somewhere in the evening. Link to comment Share on other sites More sharing options...
MaryStella Posted April 6, 2011 Share Posted April 6, 2011 TT is race pace so that is good. falling out of it! interesting! Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 6, 2011 Author Share Posted April 6, 2011 Yeah, falling is pretty much the only way I can get out of the stretch! 04/06/11: Ugh, didn't have time for a proper warm up today. But I tried to get my hips as loose as I could before squatting. Squats:45x2095x5115x5135x55 sets of 5 @ 155 lbs I feel like I could do 165 lbs, but that I would be sacrificing some depth, so I'll stay put at 155 for now. One-Arm Clean and Press:1x155 sets of 5 @ 30 lbs Deadlift:45x10135x5155x5165x1175x1 Tried 185, lifted it about 3" and then hit failure (I could tell that bar wasn't going any higher without super sloppy form) Assisted Pull-ups:70x670x470x4 Will do stretching/foam rolling tonight. Lunch:mixed greens, various veggies, tofu, some chickpeas and beans4 apples (I was hungry! and the apples weren't that big) Snack:soy milk + protein Dinner:scrambled tofu with chardbraised daikon2 mandarins Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 7, 2011 Share Posted April 7, 2011 Will do stretching/foam rolling tonight. Rollin' with the foamies. Squats and DL looking good Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 7, 2011 Author Share Posted April 7, 2011 Rollin' with the foamies. heehee! Now I have that song in my head. Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted April 7, 2011 Share Posted April 7, 2011 Yeah, great work on the squats! Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 7, 2011 Author Share Posted April 7, 2011 Thanks! 04/07/11: AM:"tosh" 3 rounds of Run 200 meters, 400 meters, 600 meters. Rest as long as each interval takes you to complete. I was on the treadmill so my distances were .15 miles, .25 miles, and .40 miles. I think the distances are off on that treadmill a bit. Oh well, can't be by too much. 5 min. warm-up jog0.15: 1:06, 1:06, 1:050.25: 1:44, 1:46, 1:450.40: 3:02, 2:52, 3:03 Lunch:mixed greens, broccoli, cauliflower, carrot, beets, black-eyed peas, nutritional yeast, flax, tahini-miso dressing2 mandarins Snack:protein + soy milk Dinner:mixed veggies with tofubroth-steeped collard rollsblended kiwi + pear Link to comment Share on other sites More sharing options...
MaryStella Posted April 8, 2011 Share Posted April 8, 2011 how are you doing workout wise? Do you need more work? Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 8, 2011 Author Share Posted April 8, 2011 I still have 1.5 weeks worth of workouts (I kind of messed the schedule up last week when I got sick). I'm wondering if I should throw in an optional 4th session. I don't know if I could always fit it in, but some weeks I could. Do you think that might be too much? I think I'm going to switch up my strength workouts to more of a periodization route, but I need to do some reading up on it first. So that means I wouldn't be trying to max out every week anymore. I feel like I'm getting used to this style of training now though. I like how quick it is most days, but I also like that I get to do longer tempo runs on the weekend when I have more time. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 8, 2011 Author Share Posted April 8, 2011 Meant to ask, what's your opinion? Do you think I'm doing alright? Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 9, 2011 Author Share Posted April 9, 2011 04/08/11: Warm-up:5 aussie pull-ups5 push-ups5 bench dips10 squats20 sit ups50 jumping jacks10 thrusters a bunch of leg swings Squats: kept it lighter than usual so I could focus on depth45x1095x5115x5135x5135x5135x5135x5145x5 (couldn't go as deep) Still not quite full ROM, but definitely an improvement. There isn't a mirror where I squat, but I can tell I was going deeper as I could feel my glute muscles engage a lot more than they usually do. Typically I mostly feel squats in my quads. Bench:45x1065x575x595x395x295x395x395x2 Was kind of weak on the bench today. Hmph. BB Row:45x105 sets of 5 @ 105 lbs That's all I had time for. Lunch: mixed greens, beets, carrot, black-eyed peas1 apple Snack:3 apples (1 was super tiny! So this should probably be like 2.33 apples) Dinner:pinto bean + TVP enchiladaslots of pineapple Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 9, 2011 Author Share Posted April 9, 2011 04/09/11: 5 mile run - was supposed to do 10 burpees after each mile, I subbed 15 jumping jacks. Where I run the ground is kind of gross, broken glass and stuff. Didn't want to put my hands down (that makes me sound pretty wussy) = 50:05 Link to comment Share on other sites More sharing options...
DAX Posted April 9, 2011 Share Posted April 9, 2011 Yes, if wussy = smart, self-preservation. Keep up the great work! 04/09/11: Didn't want to put my hands down [in glass] (that makes me sound pretty wussy) = 50:05 Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 9, 2011 Share Posted April 9, 2011 Even if there wasn't a bunch of crap on the ground, I don't think I'd do burpees on concrete/asphalt. Good way to tear your palms up. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 10, 2011 Author Share Posted April 10, 2011 Oh good, I thought people on here would just tell me to toughen up. Link to comment Share on other sites More sharing options...
chewybaws Posted April 10, 2011 Share Posted April 10, 2011 If you plan on working out there for a while couldn't you buy a couple of cheap 2.5lb plates and take them with you? Keep up the good work! Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 10, 2011 Author Share Posted April 10, 2011 Keep meaning to do that, still haven't. My only excuses are laziness and extreme cheapness. Link to comment Share on other sites More sharing options...
chewybaws Posted April 11, 2011 Share Posted April 11, 2011 Keep meaning to do that, still haven't. My only excuses are laziness and extreme cheapness. Lol Btw, I've been having great flexibility gains by spending 5-10 mins every day (hamstrings + shoulders). After you make a routine of it you start noticing great improvements. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 12, 2011 Author Share Posted April 12, 2011 That gives me hope! I have decided to start 5/3/1. I was kind of divided on this, because I've read you should stick with Stronglifts until you can squat 1.5x your bodyweight and deadlift 2x your bodyweight, which I'm nowhere near. But for the last few weeks I've just felt like I'm not recovering enough between workouts. So here I go on 5/3/1 - weee! 04/11/11: Overhead Press Day - Wave A Warm-up:5 aussie pull-ups5 push-ups5 bench dips10 squats20 sit-ups50 jumping jacks10 thrusters OHP:5x455x455x455x455x557x6510x557x55 (was aiming for 10 reps here)10x4510x4510x4510x45 Assisted Chin-ups: (took a few sets to figure out how much weight to use)70x1060x750x640x440x3 Farmers Walks: 3 sets with 45 lb plates Link to comment Share on other sites More sharing options...
Adena Posted April 12, 2011 Share Posted April 12, 2011 Yeah, farmer's walks! Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 14, 2011 Author Share Posted April 14, 2011 04/13/11: Deadlift Day - Wave A Warm-up:5 aussie pull-ups5 push ups5 bench dips10 squats20 sit ups50 jumping jacks10 thrusters Deadlift:5x655x855x955x1055x1257x13510x12510x12510x10510x9510x95 RDLs:10x9510x9510x1158x1255x125 Damn, need to strengthen my grip. My legs could take more weight but I wouldn't be able to hold it. More farmer walks! Hanging Leg Raise:1057Definitely don't have the flexibility to do a full ROM on these. Rather than having my legs go to 95 degrees, they probably are closer to 45. Oh well, stretch stretch stretch. Lunch:Salad with mixed greens, pinto beans, nutritional yeastPinto bean, rice, veggie soup3 apples Snack:protein + water Dinner:chard and beet greens with tofu2 mandarins Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 14, 2011 Share Posted April 14, 2011 wow, 7x65 ohp, you must be buff-o-rama! Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 14, 2011 Author Share Posted April 14, 2011 wow, 7x65 ohp, you must be buff-o-rama! Hardly! But thank you all the same. Link to comment Share on other sites More sharing options...
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