New Day's Resolution

9.6.2010

5 miles ~ 29:00 Lap Inline Skating

I've been dodging my cardio sessions like an annoying relative. Bought myself K2's and hope to make daily use of them. Need to practice my technique and braking. By next week I'll use them to commute to and from work ~3 miles each way.

also
7.5 mies ~ 60:00 Trail Inline Skating

mini-review
Price: $125.15 each pair, lifetime maintenance (up to 4 rotations and lubes per year)
Product: 2 x K2 Men's Boa 80mm/80A w/ ABEC 5 bearings (pairs)
Intended use: Commuting and conditioning.
Customization: *removed brake from both pairs and had brake bolt replaced with a non-brake bolt
Soft boot with velcro straps, ratch buckle and boa speed lace system (uber cool)
Technique wise I need to get my breaking down, namely T-Stops and Power Stops.
 
Last edited:
9.8.2010
0-1 Triples Handball

9.9.2010
7 mi. Inline commute to/from work
 
9.13.2010

Dip
bw x 12
+45 x 8
bw x 12
+90 x 5
bw x 12
+135 x 1
bw x 12
+180 x 0 ~1 second negative
+180 x 0 ~3 second negative
bw x 12
+180 x 0 ~3 second negative
bw x 12

Chin-up
bw x 8
+45 x 3
bw x 5
+90 x 0 hang for ~10 seconds
bw x 5
+135 x 0 hang for ~10 seconds
bw x 5
+180 x 0 hang for ~3 seconds
bw x 5
+180 x 0 hang for ~3 seconds
bw x 5
 
9.19.2010

Squat
45 x 20
135 x 10
185 x 5
225 x 5
245 x 2 tweaked lower back on the second rep

Clapping + Pull-ups
0 + 10
5 + 3
3 + 5

Dips
20
20
10
 
Back still not 100%. Tomorrow I'm going to do pull-ups, dips, hypers, sit-ups and maybe some squats or lunges at bodyweight or just a barbell.
 
9.26.2010 ~ 30 minutes

(8:57) 1 mile run
5/5/5 Pull-ups
10/10/6 Dips
2 x 25s 1/11 mile sprints

Back has full mobility. Still not 100% strength. Light to moderate weights this Wednesday.
 
10.4.10

warm-up run
50 Pull-ups (10 sets * 5 reps)
90 Dips (7 sets * 10 reps + 7 reps + 8 reps + 5 reps)
dynamic stretching for arms and shoulders
cool-down walk
 
10.7.10

20 min treadmill
-3min @3mph
-3min @6mph
-3min @9mph
-1min @12mph + 3 min @3mph
-15-20s @ 15mph + 3min @3mph
-20-30s @16mph + 3min @3mph

power clean & push press
3 x 3 x 135
pull-ups
3 x 5 x bw
dips
3 x 12 x bw
 
10.10.10 - 30 minutes

56 Pull-ups 6*6/4*5
104 Dips 6*12/4*8
10 Sprints 4/3/3 [Basketball Court baseline to baseline]
 
10.14.10 - 60 minutes

54 Pull-ups 6*9
135 Dips 15*9 (last few sets were 8-10 + 4-5 + 0-3 to 15 reps w/ 5-15 sec rest)
20 min run on Lifefitness 95ti - all at 0% incline
3:00 @ 3-MPH
3:00 @ 6-MPH
1:00 @ 9-MPH
3:00 @ 3-MPH
1:00 @ 12-MPH
4:00 @ 3-MPH
1:00 @ 14-MPH (treadmill max)
4:00 @ 3-MPH

Seated DB Shoulder Press
8 x 30 ea.
8 x 55 ea.
3 x 75 ea.
 
10.17.10 - 35 minutes

54 Pull-ups 10/10/8/6/6/6/5/5/4

110 Dips 20/20/10 reps * 7 sets

12 Sprints (4/4/4 baseline to baseline)
 
10.21.10 - 2:45

Pull-ups
10 x BW

Chin-ups
5 x 45
2 x 90
5 x 45
2 x 90
5 x 45
2 x 90

Narrow Dips
20 x BW
8 x 45
5 x 90
8 x 45
4 x 135
8 x 45
3 x 135

EZ Press
12 x +50
8 x +70
6 x +90
5 x +110
*couldn't clean anything heavier

BB Press
3 x 135

20 min run on Lifefitness 95ti - all at 0% incline
4:00 @ 3-MPH ...112 BPM intial HR
1:00 @ 14-MPH ...178 immediately after sprint
4:00 @ 3-MPH
1:00 @ 14-MPH ...180 immediately after sprint
4:00 @ 3-MPH
1:00 @ 14-MPH ...182 immediately after sprint
5:00 @ 3-MPH ...135 BPM final HR
 
10.23.10 - 0:40

50 Pull-ups 10,10,8,5,4,4,4,5

100 Dips 20,10,10,10,9,8,4,7-sets*3-reps

20 BB Sprints 4,4,4,4,4
 
10.25.10 - 0:50

Pull-ups
BW*10

Chin-ups
+45*5
+90*2
+45*5
+100*Fail
+45*5

Dips
BW*25
+45*8
+90*5
+45*8
+135*3
+45*8

Ti95 - 3-MPH rest intervals
0:00 149 BPM
4:00 60s @14-MPH
5:00 183 BPM
9:00 60s @14-MPH
10:00 185 BPM
14:00 45s @ 14-MPH :mad:
14:45 178 BPM
20:00 140 BPM

Moderate lower body & light upper body stretch.
 
10.29.10 - 2 x 0:45
[email protected] lbs. (12% Bodyfat) [27.3 BMI]

Session I

Pull-ups = 50
bw*10
bw*10
bw*10
bw*9
bw*3
bw*3
bw*3
bw*2

Dips = 115
bw*25
bw*25
bw*25
bw*18
bw*10
bw*8
bw*4

5:00 Elliptical (cooldown)

Static Stretch

Session II

Pull-ups
bw*10

Chin-ups
+90*1 rep*7 sets

Dips
+180*Fail*2 sets
+160*1 rep*4 sets
+160*Fail*1 set

Cable Row
+100*20 reps
 
11.1.10 - 45 minutes

Chins
BW x 12
90 x 2
90 x 2
90 x 2
BW x 5 Left / 3 Right (One-arm, NOT one-hand)
90 x 1
90 x 2
90 x 2
90 x 2
90 x 2

Dips
BW x 2
160 x 1
160 x 2
160 x 2
160 x 2
160 x 3
160 x 3
160 x 2
160 x 1

Standing DB Curl
20 x 8

Standing DB One-Arm Extension
20 x 8

Low Row
120 x 20

Ti95 - 3 x 1:00 @ 14 MPH w/ 3 x 4:00 @ 3 MPH interval + 5:00 @ 3MPH cooldown
start 126 BPM
post 1 178
post 2 176
post 3 180
fin 140

next sprint session I will either increase incline to 0.5 or time to 1:05
 
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