Take care of yourself

Re: Take care of yourself (LiveSTRONG)

268 miles last week. This week is going to be a bad, bad week for me.

I won't be able to ride much because of the work schedule and with less than four weeks to go before the 206 mile race, it's about two weeks too early to begin my taper. If I can sneak out tonight for 50 miles I will, 25 miles is more likely, though.

 

Re: Take care of yourself (LiveSTRONG)

The workout I did today is one of those that makes me feel indestructible. I rode 40 minutes to the pool across town, swam 1700 yards (short of the goal but I realized I another errand to run), then rode back home. Traffic lights are not timed to bike speed so lots of starting and stopping. And people seem to be looking out for me.

With a half-Iron triathlon on Sunday I feel like I'm cramming for a midterm, God help me.

 

Re: Take care of yourself (LiveSTRONG)

Today

Round 1: 10 situps, 10 back extensions, 30 75-pound thrusters, 50 pullups.
Round 2: 30 situps, 30 back extensions, 20 75-pound thrusters, 35 pullups.
Round 3: 50 situps, 50 back extensions, 10 75-pound thrusters, 20 pullups.

Splits were 17:54, 37:57, 54:21. As always, the pullups kill my time.

Then I rowed for 10 minutes and went 2,306 meters, which I'm pretty sure is just slightly under Olympic time.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Today, a max day. One rep each of back squat, shoulder press and deadlift.

Back squat: 220. PR by 35 pounds.
Shoulder press: 110. About 5 pounds less than PR.
Deadlift: 275. PR by 20 pounds.

And my hands are still torn up from all the damn pullups lately.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Ouch.

I did legs for the first time in more than a month. My hamstrings are killing me. I rode the bike for 40 minutes. That didn't seem to help much. But at least I did some cardio.

 

Re: Take care of yourself (LiveSTRONG)

Core: High-low woodchoppers 2x15

Front-back BB shoulder raises (3x15) SS big-ball pushups (fatigue)
Front-side lat raises 3x15
BB wrist curls 3x15

Plyometrics

 

Re: Take care of yourself (LiveSTRONG)

Today (and it feels so good to finally get back into my regular three days on, one day off routine. Bravo to the folks who have kept at it all summer; I been full o' fail.)

25 jump rope double unders, 50 situps, 50 back extensions, three rounds in 29:40. I've slacked off in the past couple months and haven't been practicing the double unders. Consequently, I do them like old people fuck. Three and a half to four minutes for 25 is pathetic; I should be able to do 50 in two and a half minutes at the most, and that's still WAY slower than it should be. The key -- and it's hard to do if you haven't been practicing, a la me -- is to turn the rope with your wrists, not your arms. I finally got the hang of it on the third round.

45-pound barbell overhead hold, five minutes, running clock. When first hoisted overhead, it took 1:48 to hit failure, then about 55 seconds, 45 or so, 30ish, 20ish, done.

Row 10 minutes for 2,390 meters, 84 meters better than three days ago. I busted it the last two minutes and hit 31 rows per minute. To give you an idea how slow that still is, guys in the Olympics are rowing at 38 to 40 per minute in a real live boat or skull or whatever the hell they're called.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Today

50-40-30-20-10 reps, alternate pullups and dips. In 1 hour, 26 minutes, 21 seconds.

Full o' motherfucking fail.

Row 10 minutes = 2,378 meters.

Joe

 

Re: Take care of yourself (LiveSTRONG)

I should be going tonight and doing deadlifts but fuck it. It's Friday and it's been a long week.

 

Re: Take care of yourself (LiveSTRONG)

I'll drink a beer or six for you, Flashie. Thank god tomorrow is a scheduled day off. I'm beat.

 

Re: Take care of yourself (LiveSTRONG)

I'm going for some Vietnamese bun and a bottle of wine.

 

Re: Take care of yourself (LiveSTRONG)

Man ... I'm watching the women's 75 kg snatch. That would be my weight class. Damned if those gals can't throw the weight around ...