Workout: TBT
antagonistic sets, 3x5, 1:00 rest
lunges, 60s
SLRDLs, 45s
DB press, 60s
DB rows, 65s
DB skullcrushers, 40s
DB curls, 40s
This was a much easier workout. Part is that my body is adapting to this program, and part is due to the fact that the rest times are essentially doubled for each exercise. I wish I could adjust the weights accordingly, but I think a 5-lb. increase for each dumbbell would have been too much. It was still a hard workout, just nothing like Saturdays.
Monday, November 23, 2009
Sunday, November 22, 2009
Log - Sun., 11/22/09
Workout: running
3.37 miles in 31:20. That might be the fastest I've done it in - I could be wrong, but I think I've been around 31:30 - and I did push it a little bit more, but only a little. I figure if I run mostly this distance 2-3 times a week through the winter, with occasional longer runs thrown in, then by spring my feet will be ready to add the miles necessary to get to a half-marathon in either August or October. Still loving those Vibrams.
3.37 miles in 31:20. That might be the fastest I've done it in - I could be wrong, but I think I've been around 31:30 - and I did push it a little bit more, but only a little. I figure if I run mostly this distance 2-3 times a week through the winter, with occasional longer runs thrown in, then by spring my feet will be ready to add the miles necessary to get to a half-marathon in either August or October. Still loving those Vibrams.
Log - Sat., 11/21/09
Workout: TBT
all 2x15, 2:00 rest
lunges, 45s - 2 x 15
SLRDLs, 30s - 2 x 15
DB press, 45s - 15, 14
DB rows, 55s - 2 x 15
DB skullcrushers, 25s - 15, 13
DB curls, 25s - 2 x 15
Comment:
I decided to man up and stick with the SLRDLs, just lowering the weight so that I could do them right. My back still hurt a bit, but this time it was clearly all in the muscles, the sort of pain I am doing this to encourage. It's amazing how hard sets of 15 really are if properly loaded - it has been a long time since I worked in that rep range.
all 2x15, 2:00 rest
lunges, 45s - 2 x 15
SLRDLs, 30s - 2 x 15
DB press, 45s - 15, 14
DB rows, 55s - 2 x 15
DB skullcrushers, 25s - 15, 13
DB curls, 25s - 2 x 15
Comment:
I decided to man up and stick with the SLRDLs, just lowering the weight so that I could do them right. My back still hurt a bit, but this time it was clearly all in the muscles, the sort of pain I am doing this to encourage. It's amazing how hard sets of 15 really are if properly loaded - it has been a long time since I worked in that rep range.
Saturday, November 21, 2009
Log - Fri., 11/20/09
Workout: running
2 miles in about 17:50. Just working on form. Felt good.
Sent from my Verizon Wireless BlackBerry
Thursday, November 19, 2009
Log - Thurs., 11/19/09
Workout: TBT
all 3x8, 1:30 rest
lunges, 55s
SLRDLs, 55s, 40s, 40s
DB press, 55s
DB rows, 65s
DB skullcrushers, 35s (8, 8, 6)
DB curls, 35s
"tabata" jump rope
Those SLRDLs really hurt and twist my lower back. I think I may have discovered one of the problems with my squat - my lower back feels really weak. Given that, I may sub good mornings going forward. That would take the twist out (as it would not be a single-limb move) until I got a bit more lower back strength, and then move back to this move later. Just an idea.
all 3x8, 1:30 rest
lunges, 55s
SLRDLs, 55s, 40s, 40s
DB press, 55s
DB rows, 65s
DB skullcrushers, 35s (8, 8, 6)
DB curls, 35s
"tabata" jump rope
Those SLRDLs really hurt and twist my lower back. I think I may have discovered one of the problems with my squat - my lower back feels really weak. Given that, I may sub good mornings going forward. That would take the twist out (as it would not be a single-limb move) until I got a bit more lower back strength, and then move back to this move later. Just an idea.
Tuesday, November 17, 2009
Log - Tues. 11/17/09
Workout: TBT
all 3 x 5, 1:00 rest
lunges, 65s
SLRDLs, 60s
DB press, 60s
DB row, 65s
DB skullcrusher, 40s - 5, 5, 4
DB curl, 40s
The weights are from memory, as I don't have my log with me. I think they're right, though.
all 3 x 5, 1:00 rest
lunges, 65s
SLRDLs, 60s
DB press, 60s
DB row, 65s
DB skullcrusher, 40s - 5, 5, 4
DB curl, 40s
The weights are from memory, as I don't have my log with me. I think they're right, though.
Tuesday, November 10, 2009
Log - Tues. 11/10/09
Workout: running
2 miles, no watch, great classic rock, in my Vibrams on a cold, dark night. In a word, exhilarating. I could have run for miles.
Sent from my Verizon Wireless BlackBerry
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