Dan's 6 week endurance phase

[Rufiedodg]

Week 1
Day 1
1 set of 20 reps only ( after warm-up of course )

Workout A
-----Weight ---------------PR -----------2007 Goal
Squat -----185 -----------------200--------------222.5
Leg Curl -----135------------------140 ---------------155
Seated Calf Machine -----70----------------75-----------------85
Lat Pull Down -----132.5----------------137.5-------------152.5
DB Incline Press -----60--------------------62.5--------------70
BB Shoulder Press -----80---------------------85----------------95
Close Grip Bench ----- 75--------------------NO PR---------NO Goal Yet
Alternating DB Curl -----25---------------------30----------------35
Hanging Hip Curl -----12--------------------15-----------------17

DAY 2
Rowing Intervals
Goal is 2 intervals at 2:02 ( 500 meter pace ) for 1000 meters with 5 minute rest

1 2:01.9 27 Strokes per minute
2 2:01.9 26 Strokes per minute


Day 5
Running on Treadmill
No Goal--Just trying to get joints use to impact

5 min at 6MPH followed by 5 min walk
5 min at 6MPH followed by 5 min walk
5 min at 6MPH followed by 5 min walk

35 min. total on treadmill including warm-up and cool-down

-----------------------------------------------------------------
Im slowly building my way up to my WL PR's this 6 week endurance session then hopefully exceeding on next like phase. BTW--It took me 2.5 years of consistent effort to build up to the PR's shown. It is incredibly hard to sustain max 20 reps effort, especally having spent so much time building. It seems to get tougher and tougher, but nonetheless extremely fun and challenging

Starting form scratch on Aerobic stuff as I took a year off. I enjoyed both sessions big time. I cant believe what I've been missing. I do however have a long way to go to reach my goals but I think doable

Journaling will be fun!

Thanks Mr. P for inspiring me to put some thought into 07 goals.

And thanks Brat for encouraging me to Journal.

Dan

[CF-OC_gal]

These are great Dan!

I have a hard time doing bodyweight reps of anything to 20. Yet another take on a fitness lifestyle! We'll be watching.:

Happy new year!

Welcome to our Online Journal world Dan. Always great to get a new cyberspace fitness partner.

I'll be checking out your posts and privately cheering for you.

Happy New Year!

[.V.]

Good wishes for reaching your goals. The journal, writing it down everytime is a good motivator. Plus, you'll know we are all watching and will know it when you slack helps too.

The cardio workouts will help your endurance AND your lifting. It sucks bigtime to get out of breath with squats or deads. Cardio helps that to not happen.

[Rufiedodg]

Day 1 of Second week training ( 6 week cycle )

Running on Treadmill
No Goal--Just trying to get joints use to impact

5 min at 6MPH followed by 5 min walk
5 min at 6MPH followed by 5 min walk
5 min at 6MPH followed by 5 min walk

35 min. total on treadmill including warm-up and cool-down

I kept the grade at 1%

I did the exact same workout last week and it felt much easier. I know my HR was higher this time. I think I have a touch of the flu or something.

Really doesn't matter though as the objective at this point is to get my joints used to running.

Pretty pathetic ( love that word ) performance, but I have to start somewhere

What I'm looking most forward to is to see if the strength gains I've made over the past two years will transfer to running or rowing.

I weighed my self and measured BF on my tanita scale. Worse than I thought --217lbs at 24% BF

Got a long ways to go

Dan

Hi Dan,

You are playing it smart easing into the running. 1% incline on the treadmill is smart too. I'm sure you are wearing good running shoes. What brand are they?

Ah, the false readings of the Tanita BF scale. As a daily reader, I've learned (and I'm sure you too) to use the movement in the readings as more informative than any single point measurement. I take my readings in the morning and I find a significant difference with that reading (it's much higher) than the rest of the day and later in the day when it's much lower. So after alot of readings, I've come to the conclusion that my BF% is 3% lower than the early morning reading. I think I'm right but I do want to get dunked this year and further confirm that.

Keep up the good work. Have a great day!

[CF-OC_gal]

Good work on the treadmill Dan. :

I agree with Mr. P. Easing in is the way to go.

[Rufiedodg]

Originally Posted by pierini

Hi Dan,

You are playing it smart easing into the running. 1% incline on the treadmill is smart too. I'm sure you are wearing good running shoes. What brand are they?

Ah, the false readings of the Tanita BF scale. As a daily reader, I've learned (and I'm sure you too) to use the movement in the readings as more informative than any single point measurement. I take my readings in the morning and I find a significant difference with that reading (it's much higher) than the rest of the day and later in the day when it's much lower. So after alot of readings, I've come to the conclusion that my BF% is 3% lower than the early morning reading. I think I'm right but I do want to get dunked this year and further confirm that.

Keep up the good work. Have a great day!

Thanks for the feedback Mr. P.

I purchased a pair or Aasic Duromax ( I think ) from Big 5 Sporting goods. Although they are shoes designed specifically for running, they are not the good kind. I live in Elko Nevada, which is not exactly the fitness capital of the world. I'm going to SLC Utah in the near future and will check into some better shoes while there. If you have any suggestions please feel free to share.

I use the BF scale to tell me whether I’m loosing or gaining fat. As long as I’m consistent with _when _ I take the measurement, it seems to be pretty accurate. The scale reads 24% as of last week. I think I’m probably closer to 20%.

The whole idea for me is start the downward trend, and loose the fat slowly. I do not intend to loose hard earned muscle by taking off fat too quickly.

Dan

Hi Dan,

Just try on as many different brands of shoes as you can and, if you can, go to a store specializing in running shoes. I suggest you check out the New Balance shoes, specifically the 760 series. I think the current model is 767 but I might be off a number or two for the last digit.

I'm trying to remember if I have been to Elko, Nevada. Out of college I worked briefly for a public accounting firm in Reno, Nevada and my first assignment was a water district called Pershing County Water District. Is that in Elko? Anywho, that may have been the longest week in my life.

Train hard and train smart, and never be afraid to put the pedal to the metal.

Have a great day!

[sooner_ed]

Originally Posted by RufieDodg

Running on Treadmill
No Goal--Just trying to get joints use to impact

I hate to rain on your parade but using a treadmill to get used to the impact of running is not the best way to go.

You have far less impact on a treadmill than you do on a track or pavement.

You can get used to running using a treadmill, but the impact is much different than regular running outside.

I would recommend a combination of treadmill running and running outside.

I personally go to a specialty running store. I have found though that you have some owners who are runners and some owners who are not runners. I would recommend going to a store where the owners and/or salespeople are runners. Makes a huge difference.

I wear Brooks myself. They have been the most comfortable out of about three or four different ones I've tried. Once you find what works for you, you'll never go back.

Also, you can usually get a discount on your shoes if you are a member of a running club. I get a 15% discount on my shoes. My discount more than pays for my membership as well.

[Rufiedodg]

Originally Posted by sooner_ed

I hate to rain on your parade but using a treadmill to get used to the impact of running is not the best way to go.

You have far less impact on a treadmill than you do on a track or pavement.

You can get used to running using a treadmill, but the impact is much different than regular running outside.

I would recommend a combination of treadmill running and running outside.

I personally go to a specialty running store. I have found though that you have some owners who are runners and some owners who are not runners. I would recommend going to a store where the owners and/or salespeople are runners. Makes a huge difference.

I wear Brooks myself. They have been the most comfortable out of about three or four different ones I've tried. Once you find what works for you, you'll never go back.

Also, you can usually get a discount on your shoes if you are a member of a running club. I get a 15% discount on my shoes. My discount more than pays for my membership as well.

Hey Soonered,

Thanks for your feedback.

Yes, I know the treadmill is quite a bit different (regarding impact) as opposed to running outside. My plan is to work up to 30 min at 6MPH on treadmill before moving outside.

You have to remember that it has been 2 years since I’ve ran at all, and 10 years since I’ve run with any kind of intensity. I want to make sure my joints are conditioned a little before moving outside.

BTW—I admire both your goals of under 20 min 5K and a marathon without sacrificing BF. Both IMO will be pretty tuff.

I'll be watching your journal

Dan

[Rufiedodg]

Originally Posted by pierini

Hi Dan,

Just try on as many different brands of shoes as you can and, if you can, go to a store specializing in running shoes. I suggest you check out the New Balance shoes, specifically the 760 series. I think the current model is 767 but I might be off a number or two for the last digit.

I'm trying to remember if I have been to Elko, Nevada. Out of college I worked briefly for a public accounting firm in Reno, Nevada and my first assignment was a water district called Pershing County Water District. Is that in Elko? Anywho, that may have been the longest week in my life.

Train hard and train smart, and never be afraid to put the pedal to the metal.

Have a great day!

Mr. P,

You were probably in Lovelock or Winnemucca. Elko is quite a bit further east. But wherever you were at in Pershing County, it was paradise compared to where I am

Elko used to be a Railroad and Ranching community. Since about 1980, gold mining has taken over. I think Elko County is the 2nd biggest gold producer in the world.

Elko has lots of bars and brothels.

It’s a bit of a challenge to stay motivated about training in a place where fitness is far from a top community priority. I must admit that on occasion many of the negative influences (regarding fitness) catch up to me from time to time. I really have to concentrate on keeping my goals in line and my head on straight.

Dan

[CF-OC_gal]

Hey Dan,

I'm a Saucony Omni series shoe girl myself (with OTC orthotics). I first went to a sports medicine doctor and he told me the same thing as the soonerman. He said buy from the stores with staff trained in assessing your gait. I did and I've been comfortable with my shoes for the last 3 years.

I agree with the outside training thing. Even though I plan to move inside to a tradmill when I join a gym I'll try to keep one session going outside. Maybe you could consider doing your warmup and cooldown outside to ease into it.

I'm going to look up your location in NV to get an idea of where you are situated.

Hi Dan, thanks for jogging my memory. 27 years ago is a long time. I was in Lovelock, Nevada. I was probably the only person in town that week who wore a 3-piece suit. That was the style at that time. Thank God that strait-jacket is a thing of my past.

[Rufiedodg]

WEEK TWO

WORKOUT B
1 SET EACH--20 REPS

--------------------------------------------------------LIFT----------------------PR-----------------------2007 GOAL

TRAP BAR DEAD-LIFT-----------------------245------------------------255-----------------------282.5

STANDING CALF MACHINE---------------165------------------------170------------------------190

DUMBBELL LATERAL PULLS--------------30--------------------------30---------------------------35

BARBELL BENCH PRESS----------------140-------------------------145-------------------------160

DUMBBELL SHOULDER PRESS--------35-----------------------------37.5------------------------41 1/4

TRICEP CABLE PUSH-DOWNS----------75---------------------------77.5------------------------86 1/4

CRUNCH-----------------------------------------45-------------------------50----------------------------55

OBLIQUES--------------------------------------35-------------------------35----------------------------40


I'm listing values for todays lift, personal best, and 2007 goal on this first post for reference, and to remind me of my goal

Although I'm starting the cycle with a little less weight than my PR, all lifts except bench press were VERY hard. It's been over a month since doing this type of training, so I'm hoping the lifts felt hard because of the break . At 10 reps into the trap bar deads, I did'nt think I had a chance of completing 20 reps. I couldn't believe how hard it felt. I hope the unexpected difficulty is not because of the running and rowing I've added.

I was totally spent after this workout, which was also unexpected

Tomorrow I will run. I'm going to add another 5 minutes to my total running time. I think I'm ready.

I will measure my BF tomorrow morning. I hoping the downward trend has started, but by the way my clothes are fitting, I think I'm headed in the wrong direction. We shall see!

Happy Training!