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17-Apr-07, 11:10 PM
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#601
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thanks a lot Pierini. My ultimate goal would be sub-20 minute, but my goal for this year is sub-23 minutes. I'm gonna see if I can get the sub-23 next workout, I think I have it in me right now.
I'm gonna keep doing these 3-mile runs until I hit a wall. At that point, I'll start doing the slower paced, longer distance runs.
As for the speed work, it will start as soon as the weather clears, which looks to be this weekend. I can't wait.
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__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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17-Apr-07, 11:15 PM
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#602
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Nice 3 mile time man. If you're going exact if I were you I'd push to 3.1 miles just to get the complete 5k  |
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17-Apr-07, 11:21 PM
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#603
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Is it 3.1? I thought it was 3.2 for some reason. Either way, I still have a ways to go before I'm happy. And even then I won't be happy. Gotta keep pushing further.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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18-Apr-07, 01:49 AM
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#604
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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5 kilometers = 3.10685596 miles  : |
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18-Apr-07, 04:43 PM
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#605
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Wednesday April 18th
Not a good day today. Extremely sore from yesterdays run, and no time for a pre- workout meal.
BB Bench
185 x 1,1,1,1,1,1
Trying singles for a bit, hopefully working up to 225. This was easy, as expected.
Incline DB Bench
75's x 8
This may be a PR, not sure.
Squats
225 x 6
185 x 10
I had to cut both sets short because of knee pain. I need to get better running shoes and not have my squat day be the day after a hard run.
Back Extensions
185 x 10
200 x 10
This was on a Nautilus machine. Didn't have it in me to deadlift today.
Lat Pulldowns
200 x 10
200 x 10
Kept it short as I've felt nautious all day. I may be catching something.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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22-Apr-07, 10:10 PM
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#606
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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I was sick for a few days, so I took some time to recover. Enjoyed a beautiful weeked. I played a round of golf on saturday and went to a Triple-A baseball game on sunday. Also did some moderate cardio and bodyweight exercises. I feel refreshed and ready for the upcoming week.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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23-Apr-07, 11:55 AM
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#607
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Monday April 23rd
Squats
225 x 6
225 x 6
225 x 6
This was the first time that squats actually felt good since winter. I probably had a little more in the tank, but I'll take it.
Leg Press
500 x 6
500 x 6
SLDL
275 x 6
285 x 6
Real solid.
Calf Raises (on leg press)
450 x 8
500 x 8
500 x 8
500 x 8
I decided that continuous full-body workouts are not effective with the cardio I've been doing. My leg strength was suffering quite a bit. I've had the most success with max-ot, so I'm switching back to that. I'll be able to do my running later in the week and have time to fully recover for leg day.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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24-Apr-07, 01:06 PM
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#608
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Tuesday April 24th
"Arms & Abs"
BB Curls
95 x 6
105 x 6
Awkward, probably switching to e-z bar.
DB Curls
50's x 6
50's x 5
Cable Curls
115 x 6
Tricep Pushdowns
185 x 6
195 x 6
Skull Crushers
85 x 6
85 x 6, 10 presses
Wrist Curls
20's x8, 25's x 8, 30's x 8
Leg Lifts
0 x 12, +20 x 8
Decline Crunches
25 behind head x 8
35 behind head x 8
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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25-Apr-07, 11:48 AM
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#609
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Wednesday April 25th
"Shoulders/Traps"
Standing OHP
95 x 6
105 x 6
115 x 6
DB Shoulder Press
55's x 6
60's x 6
Lateral Raises
35's x 8
35's x 8
BB Shrugs
275 x 8
275 x 8
Upright Rows
85 x 8
85 x 8
*Note: Bodyweight is almost under the 180 mark! Pics to come once that happens. I'm quite a bit more lean than the last pictures.
Cardio
Exercise Bike:
Time: 15:00
Distance: 6.35 miles
.07 away from a PR, not bad.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 25-Apr-07 at 12:40 PM.
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26-Apr-07, 01:21 PM
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#610
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thursday April 26th
"Back"
BB Rows
185 x 6
195 x 6
205 x 6 ( PR)
Really surprised myself with these today, approaching Greg status, haha.
Lat Pulldowns
215 x 6
215 x 6
Back Hypextensions (Machine)
200 x 6
205 x 6
210 x 6
210 x 6
Substituted these for good mornings, squat rack was occupied.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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26-Apr-07, 01:48 PM
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#611
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Registered User
Join Date: Feb 2007
Location: Tampa fl
Posts: 456
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Pulling some nice weight there. I don't think I've ever seen the back extension machine.
__________________
"If I have seen further it is by standing on the shoulders of GIANTS"
Sir Isaac Newton
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26-Apr-07, 04:27 PM
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#612
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Quote:
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Originally Posted by Eric_B
Thursday April 26th
"Back"
BB Rows
185 x 6
195 x 6
205 x 6 (PR)
Really surprised myself with these today, approaching Greg status, haha.
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lol thanks man. it seems the rows get exponentially harder. nice job 205 for reps isn't easy. |
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26-Apr-07, 04:59 PM
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#613
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Quote:
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Originally Posted by trainerty
Pulling some nice weight there. I don't think I've ever seen the back extension machine.
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Thanks. The machine looks similar to this..
Product Detail - Nautilus Nitro® Low Back
It's pretty much like the weighted crunch machines, except you're going the other way.
Yea Greg 205 was pretty tough, but I think I have more in me. It's been a long time since I did Rows with a barbell. I've been using 100lb DB's for Rows pretty comfortably, so that gave me some confidence. Pulling movements have always been a strong point for me though.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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27-Apr-07, 09:23 AM
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#614
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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If you can do the 100 lb DBs for reps you should be able to get more than 205 on the BB. Don't let it psyche you out!
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27-Apr-07, 06:32 PM
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#615
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Not a good day today. 3 hours of sleep and about 1000 calories yesterday equals a pretty poor workout. Lats were also beat from yesterdays workout, so overall not a good day for benching.
Friday April 27th
BB Bench
195 x 5
185 x 6
185 x 4
Not good. Expected to get 3 sets at 195, failed on the 6th rep after pushing for a good 5 seconds. Kinda set the tone for the rest of the workout.
DB Bench
75's x 6
75's x 5
75's x 6
Dips
BW x 10
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 28-Apr-07 at 01:59 PM.
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