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Muscles here I come! Lobsteriffic's Log


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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 yeast

3 apples

 

Snack:

1 pear, 1 apple

instant veggie soup

 

Dinner:

oatmeal

protein + soy milk

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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!

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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.

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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:

45x20

95x5

115x5

135x5

5 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:

1x15

5 sets of 5 @ 30 lbs

 

Deadlift:

45x10

135x5

155x5

165x1

175x1

 

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:

70x6

70x4

70x4

 

Will do stretching/foam rolling tonight.

 

Lunch:

mixed greens, various veggies, tofu, some chickpeas and beans

4 apples (I was hungry! and the apples weren't that big)

 

Snack:

soy milk + protein

 

Dinner:

scrambled tofu with chard

braised daikon

2 mandarins

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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 jog

0.15: 1:06, 1:06, 1:05

0.25: 1:44, 1:46, 1:45

0.40: 3:02, 2:52, 3:03

 

Lunch:

mixed greens, broccoli, cauliflower, carrot, beets, black-eyed peas, nutritional yeast, flax, tahini-miso dressing

2 mandarins

 

Snack:

protein + soy milk

 

Dinner:

mixed veggies with tofu

broth-steeped collard rolls

blended kiwi + pear

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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.

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04/08/11:

 

Warm-up:

5 aussie pull-ups

5 push-ups

5 bench dips

10 squats

20 sit ups

50 jumping jacks

10 thrusters

 

a bunch of leg swings

 

Squats: kept it lighter than usual so I could focus on depth

45x10

95x5

115x5

135x5

135x5

135x5

135x5

145x5 (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:

45x10

65x5

75x5

95x3

95x2

95x3

95x3

95x2

 

Was kind of weak on the bench today. Hmph.

 

BB Row:

45x10

5 sets of 5 @ 105 lbs

 

That's all I had time for.

 

Lunch:

mixed greens, beets, carrot, black-eyed peas

1 apple

 

Snack:

3 apples (1 was super tiny! So this should probably be like 2.33 apples)

 

Dinner:

pinto bean + TVP enchiladas

lots of pineapple

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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

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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.

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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-ups

5 push-ups

5 bench dips

10 squats

20 sit-ups

50 jumping jacks

10 thrusters

 

OHP:

5x45

5x45

5x45

5x45

5x55

7x65

10x55

7x55 (was aiming for 10 reps here)

10x45

10x45

10x45

10x45

 

Assisted Chin-ups: (took a few sets to figure out how much weight to use)

70x10

60x7

50x6

40x4

40x3

 

Farmers Walks: 3 sets with 45 lb plates

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04/13/11:

 

Deadlift Day - Wave A

 

Warm-up:

5 aussie pull-ups

5 push ups

5 bench dips

10 squats

20 sit ups

50 jumping jacks

10 thrusters

 

Deadlift:

5x65

5x85

5x95

5x105

5x125

7x135

10x125

10x125

10x105

10x95

10x95

 

RDLs:

10x95

10x95

10x115

8x125

5x125

 

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:

10

5

7

Definitely 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 yeast

Pinto bean, rice, veggie soup

3 apples

 

Snack:

protein + water

 

Dinner:

chard and beet greens with tofu

2 mandarins

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