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How did YOU work out today?? Yes..YOU!

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workouts . .

sunday -- one hour heavy aerobic swimming/deep-water running. lame, but my legs feel great.

monday -- 12 x 100m sprint w/ 100m "float" recovery. calves are really pissed off about something.

today -- 45 min fartlek w/ the dog.
 
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20 min warm-up
600m time trial -- 1:26.4 . . about 2 seconds faster than my 600 two weeks ago. very happy with the effort, and learned a lot about pacing for the 800.
5 min rest
200m time trial -- 27.1 . . good indicator of closing speed, i hope.
10 min cool-down

i'm really psyched about that 600, especially given the week off i took on account of my knee. pacing was a little more even than last time, w/ 200 splits @ 30, 28, 28 and i definitely pushed myself well through the end.
 
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started the stronglifts program on monday:

today's was:
5x5 squat @ 230
5x5 press @ 115
1x5 deadlift @ 310
3x3 pull-ups (lol)
3x30 seconds prone bridges

40 minutes cardio
walk through the woods for an hour or so

trying to lose at least 30-40 pounds, don't care if i lose significant muscle mass in the process.
 
4 x 10 squat
4 x 10 leg press
3 x 12 hip abduction
4 x 10 hack squat
2 x 15 lunges
3 x 12 leg extention
3 x 12 hamstring curl
3 x 15 calf raise

Walking is difficult and I'm screwed if I have to sit on the toilet in the next 24 hours. I'll seriously do anything to add mass to my legs. I know I started out with extreme chicken legs, but my upper body just seems to build muscle quicker, even if I am trying to do it all by the book :\
 
double ewe said:
i'm 25.

my body holds up about as well as it could be expected to. the main issues i deal with now are basically "over-use" injuries that tend to clear up as soon as i dial back my mileage and/or switch over a couple days a week to cross-training (it usually also means i need a fresh pair of shoes). however, i also do a lot of auxiliary stretching/strength work to make sure that everything stays healthy and tuned up.

to be honest, age and experience have been more help than harm for me as a runner. as i've continued running, my muscles and connective tissue have become more resilient and i've also learned a lot about keeping them healthy. i know the difference between a pain that will clear up if i keep running and a pain that means i need to immediately switch over to recovery mode. i have a pretty good idea of the kind of training my body can handle, as well as my problem areas.

of course, i've also had shin splints, runner's knee, iliotibial band syndrome, achilles and patellar tendinitis, hip bursitis and five stress fractures, so the knowledge and experience came at a price.
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Yah, I guess you're at about the perfect age blending experience with youth. Haha I'm 25, and my knees get sore as hell! :X Now, this may have something to do with me taking extended periods of time off, then jumping back in too fast. I mean, they don't hurt REALLY bad, just feel awful stiff after a run.

As of now, I just ice them and take a lot of fish oil, as I heard the oil helps out with joints?

Yesterday was biceps and forearms:

Barbell curls 3x10
Incline dumbell burls 2x10
hammercurl burnouts...

Random forearm curl stuff. After the weights, I did a mini EWE workout at the track..

2 mi warmup
8 100s(walking curves)
.5 mile cooldown

Today, delts

Clean&press 3x12
Dumbell shurgs 3x10
Laterall dumbell raises 3x10
weighted neck raises 3x15
military press burnouts...
 
^^i've gotta be honest, i think the majority of running injuries are sustained by people who are either getting into running for the first time, or returning after a few months off. there are several very common injuries (runner's knee, shin splints, ITBS) that are caused by either increasing your mileage/speed too quickly, or running in the wrong shoes. a great resource for me has been the runnersworld forums (injuries). and if you think you're dealing with runner's knee, i definitely recommend glucosamine/chondroitin supplements and plenty of ibuprofen right after you exercise (but not before). a good rule of thumb is that if a pain gets increasingly worse as you run, or interferes with your stride, you should slow down for a few days. if it tends to clear up as you get warmed up, it's not as much of a concern.

---

today was 45 min of easy running with the dog, with 15 min of barefoot/stride drills in the middle.
 
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3 sets of the following:

Chin ups
bent over row
standing row
reverse bicep curl
bicep curl
 
Redleader said:
Care to expand upon this?
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I believe...

...that a good legs, just like any other muscle, should be developed by the ol' "bulk and cut" system, but with a few tweaks. I think, obviously, the bulk should come first, and should be carried out roughly like this:

Part 1, strength development:
(sample routine)
Squats, 3 x 5
Leg Press, 2 x 5
Calf work, as needed, but with a focus on "mass" rather than strength
with max effort (all 5 sets very close to failure), and about 4-5 days rest between workouts.

Part 2, mass
Squats, 3 x 12
Leg Press, 3 x 12
Leg curls, 3 x 12
Leg extensions, 3 x 12
Calf work, as needed

And I believe that one should switch back and forth, between 1 & 2, as needed. The rationale is that one needs strength to build super mass, and one needs mass to build super strength. All in all, it's pretty similar to Wieder's periodization. However, if mass is the primary goal, then obviously, more time should be spend on part 2. Note: calories are kept high throughout.

Now for the cut.

Ideally, to maintain (or even build) muscle during a cut, you need to have BOTH volume and intensity. However, on a calorie restriction, it's nearly impossible to do both without steroids or killing yourself. So, again, the cut is a two part process.

Part 1, strength maintenance
Identical to Part 1 of the bulk, but possibly requiring more rest (like 5-7 days)

Part 2, "finishing touches"
The exercises you do, will depend on the results of your bulk, but I believe they should be mostly "isolation" exercises. If, for example, your bulk left you with a huge ass and medium legs (which is more or less the boat I'm in), you should focus exclusively on thigh isolation exercises (for example, leg extensions and leg curls). And I also believe these exercises should be done in very high volume. Also, since the whole point of a cut is to end up looking good, I think one should spend more time on Part 2, only doing Part 1 as necessary.

Thus, last night's leg workout went like this:
Leg extensions 10x15
Leg curls 10x15.
Note: I wouldn't use reps that high with upper body.


For some reason, I've always had big calves (18 inches). Ideally, you want your calves to be the same size as your biceps (mine are 17), so I don't do any direct calf work.
 
wow, I kind of forgot what an overhead swell looks like. Effing massive 6' walls of water closing out on your head are quite intimidating! Good paddle and adrenaline pump none the less. It would have been nice to catch something though..:D
 
50 min in the pool. mostly water-running + stride drills, some swimming.

not what i like, but definitely what i need.
 
^^cool name :)

I only got about 45 minutes in today before work, kind of choppy with some good sets..didn't catch anything but a tumble :P If I get out of work at a decent hour tonight, I'll hopefully wake early and hit it again....ahhhhhhh the ocean
 
gym session just now.

warm up 30 min cycle on hill intervals
1 hour and a half working triceps, chest and shoulders
warm down 30 min jog on speed intervals

feeling pretty good.
 
Outside cross-training workout today at the park, wee!

Did one minute sprints - at the end of each, squats and push-ups (this means run one minute, then squats, then run one minute, then push-ups), counting up (that was dumb - will count down next time!) from one to twenty. That totals 210 squats and 210 push-ups, I think. Alternated sprints with running backwards (we looked hawt running backwards through the park, teehee) and walking lunges (40/leg * 4).

I'm definitely feeling it in my legs, ow! I love doing cross training outside.
 
I like yoga outside.

Sat 45 min spin followed by 55 min heavy weights with added squats and lunges.
Sun 60 min spin

I am sore today. Monday should be interesting.

I won a personal training session at my gym. I look forward to the challenge. They test my fitness ability and I do it with sweat and smiles! These women who own and train at the studio are fabulous!
 
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