Dan's Feb--March 07 strength and endurance phase

[Rufiedodg]

Sunday February 18th, 2007
Week 2 Strength And Endurance Phase

Rowing Intervals 6 X 45 sec @ 1:47 ( average 500 meter pace ) with 30 sec break between--105 Drag Factor

750 meter warm-up @ 2:13.4 ( average 500 meter pace ) 22 SPMS

(1)45 sec @ 1:46.7 (average 500 meter pace ) 36 SPM---HR 156
(2)45 sec @ 1:46.6 (average 500 meter pace ) 36 SPM----HR 173
(3)45 sec @ 1:46.6 ( average 500 meter pace) 35 SPM ----HR 176
(4)45 sec @ 1:47.0 (average 500 meter pace ) 33 SPM-----HR 178
(5)45 sec @ 1:46.3 (average 500 meter pace ) 35 SPM-----HR 179
(6)34 sec @ 1:46.7 (average 500 meter pace ) 33 SPM-----HR 178

750 meter cool down @ 2:23.8 ( average 500 meter pace ) 23 SPM

15 minutes of stretching
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This session was just right. It wasn't extremely hard, but not easy either. This should set me up well to post faster times when this same work-out rolls around in 2 weeks. This seems short, but believe me its not easy

I'm not loosing weight like I wanted. I weighed 213 LBS this morning, with BF staying about he same. I lost 4 pounds in the first 5 weeks of the change ( more aerobics--no alcohol or sweets ), but have not lost any weight since. Since adding another weekly aerobic session is out of the question ( having trouble recovering from what I'm doing now), I'm going to cut back some calories. I'll be a little hungry at times, but thats OK. I really want to loose more fat
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Thanks for you encouragement Mr. P. I have a good chance of reaching all 2007 goals. I appreciate your suggesting we set some. It really forces me to keep my eye on the ball. It's fun working towards something attainable too.

Thanks for reading

Dan

[Rufiedodg]

MONDAY FEBRUARY 19, 2007

Week 2 of strength and endurance phase

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


50lbs assisted parallel grip pull-ups (11)
50lbs assisted narrow grip chin-ups (8)
50llbs assisted standard grip pull-ups (5)


Did a total of 24, which is the same as last week. I do feel a bit stronger though as compared to last week

Push Presses with 125LBS - 2 minute rest between sets

1--------9
2--------7
3--------5


This is the first time performing these with 125LBS. I did a total of 21 which is not too bad since this is only the second time I’ve done these.

Treadmill Run @ 1% grade

5 minute walk
20 minutes @ 6MPH for the first 10 minutes, then 6.2 MPH for the second 10 minutes—no breaks HR170
5 minute walk

15 minutes of stretching

These running sessions keep getting better and better. It wasn’t too long ago that I could not do more than 10 minutes at 6MPH without going anaerobic. Now I’m dong 20 minutes without a break, the second 10 minutes of which is at 6.2MPH pace. Got a long way to go to match Mr. P but progress is progress

Really Happy with this

Got to go to SLC for sales training for a couple of days. No training or posting untill Friday. See you then

Thanks for reading

Dan

Originally Posted by Rufiedodg

I'm going to cut back some calories. I'll be a little hungry at times, but thats OK. I really want to loose more fat

Hi Dan, I've never found reducing calories to be the primary contributor to weight loss. Rather it has come from ratching up the intensity in pedal to the metal training.

Do you know how many calories you average per day, and the mix of carbs, proteins and fat?

I look at fat lose like trying to start a wood-burning stove stuffed with seasoned oak. Very hard to ignite, takes lot of kindling, but once ignited it burns very well.

As an alternative, are you open to a 24 hour fast? Or how about Dave Draper's formula that he describes as "drawing a line in the sand" to see how motivated you are. A 3-day diet of only tuna and water, maybe toss from green vegetables in there. I believe either one of those would do a better job of igniting your seasoned oak than what you propose.

Just a thought.

Have fun at your seminar. And remember, something is better than nothing. Pushups and burpees while you are gone will do the job!

[Rufiedodg]

Thanks for the reply Mr. P

I know my caloric intake is between 3500 and 4000. Probably a bit much, but I don’t eat unless I’m hungry. More times than not during my evening meal (which usually consists of beef or fish and a lot of broccoli or cauliflower-fibrous carbs), I’ll need some more quick carbs just to cure the hunger. I’ll usually have a bowl of grape nuts with some milk. My thinking was to try and eliminate the bowl of cereal at night, but I know I will go to sleep hungry.

I like the ideal of a fast, but always thought that not eating for 24 hours had to result in some muscle and strength loss. I believe it was Cursor who was absolutely against fasting because of this very reason.

Fasting has always been in the back of my mind as a good thing to do (and not just for loosing weight). I think the key to a successful fast without loosing strength and muscle is timing ( obviously). The fast would have to take place on a planned couple of days rest.

If you get time Mr. P I would like to hear your experience with fasting. I just may give it a shot.

Once again thanks for you imput

Dan

Many years ago I did a 3 day juice fast. Mentally it was tough, particularly the first day. Interesting is that is got easier then on. At the end of the 3 days, my clothes sure fit alot looser. And I felt really energized. I learned a valuable lesson from that experience. Ease back into the real food. I ate a pizza after breaking the fast and I felt absolutely horrible afterwards.

As a Catholic, I will observe the requirement of abstinence and fast for this upcoming Ash Wednesday (as in two days from now). But a Catholic fast is a bit easier as we are entitled to one meal or two small meals that should be no more than one meal. I figure that "entitles" me to between 800-900 calories which I will eat, below the 3,000 calories that I have been averaging as of late.

When I jumped on the scale after last Ash Wednesday, my morning BW was 5 lbs. less than the previous morning. Sure there was water weight involved. Fasting does wonders for training your mind to not be so dependent on excess food consumption. Thank God there are only two days a year that I am required to observe this type of fast.

Loss of strength. I have nothing to offer as I don't consider myself a strong person. I personally have a hard time believing that an occasional fast will do much strength damage if you are doing all the right things on the other days.

Hope this helps Dan.

[Rufiedodg]

Thanks Mr. P for the comments--

I may give it a try. And this week would be a good week to try since I'll be out of town anyway--exposed to restaurant food.

Aside for the concern about loosing mucle and strength- is a concern about my body trying to make up for the calorie deficit after the fast ( next couple of days ).

Good option though--As I said I may give it a try.

Thanks for the suggestion

I'll keep you updated

Dan

[Rufiedodg]

Saturday, February 24th, 2007. 3rd week strength and endurance phase

1 set of 12 reps, then 1 more set of as many as I can--except for Leg exercises ( after warm-up of course )

Workout A
--------------Weight
Leg Extension -----5x90, 5x100, 5x130, 5x140, 5x150
Leg Curl -----5x100, 5x110, 5x130, 5x140, 5x150
Seated Calf Machine -----12x115 (PR), 11x115
Lat Pull Down -----12x163 3/4 (PR), 6x 163 3/4
DB Incline Press -----10x80, 5x80
BB Shoulder Press -----12x110 (PR), 5x110
Close Grip Bench ----- 12x135 (PR), 8x135
Alternating DB Curl -----9x37.5, 5x37.5
Hanging Hip Curl------8x2lb leg weights
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I decided to add another set to each exercise in the hopes of better stimulation. I'm forced to eliminate squats ( for a while at least) due to both hips being sore ( tendentious I think ). I thought a good mix of stretching and deep tissue massage would help with the hip soreness, but so far it hasn't. I wish I could discover as good of stretch for hips as I did forearms.

I set a few PR's but by in large felt pretty sluggish.
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Once again I was unable to pursue a planned workout this week--this time due to lack of sleep ( that is 3 missed for the year ). During my trip to SLC for training I'm guessing I got a total of 6-8 hours sleep in 3 days. I wish I knew why. I guess I always have a hard time sleeping while out of town, although this time was worse. I'm not any more worried about anything than usual.

I tried a 24 hour fast on one of my days out of town. The fast was much easier than expected. I really didn't get noticeably hungry until the 18 hour. I weighed myself this morning hoping to see some weight loss but none to be found. I weigh close to the same as last week. I did'nt eat well while out of town though, which could explain the no weight loss. I had a beer or two ( no more than two) every night too, which didn't help. For some reason I fail to think rationally when out of my own environment. I'm going to try another fast soon, while in town where eating patterns are easier to maintain. We will see what happens.

Thanks for reading
Dan

[Rufiedodg]

Sunday February 25th.
Week 3 Strength And Endurance Phase

Rowing Intervals 4 X 750 meters @ 1:55 ( average 500 meter pace ) with 4:00 break between--105 Drag Factor

750 meter warm-up @ 2:11.7 ( average 500 meter pace ) 23 SPMS

(1)750 meters @ 1:54.9 (average 500 meter pace ) 27 SPM---HR 181
(2)750 meters @ 1:54.9 (average 500 meter pace ) 27 SPM----HR 184
(3)750 meters @ 1:54.8 ( average 500 meter pace) 29 SPM ----HR 184
(4)750 meters @ 1:54.8 (average 500 meter pace ) 29 SPM-----HR 184

750 meter cool down @ 2:37.5 ( average 500 meter pace ) 22 SPM

15 minutes of stretching
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These intervals were performed at 1 sec average 500 meter pace faster than the same protocol 2 weeks ago. I was hoping perceived effort would be the same as 2 weeks ago, but definitely harder this time. HR's were a little higher at each interval as well. This session really tested my spirit. My body and mind were telling me to quit after the 3rd interval but my spirit wouldn't allow it. I had to dig really deep to go under 1:55 the last interval. This is why I like planned workouts--if I hadn't planned the pace before the session I would have never gone as hard as I did. As Mr.P would say--this was pedal to the medal all the way. I will definitely give myself a big fat A for effort on this session!
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Im happy with progress on rowing, running, and lifting ( somewhat ), but must do something different to reach my 07 gaol of 17% BF. I'm not quite sure what I'm going to do, but realize I must do something different in order to make it happen.

Thanks for reading

Dan

Hi Dan,

It's interesting that you didn't find the fast day that difficult as that was my experience, although I did eat some food that day (around 800 calories as compared to a normal 2,900 calorie day for me). My BW was down by 3 lbs. the following morning, and 4 days later it was back to normal at 180 lbs.

I think it is going to just take longer for you to reach that goal, but you are doing all the right things. As long as the weighted load becomes progressively heavier, and the treadmill running/rowing becomes progressively more demanding, you are moving in the right direction. So all this is an excellent opportunity for you to work on your patience. Because what are you going to do when you achieve your goals? Absolutely nothing different than what you are currently doing. Training, more training, and more training, ever so carefully and with precision, adding more resistance and intensity.

Thanks for stopping by my journal and posting your kind comments. Truth be told, no man who has 29 years of matrimony under his belt doesn't have quite a few nights sleeping on the couch. It goes with the turf. But thanks for your kind words nonetheless.

Keep moving forward!

[gymgirl]

HI, Dan!

sorry been playing catch-up!

congrats on those PR's! that shoulder press x12 is very impressive. Sorry to hear your hip is still bugging you. Have you been icing it at all? the only thing that has seemed to help mine is ice in the morning, heat at night and lots and lots of foam rolling. mine is very tender to the touch. i'm surprised the deep massage isn't working either...:confused:

it's always so hard to eat properly when you are out of town or out of your element for that matter.

keep up the pedal to the metal workouts—you're doing grrrrrrreat (as tony the tiger would say!)

[Lady C]

How was SLC? Too cold for me so I moved.

BTW: Utah beer is <2% alcohol (State Law) so it is mostly water.

[Rufiedodg]

Originally Posted by Lady C

How was SLC? Too cold for me so I moved.

BTW: Utah beer is <2% alcohol (State Law) so it is mostly water.

Hey Lady C

Thanks for stopping by.

Got a way from the cold but now you’re putting up with crime. It was you that talked about not jogging in your neighborhood wasn’t it?

Life is a never ending series of tradeoffs its seems

SLC is growing by leaps and bounds. They are building all over the place. It took me 30 minutes to get from NSLC to Centerville during rush hour. Traffic all over the place.

I miss Cursor’s activity. He sure seems uniquely smart.

Hey--we finally got rid of that anoying nut that used to post on the "diet" catogory all the time. We outlasted him. Good for us!

Dan

[Rufiedodg]

Originally Posted by gymgirl

HI, Dan!

sorry been playing catch-up!

congrats on those PR's! that shoulder press x12 is very impressive. Sorry to hear your hip is still bugging you. Have you been icing it at all? the only thing that has seemed to help mine is ice in the morning, heat at night and lots and lots of foam rolling. mine is very tender to the touch. i'm surprised the deep massage isn't working either...:confused:

it's always so hard to eat properly when you are out of town or out of your element for that matter.

keep up the pedal to the metal workouts—you're doing grrrrrrreat (as tony the tiger would say!)

Hey GymGirl

Thanks for stopping by.

If your hips are sore to the touch, I’m quite surprised at how you’re able to continue using them as you do. Those overhead squats you just did had to hurt.

Yet another example of your enthusiasm. Quite rare that

I do not know of any girl in the whole wide world that can rattle off as many pull-ups as you!

I’m really rooting for your success in the photo shoot. I don’t know of anyone more deserving than you.

Dan

[minime]

beer with 2% alcohol? Does it still have over a hundred calories for a bottle?

Dan your workouts are looking good, and good job on making it through that fast. I don't think I could do it, i would be so weak and grumpy!

[gymgirl]

awww thanks dan, you are too kind.

the OHS's hurt the worst, but I am best friends with that foam roller.