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

[Rufiedodg]

Saturday, February 10th, 2007. 1st week strength and endurance cycle

1 set of 12 reps only--except for squats ( after warm-up of course )

Workout A
--------------Weight
Squat -----5x120, 5x140, 5x165, 5x185, 5x205
Leg Curl -----165--ties PR
Seated Calf Machine -----110--ties PR
Lat Pull Down -----162.5--ties PR
DB Incline Press -----80--did 11 reps
BB Shoulder Press -----105--ties PR
Close Grip Bench ----- 120
Alternating DB Curl -----37.5--did 10 reps

This session should allow me to set some PR's in 2 weeks ( when this work-out rolls around again ). I equalled my PR's in most lifts therefor cant complain at all. I've lost 4 1/2 pounds since January 1, without loosing any strength. My thinking is it most all be fat!
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Had a emotionally draining week this week. My wife's friend ( since 4th grade ) visited us from another state. She found out her husband of 20+ years was secretly seeing another woman. There were a couple of nights of some emotional conversation. Although she is incredibly successful ( owns her own business, has a good savings, fit, good mom etc. ), she told us that she suffers from low self esteem. She even has thoughts of suicide.

With a good amount of prodding we found out that she was molested by her step father ( from age of 8 until 14 or 15 ). She has suppressed the issue for 25 years ( she is now 40 years old ).

The shocking thing is that the man is still married to her mom, and both visit her from time to time. How can you have any self esteem and allow an abuser into your house? Crazy

Our recomendation of course was to deal with the abuse and get the abuser out of her life. Believe it or not--I don't know that she will.

Quite shocking how someone can be SO successful ( in everything ) yet suffer from low self esteem

Anyway, I lost a couple of nights sleep and missed a work-out as a result. My body does not handle stress well at all. It is amazing to me how people can go day after day and hardly ever miss a workout. Different reactions to stress is my guess
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Rowing intervals tomorrow. Cant wait!

Thanks for reading

Dan

Hi Dan,

Great workout. Your training definitely has structure and purpose and with your continued "doing the work", it's going to be a great fitness year for you.

Sad about your friend. The scars of sexual abuse are hard to heal. Takes lots of professional counseling, for the rest of her life without a doubt, plus lots of prayers. What you shared really made me stop and think about the suppressed pain your friend suffers. Maybe the opening up she did while in your company is the start of a lifetime healing journey. That would be my wish.

Enjoy your weekend!

[.V.]

Times like you've described can be very stressful. She may or may not follow the course of action you feel is appropriate. The victim of any kind of sexual assault whether they were a child or an adult when it happened will have to find their own way to manage and deal with it. They will not always respond the way we feel they should. Perhaps even at times develop a mild form of association with the aggressor. This is one of the many reasons crimes like this often go unreported and unpunished.

Just be there for her, be supportive of her, and be a good friend in whatever way she chooses to manage this part of her life.

As for you, the sleepless nights and missed workouts are totally understandable. Don't let this thing control your life either though. Get some rest and do your workouts.

I'm looking forward to following this new journal. As usual, If I don't have anything constructive to say or add, I'll often not comment..but I'll be reading and doing a "pierini"...privately cheering for you.

[minime]

hey dan : that is very sad about your friend. It is hard to imagine sometimes that somebody who appears so outwardly successful, can be suffering so deeply on the inside. I am sure it is the case for many.

It is good to hear that she has opened up about it to you and your wife. This could be a very big step in the healing process. I think that keeping something so destructive to yourself can only exacerbate the problem : by sharing with others the load can be lightened.

Hopefully she will find the peace she deserves.

Looking forward to reading your new journal! first workout looks good - and good luck with your rowing intervals!

[CF-OC_gal]

Dan you are a good man for caring.

Don't let these things get to you too much. The world needs more strong men. You'd be shocked at the stories most strong women could tell. I know many. I hope she kicks her cheating-assed husband to the curb. (end of rant)

Rowing rocks ----- go "Rude-dog"

[Firehawk]

Everyone has secrets. Sorry to hear, nice of you to be there for her.

[gymgirl]

Originally Posted by Brat

I hope she kicks her cheating-assed husband to the curb. (end of rant)

can I get an "AMEN" to that.

Wow Dan, that is just awful. Your wife's friend is very lucky to have the two of you in her life. Let's hope this starts the healing process for her. Gosh i don't even know what to say...

I hope you are able to get some rest, and get back into the swing of things...and don't forget to take care of yourself too.

[Rufiedodg]

Sunday February 11th.
Week 1 Strength And Endurance Phase

Rowing Intervals 4 X 750 meters @ 1:56 ( average 500 meter pace ) with 4:00 break between--105 Drag Factor

750 meter warm-up @ 2:15.1 ( average 500 meter pace ) 21 SPMS

(1)750 meters @ 1:55.9 (average 500 meter pace ) 27 SPM---HR 179
(2)750 meters @ 1:55.3 (average 500 meter pace ) 27 SPM----HR 183
(3)750 meters @ 1:55.4 ( average 500 meter pace) 29 SPM ----HR 183
(4)750 meters @ 1:55.6 (average 500 meter pace ) 29 SPM-----HR 183

750 meter cool down @ 2:34.3 ( average 500 meter pace ) 22 SPM

15 minutes of stretching
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This was a real hard session. Much harder than what I had expected going into it. I knew after the 1st interval I was in for a challenging morning. I really didn't want to continue but I could'nt have lived with myself if I did'nt. I just could not get comfortable at all while doing the last 3 intervals. Because this session was supposed to be challenging, but not extremely difficult, the smart thing to do would have been to back off a bit, but I have a hard time doing that. I don't mind the work-- just know from experience the price payed for pushing too hard at the wrong time in the phase.

I'm guessing the session was harder do to the crazy week.
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Thanks for all your comments regarding my wife's friend. I don't think my reaction to the situation was any different than any of yours would have been--given the circumstances. My system ( for some reason ) is more sensitive to surprises (work related or home) than most. I think most of you would have slept just fine.

I'm keeping track of planned workouts missed due to these surprises. So far I've missed 2 since Jan 1st ( 1 work related, and 1 home ). This could play out to be a big factor ( over time ) in progression for me because I only have 3-4 planned workouts a week ( this is pretty much all I'm able to do and still recover OK--at least for now ).

Anyway--something I may have to put some effort into controlling better ( if possible )

Thanks for reading

Dan

[Rufiedodg]

TUESDAY FEBRUARY 13, 2007

Week 1 of strength and endurance phase

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


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

Dropped from 60LBS assistance to 50LBS. Did a total of 24. Previous best is 27, but that was performed with 60LBS assistance. Although slow, I think I’m gaining some ground

BW Parallel Bar Dips with 2 minute rest between sets

1--------11
2--------6
3--------5

I’m only doing dips 1 time every 2 weeks (alternating with push press). I did a total of 22 which is the same as 2 weeks ago.

Treadmill Run @ 1% grade

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

15 minutes of stretching

This is the best running session I’ve had since starting Jan 07. This is the first time I could go more than 10 min @ 6MPH without going anaerobic. At the 10 minute mark my HR was 166 so I knew that I could get in at least another 5 minutes. At 15 minutes my HR was around 170 so I finished off another 5 minutes. Finally some running progress! I can now actually envision my 07 running goal happening

Thanks for reading
Dan

Great job today Dan. Keep moving forward.

Go Dan go!

[.V.]

Originally Posted by Rufiedodg

Dropped from 60LBS assistance to 50LBS. Did a total of 24.

This is the best running session I’ve had since starting Jan 07....I can now actually envision my 07 running goal happening

::

[Rufiedodg]

Thursday, February 15th 2007
Week 1 of strength and endurance phase


Plank Hold—2 minutes
Hanging Hip Curls__10 reps
Captain Crunch with 50LBS__12 reps


Treadmill Run @ 1% grade

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

15 minutes of stretching

This is the second time this week I’ve been able to complete 20 minutes at 6MPH without going anaerobic. I’m adapting! This is only the second time too, since I started running where I’ve been able to do a second session in the same week. I’m starting to recover faster!

If I feel the same (good) next week, I will speed it up a few MPH while staying with the same 20 minute duration. The second session will remain the same.

For now, I want to keep these running sessions aerobic to widen the base and stay recovered as much as possible

Thanks for reading

Dan

[minime]

great work dan!

[Rufiedodg]

Saturday February 17th, 2007
Week 2 Strength and Endurance Phase

Weight Workout B

Front Squat-----5x95,5x115,5x135,5x155,5x155
Leg Curl—5x100,5x110,5x130,5x140,5x150
Standing Calf Raise—310x20
Standard Grip Pull-Ups—50LBS assistance--10 reps
Barbell Bench Press—190x11
Dumbbell Shoulder Press—60x8
Tricep Cable Pushdown—95x11
Oblique side bends--25x12

Tried front squats for a change of pace, and to try and spread the stress a bit. My hips have really been hurting. Although "front squats" seemed to keep the stress off the hips a bit, they hurt worse than yesterday. I may have to stay away from squats altogether for a while.

As for the rest of the work-out, I missed most of the targets I had hoped for when planning it. I had hoped to match my PR's in all the above exercise, but unfortunitly fell way short in most of them. I actually felt strong but seemed to lack the endurance to make it happen. This could be the aerobics taking a toll. I just started back with an aerobic routine at the first of the year.

This was not a good workout but I'm not too concerned. We will see how it goes when this work-out comes around again in 2 weeks

Rowing tomorrow--cant wait!

Thanks for reading

Dan

Hi Dan,

The busy-ness of my work is making it harder for me to keep up, but I have a moment now and I just wanted to tell you good job on your last running workout. Breakthroughs take time and patience, and consistent training but bear alot of fruit when they harvest. Keep up the good work.

As far as today goes, I wouldn't be so quick to "blame" it on the cardio. It could have been just one of those random event workouts that occur from time to time. Or, maybe it's just that time of the month for you as the ladies like to say from time to time.

Keep the pedal to the metal and moving forward. Enjoy the rest of your weekend!