Workouts and Progress Pic for 9/20-9/27

9/20

Supps: BM, Multi, Fish Oil

Yesterday's Run: 4.51 miles in 44:20. Slow as shit, even with a jogging stroller. Not happy.

Today:

Jog: 2.43 miles in 17 minutes on treadmill

Incline BB: 135 x10, 185 x 8, 205 x 7, 215 x 6, 225 x 3
BW Pullups: 5 sets of 5 slow as hell, held at top for a 2 count
Superset:
Chins: BW x 8 x 4
Dips: BW x 12 x 4
Superset:
Cable OH Presses: 40 each x 12, 50 x 12, 60 x 10, 80 x 8
Cable DB Curls: 40 x 15 x 4
Superset:
Concentration Curls: 25 x 12 x 3
DB OH Extension: 65 x 10 x 3

Pushups to failure: 3 sets

Swim: 17 minutes, 975 meters


This is a deload cardio week. Cutting cardio minutes way back. Will make all of them count by sprinting as much as possible. 1 month till my next race.

9/21

Workout:

Bike: 60:29---19.06 miles

9/22

Supps: BM, Multi, Fish Oil

Workout:

Jog: 2.19 miles in 19 minutes

Wide Grip Lat Pulldowns: 80 x 15, 130 x 5, 150 x 5, 170 x 5, 190 x 5
DB Bench: 80s x 10 x 5
Giant Set:
Standing DB OH Presses: 55 x 10 x 4
Incline Curls: 30 x 8 x 4
Close Grip Pushups: BW x 15 x 4
Giant Set:
Tri Pushdowns Rope: 80 x 10 x 4
Cable Curls: 80 x 12 x 4
Chins: BW x 5 x 4

Swimming: 1700 m in about 26 minutes.

9/23

Supps: BM, Multi, Fish Oil

Workout:

Elliptical: 30 minutes of intervals
Abz Circuit: 15 minutes
Treadmill: 30 minutes walking at a 4.2 pace on a 15 incline

Really needed an off day today and the fact my daughter slept straight through last night made it so much harder to get up and get moving. Decided to hit abs and some active recovery.

9/24

Yesterday afternoon: Jog with my daughters in jogging stroller 4.83 miles in 44 minutes.

Today:

Supps: BM, Multi, Fish Oil

Workout:

Smith Machine OH Presses: 90 x 15, 140 x 5, 160 x 5, 180 x 5, 185 x 5
TBar rows: 45 x 15, 90 x 5, 115 x 5, 140 x 5, 150 x 5
BB Bench: 135 x 15, 185 x 5, 205 x 5, 225 x 5, 245 x 4.5 (fail)

Spinning: 45 minutes

Superset:
Cable DB Curls: 40 x 10, 50 x 10, 70 x 8
Dips: BW x 10 x 3
Superset:
Tri Pushdowns: 80 x 12 x 3
Cable High Pulley Curls: 70 x 10 x 3

Swimming: 30 minutes

I'm fried. Looking forward to an off day tomorrow

9/27

4.2 miles in 37 minutes



So I thought I'd throw up some progress pics.

Here is me in March:




Here is me now:

Continued Workouts, Pics, Bike Porn

9/12


Jogging: 4.11 miles in 39:42 Jogging Stroller included.


9/13


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Bike: 68 minutes didn't take the GPS.

Swim: 30 minutes 1650m. Mostly worked on form and finishing out strokes.


9/14


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Jogging: 3.6 miles in 26:47

HS Incline Bench: 45s x 20 x 2, 70s x 15, 90 x 10 x 2
Giant Set:
Lat Pulldowns: 100 x 15, 115 x 15, 135 x 10, 150 x 10, 180 x 5
Push ups: BW x 25 x 5
Planks: 1 minute holds x 5
Giant Set:
Upright Rows: 70 x 15 x 5
DB Curls: 30 x 10 x 5
Tri Pushdowns: 70 x 12 x 5
Hanging Knee Raises: 15 x 5

Damn I was running a 6 minute mile for the first mile and slowly trailed off from there. Was really fresh this morning. My daughters have already asked me to go jogging tonight so that we can look for ducks and turtles. I may oblige depending on my patience level.


So here's what my typical day will look like. I'm not saying I'm not going to sub in stuff but my goal is to keep the macros about the same. May pull back carbs slowly if I see a weight issue.

Waking: 1/2c oats & whey
Workout
Post Workout: 1/2c oats & whey
Mid Morning: Turkey Burger (no bun), 2 poached eggs, 1 c brown rice
Early Afternoon: Tuna Sammich on Wheat Bread, salad, 2 cheese sticks
Late Afternoon: 1/4c almonds, dried fruit, protein shake (here or prebed)
Dinner: Grilled Chx, Brown Rice, green veggie
PreBed: 1/2c oats, 1 tbl natty PB, whey if not at snack time.

Totals as I can calculate: Cals- 2702 Fat- 78 Carbs- 235 Protein- 264


9/15


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Spinning: 68 minutes (lots of jumps and sprints)
Swimming: 32 minutes


9/16


Supps: CFBM, Multi, Fish Oil

Workout:

Jogging: 4.2 miles in 36 minutes

BB OH Shoulder Presses: 90 x 12 x 2, 140 x 10, 160 x 8, 170 x 5
Giant Set:
BB Incline Bench: 135 x 15 x 4
BW Pullups: BW x 8 x 4
Kettlebell Swings: 25 x 12 x 4
Giant Set:
Tri Pushdowns: 60 x 15, 70 x 15, 80 x 12 x 2
Face Pulls: 70 x 15 x 4
BB Cable Curls: 60 x 15, 70 x 15, 80 x 12 x 2

Abz Circuit


9/17


Supps: Blue Razz BM, Multi, Fish Oil

Workout:

Bike: 1:40:00 for about 32 miles

Pool was full. Bummer. Did some light BW shit and went home.

9/18

Off Day

9/19

4.51 miles in 44:20. Slow as shit, even with a jogging stroller. Not happy.


So I thought I'd put some race pics up.










Also thought I'd throw up some bike porn.


This bike is almost $10k





Here is the bike I want:

9/4-9/11

This week was odd due to Labor Day on Monday. Tried to stay on schedule as much as possible.

9/4

Off Day

9/5

Jogging: 5.05 miles in 44:14


9/6

Off Day


9/7



Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:

Spinning: 70 minutes. New teacher, good class, wanted to get out on the bike but it's still drizzling here.

Superset:
Deads: 135 x 25, 185 x 18, 235 x 15, 285 x 10, 135 x 20
BB Bench: 185 x 15 x 5
Superset:
Cable Crossovers: 60 x 12 x 4
Lat Pulldowns: 150 x 12 x 4
Superset:
Standing OH BB Presses: 95 x 15 x 4
Face Pulls: 70 x 12 x 4
Superset:
BB Curls: 70 x 15 x 4
Tri Pushdowns: 70 x 15 x 4

Abs Circuit


9/8


Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:

Bike: 70 minutes--- 23.1 miles
Sprints: 1.75 miles of 400 run/200 walk in 13 minutes
Swim: 1750m in 30 minutes

Kick ass workout. Worked on form and pacing for the first 1250m in the pool and then sprinted for 500m.


9/9


Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:

Jogging: 4.52 miles in 35 minutes

Wide Grip Lat Pulldowns: 100 x 15, 130 x 12, 190 x 5 x 3
BB Incline Press: 135 x 12 x 2, 185 x 8 x 2, 225 x 5
Giant Set:
Upright Rows: 70 x 15 x 3
Preacher Curls: 70 x 12 x 3
Close Grip Pushups: BW x 25 x 3



9/10



Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:



Bike: 1hr 28 min 28.19 miles


9/11


Supps:
Multi, Fish Oil, Carb Free Body Mortar, 2 cups of black coffee (thats a supp right?)

Workout:

BW Pullups: 8,8,8,8,10

Giant Set:
Bench: 135 x 20 x 2, 185 x 15 x 2
Front Plate Swings: 25 x 15 x 2, 35 x 10 x 2
Preachers: 70 x 12 x 4

Giant Set:
DB Rows: 70 x 15 x 4
Side Lateral Raises: 20 x 15 x 4
CGBP: 135 x 17 x 4

Abs Circuit-- 8 minutes

Today was a fun workout. My legs are still pretty fried so no leg work today. I'm ready for a nap but I just don't see that in the cards.

I'm Back

Wow I haven't updated this in FOREVER. I guess life just gets in the way sometimes.

Well over the past few months I've become a triathlete and become an addict in regards to the sport. What is it I'm addicted to you ask? First off the trainingin is intense. No I'm probably not going to pull 450 on a deadlift ever again, but at 33 years old who cares? The amount of mental and physical stamina it takes to compete at a high level in this sport is insane. Did you notice I used the word compete? Standing at the boat ramp before my first triathlon was the biggest adreneline rush I've had since High School. I used to be a competition junkie and now I remember why.

I've set new fitness aspirations in my life. The rest of this year I will probably compete in 2 more sprint triathlons. In these events I want to come in the top half of the field. Seems doable since I was just outside that in my first race. Next year I move on to the Olympic distance. And by the end of 2011/beginning of 2012 I hope to participate in a Half Ironman event. Crazy right? So I'm going to log my progress and thoughts here and a few other places so the important people in my life can see what I'm doing and maybe keep me a little honest in my training. I'll probably update this weekly

8/30

Supps: 4 Hypertrop-X, 2 scoops of BMCF, no Nocturnabol last night

Workout:

Bike: 48 minutes at 85-95 rpm
Swim: 25 minutes of freestyle. Somewhere around 1400-1600m. I lost count somewhere in the middle of the number of laps.

8/31

Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:

BB Bench: 135 x 10, 185 x 10, 225 x 5, 235 x 5, 245 x 5, 265 x 2

Giant Set (4 cycles no rest)
DB Incline: 55 x 12, 65 x 12, 75 x 12, 80 x 12
Front Plate Raises: 45 x 10 x 4
Rope Pushdowns: 90 x 10 x 4
Hanging Knee Raises: 20 x 4 sets

Giant Set (4 cycles no rest)
Deads: 135 x 12, 225 x 10, 275 x 12 x 2
HS Lat Pulldowns: 180 x 10 x 4
DB Curls (slow,slow,slow): 30 x 12 x 4
Planks: 1 minute sets x 4

Jog: 2.9 miles in 24 minutes


9/1

Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:

Spinning: 64 minutes @ 70-110 rpm
Abs: Decline situps, oblique work, planks on bosu ball
Swimming: 32 minutes.


9/2

Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:
Lat Pulldowns: 110 x 10, 130 x 10, 150 x 8, 170 x 8, 200 x 3
Giant Set (4 cycles no rest)
BB Incline Bench: 135 x 10, 185 x 10, 225 x 5, 185 x9, 185 x 12
Standing OH DB Presses: 50 x 10 x 4
BW Dips: 12 reps x 4
Hanging Knee Raises: 20 x 4 sets
Giant Set (4 cycles no rest)
DB Rows: 80 x 10 x 2, 90 x 8 x 2
Straight Arm Pulldowns: 75 x 15 x 4
DB Curls (slow,slow,slow): 35 x 12 x 4
Russian Twists: 15 each side x 4

Jog: 3.84 miles in 32 minutes


9/3
Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:Biking: 80 minutes---26.9 miles

Swimming: 40 minutes-- approx 2100m