nice recovery

Concept II
Vent Closed
5K meters, 24 minutes

Fast

This one went quickly
Concept II 50%
1,000 meters warmup
5,000 meters 20:09
I wanted 20:00 but just could not make it. Something to work on. I felt like I had trouble hitting a good breathing rhythm. I think that could make the difference.

Kettlebells
I made up a ladder thingie for today. This is jerks with a bell in each arm.
16K X 20, 24K X 15, 32K X 5
rest
16K X 15, 24K X 10, 32K X 5
rest
16K X 10, 24K X 5, 32K X 5
I have video of this but can’t upload it at the moment. I dunno, I’ll probably just keep it in my pile of bulk footage for later. As proof that I am doing these very wrong my anterior delts are smoked, my triceps and quads are not.

That was it. I was done.

On Call

Nothing quite like toting a cell phone all over the gym to make me feel like a poser. Still, I give it back tomorrow and don’t have to take it for almost two months.

Concept II 50%y
5,000 meters 22:00
This is about  a medium jog for me, I could keep it up for a while but probabl

Nothing quite like toting a cell phone all over the gym to make me feel like a poser. Still, I give it back tomorrow and don’t have to take it for almost two months.

Concept II 50%
5,000 meters 22:00
This is about  a medium to hard jog for me, I could keep it up for a while but probaby not an hour. I was trying to focus on bringing my SPM below 20, which I rarely did, while keeping my pace at about 2:15. I stayed in the low 20’s but below 20 is just darn hard.

Clean Pull
135 X 5
225 X 5
275 5 x 5
I’m calling these a clean pull because I’m not 100% on what they are. I’m hoping Brent will weigh in on this one a bit. Double overhand deadlift with the body over to bar. There is no second pull going on. I tried to focus on pulling faster than a deadlift but with more weight than a clean. I tried to go for as much extension as I could (on the toes, shoulders shrugged at the finish) without any arm pull at all. It did stay closer to my body than you would expect of clean though.

Power Clean 135
2 x 5
Just deloading a bit or whatever you call it.

Hang Clean 135
2 x 5
Wrapping up the cleans

Bench
135 x10
185 X 5
225 x 5
275 3 x 3
It’s the first time I have felt comfortable on the bench for a while, which is great and the weight seemed decent enough.

A few chins and a few dips and I was off.

Spring Forward

Concept II 50%
5,000 meters  21:15

Sumo Deadlift
135 X 5
185 X 5
225 X 5
275 5 X 5
This last set was literally a set of singles primarily because of grip.
Hip Sled Calf Raises
405 X 20
495 3 X 20

Low Incline DB Press
60 X 5
75 5 X 5

Pulldown
60 X 5
75 5 X 8

BB Curl
95lbs 6, 6
French Press
95lbs 6, 6

As I was finishing the curls, I was astounded at how much time I had. Then I started to do the math. Rowing, about 3:25, that means lifting starts close to 4PM. How is is 3:35 then. Crap! They didn’t set their clocks forward. That’s what I get for leaving my watch in the locker room.

Skipped the show and now I await the arrival of my professor.

Incomplete

Concept II
Vent open
Warm up 1000 meters sub 2:15

Vent closed
4000 meters sub 2:00

That was supposed to be 5000 meters but I simply could not hang.

Squats
135 X 5
185 X 5
225 X 5
275 X 5
All done with relative easy but I’m still nervous about the top of the exercise and didn’t want to push it too far or too heavy

Bench is still out

Lat pull downs – close grip
120lbs 3 X 12

Tricep pushdowns – rope
60lbs 3 X 10

There wasn’t much space in the gym and I really wasn’t feeling the love, so home I went.

In good news, my morning weight was 230.8

pleasant

Nothing too serious but it felt pretty good.

Concept II – Vent closed
1,000 meters crusie (sub 2:15)
5oo Sprint (sub 1:50)
X 3
500 meters cooldown
Total 5,000 meters

Deadlift
275 5 X 5

Hanging Knee Raise 2 X 10
Hanging Leg Raise 1 X 10

Reverse flies (using rubber tubing of unknown resistance)
3 X 20

diff’ernt

Concept II Vent Open
5,000 21:25 (sub 2:10 lap)

Off to the nautilus room
Leg Extension12 X 120lb
Leg Curl 10 X 100lb
Circuit X 10 (yes ten)

Bench 8 X 120lb
Row 10 X 100lb
Cicuit X 4

Side Raises 10 X 75lb
Pull overs 10 X 100lb
Circuit X 4

Barbell Curl 8 X 75lb
Standing French Press 8 X 75lb
Circuit X 5

Out of time, had to go to the class I am currently sitting in, typing this.

Rehab Cardio

Yesterday
24K kettlelbell 2 hand swing 50, 50, 30, 20
I was surprised how quickly my forearms were totally blown out. I’ll have to do more of these.

Today
Concept II 30:00 6800 meters
I was keeping it slow, more rehab than anything.
Jog 1.5 miles

My little back tweak from Friday cleared up nicely by Saturday. It left me with a waaaaay over stretched feeling in my glute but it feels more about my hamstring. Sit at a chair, now extend your left leg until your knee is locked. I can’t quite do that because it stretches and pulls way up into my glute when I do. It’s weird. It should be better in a day or two.

Kick some —

I headed to the gym yesterday for a slightly shorter than usual workout.

Concept II
5,000 meters – 23 minutes

Heavy bag
3 X 1 minute rounds with two minutes rest between

It looks like I’m going to have a pretty good amount of time on Mondays at the gym. I think I’ll row, kettlebell then box a tad. It should be a smoker.

Oh, and the title came from me thinking of this song (slightly explicit lyrics):

Distance makes the heart grow stronger

10,000
41:50
Avg HR 170
Max HR 180

that was hard