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24-Sep-07, 12:03 PM
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#721
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Good job on everything.
I have no doubt that you'll get the 1.5 miles in a sub-10 minute performance. Pace yourself so that your last 600m is superstrong.
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24-Sep-07, 11:52 PM
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#722
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thanks Pierini, I know I have it in me, so I'm looking forward to it.
I added in another small workout tonight while I was training a few people. Just some chin-ups in between their sets.
Chin-ups
BW x 18, BW x 16, BW x 17
I told the guys I was working with that I'd give them a dollar if they could match my last set of chin-ups with their last two sets... Meaning they would have to get 17 chin-ups in two sets. They did well, but the closest they got was 15 (9 and 6). I'll have to avoid these kind of bets though soon, because they're improving fast!
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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26-Sep-07, 12:09 PM
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#723
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Hang Clean and Press
45 x 10 (warmup), 95 x 8, 115 x 6
No legs used again, felt pretty solid even though I haven't done hang cleans in a long long time. I'm gonna try to incorporate more olympic lifting in my routine because I miss it.
Arnold Press
45's x 8, 50's x 8, 50's x 8, 50's x 7
1.25 Mile Run - 8:25
Pretty easy pace again, I think the 1.5 mile test is on Friday. Under 10 minutes seems reasonable after todays run.
Notes: I've been really sore and tired the last few days. I may need to deload next week or take a week off completely. I think AM workouts plus training/working out with other people at night is starting to catch up to me. I'll try to lower the volume next week.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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28-Sep-07, 11:39 AM
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#724
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Front Squats
45 x 10, 115 x 5, 135 x 5, 160 x 5, 180 x 5, 200 x 3(PR), 160 x 8
There's no end in sight with these. Feeling very strong and I'm still taking them to the floor.
1.25 Mile Run - ~8:05
Felt strong on this also. Still waiting to get tested for 1.5 miles. I guess we're waiting until next week.
Bench and possibly weighted pull-ups later this evening.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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29-Sep-07, 08:06 PM
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#725
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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BB Bench Press
205 (6 x 3)
Really solid. Moving into uncharted waters next week 
Lat Pulldowns
130 x 5, 150 x 5, 170 x 5, 190 x 5, 215 x 3
Chin-ups - Bw x 18 ( ties PR)
Dips - +45 x 10
Db Curls - 50's x 8
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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03-Oct-07, 01:39 AM
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#726
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Practiced olympic lifts today. Workout was kind of all over the place, but here's some of the basics...
Squat Clean and Press
95 x 10, 115 x 10, 115 x 10, 135 x 3, 145 singles
Sets at 115 really got the heart rate up. I was just working on getting comfortable with squat cleans.
Arnold Press
50's x 10, 50's x 10
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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03-Oct-07, 01:28 PM
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#727
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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1.5 Mile Run - 9:48 (PR)
Had enough in the tank to sprint the last 200m, so that's a good sign.
DB Rows
100's x 5, 100's x 5
Wide-Grip Pulldowns
180 x 8, 180 x 8
Seated Rows
180 x 8, 180 x 8
Chin-ups - BW x 12
Pretty tired at this point.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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03-Oct-07, 02:12 PM
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#728
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Good job on the 1.5 mile run. I knew you could do it.
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05-Oct-07, 12:09 PM
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#729
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Had a good nights sleep and felt good this morning.
Front Squats
120 x 5, 140 x 5, 165 x 5, 185 x 5, 205 x 3 (PR), 165 x 8
1.5 Mile Run - 9:42 (PR)
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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05-Oct-07, 02:51 PM
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#730
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Good job on the run for sure.
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05-Oct-07, 06:14 PM
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#731
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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You are where I was earlier in the year with running, one PR after the other. My guess is that you have more in your tank so why not challenge yourself some more and see where that challenge leads you. You'll back off when your body tells you that enough is enough, or the weather starts to get to darn cold to want to do it anymore.
Good job again!
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05-Oct-07, 06:44 PM
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#732
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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I plan on continuing to push it with running. Today was pretty tough, but I still feel like I can do better. We are running 1.5 miles every m/w/f in fitness class, so I have plenty of opportunities to set PR's. I'll probably throw in a 3 mile run soon and see how I do. I wish the weather would stay nice because running outside is soooo much better than a treadmill.
And thanks Greg.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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07-Oct-07, 03:10 PM
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#733
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Registered User
Join Date: May 2004
Posts: 1,269
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workouts are looking good eric, great job on the running pr's!!
__________________
Stand Strong
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10-Oct-07, 11:25 AM
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#734
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Monday's workout consisted of squat clean practice, db and bb snatches, some turkish get-ups, and handstand holds. A lot of new things for me. I'm taking the rest of the week off because I've been feeling sick lately and I know I'm due for a little break.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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12-Oct-07, 06:36 PM
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#735
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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I was getting very anxious and I couldn't wait til monday, so I did a small workout today.
DB Snatches
60's x 2, 65's x 2, 70's x 4, 75's x 2
Deadlift
worked up to 315 x 6, not bad as I was tired from the previous exercise.
Handstand holds and small sets of handstand pushups
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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