Dan's 6 week endurance phase

[Rufiedodg]

Friday January 19, 2007
4th week of 6 Week Endurance Phase

Weight Workout B

Squat-----5x120,5x140,5x165,5x185,5x185
Leg Curl—5x90,5x100,5x110,5x120,5x130
Standing Calf Raise—20x170
Dumbbell Lat Pull—20x 31 ¼
Barbell Bench Press—20x145
Dumbbell Shoulder Press—17x37 ½
Tricep Cable Pushdown—20x76 ¼


I decided to stay away from 20 reps squats until my form gets better. I think my ego has taken over too much on this particular lift--same goes with the trap bar dead lift on workout A. I’m concentrating on going down a little deeper, driving with my heels, as opposed to not going down far enough and driving with toes (using too much back). Breaking the reps into sets of 5 makes it much easier to concentrate when doing this. Mavrick went through the same thing not too long ago.

I’ve stayed with 1 set of 20 reps for the rest of the lifts. I did not get the DB shoulder press for 20 like planned, but the rest went OK. In another couple weeks I’ll find out if I’m loosing strength due to the added rowing, and running ( and fat loss ). I’m a bit concerned.

While looking in the mirror today, I notice some fat loss! I haven’t checked BF for 20 days. I’m going to check again tomorrow. I hope my weight is the same, and BF is less!

Mr. P –I am doing some direct ab core lifts but not enough. I’ve done hanging hip curls and crunches for quite a while but would like to add some more. Do you have any suggestions? And thanks for asking.

BTW—The bad day happened with prayers—I’m guessing the day would have even been crazier without them!

Running tomorrow—I’m excited!

Dan

Hi Dan,

I have been very pleased with doing ab plank holds as part of the little direct ab/core work I do. A single set to failure seems to work great for me.

[.V.]

Hi Dan. Good work you are doing. Those leg curls are HEAVY.

[gymgirl]

Originally Posted by Rufiedodg

While looking in the mirror today, I notice some fat loss! I haven’t checked BF for 20 days. I’m going to check again tomorrow. I hope my weight is the same, and BF is less!

Hi, Dan!

that's great that you are noticing some fat loss when looking in the mirror! your workouts are looking great...way to stick with it!

I think you will like doing the 5x5 squats...I can't imagine doing 20 reps! Keep up the great work!

[Rufiedodg]

SATURDAY JANUARY 20TH 2007
Week 4 of 6 week endurance phase

Plank Hold---2 minutes
Hanging Hip Curl with 2lb leg weights----1 set of 7, then 1 set of 6 with no weight
Crunches--2 sets of 10 reps with 20lb


Treadmill Run @ 1% grade

5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 169
5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 173
5 minute walk

15 minutes of stretching
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Enjoyed the Plank Hold. I think I could have held for longer duration, but since it's the first time, I didn't want to overdue it. A bit different than any ab work I've done in the past. Along with feeling the affect in the abs, I felt it in hip flexors, and shoulders too. I'm definitely going to continue doing this. Thanks for the suggestion Mr.P

As far as the running went, the session was identical to the last ( including HR's ). Before starting today's session, my intention was to hold the second interval for as long as I could before hitting a HR of 173 ( anaerobic threshold ). Although I expected to last over 10 minutes before seeing 173, I unfortunately hit the target at about 6 minutes into the interval . Of course I continued anyway to get in my 10 minutes.

At this point the intention is to keep the running aerobic ( mainly for muscle adaption, and to build a base ), and the rowing session anaerobic

The running is not going as well as expected but that's OK, I have patience.

Rowing intervals tomorrow--I cant wait!
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Appreciate your comments GymGirl. I want your abs!

Dan

[CF-OC_gal]

Good job on the plank holds Mr. Rufiedog (I can't believe you call pierini, Mr. P too ). You are better than I am and you just discovered them!

IMHO - I'd use perceived intensity and monitor your heart rate as a guide for your running training. It does take time to build and I do not follow a fixed, specific number to judge my real fitness. We're individuals and real fitness occurs when you make positive changes towards bettering your health. You sir are on that path now.

[Rufiedodg]

Thanks Brat

I call Mr. P- Mr. P because you do. I guess you dont know how influential you are.

I've had a lot of experience with the HR monitor. My wife and I used to race a tandem bicycle for 6 years ( feels like another life ). Within that 6 year time frame we completed (11) 200 mile (1) day road races. Our claim to fame was that we took 3rd place at LOTAJA---a 200 mile road race from Logan Utah to Jackson Hole Wyoming.

We trained with HR monitors a lot.

Those 6 years were magical. The first 3 years were great ( we were learning ), but the last 3 were absolutely amazing ( we became leaders ). We've not been able to match those kinds of highs since. Sometimes the stars just line up and you find yourself doing exactly what you're suppose to. And the best thing about it is that we _knew it_. We took nothing for granted, and talked about how lucky we were all the time

I'm just so thankful we got to experience it!

I agree with with you however about perceived effort. But I cant deny the fact that at 173 I'm anaerobic. It feels like it too!

I should have known that you did your research before starting a running plan. Says a lot about your personality Brat.

I sure hope your life change works out for the best. You deserve it

Dan

[CF-OC_gal]

I should have known that you did your research before starting a running plan. Says a lot about your personality Brat.

I sure hope your life change works out for the best. You deserve it

Thank you for that, but research and study is also a way to hide procrastination. Hint: Look at the quote in my signature line.


I am quite impressed by your bike racing legacy! : You can teach us here a thing or two. Got pictures?

Hi Dan,

I just wanted to let you know that I enjoyed reading about your racing past as much as I believe you enjoyed sharing it. Ah, the pleasant memories of yesteryear and how healthy it is to spend time reflecting on them. Not in a "coulda, shoulda, woulda" mindset, rather in a contempletive, grateful mindset. That is what I detected in your post.

Out of curiousity, how does your BW, BF, sleep patterns, appetite and other fitness and health measures compare now to then?

Makes me want to spend this lazy afternoon dreaming about yesteryear. Like those Saturday nights spent in the backseat of my 1963 Pontiac Grand Prix at the drive-in theatre with a high school GF when I was a 16 year old teenager.

Thanks for sharing Dan, and enjoy the rest of your weekend!

[Rufiedodg]

Hey Mr. P

We did the Davis Double ( your neck of the woods ) 5 years in a row ( 1993-1997 )

Our fastest time was 1996. But we were well within record pace in 1997 before I got sick from dehydration at mile 193. ( we still finished ). I remember we were set to finish under 10.5 hours. That would have been a good time considering 5000+ feet of climbing. I remember looking behind us ( before I got sick ) and seeing about 20 riders drafting us into the home stretch.

I weighed 188 pounds back then, and although I never checked BF, I assume I was around 14-15% (much leaner than I am now ). I remember being able to squat 225 for 4 sets of 12, which probably were not full range reps. And I would use knee raps, and a weight belt, so I actually think I'm stronger now.

I could average 185-188 BPM for a 1 hour time trial. My max HR (on a bike) back then was 198-200. That is 92 % + of MHR. From what I remember my wife could hold close to 90% of her max for 1 hour too. I've seen 185 BPM on a rowing machine( 1 year ago ), and 189 while running (2 years ago). I suspect my max HR has come down some since then, but probably not much. With proper training I think I could still sustain 92% of max for 1 hour. I would obviously have to be much fitter than I am now.

As I think you will agree Mr. P, you don't loose much fitness due to aging, you loose it from not training as much

8 weeks away from an event we were putting in 200+ miles a week, so my appetite was obviously bigger. Even with the miles though we still couldn't eat anything we wanted. Both of us needed to be careful eaters to keep our weight in check. I don't think my sleep patterns have changed much. Our strong point was our ability to maintain a good pace late in the race. I am a firm beliver that women have better endurance than men. I remember most of the time it was my wife's strength at late stages of the ride that pulled us through.

A couple of years ago we would take the bike out on weekends ( here in Elko ) for about 3 months for 20-50 mile rides. I was lifting a lot of weights ( same as now ) and rowing a bunch. My wife was riding horses a lot. We meet up with a couple of riders we used to ride with while traveling through SLC, and surprisingly we seemed faster on short hills, and on the flats for short periods of time, compared to back then. It could have been all in our heads though. Either of the riders could stay with us, but we only rode for about 40 miles.

We were much more carefree back then. No worries about retirement. We did not own a house, horses, dogs, cats, and all other things that prevent us from riding without having to plan ahead and make necessary arrangements. We also had menial jobs. Our life was all about our next ride and nothing about anything else!

But the reason those 6 years were so magical was not so much because we were doing something together, or that we were in great shape, rather it was the social life associated with riding that much. It was the people!

We've done some fun and interesting things since then, but we've were never been able to replace the social life.

Dan

[CF-OC_gal]

Thanks so much for reminicing out loud. I can relate to the feelings and the good times although the activities I did were different.

CV and endurance training needs to be consistent and continuous to hold on to the gains and make progress. Strength training dips but never really leaves you. I was told that we hold onto more than 50% of our strength gains even after several years of lay off.

[Rufiedodg]

Sunday January 21, 2007—WEEK FOUR OF 6 WEEK ENDURANCE PHASE

Concept 2 Rowing Machine Intervals.

Goal was (after warm-up) 5 intervals @ 1:52 (Average 500 meter pace) for 90 seconds followed by a 90 sec rest. All performed at 105 drag factor

750 meter warm-up @ 2:19.2 average 500 meter pace, 23 SPM.

1 1:51.9 average 500 meter pace @ 33 strokes per minute, HR169
2 151.9 average 500 meter pace @ 32 strokes per minute,HR 175
3 151.8 average 500 meter pace @ 31 strokes per minute, HR 177
4 151.9 average 500 meter pace @ 33 strokes per minute, HR 178
5 151.8 average 500 meter pace @ 32 strokes per minute, HR 179

750 meter cool-down @ 2:38.7 average 500 meter pace, 24 SPM

5 minutes of stretching

These intervals were preformed at 1 sec average 500 meter pace faster than the same work-out preformed 2 weeks ago. Perceived effort felt about the same as 2 weeks ago --Real Hard! I could not have performed another interval. I lost form big time while doing the last interval. I was pulling as hard as I could.

Adaption is taking place though. I hope I'm not trying to progress too fast.

This was 7:30 seconds of hard rowing

I just figured out that I have to pull at about this pace for just under 7:30( uninterrupted ) in order to reach my 07 rowing goal.

What seems impossible now can happen one work-out at a time
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Agree with you Brat--we loose aerobic fitness quick. I'm a good example of that. I hoping to get what I had back.. We shall see

You will have to share your magic moment story with us sometime

Dan

[Rufiedodg]

TUESDAY JANUARY 23, 2007
Week 5 of 6 week endurance phase

Modified Mr.P Pull-up medley with 2 minute rest between sets


60lbs assisted narrow grip pull-ups (12)
60lbs assisted narrow grip chin-ups (9)
60llbs assisted wide grip pull-ups (5)

I actually did 1 more rep per set last week, but with 10LBS more assistance

BW Parallel Bar Dips with 2 minute rest between sets

1--------11
2--------6
3--------4

I did 1 more reps per set with this last week as well, but I did not do pull-ups first

Treadmill Run @ 1% grade

5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 175
5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 176
5 minute walk

15 minutes of stretching


I’m going to keep the pull-ups and dips going 1 time per week. I really enjoy doing them. Plus I want a back like Mr. P and Miss B! I eventually want to do the full Mr. P pull-up medley, but I need to adapt some first.

For some reason my body is NOT adapting to the running. Not only has the HR crept up some over the last couple of weeks, but CV wise, the session feels a bit harder. The good thing is my muscles and joints are adapting well. I’m probably going a little too strong on my ( anaerobic ) rowing days to which I may have some trouble recovering from.

I’m going to keep doing the same for a while and see what happens---It’s a bit puzzling

On another note—I checked my diary yesterday and was surprised to find that 2 years ago when I did my rowing PR, I was carrying 9 LBS less fat, and the exact same lean body mass as I am now. I believe the fat part, but it’s hard to believe I’m not carrying more muscle than I was back then. I look bigger, and I definitely stronger in most lifts by about 20 %. And most disheartening is more muscle mass is exactly the reason I quit doing aerobics!

I subtracted pounds of fat from total weight to come up with lean muscle mass. Is that the correct way to do it? ( I weigh under the exact same conditions every week, so I know the reading is accurate )

Dan

[CF-OC_gal]

I wouldn't worry about the "number" you come up with for lean body mass. How do you know your bones didn't get denser or that you are carrying more water?

You are lifting stronger. That counts for something. So does the fact that you are working at it every day.

It's fun to take pictures and do all kinds of fancy calculations, but if they just serve to get you down or unmotivate you then let them go. They serve no purpose. Any bodyfat % we have access to are estimates anyways.

[Rufiedodg]

Saturday, January 27th, 2007. 5th week of 6 week endurance cycle

1 set of 20 reps only--except for squats ( after warm-up of course )

Workout A
--------------Weight
Squat -----5x12, 5x140, 5x165, 5x185, 5x205
Leg Curl -----140
Seated Calf Machine -----75
Lat Pull Down -----137.5
DB Incline Press -----62.5
BB Shoulder Press -----85 ( could only manage 17 reps for some reason )
Close Grip Bench ----- 90
Alternating DB Curl -----30

These values equal my PR's in all lifts with the exception of BB shoulder press. I'm actually loosing fat without loosing strength! I felt really strong in the squats too. I could have done more weight but I wanted to pay close attention to form ( weight back on heals and driving with hips ). My hips are a little sore though.

There is a bad case of the flu going around here. I think I've got a touch of it. I had to dodge my scheduled run yesterday due to too much fatigue. I actually went to the gym, got dressed, went into the weight room and said the hell with it. I took a long sauna instead! I may be in trouble with rowing though--we shall see!

I'm going to weigh myself in the morning to see how many pounds of fat I've lost this month

You are right Miss B-- I wont take the numbers to heart

Thanks for reading

Dan