9-3-2010
ran 3.25 miles in 31min.
9-7-2010
1.5 mile Fartleks- 12:12
9-8-2010
18:20-19:06
Neutral grip chins
BB military
Seated cable rows
DB incline
BB complex- row, snatch, front squat, military, squat, GM
5 rounds of 8 reps each. 1min rest.
9-10-2010
ran 2 miles in 17:04
300m sprint
10 push ups
300m sprint
10 push ups
300m sprint
15 push ups
300m sprint
15 push ups
today was my first day running in my Nike Free Runs and I really like them so far. I felt more efficient while running and my joints felt great. Running was almost effortless and a lot less stress on my lower legs.
9-11-2010
Did the following circuit 3x with 2:30 rest between rounds.
100ft Prowler sprint- low handles with 50lbs on Prowler
25 sledgehammer swings on tire
100ft Prowler sprint- low handles with 50lbs on Prowler
25 kettlebell swings
Farmers walk- 50lb plates on each handle. Walked 200ft. Did 3 trips.
9-13-2010
18:12-18:43
Pull up- 1,2,3,4,3,2,1
1 arm DB military- 20x8, 30x8, 40x8, 55x8
BS inverted row- 8,8,8
push up- 15,15,15
25 burpees
9-14-2010
10 hill sprints
Have you found doing so much conditioning stuff is really leaning you out? and how do you feel your strength is holding up?
[quote]Alpha wrote:
Have you found doing so much conditioning stuff is really leaning you out? and how do you feel your strength is holding up?[/quote]
I am definitely leaner since starting the running in the end of July, but I think that I have definitely lost some muscle. I am cutting back some of the conditioning this week just to give my body a little break. My diet has been very good lately but I may have to tweak it since I feel like a lost a little muscle.(this is also because I was doing conditioning and almost no lifting during this time.) For the amount of conditioning I am doing, I am not as lean as you would think.
It is hard to access my strength right now because I have taken the past 6 weeks off from lifting because I felt like I had to give my hernia repair a rest. I was feeling discomfort almost every day decided to have my surgeon check it out. He gave me a clean bill of health and my hernia feels a lot better since resting it. Right now I am staying away from max effort work in the 1-5 rep range, but will bring it back in when I feel appropriate. My hernia still has until February until it is considered completely healed.
Thanks for asking.
9-15-2010
18:17-18:53
TKE- 3x15
Zercher squats- barx8, 95x8, 135x8, 155x8
Romanian deads- barx8, 95x8, 135x8, 185x8
DB shrug- 60x8, 80x8, 100x8, 110x8
Ab circuit- v-situp, flutter kicks, leg levers- 3x10
keeping things very light for now.
9-17-2010
18:14-19:09
Neutral chins- 1,2,3,4,5,6,5,4,3,2,1= 36 reps
BB military- Barx8, 65x8, 85x8, 115x8
Cable row- 45x8, 90x8, 120x8, 140x8
Dips- 1,2,3,4,5,6,7,8,9,8,7,6,5,4,3,2,1= 81 reps
Ez curl- 40x8, 60x8, 80x8
DB triceps extension-35x12, 55x12, 70x12
9-19-2010
100yard sprints on field turf x 10
i just read about it in the conditioning forum…Glad to see everything is back to normal brother…Plus doesn’t sex count as cardio anyway?
[quote]Alpha wrote:
i just read about it in the conditioning forum…Glad to see everything is back to normal brother…Plus doesn’t sex count as cardio anyway?[/quote]
haha yea…I guess I’m training 2-a-days!
9-20-2010 WEEK 1
18:00-18:43
Pull ups- 1,2,3,4,5,1,2,3,1,2,3,1,2= 30 reps
Push ups- 1,2,3,4,5,6,7,8,9,10,1,2,3,4,5,6,7,8,9,1,2,3,4,1,2 = 113 reps
DB row- 40x8, 55x8, 70x8, 85x8
1 arm DB military- 20x8, 30x8, 40x8, 55x5
chins and push ups were super setted.
9-21-2010
14 hill sprints in 20min
9-22-2010
18:01-18:37
TKE- 3x15
Zercher squats- barx8, 95x8, 135x8, 165x8
Romanian deadlifts- barx8, 135x8, 195x8
DB shrugs- 60x8, 80x8, 100x8, 115x8
Abs- sit ups 3x10
9-24-2010
Bench- barx8, 65x5, 85x5, 105x3, 135x3, 155x3, 175x2, 195x3(obviously took this one easy)
Neutral chins- 1,2,3,4,5,6,1,2,3,4,1,2,3,4,1,2,3,1,2= 50
Dips- 2,4,6,8,10,2,4,6,8,2= 52…then I did a bunch with 2 20lbs chains around my neck
EZ curl- 50x8, 70x8, 90x8
9-25-2010
10 hill sprints
9-27-2010
18:02-18:44
Pull ups- 1,2,3,4,5,1,2,3,4,1,2,2= 30
Push ups- 2,4,6,8,10,12,2,4,6,8,2,4,6,8,2= 84
1 arm DB military- 25x8, 35x8, 40x8, 55x5
DB row- 35x8, 60x8, 70x8, 90x8
DB hammer- 25x8, 35x8, 45x8
Push downs- 20x12, 30x12, 40x12