Training Log Archive: RASPUTINIn the 31 days ending Jan 31, 2011:
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Monday Jan 31, 2011 #
Strength Training 1:00:00 [5]
Chest
Flat Bench
115x30
135x19
155x10..felt the difference
135x12
Biceps
standing dbell curls
30x15
35x12
40x10
30x10
Calves
standing calf raise
4 sets of 40-50, 2-beats up/down with some alternation and slowing
----------
Incline Bench (careful with shoulder)
95x12
95x12
95x12
Standing Dbell Hammer Curls
30x12
30x12
25x12
Seated Calf Raise
3 sets of 70lb x 20
bit light-headed again today, but felt strong.
---------------------------------------
quick 5 minute spin on gym bike to flush legs
--------------------------------------
forearm curls w barbell
50, 40, 40
standing calf raise
40, 40, 40
weighed in before workout with boarshorts, s-flats without insoles, and light T-Shirt at 189.7...so calling it 187.5.
Lost huge amounts of fat in last week. Noticeable in definition. Feeling good.
Legs still DESTROYED walking around today, hard to get in/out of car. hard to walk steps this morning. bit better this afternoon, but some hobbling in the gym.
mostly medial/posterior thighs (not hammies though
Sunday Jan 30, 2011 #
Jeet Kune Do 1:30:00 [5]
great class with sifu
all striking/all interception
Nordic: Skate Ski 1:00:00 [4] +380ft
Icy
Some progress
Ankle ok, slightly lit up towarstoppedso stopped.
40 and sunny!
Forecast says hivh of 8 on tuesday
Saturday Jan 29, 2011 #
Strength Training 50:00 [5]
Almost puked
almost passed out
Squats: LIGHT
warmup just bar
then 4-5 sets of 95 x 12
Thrusters: first just bar, then 95, then 1 set 12x65.
Shoulder press
bar, 95, 65 sets of 12, 7, 12
Pullups, sets of 4-8
plyo double jumps. ~18" steps in raquetball court area.
up one, then over one, down
then up one, over one, over one, then back down
switching side to work right and left
then double jump straight ahead (back to court), up, up, up, then down ez
then diagonal up, up , up, walk down. diagonal right, then diagonal left.
felt strong.
practiced one vertical double stair, aruond 30" been so long wasn't even using arms or good form.
legs liked the plyo.
thursday night ply class?
Shoulder press
leg press...first just 90, then 180. deep.
Pullups same
Plyo triple jump as described above.
felt good, but need to drink more water, electrolytes, before/during. also N-ZXplode gives good energy/pump but a bit light-headed/nauseous.
FYI
Nice workout, wanted to go longer/do more. Felt like "minimal dose" but when writing it all down is a reasonable dose.
Last night slept
5:40-7:00, then 11:30-10am.
HUGE Night of sleep
Mountain Run/Trek 1:20:00 [3]
Clockwise
Dakota Run down
Hard run last few mins of ascent.
Legs felt STRONG, lungs almost exploded at top,
but still felt strangely strong.
Max hr at top
Nice run down
Still some snow/ice on east side on top of
descent. sketchy
Boxing Drills/Striking 15:00 [4]
combos
l kick
Thursday Jan 27, 2011 #
Strength Training 45:00 [5]
Touch nauseous from no-xplode
Bench
Curl
calf raise
Incline pushup
Swiss crunch
Hammer curl
calf seated
Incline bench
Forearm curl
Calf raise
Boxing Drills/Striking 10:00 [5]
Some heavy bag mt kicks n strikes
Felt powerful, good anger
Wednesday Jan 26, 2011 #
Brazilian Jiu Jitsu 1:30:00 [3]
Tuesday Jan 25, 2011 #
Strength Training 30:00 [5]
Standin unweighted 6 sets of 40
Seated 2x 45x 25
3x90lbs x 12
Abs
Hanging 4x15
Cabke crunch x 5 sets full weigh
Boxing Drills/Striking 5:00 [4]
'Active recovery'
jab
CNote
Lats sore, pumped today
Chest sore
Legs mild soreness, normal range
Feel glutes and upper hammies
Monday Jan 24, 2011 #
Strength Training 45:00 [5]
Squat
Shoulder press
Deadlift
Dbell shoulder press
hamstring curl
Kettlebell swings
Boxing Drills/Striking 20:00 [3]
Few hbag
Left weak
Sunday Jan 23, 2011 #
Strength Training 45:00 [5]
Bench
Incline
pullups
Standard
Narrow
wide
Biceps
Calf raises
Abs cable crunch
Cycling 1:00:00 [1] 20.0 mi (20.0 mph)
MMA 25:00 [5]
Saturday Jan 22, 2011 #
Mountain Run/Trek 2:40:10 [3] 9.0 mi (17:48 / mi) +2550ft 14:02 / mi
weight:191lbs
mostly snow-covered
30s, cold wind
overcast
yaktrax
Thursday Jan 20, 2011 #
Strength Training 45:00 [5]
shoulders
rotator cuff external rotations 10 sets x 15 on "2"
internal rotations 2 sets x 15
OH DB press...20s x 15 x 3
BBell press 3 sets of 45x15
tris.....tri pull down 90 x 12, 100x12, 100x12
OH Press 35, 40, 40
single OH press 17.5...careful
calves
toes in 4 x 45
forearms
bbell wrist curl 2 sets x 40
burnout set OH DB press 17.5s surprisingly low burn rate, 17? 20
Wednesday Jan 19, 2011 #
Cycling 30:00 [2]
Strength Training 30:00 [5]
1
dbell bench 35-40-45-50s
dbell curl 25-30-35s
shrugs sets of 20 post curl
2
incline bench dbell bench 35-40-45
incline bench dbell curl 25-30-35
Tuesday Jan 18, 2011 #
Cycling 1:00:00 [3] 18.6 mi (18.6 mph)
FRUITA hotel, latenight.
Monday Jan 17, 2011 #
Strength Training 1:00:00 [5]
Back dbell row, horizontal row nautilus
Tris overhead press,
Tri rope pulldown
Shoulders lite dbell press -17.5, 20, 25s
Cablecrunch..sets of 15, full stack 180lbs
1 set calfraise x45
Boxing Drills/Striking 25:00 [5]
Progress
Heavybag
Jab L, R cross
R cross, j left, r ross
Sunday Jan 16, 2011 #
Nordic: Skate Ski 1:45:00 [4]
9,000' altitude
biathlon certification, ski/shoot
PS 1:00:00 [1]
Saturday Jan 15, 2011 #
Mountain Run/Trek 3:05:00 [3] 6.5 mi (28:28 / mi) +3000ft 19:48 / mi
Wednesday Jan 12, 2011 #
Strength Training 1:00:00 [5]
Chest
Incline Bbell
-95x15
-115x15
-125x15
-125x15
Biceps
25x15
30x15
35x15
25x15
Calves
sets of 40+
---
Flat Bench Bbell
115x15
115x15
135x10
135x10
Biceps Hammer
25x12
three sets
Calf raises
sets of 40
Cycling 25:00 [3]
Tuesday Jan 11, 2011 #
Strength Training 45:00 [5]
Biceps
Few pullups
Shoulderz
Cuffs
Boxing Drills/Striking 25:00 [5]
Cycling 15:00 [1]
Monday Jan 10, 2011 #
Strength Training 1:00:00 [5]
Abs
Squats/cable crunch
Leg curl/ball crunch/neck crunch
Leg ext/press
Shoulder rehab bands...ball
Boxing Drills/Striking 30:00 [5]
heavy
Feel good
Ocv
Sunday Jan 9, 2011 #
Nordic: Skate Ski 2:55:00 [5]
B lesson
Saturday Jan 8, 2011 #
Running 56:33 [3] 6.3 mi (8:59 / mi) +374ft 8:30 / mi
Friday Jan 7, 2011 #
Running 36:15 [3] 4.1 mi (8:51 / mi)
Thursday Jan 6, 2011 #
MMA 30:00 [3]
Strength Training 40:00 [5]
Running 44:58 [3] 6.0 mi (7:30 / mi) +60ft 7:25 / mi
Wednesday Jan 5, 2011 #
Note
rhr:41 slept:6.0 weight:185lbs
I won't be using or checking this anymore...for taunts or other urgent communication please use my email. Busy at work this winter/spring...I will be on the road quite a bit. Training where and when I can, but harder than ever.
Sold the Rocket today!
Good Luck Everyone!
.
Note
PS 20:00 [1]
Tuesday Jan 4, 2011 #
Cycling 1:00:00 [3] 20.0 mi (20.0 mph)
Boxing Drills/Striking 20:00 [3]
Strength Training 35:00 [3]
pullups-curls-side extensions
bbell bent over rows-f.arm curls-wrist curls-calf raises
dbell single arm bent over rows-calf raises-calf raises
shrugs-calf raises
Monday Jan 3, 2011 #
Boxing Drills/Striking 20:00 [3]
Strength Training 40:00 [3]
Legs
Death by lunge/squat
Running 30:04 [3] 4.0 mi (7:31 / mi)
Sunday Jan 2, 2011 #
Boxing Drills/Striking 20:00 [3]
L2/R2, L4/R4, single
progress.
bare then 12oz gloves then bare
been so long gloves feel strange.
Boxing Drills/Striking 15:00 [3]
Running 30:10 [3] 4.0 mi (7:33 / mi)
then 2 miles at 7:03 pace HR high 130s to 140...about 10-11bpm under
my normal "steady" Marathon Pace. Good sign for limited running. Taking it easy on foot. MRI on shoulder tomorrow.
Strength Training 30:00 [3]
Saturday Jan 1, 2011 #
Boxing Drills/Striking 40:00 [3]
Strength Training 30:00 [3]
MMA 35:00 [5]
Cycling 1:00:00 [3] 20.0 mi (20.0 mph)