A New Training Thread

[atklein90]

Friday May 6

L4 - 30min - 184, 188, 180

2min warmup - 518m

Ref pace = 1:36 (I guess I should drop that to 1:35 at some point).
7,924 actual meters
14.1mps actual

Following the erg, I went to the gym:

Legs:
Split Squat: 3x10, 50lbs
Assisted Pistols: 2x10
Straight Leg Deadlifts: 3x10, 215lbs

Back:
Bentover BB Row: 3x10, 145lbs
L-Pullups: 2x12, 1x10
Pulldowns Superset with Straight Arm Pulldowns: 3x10, 160/3x12, 60lbs

Ending Bodyweight: 214.0

[gregsmith01748]

Hope you felt better today. I felt bad for you after your post on Thursday.

Someday, I hope I can learn all the cool lifts that you do. "Assisted pistols", sounds like the setup for a duel!

[atklein90]

Saturday May 7

No erg today....just went to the gym:

10 minutes core work to warmup

Superset (no rest at all):
Powercleans: 5x5, 135lbs
Knees to Elbows: 5x8
Kettlebell Swings: 5x12
(took 10:15 to complete the 5 sets)

Chest:
Bench Press: 135x15, 195x12, 205x10, 215x7, 225x5
Incline DB Press: 3x10, 70lbs (45 seconds rest between sets)
Incline DB Fly: 2x12, 50lbs

Shoulders:
Seated DB Military Press: 3x10, 45lbs
Thrusters: 3x8, 115lbs
DB Upright Rows: 3x12, 35lbs

Triceps/Biceps:
Skull Crushers/DB Curl: 3x12,100lbs/3x12,35lbs
Pushdowns/Cable Curl: 3x12, 160lbs/3x12, 90lbs

Ending Bodyweight: 214.5

Overall the workout felt pretty good today. Legs are a bit sore from yesterday's workout. Long L4 tomorrow. But I think I'm going to cut back from 70min to 60 min on my Sunday L4's for a while. If I can maintain around 55K on the erg per week for the next few weeks, I think I'll be pretty happy....

[atklein90]

Hope you felt better today. I felt bad for you after your post on Thursday.

Someday, I hope I can learn all the cool lifts that you do. "Assisted pistols", sounds like the setup for a duel!

Thanks Greg.

I am feeling much better. Not sure what the problem has been the last couple of weeks. By mid-week I end up really struggling on the erg. I know some of it is rest (not enough) and some is work stress. But exercise shouldn't be one of the things stressing me out!

Here's a demo of what a pistol is:

http://www.youtube.com/watch?v=FqmYSjE6C2Y

(I'll use her as an example, just because she's fun to look at too!)

An assisted pistol is the same exercise while holding straps connected to an anchor of some sort (I connect them to the power rack at the gym, but I also have a TRX Suspension trainer at home that works great)....just to help balance.

Here's an example of an assisted pistol with TRX:

http://www.youtube.com/watch?v=jANOYZs7reA

Really works your quads if you get deep and touch your butt to the floor...

[gregsmith01748]

Ummmm... I suddenly feel strongly motivated to learn more exercises.
That was certainly an inspirational video.

[atklein90]

Sunday May 8

L4 - 60min - 180, 180, 180, 180, 180, 180

4 min warmup - 1,046m

1:35 ref pace
14.4mps actual
22 strokes over target
1:53.3 overall pace
15,883 actual meters

4 min cooldown - 1,028m

Overall this felt pretty good today. May have to turn the *** DELETE - SPAM *** on in the basement soon though...kinda sweaty by the time this was over...

Ending bodyweight: 214.5

[atklein90]

Monday May 9

L3 (kind of)

EASY 30 Minutes - 1:58.2, r20
7,614 meters total

I've decided that I'm going to change the schedule up a bit for a couple of weeks as follows:

Sunday - 60min L4
Monday - L3 (EASY - not really an L3, but want to get easy meters in) + Weights
Tuesday - L2
Wednesday L3 (EASY, if anything) + Weights
Thursday - L3 (harder pace)
Friday - 40 Min L4 + Weights
Saturday - No erg, just Weights

I'm not planning any time trials for a few months, so I think I'm going to lay off the L1's for a few weeks to see how my body feels. I was planning to do more than 30 minutes this morning, but I overslept (which is becoming more consistent, another sign that I'm doing too much).

Following the erg, I went to the gym:

Total Superset (no rest between exercises or after each round):
Power Cleans: 3x6, 135lbs
Single Leg Box Squat: 3x12, 10lbs
Single Leg RDL: 3x12, 25lb DBs
Wallball: 3x12, 20lbs
Pullups: 3x10
Bodyrow: 3x12
Renegade Row: 3x12, 25lbs DBs

This took almost 18 minutes to get through and I was shot.

Deadlifts: 225x10, 275x8, 295x6

Biceps:
BB Curl: 3x8, 95lbs
DB Hammer Curl: 2x12, 25lbs

Ending Bodyweight: 214.5

[wjschmidt2]

I think I will add the pistol routine to my normal motivational viewing.

Way beyond my abilities.

Bill

[atklein90]

Tuesday May 10

L2 - 4x2K

Warmup - 1000m

1) 1:44.7, r27, ending HR=143
2) 1:44.4, r27, ending HR=146
3) 1:44.2, r27, ending HR=150
4) 1:43.6, r28, ending HR=151

Overall average = 1:44.2, r27

My goal was to keep the rate down a bit today, as well as the pace. I wasn't overly taxed by the end of this, but since I've been feeling lowsy for a while, I thought it best to back off a bit for a few weeks. Overall, I felt pretty good with this one....

Ending Bodyweight: 214.5

[atklein90]

Wed May 11

No erg today...

25 minutes stretching at home, then went to the gym.

Chest:
Superset:
DB Press, lying on Ball: 3x12, 85lbs
DB Fly, lying on Ball: 3x12, 50lbs
Cable twist, press out (single arm at a time): 3x12, 70lbs
Cable Fly: 3x12, 70lbs

Shoulders:
Superset:
DB Arnold Press, sitting on Ball: 3x12, 40lbs
DB Side Lateral Raise: 3x12, 25lbs
DB Upright Row: 3x12, 25lbs
Thrusters: 3x8, 95lbs

Triceps:
Superset:
Pushups, Hands on Ground, Feet on Ball, tuck ball between each press: 3x10
Pushups, Hands on Ball, Feet on Bench: 3x12
DB Extensions, lying on Ball: 3x12, 25lbs

20 minutes Core work
10 Minutes stretching

Ending Bodyweight: 215.0

[atklein90]

Thursday May 12

L3 - 2x20' (2min rest between)

Warmup - 5min - 1,325m

1) 20min, r24, 1:51.2, 11.2mps - 5,395m
2) 20min, r24, 1:50.8, 11.3mps - 5,414m

Overall average = 1:51.0, r24

Finished with 10 minutes of core work.

Overall this felt pretty good today. It definitely makes a difference to make Monday an easy day, rather than L1. I'm feeling much more refreshed at this point in the week.

Ending bodyweight: 214.5

[gregsmith01748]

Hey, I did your 8 x 2K with 1' rest today. I am loving that workout.
2K pace + 14 was just about perfect as a starting point.
I think I like it as much as the nasty 15x3'/1'r !

[atklein90]

Friday May 13

L4 - 30min - 180, 180, 180

1:35 ref pace
14.3mps actual
7,926 total meters actual
1:53.6 overall pace

Following the erg, I went to the gym:

Legs:
Split Squat (back foot on bench): 3x10, 50lbs
Assisted Pistols: 2x10
Straight Leg Deadlifts: 3x10, 225lbs

Back:
L-Pullups: 15, 12, 9 (30 seconds rest between sets)
Bentover BB Rows: 3x10, 145lbs
Pulldowns: 12x160, 10x175, 8x190
Straight Arm Pulldowns: 3x10, 75lbs

Ending Bodyweight: 215.5

[atklein90]

Hey, I did your 8 x 2K with 1' rest today. I am loving that workout.
2K pace + 14 was just about perfect as a starting point.
I think I like it as much as the nasty 15x3'/1'r !

Awesome! Glad I'm not the only one that likes it!

I really need to try the 15x3' workout.

[atklein90]

Saturday May 14

No erg today, but went to the gym...

10 mins core to warm up

Circuit:
6 power cleans - 135 lbs
8 knees to elbows
10 burpees
12 kettle bell swings

Did the circuit 4 times, no rest - 12:01 to complete.

Chest:
Bench press: 135x12, 205x12, 215x9, 225x7, 235x4
Incline DB Press: 3x10, 70lbs
Incline DB Fly: 2x10, 50lbs
Cable fly: 1x12, 70lbs

Shoulders:
Seated DB Military Press: 3x10, 50lbs
DB Upright Row: 3x10, 35lbs

Triceps/Biceps:
Skull crushers/DB Curl: 3x12, 100lbs/3x12, 35lbs
Pushdowns/Cable Curls: 3x12, 160lbs/3x12, 90lbs

Ending bodyweight: 216.0