Cellar Yeti Posted July 9, 2013 Author Share Posted July 9, 2013 7-7-13Fasted manual labor, rest. 7-8-133.1 mile night time fed run, 28 minutes. I really hauled ass. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 9, 2013 Author Share Posted July 9, 2013 6-9-13 1hr 8 min1 leg squats 173.5x4 163.5x7 153.5x10 > 178.5/Hold/HoldWeighted pullups 85x4 65x7 52.5x10 25x10 > 87.5/67.5/55/27.5Lunges 189 SkippedCalf raises 198.5 x15x15 > XSide raises 69.25 x9x8 > X I am trashed. I am starting to get over trained and haven't been sleeping well at night. I am going to Seattle Thursday the 11th for 10 days returning on Sunday the 21st and will be resuming my training that following Tuesday; and might not get to finish this circuit (Back day this Saturday) So I may begin my rest period after my chest day on the Thursday 11th before I leave and rest for a solid 11 days. I'm not going to make a big deal of it if I can't get access to the University of Washington's gym for 1 day. Rest is just as important as training. Really need a rest though. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 10, 2013 Share Posted July 10, 2013 Enjoy your rest, definitely an important factor of training! Nice weights on those one leg squats, strong! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 11, 2013 Author Share Posted July 11, 2013 Thanks buddy. At those weights it's pretty damn excruciating; I usually end up crawling around on the floor after my 10s trying to find somewhere to sit. 7-10-13Chores and getting things ready for Seattle today. I won't be able to lift tomorrow morning as I have to help dig a 4ft trench. The hotel I am staying at has a gym so I should be able to get a workout in tomorrow night though. Going for Vegan pizza with mom and friend too. Woo. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 11, 2013 Author Share Posted July 11, 2013 7-11-13 42 minutesDB Chest Press 186x3 168.5x8 153.5x10Dips 93x3 67.5x8 5.5x10 27.5x13 > Hold/70/55/HoldDB Push Press 126H/113.5H/103.5 X SkippedChest Fly 64.25 x Skipped I was supposed to help dig a 4ft trench because of a water leak so I truncated my routine, but they canceled last minute. The hotel I am staying at tonight has a little gym with free weights so I will do flyes and shoulder presses there tonight. The gym at the campus I am volunteering at in Seattle got back to me and it's nearly 9 bucks for a day use, for 1h it isn't worth it so I will try and find a playground to do some body weight stuff on or skip and rest. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 12, 2013 Author Share Posted July 12, 2013 7-11-13 Part II 30 minutesChest flyes 2x50 x10x10x10DB Push Press 2x50 x10x10x10DB kickbacks 20 x12x12 The gym here at the hotel is kinda small and doesn't have a terrific amount of of weights, max is 50s, but I was happy to toss around some iron and finish my workout. On Saturday I will do some chinups, body weight rows, and take a jog, then rest for a while. Hot tub soon. :3 Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 23, 2013 Author Share Posted July 23, 2013 7-14-1325 min run3x10 chinups (slow)3x8 body weight rows (slow) 7-19-1345 min run 7-22-1330 min run10 min swimming pool stretches I was supposed to get back into lifting today but I do not feel like my batteries are totally recharged. I busted my ass in Seattle with little sleep. So I will probably begin lifting again Thursday. I also need this time to truncate my routine as I am re-gearing my efforts a bit more in the direction of running/walking for a big goal/project I have coming up in a month or two. I am thinking of about 30-45 min sessions vs 1hr to 1hr 15 minutes. What do you guys think? Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 26, 2013 Author Share Posted July 26, 2013 7-26-135 miles long slow distance at 1hr 4 minutes. Stopped and walked it out 2 times for a combined total of 5 minutes when my heart rate got too high on hills and my lower limbs tightened up a bit. Was very difficult to keep my pace slow and not just floor it, but I managed OK. I'm reaching the capacity of my barefoot shoes and will end up with a minimalist shoe like the Kinvara soon. I'm back in the game now that I feel my batteries are recharged. I got my contract terminated so I am now looking for a new place to live, but I will still keep the training up the best I can! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 27, 2013 Author Share Posted July 27, 2013 7-27-13 48 MinDB deadlifts Warmup 198.5x8Chinups 95.5x4 70x6 55x9 32.5x12 > Hold1 arm DB rows 133x5 120.5x8 > HoldBicep curls 51.75 x8x8 > 53Shrugs 198.5x Skipped I am so freaking weak after my hiatus for 2 weeks. Bleeeeehgh. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 27, 2013 Share Posted July 27, 2013 Your strength will come back fast, I'm getting back into the weights after not really touching them since February! You will be surprised at how much ground you can make up even over the space of a couple of weeks. Keep at it CY. Hope you have a good weekend MF. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 28, 2013 Author Share Posted July 28, 2013 7-28-133 mile run, 33 min. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 28, 2013 Share Posted July 28, 2013 Good work man, you have a really nice combo of weights + running going on. Funny how we run at similar speeds as each other, shame we don't live closer... could have been training partners haha. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 28, 2013 Author Share Posted July 28, 2013 Good work man, you have a really nice combo of weights + running going on. Funny how we run at similar speeds as each other, shame we don't live closer... could have been training partners haha. Haha, that would be sweet, you could cook too. =P I don't see the point in getting big strong and then having a weak ticker and piss poor anaerobic performance. To me running is really meditative and I've set myself the personal goal to keep the iron and running balanced. How's your weekend been buddy? Link to comment Share on other sites More sharing options...
HIT Rob Posted July 28, 2013 Share Posted July 28, 2013 Hi Yeti, The only way to get at the cardiac or vascular system, is by preforming mechanical work with muscle, and the greater quality / intensity of mechanical work performed with muscle, the greater the cardiovascular benefit. Moreover, high intensity exercise is more cardio protective than steady state activity, intense muscular contractions milk venus blood back to the heart, which protects the myocardium while you workout. You don't get that same venus blood return with steady state activity. This being true, you'll actually find most strength athletes have stronger hearts and better anaerobic performance than most long distance runners, (if their smart trainees) they'll also have less wear and tear issues too. Just thinking out loud here:) Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 28, 2013 Author Share Posted July 28, 2013 Hi Yeti, The only way to get at the cardiac or vascular system, is by preforming mechanical work with muscle, and the greater quality / intensity of mechanical work performed with muscle, the greater the cardiovascular benefit. Moreover, high intensity exercise is more cardio protective than steady state activity, intense muscular contractions milk venus blood back to the heart, which protects the myocardium while you workout. You don't get that same venus blood return with steady state activity. This being true, you'll actually find most strength athletes have stronger hearts and better anaerobic performance than most long distance runners, (if their smart trainees) they'll also have less wear and tear issues too. Just thinking out loud here:) Interesting. I don't think it's good to ignore any aspect of the human machine, aerobic, anaerobic, and mental. I'll have to look up some research but it makes sense that interval work and steady state cardio serve different purposes. Link to comment Share on other sites More sharing options...
HIT Rob Posted July 29, 2013 Share Posted July 29, 2013 Totally agree chum, Back in the early 80s when the fitness movement really took off, there was a focus put on what was called "total fitness", it was made up of several component's, Muscular strength, cardiovascular endurance, flexibility, and body composition, at that time, Arthur Jones was still the owner of Nautilus, and his then focus was more on research than selling Nautilus machines (he had made his fortune by then), he had assembled a team of experts in physiology in Florida to help him conduct his research. One of the things that Jones set about to prove and did, is that you could improve all aspects of "total fitness" with a well designed strength training program. A will formulated strength training program (like yours) will... *Increase muscular strength and mass*Improve bone density*Improve cardiovascular function*Makes us more injury resistant*Improve joint mobility and flexibility *Ramp up the metabolism *Reduce blood pressure*Relief lower back pain*Help prevent loss of muscle as we get older*Improve blood sugar metabolism*Reduce stress levels*Improve athletic performance*help lower cholesterol*Improve gastrointestinal transition time*Reduce difficulty in preforming day-to-day tasks When it comes to Aerobic or steady state activity, it'll do only some of those things, but mostly it will be counterproductive, as well as that, contrary to popular belief it isn't a good method for fat loss, one pound of fat can fuel the body for up to 10 hours of steady state activity, the most important contribution exercise makes to a fat loss program, is the maintenance of lean muscle tissue, strength training is the only reputable method of maintaining muscle mass. Aerobic's of the other hand, can actually cause you to lose muscle. But, my main issue with steady state activity, is the damage / wear and tear element. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 29, 2013 Author Share Posted July 29, 2013 I need to incorporate more HIT training and do some Yoga. But I prefer to keep interval HIT stuff to cardio because when I weightlift I focus really hard on rest in between sets and maximal strength. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 30, 2013 Author Share Posted July 30, 2013 7-29-13Rest today. Worked fasted this AM. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 30, 2013 Author Share Posted July 30, 2013 7-30-13 1hr1 leg squat 178.5x4 163.5x7 153.5x10 > 183.5/Hold/HoldWeighted pullups 88x3 67.5x6 55x9 27.5x12 > HoldDB side raises 96.25 x10x10 > HoldCalf raises 198.5 x12x12 > X I am absolutely fucking obliterated and crawled into the kitchen and started shoveling food into my mouth hole. My strength must return or I may die. My brain doesn't seem to realize my muscles have atrophied. My quads and lats are just destroyed. I am keeping my sessions under 1hr now. Please come back strength. ): Link to comment Share on other sites More sharing options...
Cellar Yeti Posted August 1, 2013 Author Share Posted August 1, 2013 8-1-13 1hr 5 minDB chest press 186x2 168.5x7 153.5x9 > HoldDips +93x3 70x6 55x9 27.5x13 > HoldDB push press 113.5x6 103.5x10 > HoldDB chest flyes 64.25 x 7x4 > Hold I took yesterday to just rest and eat since I am still so damn weak. My legs were absolutely destroyed so a jog was out of the question. I will probably go for a jog tomorrow night in a fed state. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted August 3, 2013 Author Share Posted August 3, 2013 8-3-13 1hrDB deadlifts warmups +198.5x8 > Aiming for 10 reps next timeChinups 95.5x4.5 70x7 55x10 32.5x14 > 98/72.5/57.5/35DB rows 133x6 120.5x10 > Hold (Use Straps/Grip issues)DB shrugs 198.5 x10x10 > XBicep curls 2x53 x8x8 > Hold My strength is finally returning. My deadlifts feel very strained because of a lower back injury that put me out of commission for a month of deadlifting so I am taking it easy. Still, no pain, and I feel great. I took yesterday to rest. I will go for a jog tomorrow but I am keeping my mileage low till my strength totally bounces back. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted August 4, 2013 Author Share Posted August 4, 2013 I didn't sleep too well last night, I have a lot on my mind and I've been a bit upset. I'm not going to run today as I have to work. I'll probably nap later. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted August 5, 2013 Author Share Posted August 5, 2013 I lied. No reason to let someone get in the way of your goals. 8-4-133 mile run, 30 minutes. Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 5, 2013 Share Posted August 5, 2013 Good attitude CY. Head up and chest out mate! Glad to hear your back is coming right as well. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted August 5, 2013 Author Share Posted August 5, 2013 Good attitude CY. Head up and chest out mate! Glad to hear your back is coming right as well. Thanks buddy. (: It was sore as hell as it had not been trained in 1+month but I am feeling really good about it. Only slept about 8hrs last night cause I gotta go with mom to a doctors appointment but I can make it up tonight. I try and shoot for 9 tbh. How's life? Link to comment Share on other sites More sharing options...
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