markc7 Posted January 1, 2007 Share Posted January 1, 2007 Hi gang! Since WendyRC and I are husband and wife, we decided to do a joint training journal for the 2007 contest. We are both ultramarathon runners, and both work out regularly at the gym. We have very different goals for the next six months. My goal is to gain some muscle definition and lose a small amount of body fat, although admittedly I don't have a whole lot to lose. I would also like to increase my muscular endurance. My major running events for the year are a 30 km race in March and a 160 km race in May. I might also run another 160 km race in September with Wendy, but we'll see how the first one goes before I decide. Today I weighed 189.5 lbs. I did a 60 second pushup test, and did 51 before reaching muscle failure (at around 55 seconds). I plan to work out at the gym three or four times each week, divided into fairly basic upper/lower body split. A workout typically contains about 10 exercises, 4 sets each, 8 reps per set. I especially enjoy doing exercises for my core and calves. Looking forward to this contest. Good luck everyone! Link to comment Share on other sites More sharing options...
Guest Posted January 1, 2007 Share Posted January 1, 2007 Hi Gang, I'm WendyRC. This is my first contest on VeganBodybuiklding.com. My goals for this contest are: weightloss, toning, and increase muscular strength and endurance. I plan to measure my success in each goal using a weigh scale, measuring tape, and a 60sec push-up test respectively. I am hoping that by achieving these goals I will feel better about my overall fitness and improve my running performance. I am currently training for a 100 mile endurance run in Sept 2007. I completed this race last year, but incurred some injuries along the way that hindered my performance. Through this competition I expect to reduce my risk of developing injuries during my training and race. Starting info: Weight: 163lbsMeasurements: Upper arm: 11.5in, Waist: 32in, Hips: 39.5in, Thigh: 25in. 60sec Push-up Test: 10 (on knees) My plan to achieve my goals is as follows: Heart Rate Training Zone: 146bpm (25b/10sec) to 158bpm (27b/10sec) Warm-Up: Frequency: before each workout Intensity: 100bpm (17b/10sec) to 135bpm (23b/10sec) Time: 5 to 7 minutes Type: Eliptical Stairmaster Stationary Bike Treadmill or Walking outdoors Cardiovascular Training: Frequency: 4x/wk Intensity: 146bpm (25b/10sec) to 158bpm (27b/10sec) Time: 30 to 45 minutes Type: Running outdoors Resistance Training: Frequency: 3 to 4x/wk Intensity: 70% to 80% 1RM Time: Reps: 8 to 12, Time per Rep: 4 seconds (2sec concentric, 2 sec eccentric); Sets: 1 to 4, Rest between Sets: 30 seconds to 2 minutes Type: 4 day split: Monday and Thursday: Chest, shoulders, triceps, core; Tuesday and Friday: Legs, back, biceps Link to comment Share on other sites More sharing options...
lelle Posted January 1, 2007 Share Posted January 1, 2007 hey! great - keep up the good work. can't wait to start training again Link to comment Share on other sites More sharing options...
robert Posted January 1, 2007 Share Posted January 1, 2007 Great to see you in on the challenge. All the best to both of you! I have no doubt that if you work hard, stay consistent and keep a detailed journal, you will achieve your goals. Have fun! Link to comment Share on other sites More sharing options...
gymmie Posted January 1, 2007 Share Posted January 1, 2007 Hey Mark and Wendy! Link to comment Share on other sites More sharing options...
markc7 Posted January 2, 2007 Author Share Posted January 2, 2007 Yesterday and today I did runs of around 6.5 km. Yesterday Wendy and I ran together, and today I did my run on my own. The university gym opens up again tomorrow, so I'll be able to start working out there. Oh yeah, I just remembered that I have a bodyspace page over at bodybuilding.com, if you want to check it out. Link to comment Share on other sites More sharing options...
lelle Posted January 2, 2007 Share Posted January 2, 2007 dude, your calves are awesome! Link to comment Share on other sites More sharing options...
markc7 Posted January 2, 2007 Author Share Posted January 2, 2007 Thanks! It must be all the running. Link to comment Share on other sites More sharing options...
bunnylalu Posted January 3, 2007 Share Posted January 3, 2007 hi Mark & Wendy,Thanks for sharing your workout enthusiasm for this contest and Wendy - your program is outstanding. You can count on me for support these next 6 months as we all work to get in better shape and finish the contest In fact, I don't feel like it is a contest where we compete against each other, but a contest where we compete with ourselves, compete with our negative self-talk, and refute our disbelief that we can move beyond status quo. Link to comment Share on other sites More sharing options...
markc7 Posted January 4, 2007 Author Share Posted January 4, 2007 I did another quick run tonight. This was a 5.5K run, at a slightly up tempo pace (~5:20/km). Don't worry, I'll do some weights at the gym tomorrow! Link to comment Share on other sites More sharing options...
markc7 Posted January 5, 2007 Author Share Posted January 5, 2007 OK, so it took me a bit longer than planned to get in the gym this week. On thursday I didnt go because I thought I had lost my student card; today I found it in my gym shorts. D'Oh! Since I haven't done weights since before xmas, I took it fairly easy today, and lowered the weights a bit to avoid injury or soreness. Here's what I did: 10 minutes stairclimber50 crunches + 2x10 incline crunchesbent over dumbell rows 8x35lbs + 3x8x45lbsdumbell chest press 4x8x45lbscable row 8x100lbs + 8x115lbs + 2x8x130lbspreacher curls 2x8x40lbs + 8x30lbsreverse fly 3x8x45lbspec fly 2x8x100lbs + 8x85lbstricep pulldown 3x8x60lbslat pulldown 8x130lbs + 2x8x115lbs Link to comment Share on other sites More sharing options...
markc7 Posted January 6, 2007 Author Share Posted January 6, 2007 Quick leg workout at the gym today: one-legged incline quad press 4x8x180lbs each leghamsting curl 4x8x125lbscalf press 4x8x180lbsback extension 4x8x35lbsfinished with 15 minutes stairclimber level 11 Link to comment Share on other sites More sharing options...
markc7 Posted January 8, 2007 Author Share Posted January 8, 2007 I ran about 21km on Sunday in just over 2 hours. I felt very good, except that I didn't have quite enough calories with me on the run (just one bottle of gatorade), so towards the end I slowed down quite a bit. Monday's workout was arms. The gym was crazy busy (11:30-12:30), so I didn't get quite as much done as I planned, but it was still a good workout. Link to comment Share on other sites More sharing options...
markc7 Posted January 11, 2007 Author Share Posted January 11, 2007 Today's run was cold cold cold. About -20C! But I was well dressed and had a great time. I ran into a couple of running buddies of mine, and we chatted for a bit. Otherwise, I kept the pace a bit higher than usual, and did my 10.5km in just under 55 minutes. PS: Wendy has been training the last week, but just hasn't had a chance to post here. She's getting started in a new job, but once things settle down she'll hopefully have more workouts to tell you about. Link to comment Share on other sites More sharing options...
markc7 Posted January 13, 2007 Author Share Posted January 13, 2007 Thursday Wendy and I went out for a short run together. She's still a bit out of shape (running wise), so the pace was a bit slow. But she's been doing awesome gym workouts, so she might have been a bit worn down too. Friday I did a legs and abs workout at the gym. I've been avoiding doing squats because I have a fairly weak back and have hurt it before doing squats. Yesterday I did a couple sets with barely any weight, concentrating hard of good form. And my back felt fine! Woohooo! Link to comment Share on other sites More sharing options...
Guest Posted January 14, 2007 Share Posted January 14, 2007 Hi Everyone. Sorry for not posting in the last 2 weeks. I was spending all of my free time studying for an exam, and then also started a new job. I did however fit in a few workouts. I'm doing a 4 day split as I mentioned above, and now that I've tried both workouts a few times, I can truly say that I love them both. I worked my pects and triceps to failure one day doing a dumbell press. I was so surprised by the feeling of complete failure. It was amazing to me to think that there was nothing left in the muscle. I kept pressing forward eventhough my arms were staying still. Then all of a sudden one arm just collapsed. Don't worry, I was safe and had a spotter, but I loved knowing that I completely drained the muscle of all energy. So now, I try to work all of my exercies to failure during my workouts, just because I love how it feels. I also did a few runs during the week. It's been a few months since I last ran so I felt a bit slow, but nonetheless it was a great cardio workout. I'm hoping to increase the number of runs per week, which means I'm really going to have to push myself to get out there in the cold. I'm not a real fan of winter running, but I would rather get outside than stare at a TV on the treadmill at the gym. More posts to come. Link to comment Share on other sites More sharing options...
markc7 Posted January 14, 2007 Author Share Posted January 14, 2007 14km run this afternoon. Felt great. Looking forward to an arms workout tomorrow morning. Hopefully I'll be able to make it into the gym before the crowds. Link to comment Share on other sites More sharing options...
markc7 Posted January 15, 2007 Author Share Posted January 15, 2007 My arms workout today was pretty good. I upped the weights on the bent over dumbell rows and chest press. Otherwise it was pretty much like usual. Link to comment Share on other sites More sharing options...
markc7 Posted January 17, 2007 Author Share Posted January 17, 2007 Legs and core workout today, plus 12 minutes on the stairclimber. Felt pretty good, except that my back was a bit sore from carrying around my laptop. Link to comment Share on other sites More sharing options...
markc7 Posted January 20, 2007 Author Share Posted January 20, 2007 My runs on Wednesday, Thursday and Friday were 10km, 6.2km, and 14km respectively. There's new snow out here, which is making running outside lots of fun. I'll probably hit the gym tomorrow sometime, and then go for a short run with Wendy. Sunday will be a moderately long run, maybe 15-20 km. Link to comment Share on other sites More sharing options...
markc7 Posted January 21, 2007 Author Share Posted January 21, 2007 Today was a "more kilometers than degrees" run. I ran just over 20 km in 2 hours, and the weather here in Ottawa is -20C. Good times. Link to comment Share on other sites More sharing options...
markc7 Posted January 22, 2007 Author Share Posted January 22, 2007 Today was my legs and core day at the gym. It went very well, and I increased the weight on my two favourite exercise, the one-legged quad press and the seated calf press. Each of those is now up to 230lbs, (four sets of 8 reps). I also did hamstring curls, squats, incline crunches, side bends, back extensions, and thigh adductor/abductor. My legs were pretty tired at the end, so I may or may not go for a run tonight. Link to comment Share on other sites More sharing options...
bunnylalu Posted January 23, 2007 Share Posted January 23, 2007 You are SO GOOD!!! Truly an inspiration! I'm really glad you are participating Link to comment Share on other sites More sharing options...
markc7 Posted January 23, 2007 Author Share Posted January 23, 2007 You are SO GOOD!!! Truly an inspiration! I'm really glad you are participating Thanks bunnylalu! Today I did my upper body workout. Did dumbell chest press in a superset with bent over rows, lat pulldowns, side cable raises, incline chest press, preacher curls, tricep pushdowns, pec fly, reverse fly, and side dumbell raises. I felt great the whole time, though my butt is sore from the quad press yesterday. Link to comment Share on other sites More sharing options...
markc7 Posted January 25, 2007 Author Share Posted January 25, 2007 Cold, quick run this evening. Nothing special to report. Tomorrow I'm working out at the gym. After avoiding them for some time, I'm planning to add deadlifts to my Friday routine. Wendy is showing me how to do them properly, and I'm going to start with barely any weight for the first couple and concentrate on form. Any other advice would be appreciated! Link to comment Share on other sites More sharing options...
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