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23-May-07, 07:37 AM
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#661
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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yes it's very tough, but it's a great workout. That sounds like a good place to start Rats, then just work your way up as you get stronger. And thanks for the comments everyone else. I used Sunday as a rest day, and then monday I was deadlifting and tossing piles of sod for 11 hours, so I was too spent for the gym. Here's tuesdays workout...
Chinups
Bw x 6
+25 x 6
+35 x 6
+45 x 4
Lat Pulldowns (Nautilus)
230 x 8
250 x 6
Lat Pulldowns (Cable)
230 x 6
230 x 5
I've been very busy lately so it's hard to find time to post on here, but I'll do it whenever I can.
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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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25-May-07, 01:27 AM
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#662
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Work has been very strenuous lately, but I have friday and monday off, so I'll have plenty of time to rest and get in some good workouts. 
Updated some progress pics as well.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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25-May-07, 03:03 PM
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#663
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Got in a nice leg workout today after getting a TON of sleep on my day off.
Front Squats
160 x 6
160 x 7 (PR)
Last weeks best was a difficult 155 x 6. These are still feeling really good and I hope to progress to bodyweight for reps (175). Pushed out an extra rep on the second set just because I knew I had it in me.
Leg Extensions (Quads)
230 x 6
235 x 6
235 x 6
Leg Curls (Hamstrings)
170 x 6
170 x 6
170 x 6
DB Lunges
60's x 6 each leg
60's x 6 each leg
In between the accessory work I was working on balance and lateral drills for my ankle. I may go for a timed mile run later tonight also.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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25-May-07, 04:17 PM
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#664
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 30
Posts: 3,202
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nice lookin front squats! and I really like your new avatar! lookin' good!
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25-May-07, 09:02 PM
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#665
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Friday May 25th
1-Mile Run (Outdoors on track)
Time: 6:15 ( PR)
This was a huuuge PR. I think the best I've done in the past is just under 7 minutes. The first 800 split was 2:55, so I may have started out too ambitious, but I gutted it out. I'm really happy with this!  :
And thanks for the compliments Nadia. I appreciate it! I added some photos to my progress picture thread, so if you like the avatar, then check those out as well. 
I'll be trying to throw in crossfit workouts into my routine when I can. Work is making it difficult to get in 5-days of max-ot, so I'm gonna mix it up a little. Any suggestions on some WOD's to tackle?
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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25-May-07, 11:57 PM
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#666
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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That's a great PR Eric, congrats. Pace management is very difficult on the track, unlike the treadmill where you can control the pace.
I know that feeling after 800 meters knowing that you've got to repeat it. In an ideal world, you want a negative split (the last 800 meters faster than the first 800 meters).
Did you bend over hands on knees after you finished? I do that all the time.
As far as a workout, here's one that I've done twice that kicks my butt royal every time I do it. It's from Ross Enamait's "The Underground Guide to Warrior Fitness":
4 rounds for time of the following:
12 burpees
24 pushups
36 BW squats
400 meters run
In a perfect world, this is an outdoor workout but I have only done it indoors. |
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26-May-07, 02:21 AM
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#667
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thanks for posting Pierini. I was definitely spent after the run. I went hands on knees as soon as I crossed the line, and then walked a few yards and layed down in the grass. It was a nice mix of success and exhaustion. I just stared at the sky for awhile and stretched out.
One of my goals for '07 is a 6-minute mile, so this lets me know that I'm close.
And that sounds like a great workout, I think I'll give it a shot Monday. What's a good time for that? Under 10 minutes?
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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26-May-07, 09:21 AM
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#668
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Under 10 minutes would be a phenomenal time.
I'd have to check my journal but I believe my time was in the 25-26 minute range.
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26-May-07, 09:29 AM
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#669
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Under 10 minutes would be superhuman.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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26-May-07, 10:28 AM
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#670
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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haha yea I thought about it a little more and realized that time would probably be ridiculous
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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26-May-07, 01:03 PM
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#671
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Saturday May 26th
BB Bench
205 x 5 (PR)
135 x 10 (Bottom half, explosive reps)
155 x 6 (Bottom half, explosive reps)
I probably could have gotten 6 at 205, but no spotter today. I decided to try the other sets because I'm slow off the chest, and I know that's what's holding me back on bench. My triceps can easily handle more weight once my chest catches up. Those sets were done keeping the chest under constant tension.
Dips
+70 x 7
+80 x 4
Both were PR's. Previous best was +70 x 6 .
DB Flyes
50's x 6
50's x 6
Pec Fly Machine
125 x 6
125 x 6
Dips (Again)
Bw x 20 (PR)
Previous best was 16 reps I believe. Nice that I could still get 20 reps after a full workout.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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26-May-07, 01:30 PM
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#672
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 30
Posts: 3,202
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Hot damn that is a GREAT 1mile time. Fantastic job Eric. I enjoyed your description of how you felt after crossing the finish line.
Also, congrats on the bench and dip PR's!
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27-May-07, 10:36 AM
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#673
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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You thought about doing paused work on the bench to work the bottom end? Nice PRs.
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28-May-07, 09:34 PM
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#674
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Greg, Yea I'll probably work in some paused sets next session. Didn't try it this time because I didn't have a spotter.
Monday May 28th
Complete 4 Rounds of:
12 Burpees
24 Push-ups
36 Squats
400m Run
Time: 18:28
This is one of those workouts that looks a lot easier on paper. I was thinking to myself, "Well, it's only a total of one-mile, with a few things in between." But it is wayyyy harder than it looks. The burpees and squats were absolutely killer by the 3rd and 4th rounds. I went right to laying on the grass when I was done.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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28-May-07, 10:56 PM
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#675
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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That is a great time! Everyone who has done this WOD knows how tough it is.
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