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12-29-12 Time?

Ran 6 miles in 50 minutes 25 seconds

Hanging ab raises +5# x12x12x12 > +7.5#

Oblique crunches 73# x10x10x10 > 75#

Calf raises 146# x12x12x12 > X

 

Running today sucked. The cold air burned my lungs, and I ate shit on the ice, twice. I powered through after a few thoughts of quitting.

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12-30-12 1hr 35min

DB chest press 146# x8x8x8x8 > X

Weighted dips + 32.5# x10x10x10 > 35#

Weighted chin ups + 42.5# x8x8x8 > 45#

Triceps kickbacks 40.5# x10x10x10x10 > 43#

Bicep curls 38# x8x8x8 > 40.5#

Squats 146# x8x8x8 > X

Unladen close grip chinups x10x10x10 > +5#

 

Dropped the weight on curls and I am getting nice, good, and controlled form. I'll bump the weight up till that starts to suffer, then hold. Added super close grip chins at the end of my workout, for fun. Rest tomorrow, funny, seeing as how it's the last day of the year.

 

Btw I weigh 145-150#, so if add my + body weight exercises you can see I am moving considerable weights. Nearly 200lb chin ups? Yes please.

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1-1-12 1hr 30min

DB deadlifts 146# x8x8x8x8 > X

1 arm DB rows 113# x8x8x8x ? 115.5#

Wighted pull ups +30# x8x8x8 > 32.5#

DB shoulder press 121# x8x8x8 > 126#

DB shoulder side raises 50.5# x10x10x10x > 53#

DB shrugs 146# x12x12x12

Unladen pullups x10x10x10 > 12s

 

Ended up lifting late, and with food in my stomach, tired as hell from busting my ass at work. But I am too far into this to miss a day unless absolutely needed. Gonna eat some pancakes, a protein shake, and crash early.

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1-2-13 1hr 35min

Run 6.1mi 47 minutes 40 seconds

Hanging ab raises +7.5# x12x12x12 > +10# + x12 Unladen

Obliques 75.5# x10x10x10 > 78#

Calves 146# x12x12x12 > X

 

Despite slowing down A LOT to avoid and carefully maneuver ice I manged to run in good time. With no ice on the ground I could have easily gotten 46 minutes. I have almost integrated that extra half mile into my runs and when there is no ice on the ground in a week or so I will try and add another half mile.

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I just checked, re-checked, and triple checked my running route. I'm unhappy to say I miscalculated the mileage, it's only 4.6, not 6.1 like I had thought, I guess I made an error before. Which means I am slow as hell, at least in these conditions.

 

But here is the thing, when I ran at 400ft above sea level at my sisters house in San Diego on the running trail that is 1.5-1.7 mi for 4 laps (or 5.5 to 6 miles), I did that in 48 minutes, the same time it takes me to run the 4.6 up here at 2,500+ ft.

 

My guess is the altitude and the steep hill that I run up along RT. 243 really destroy my endurance, speed and time, coupled with the cold weather makes a 4.6 mile as challenging, if not more than the 6 mile I easily ran in San Diego.

 

Time is irrelevant at this altitude, and on my course, it's all about distance I am finding, because it's so fricken hard to run at this altitude and on these gradients.

 

I will redouble my efforts to capture 5 miles, and then 5.5, and then 6 miles, in my environment, over the course of my next few rest periods.

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1-2-13 1hr 30 min

Weighted pushups +90# x5x5x5x5 > +95#

Weighted dips +47.5# x5x5x5x5 > +50#

Weighted hammer chinups +42.5# x5x5x5x5 > +45#

Triceps overhead 73# x8x8x8 > 75.5#

Bicep curls 40.5# x8x8x8 > Hold 1 week

Lunges 126# x10x10x10 > 131#

Unladen close grip chinups x10x10x10

 

Another lovely session. My strength continues to grow. This is such a great joy in my life, I am truly thankful for the ability to sculpt my body.

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1-8-13 1hr 25 min

DB chest press 146# x8x8x8x8 > X

Weighted dips +35# x10x10x10 > 37.5#

Weighted chinups +45# x8x8x8 > 47.5#

Tricep kickbacks 43# x10x10x10x10 > 45.5#

Bicep curls 40.5# x8x8x8 > Hold 1 week

Quads 146# x8 Lunges, x8 Squats, x8 Lunges > X

Unladen close grip chinups x10x10x10

 

I'm using very slow and strict form on all my lifts, including my biceps which I recently dropped. I like the results a lot more than struggling with them. I'll be dropping my triceps to 3x10/3x8, and raising quads to 4x8. On quads I am merging squats and dips. I am incredibly pleased with my gains and had hoped to buy 50 more lbs soon but mom and I are in a bit of a pickle so I cannot afford to.

 

I'm finding tremendous strength in my Vegan conviction and animal rights and liberation thanks to a very close friend, whom I am tremendously indebted to.

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1-9-13 1hr 15 min

Run 5 miles 45 minutes 30 seonds!

Hanging abs +10# x12x12x12 > Hold

Ab crunches x15x15x15 > +10#

Oblique crunhes 75.5# x10x10x10 > 78#

Single leg calf raises 78# x12x12x12 > 80.5#

 

I shaved a solid 3 minutes 10 seconds off my run! So happy. Today is a good day.

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1-11-13 1hr 30 min

DB deadlifts 146# x8x8x8x8 > X

1 arm DB rows 115.5# x8x8x8x8 > 118#

Weighted pullups +32.5# x8x8x8 > 35#

DB shoulder press 126# x8x7x7x5 > 131#

DB shoulder side raises 53# x10x10x10x10 > 55.5#

DB shrugs 146# x12x12x12 > X

Unladen pullups x10x10x10 > X

 

I beat the absolute shit out of myself. Dealing with a lot of bad juju in my personal life, weightlifting is my stress relief ball. I was forced to take yesterday off so I am going to skip my next upcoming rest day, since I am headed toward a rest week soon anyway.

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1-13-12 1hr 40 min

Weighted pushups +95# x5x5x5x4 > 97.5#

Weighted dips + 50# x5x5x5x5 > 52.5#

Weighted chinups +47.5# x5x5x5x5 > 50#

Triceps overhead raise 75.5# x8x8x8x8 > 78#

Bicep curls 40.5# x8x8x8 > 43#

Quads 146# x8 Lunges x8 Squats x8 Lunges x8 Squats > X

Unladen hammer chinups x10x10x10 > X

 

My sleeping habits are getting funky so I will be headed for a rest week in 1/2 a week to 1 week. I have revised my diet to include more complete proteins and veggies. If anyone is interested here is what I eat. Every. Single. Day. It's affordable, measurable, and predictable. So I don't mind.

 

Morning: Cup of coffee

 

Meal 1:

50g pea/rice and soy protein and 3g Creatine

(Fruit if post workout)

 

Meal 2:

150g rolled oats, 14g flaxseed, 7g coconut shreds

 

Meal 3:

200g quinoa and 225g frozen veggies

 

Meal 4 and 5:

300g (Dry) black beans or split peas, 35g vital wheat gluten, carrots, onion, garlic, and spices

 

Meal 6:

300g whole wheat flour (In the form of pancakes with un-butter and syrup or bread) And coffee or tea

 

Meal 7:

50g pea/rice and soy protein and 3g Creatine

 

Misc: A couple cups of tea, sometimes with stevia, some peanut butter and fruit. On Saturdays mom and I do a special meal like Tofurky pizza, or tofu w/ rice and veggies etc. which I eat in addition to all this.

 

Totall kcal is 3,750-4,500, and 275-300g protein.

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1-15-13 1hr 40 min

1 arm DB deadlift 123# x6x6x6x6 > 125.5# (No more weight will fit on the DB handle after this)

1 arm DB row 123# x6x6x6x6 > 125.5# (See above)

Weighted pullups +37.5# x5x5x5x5 > +40#

DB shoulder press 136# x5x5x5xFail drop to 131# x4 > Hold on 136#

DB shoulder side raises 60.6# x8x8x8x8 > Hold

DB shrugs 146# x12x12x12

Unladen pullups x10x10x10

 

Going to run and do abs/obliques and calves tomorrow then take a week off methinks.

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