Fitness Log 2014-01-09: Clean, Deadlift, Running

Clean

  • 135 x 1
  • 165 x 1
  • 185 x 1 (power)
  • 205 x 1 (power)
  • 225 x X

I just haven’t been feeling the cleans lately.  My front squat has taken a serious hit recently — maybe from all the running?

Deadlift

  •  225 x 5, 255 x 3, 305 x 1
  • 330 x 1 x 8
  • 1.5 min rest

Ab Wheel

  • 1 x 10 from knees

I want to get back to doing some ab work so I threw in a quick set of these.

Running

  • Treadmill, Inc 2
  • Distance: 1.0
  • Time: 8:31
  • Speeds: 7.0 all of the way until ~1/16 mile at 8.0 to close it out.

Wow.  Followed up yesterday’s great performance by destroying it.  I set the treadmill to 7.0 just to see how long I could sustain it.  It was a challenge at the end but rather than slowing down, I decided to crank the speed up a bit to get the run over with sooner.  The progress I’ve been making on the mile runs has been incredible.  I’m wondering how much carry over this might have to the 5k.

Posted in Fitness

Fitness Log 2014-01-08: Running

Running

  • Treadmill, Inc 2
  • Distance: 1.0
  • Time: 8:59
  • Speeds: Mostly 6.6.  7.0/8.0 to close out.

Apparently the theme of this week is quality not quantity.  This felt good.

Posted in Fitness

Fitness Log 2014-01-07: Squat

Squats

  • 45 lbs x 5, 135 x 5, 170 x 5, 205 x 3
  • 225 x 5: 5
  • 260 x 5: 5
  • 295 x 5+: 5

It’s ridiculously cold out today but I managed to pull through and get these done.  Busy day so I cut the workout short and was pretty happy to get the 5 reps in.

Posted in Fitness

Fitness Log 2014-01-06: Bench, Running, etc.

Bench

  • Warmup: 45 lbs x 5, 85 x 5, 105 x 5, 125 x 3, 145 x 2, 165 x 1
  • 185 x 5, 5, 5, 5, 10

Been a while since I put in a good flat bench workout.  Happy getting 10 reps on the last set.

DB Incline Curls

  • 30 x 10/10, 6/6
  • 1 min rest

Close Grip Bench

  • 135 x 10, 6
  • 1 min rest

Running

  • Treadmill, Inc 2
  • Distance 1.0
  • Time 9:19
  • Speeds: 6.0, 6.1, 6.2, 6.3, 6.4, 6.5, 6.6, 6.7, 6.8, 6.9 (per min)

This felt good.  Each increment felt progressively more difficult but I kept bumping up the speed each minute anyway.  Happy to push through.

Posted in Fitness

Fitness Log 2014-01-04: Running

Running

  • Treadmill, Inc 4
  • Distance: 4.8
  • Time: 60 minutes

Pretty sure that this is an all-time record for me in terms of total clock time running as well as total distance.

Posted in Fitness

Fitness Log 2014-01-03: Press, Running

Snow Shoveling

Spent about an hour this morning shoveling out from under about a foot of snow.

Press

  • 45 lbs x 5, 75 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 3
  • 155 x 1
  • 165 x 1
  • 172.5 x X

Could’ve been better, could’ve been worse.

DB Incline Curls

  • 25 lbs x 12/12, 10/10
  • 1 min rest
  • 50 degree incline

Running

  • Treadmill, Inc 4
  • Distance: 1.0
  • Time: 10:00 (Speed 6.0)

Took it easy today.

Posted in Fitness

Fitness Log 2014-01-02: Clean, Deadlift, Running

First workout of the new year!  Let’s see how long it takes me before I consistently get “2014” in the title correct.

Clean

  • 135 x 1
  • 145 x 1
  • 155 x 1
  • 165 x 1
  • 175 x 1
  • 185 x 1
  • 195 x 1
  • 205 x 1
  • 215 x XX

A little better than last week but still below par.

Deadlift

  •  255 x 5, 285 x 3, 305 x 1
  • 330 x 1 x 10
  • 1.5 min rest

Running

  • Treadmill, Inc 2
  • Distance: 1.0
  • Time: 9:23
  • Speeds: 6, 6.2, 6.4, 6.6 –>, 6.0, 6.2

It’s nice seeing how the “mile a day” approach is improving quickly.  Today’s approach was to work up to 6.6 and then hold it there.

Posted in Fitness

Fitness Log 2013-12-31: Squats, Running

Last workout of 2013!

Squats

  • 45 lbs x 5, 135 x 5, 170 x 5, 205 x 3
  • 250 x 5
  • 285 x 3
  • 320 x 2

Not bad.  Squats have been ugly lately so I went in not knowing whether I’d even make the base reps.  Definitely happy to squeeze out two at 320!

Running

  • Treadmill, Inc 2
  • Distance: 1.0
  • Time: 9:38 (I think?)
  • Speed: 6.0/6.1/6.2/6.3/6.4/6.0/6.1/6.2/6.3/6.4
Also not bad.  The “mile a day” plan has been showing slow and steady improvements.  Yesterday was a killer finishing under 9:44 and today beat that and didn’t feel nearly as challenging.  Trick is finding where my “red line” is at and hopefully gradually increasing that red line.
Posted in Fitness

Fitness Log 2013-12-30: Press, Running, etc.

Press

  • Warmup: 45 lbs x 5, 75 x 5, 95 x 5, 115 x 3
  • 137.5 x 5, 5, 5, 4, 4

Again, not a great performance.  I should mention I have been focusing on “cutting” i.e. losing body fat and my strength has taken a noticeable hit because of it.  Going to experiment with some different approaches to see if I can “cut” without losing strength.

Turkish Get-Up

  • 16kg x 1 L/1 R (w/ press at each step)

This was ugly with the presses.  My goal was to do some TGUs plus get some press backoff work done but I probably shouldn’t have bothered with the presses.

DB Incline Curls

  • 25 x 8, 10
  • 1 min rest
  • 45 degrees

These were highly effective when I was doing them on a regular basis so I am adding them back in.

Running

  • Treadmill, Inc 2
  • Distance: 1.0
  • Time: 9:44
  • Speed: 6.0/.25, 6.2/2.5, 6.0 -> 7.0 (at 9:00 min mark) -> 8.0 (to finish it off)
Posted in Fitness

Fitness Log 2013-12-28: Running

Running

  • Treadmill
  • Incline 4
  • Speed 4
  • 44:55
  • 3.11 (5k)

Loooooong sloooooow distance.  The goal here was to focus on total time, not speed or distance.  Even though I could have ran 5k at a much faster pace, I just wanted to work up to the longer clock time.  I figure that longer time and eventually long distance will help to build up stamina when running at shorter times/distances.

Here is the running plan going forward:

  • Run at least 1 mile everyday.  Focus for these runs should be speed.
  • Run 5k+ once a week — probably Wednesdays.  Focus for these runs should be total distance.
  • Run 45+ minutes once a week — probably Saturdays.  Focus for these runs should be total time.
Posted in Fitness