BQ by 40

Given today's diagnosis and advice from the doctor's office, I biked on the blasted stationary bike.

StairMaster bike @ 20 resistance, 11.33 miles in 30 minutes (aerobic program)... last attempt was 10.88 miles, but I didn't run before this attempt.

Pull-ups:

4 sets of 10 @ 100 lbs assist

Seated Press:

10x175 lbs
10x160 lbs
10x145 lbs
10x130 lbs
10x115 lbs
15x100 lbs

I was so geared up by the end of the workout that I was ready to break out a 6'30" mile, despite knowing that that would probably finish me off.

Labels: i hate cycling, strength

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Yes, I stole that one from the Woot.com message boards.

Run:

1.25 miles (11:33) 9'15"

Massage yesterday and stretching beforehand really helped, but I tightened up too much by 1.25 miles. Couldn't restart after stopping. Main stretching was for piriformis muscle, some hamstring, quad, ITB stretches also. This may just be a slow ramp up back to 8 miles and beyond.

Bike:

StairMaster bike @ 20 resistance, 10.88 miles in 30 min, aerobic program

I hate cycling. Such a painful waste of non-productive exercise time.

Weights:
Pull Ups:

2 sets of 10 reps @ 100 lbs assist
1 set  of 10 reps @ 115 lbs assist

Shoulder Press:

10 reps @ 175 lbs
10 reps @ 160 lbs
10 reps @ 145 lbs
10 reps @ 130 lbs
10 reps @ 115 lbs
15 reps @ 100 lbs

Labels: i hate cycling, injury, strength, workout commentary

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First day of week 5 of the hundred pushup program:

Recovery period was extended by dog duties. I tried yesterday, but didn't have the energy to get past the first 40 pushups.1

Set tally, "-"=60-second recovery period. "[#]"=max

Pushups:  40-32-30-25-[44], 171 total.

Had planned on running 6 miles at lunch, but hip/back pain was bothering me, so I did some strength exercises instead.

Seated Press Reps
25 130.0 lb 
17 115.0 lb 
20 100.0 lb 
15 85.0 lb 
13 85.0 lb 
25 70.0 lb 

Dips (minus weight)
10 25.0 lb 
20 40.0 lb 
15 55.0 lb 
15 70.0 lb 
15 85.0 lb 
20 100.0 lb 

Chin Ups (minus weight)
10 70.0 lb 
10 85.0 lb 
10 100.0 lb 
10 115.0 lb 
25 130.0 lb 

Pull Ups (minus weight)
10 100.0 lb 
10 115.0 lb

Labels: 100pushups, strength

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Third day of week 2 of the hundred pushup program:

Set tally, "-"=2-minute recovery period. "[#]"=max

Dropped the lifts. Too much overlap & hard on the back.

Pushups:  15-15-12-12-[23], 77 total.
Situps :  15-15-12-12-[25], 79 total.
Curls  :  15-15-12-12-[20], 74 total.

Labels: 100pushups, strength

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Second day of week 2 of the hundred pushup program:

Set tally, "-"=90-second recovery period. "[#]"=max

I felt pretty worn out after this set, more so than at any time during week 1.

Pushups:  16-13-11-11-[23], 74 total.
Situps :  16-13-11-11-[24], 74 total.
Curls  :  16-13-11-11-[16], 66 total.
Lifts  :  16-13-11-11-[16], 66 total.

Labels: 100pushups, strength

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First day of week 2 of the hundred pushup program:

Set tally, "-"=60-second recovery period. "[#]"=max

I felt pretty worn out after this set, more so than at any time during week 1.

Pushups:  12-12-9-7-[22], 60 total.
Situps :  12-12-9-7-[22], 60 total.
Curls  :  12-12-9-7-[20], 58 total.
Lifts  :  12-12-9-7-[13], 51 total.

Labels: 100pushups, strength

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Third day of week 1 of the hundred pushup program:

Tried to do round robin instead of all sets for each exercise. Not enough rest.

Set tally, "-"=2-minute recovery period. "[#]"=max

Pushups:  15-13-10-10-[20], 68 total.
Situps :  15-13-10-10-[32], 80 total.
Curls  :  15-13-10-10-[20], 68 total.
Lifts  :  15-13-10-10-[15], 63 total.

Labels: 100pushups, strength

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Second day of week 1 of the hundred pushup program:

Sunday's workout was 9pm, today's workout was at 4am, so less than 36 hours of recovery involved.

Set tally, "-"=90-second recovery period. "[#]"=max

Pushups:  12-12-10-10-[26], 70 total.
Situps :  12-10-10-10-[20], 64 total.
Curls  :  12-12-10-10-[14], 58 total.
Lifts  :  12-12-10-10-[17], 63 total.

Labels: 100pushups, strength

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I've decided to use the hundred pushups program to structure my strength exercises in general: pushups, situps, bicep curls (30 lbs, each arm), and dumbbell lifts (30 lbs, each arm).

My max reps at the end were the absolute limit. On the situps, I slowed down, but kept going for 51 reps. Ouch that hurt.

Set tally, "-"=1-minute recovery period. "[#]"=max

Pushups:  10-10-8-6-[25], 59 total.
Situps :  10-10-8-6-[51], 85 total.
Curls  :  10-10-8-6-[ 9], 43 total.
Lifts  :  10-10-8-6-[10], 44 total.

Labels: 100pushups, strength

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Need to start somewhere with maintaining a good burn rate outside of running, especially in lieu of my reduced mileage because of minor injury.

I've decided to incorporate the Hundred Pushup Program into my routine.

Labels: strength

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