5/30/12
2.03 Miles
Time: 19:00 (9:22/mi)
Avg Heartrate: 146
Notes
Really quick/short run last night just to get some blood into my legs. I'm seeing some solid signs already though regarding time and heartrate. 9:22 isn't fast, but for me thats at a relatively low heartrate.. really I was just jogging. So, I hope as I continue with this my speed really starts to take off. I *should* be an ok distance runner, or at least good at long sprints since I have long legs.
Thursday, May 31, 2012
Tuesday, May 29, 2012
Small Workout
5/29/12
Small Workout
Chins supersetted w/ Dips
6; 6; 7
10; 10; 10
Facepulls supersetted w/ Back Extensions
40x16; 40x16; 40x8
20; 20; 10
Notes
Bah... very sore and tired. I was supposed to run tonight, but deep stretching didn't even temporarily reduce the extreme soreness in my legs.
Saturday I ran for the first time in probably 8 months (besides sprints). Sunday, even while my legs were sore I decided to run again. Monday, I did super deep squats on sore legs, along with glute hams, and a bunch of other newer shit I haven't been doing. Low and behold, I'm sore as fuck.
Today I signed up to run a 10k exactly 10 days from now. lol.
Small Workout
Chins supersetted w/ Dips
6; 6; 7
10; 10; 10
Facepulls supersetted w/ Back Extensions
40x16; 40x16; 40x8
20; 20; 10
Notes
Bah... very sore and tired. I was supposed to run tonight, but deep stretching didn't even temporarily reduce the extreme soreness in my legs.
Saturday I ran for the first time in probably 8 months (besides sprints). Sunday, even while my legs were sore I decided to run again. Monday, I did super deep squats on sore legs, along with glute hams, and a bunch of other newer shit I haven't been doing. Low and behold, I'm sore as fuck.
Today I signed up to run a 10k exactly 10 days from now. lol.
Monday, May 28, 2012
Monday, May 28 - Heavy Strength Day
Squat
315x5 @ 8
365x5 @ 9
315x3 @ 8.5
Bench
225x5 @ 7
250x5 @ 8
250x5 @ 8
Row
185x5 @ 7
185x5 @ 7
185x5 @ 7
Glute Ham Raise
BWx8
BWx8
BWx8
Conditioning
3 rounds of:
52lb x 15 KB swing
70lb x 6 sandbag clean and press.
Notes
One of my favorite full body templates: Squat, bench, row. Guaranteed to get you diesel. I'll keep the strength stuff relatively light the next few weeks to get my groove back and build a base back up. I need to be careful not to overdo it since I'm really emphasizing cardio/conditioning/aerobics for the next couple months.
Sandbag work is just amazingly killer. I'm excited to get creative and do some crazy shit.
315x5 @ 8
365x5 @ 9
315x3 @ 8.5
Bench
225x5 @ 7
250x5 @ 8
250x5 @ 8
Row
185x5 @ 7
185x5 @ 7
185x5 @ 7
Glute Ham Raise
BWx8
BWx8
BWx8
Conditioning
3 rounds of:
52lb x 15 KB swing
70lb x 6 sandbag clean and press.
Notes
One of my favorite full body templates: Squat, bench, row. Guaranteed to get you diesel. I'll keep the strength stuff relatively light the next few weeks to get my groove back and build a base back up. I need to be careful not to overdo it since I'm really emphasizing cardio/conditioning/aerobics for the next couple months.
Sandbag work is just amazingly killer. I'm excited to get creative and do some crazy shit.
Memorial Weekend Runs
Saturday, May 26th
3.25 Miles
-38 minutes
-139 avg. heartrate
Sunday, May 27th
2.08 Miles
-21 minutes
-153 avg. heartate
I'm going to start running at least 3 times a week. I like the way it makes me feel. I'm actually surprised at how easily I could run 3 miles. I was definitely run/walking though and stopped frequently to take pics, etc. Being at a much lower bodyweight really pays off with this type of stuff. There is a half-marathon September 9th that I'm semi-contemplating training for. I don't know.
Right now I really am seeing the value of pure aerobic conditioning. I walk everywhere. DC is literally built on a swamp so its humid and hot as hell. Its nice to be in shape among other people that run, etc. My basic template for the summer is:
Monday - Heavy Strength training and Conditioning
-Squat, bench, bent row
-Some sort of H.I.I.T.
Tuesday - Small Workout and Run
-Dips/Chins, facepulls, etc
-Moderate Run
Wednesday - Light Run
Thursday - Heavy Strength Training and Conditioning
-Deadlift, press, weighted chins
-Some sort of H.I.I.T.
Friday - Optional Small Workout
Saturday - Long Run
Sunday - Off
These are some pics from my Saturday run:
3.25 Miles
-38 minutes
-139 avg. heartrate
Sunday, May 27th
2.08 Miles
-21 minutes
-153 avg. heartate
I'm going to start running at least 3 times a week. I like the way it makes me feel. I'm actually surprised at how easily I could run 3 miles. I was definitely run/walking though and stopped frequently to take pics, etc. Being at a much lower bodyweight really pays off with this type of stuff. There is a half-marathon September 9th that I'm semi-contemplating training for. I don't know.
Right now I really am seeing the value of pure aerobic conditioning. I walk everywhere. DC is literally built on a swamp so its humid and hot as hell. Its nice to be in shape among other people that run, etc. My basic template for the summer is:
Monday - Heavy Strength training and Conditioning
-Squat, bench, bent row
-Some sort of H.I.I.T.
Tuesday - Small Workout and Run
-Dips/Chins, facepulls, etc
-Moderate Run
Wednesday - Light Run
Thursday - Heavy Strength Training and Conditioning
-Deadlift, press, weighted chins
-Some sort of H.I.I.T.
Friday - Optional Small Workout
Saturday - Long Run
Sunday - Off
These are some pics from my Saturday run:
Saturday, May 26, 2012
Training Week Update
5/25/12
Warmup: 50kb swings, windmills, sitting in the goblet squat position.
Face Pulls
30x20; 30x20; 30x20
Dips
BWx10; BWx10; BWx10
Lat Pull Down supersetted w/ Side Laterals
100x12; 100x12; 100x12
15x8; 15x8; 15x8
Hammer Curls supersetted w/ Incline Fly supersetted w/ Bulgarian Split Squat
40x8; 40x8; 40x8
40x10; 40x10; 40x15
BWx8; BWx8; BWx8
Toes to Bar supersetted w/ Back Extensions
6; 6
20; 20
5/24/12
Deadlift
405x3; 455x3; 455x3
Press
135x5; 135x5; 135x5
Chins
BWX8; 45x5
Glute Ham Raise
6; 6
5/22/12
Chins
BWx6; BWx6; BWx6
Dips
BWx8; BWx8; BWx8
Toes to Bar
5; 5
Warmup: 50kb swings, windmills, sitting in the goblet squat position.
Face Pulls
30x20; 30x20; 30x20
Dips
BWx10; BWx10; BWx10
Lat Pull Down supersetted w/ Side Laterals
100x12; 100x12; 100x12
15x8; 15x8; 15x8
Hammer Curls supersetted w/ Incline Fly supersetted w/ Bulgarian Split Squat
40x8; 40x8; 40x8
40x10; 40x10; 40x15
BWx8; BWx8; BWx8
Toes to Bar supersetted w/ Back Extensions
6; 6
20; 20
5/24/12
Deadlift
405x3; 455x3; 455x3
Press
135x5; 135x5; 135x5
Chins
BWX8; 45x5
Glute Ham Raise
6; 6
5/22/12
Chins
BWx6; BWx6; BWx6
Dips
BWx8; BWx8; BWx8
Toes to Bar
5; 5
Monday, May 21, 2012
First DC Lift: Full Body
Squat
315x3
365x3
365x3
365x3
Chins
BWx8
45x5
Sandbag Clean and Press
120lb x 3
120lb x 3
120lb x3
So I hit up a Washington Sports Club today after my first day of work. It is literally 20 feet off the metro station I get off at coming home, and only a 4 block walk to the apartment. Unfortunately, like most gyms, its got everything I don't need. Tons of cardio, tons of bodybuilding machines, etc. The one squat rack had a rusted bent bar. Fuck that shit.
I realized how far I've come in regards to barbell lifting tonight. I'm not talking about the overall weight I use, but more so the precision I've developed through thousands of repetitions. I couldn't stand using a shit bar like that. I use a barbell for almost everything. I like feeling connected to the weight. A good bar will be straight (of course), but will also have decent bounce and smoothly spinning collars. All of this allows for bar control. Not just moving the weight in a straight line, but making tiny little adjustments throughout the reps.
There was some cool stuff about this place... tons of kettlebells, battle ropes, and lots of heavy sandbags. Sandbags: holy shit. Those clean and presses were hard. It was a really cool and fun exercise. The possibilities are endless. Too bad their sandbags are in better shape than the barbells.
The only reason I'll regret not going to WSC is I won't get to see Tumbe - this huge jacked Jamaican that works there 7 days a week. By far one of the coolest and funniest people I've ever met. Looking back, I really only temporarily joined because Tumbe was hilarious. He's going to be so sad when I tell him I'm not joining.
Balance Gym
I'm 90% sure I'll end up joining Balance Gym. http://www.balancegym.com/locations/thomascircle Its a 20 minute walk from my apartment, but that is what it is I guess. Its a lifters gym. 2-3 squat racks, a couple squat stands, deadlift platform with oly bar, all the bars spun like they were freshly WD-40'd, tons of kettlebells, heavy bag, speed bag, glute ham raise, chins/dips, etc. You have to walk down an alley to get there and the inside of the gym is a little dark, a little smelly, and a little beat up. Just the way I like it. People actually fucking lift there and do shit to get strong.
On the roof there are tires, sledgehammers, and some sleds. I'll have to see if I can access that or not. Balance Crossfit is right next to Balance Gym, and I think they only have access to the roof. I'm not paying $200 a month.
A dude that lives in my apartment is really trying to get me to join crossfit with him. He was in the navy etc, now is killing it at Georgetown Law. I may do a mini-membership that allows me to go there 2x a week. I just like training with someone and I want to do more metabolic conditioning anyways. We'll see. I openly hate crossfit so I'm not sure I could bring myself to do it.
315x3
365x3
365x3
365x3
Chins
BWx8
45x5
Sandbag Clean and Press
120lb x 3
120lb x 3
120lb x3
So I hit up a Washington Sports Club today after my first day of work. It is literally 20 feet off the metro station I get off at coming home, and only a 4 block walk to the apartment. Unfortunately, like most gyms, its got everything I don't need. Tons of cardio, tons of bodybuilding machines, etc. The one squat rack had a rusted bent bar. Fuck that shit.
I realized how far I've come in regards to barbell lifting tonight. I'm not talking about the overall weight I use, but more so the precision I've developed through thousands of repetitions. I couldn't stand using a shit bar like that. I use a barbell for almost everything. I like feeling connected to the weight. A good bar will be straight (of course), but will also have decent bounce and smoothly spinning collars. All of this allows for bar control. Not just moving the weight in a straight line, but making tiny little adjustments throughout the reps.
There was some cool stuff about this place... tons of kettlebells, battle ropes, and lots of heavy sandbags. Sandbags: holy shit. Those clean and presses were hard. It was a really cool and fun exercise. The possibilities are endless. Too bad their sandbags are in better shape than the barbells.
The only reason I'll regret not going to WSC is I won't get to see Tumbe - this huge jacked Jamaican that works there 7 days a week. By far one of the coolest and funniest people I've ever met. Looking back, I really only temporarily joined because Tumbe was hilarious. He's going to be so sad when I tell him I'm not joining.
Balance Gym
I'm 90% sure I'll end up joining Balance Gym. http://www.balancegym.com/locations/thomascircle Its a 20 minute walk from my apartment, but that is what it is I guess. Its a lifters gym. 2-3 squat racks, a couple squat stands, deadlift platform with oly bar, all the bars spun like they were freshly WD-40'd, tons of kettlebells, heavy bag, speed bag, glute ham raise, chins/dips, etc. You have to walk down an alley to get there and the inside of the gym is a little dark, a little smelly, and a little beat up. Just the way I like it. People actually fucking lift there and do shit to get strong.
On the roof there are tires, sledgehammers, and some sleds. I'll have to see if I can access that or not. Balance Crossfit is right next to Balance Gym, and I think they only have access to the roof. I'm not paying $200 a month.
A dude that lives in my apartment is really trying to get me to join crossfit with him. He was in the navy etc, now is killing it at Georgetown Law. I may do a mini-membership that allows me to go there 2x a week. I just like training with someone and I want to do more metabolic conditioning anyways. We'll see. I openly hate crossfit so I'm not sure I could bring myself to do it.
Wednesday, May 16, 2012
New Hampshire Wrap Up
So this wraps up my short week at home in New Hampshire. I had great time lifting with everyone and stayed real active. In addition to lifting I played golf on Saturday and hiked a mountain on Sunday. Everyday I was doing something, which I love.
I truly look forward to coming home now. A big part of it is the lifting with friends. We always have great intensity and manage to go hard and heavy - wherever we are at in our programs. But, probably the most fun is the steak, beer and general bullshitting after each session. I cannot even describe the ridiculous things that are said to one another, but its all hilarious.
I love the iron. It brings people together that are from completely different walks of life. I'm not going to get too into it here, but I'll just say the last week has reaffirmed why I will be lifting in some manner for the rest of my life. Strength training and everything that goes along with it is fucking awesome.
Tomorrow morning I'm off to Washington D.C. I'm 30 pounds lighter, I'm stronger, I'm a little tanner, I've got a lot less chest hair haha. I feel rested, refreshed, centered, and I'm ready to kick some fucking ass.
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