Running

[drummermorkul]

I love to run. Don't do it as much as when I was 19-21 when I was heavily training, but still do 3 days a week.
I usually do 2 1/2-3 miles. A little under 25-35 min.. I always sprint the last quarter mile at about 7.5 mi hr. I'm working it up slowly but don't want to do too much to fast. Love my bag/pad rounds the same days as running. It get's my lungs opened nicely.

[Tom Yum]

Haven't been writing my entries like I should have, but I've been working out frequently using variety and the overload principle to keep things moving forward.

I ran a warm-up 8:30 mile then did lunges across a football field (to the 50-yard line) then sprinted the remaining 50-yards...did this about 5 times across the field, laid down to do some crunches, flutter kicks and hello dollies then ran the 1-mile back at a 9:00 pace.

[Tom Yum]

Did some power lifting yesterday to maintain my strength.

Bench press. 4 sets of 5 or less reps, starting with 215. Once I could do more than 3 reps, I removed 10 lbs.

Deadlift. Same thing, starting with 265.

Squat. Same thing, starting with 315.

Finished with some calisthenics aimed at the core. Tree - you'd like that part.

Today

Timed 10-mile cycle (38:00) followed immediately by a timed 2-mile run (15:52).

Comments: my legs are alot stronger.

I pounded out a 12-mile run on the pavement last week. And was still able to walk afterwards.

I can handle miles of pounding pavement or doing different types of leg work and they hold up, but my lungs were dying at the 1.5 mile mark of the run and probably the reason why my time sucked (7:54 pace).

Time to hit intervals again!!!

I'm going to bump it up to 1/2 mile sprints with a 1/4 fast-paced walk in between. Gotta keep my speed up, even when I'm tired!

[Tom Yum]

I wanna be able to run all day!

[Tom Yum]

Yesterday I ran 2 miles of fartlek runs with a buddy......in the sand. It was challenging.

[Tom Yum]

Good by weight...

I'm going to be getting leaner sooner rather than later.

[Tom Yum]

Been working intervals both on the pavement and on the cycle. Adding a cross-fit workout a few times a week too.

[Tom Yum]

Intervals again (suprise). Run the straights; walk the curves.

I did 2 x 100 reps of box steps. I also did 3 sets of situps.

[Tom Yum]

AM 3 x 75 reps pushups.
Lunch pullups/chinups.
PM 3 mile run.

[DickHardman]

dumbell bench press 3 sets 8-10 reps
incline dumbell bench press 3 sets 8-10 reps
wide pushups 4 sets 15 reps
diamond pushups 3 sets 10 reps
regular pushups 5 sets 15 reps

tricep extension machine 3 sets 10 reps
dip machine 3 sets 10 reps

preacher curl 3 sets 10 reps
hammer curl 3 sets 10 rep
regular curl 3 sets 10 reps

quad extension machine 5 sets 10 reps
calf raise machine 5 sets 10 reps

[Tom Yum]

Looks like you're trying to maintain a base of upperbody strength, while keeping the legs alive.

No back, shoulder or core work? or do you divide it up by days.

[DickHardman]

Looks like you're trying to maintain a base of upperbody strength, while keeping the legs alive.

No back, shoulder or core work? or do you divide it up by days.

i divide it up.

[Tom Yum]

Cylcing tonight.

[DickHardman]

seated rows 5 sets 8 reps
lower back extensions 4 sets 15-20 reps
upright rows 4 sets 10 reps
bent over rows 4 sets 10 reps
shrugs 3 sets 10 reps
shoulder press 3 sets 10 reps

preacher curl 3 sets 10 reps

leg press machine 5 sets 10 reps

[Tom Yum]

I'm noticing a pattern on the few workouts you've posted.

Your upperbody excercises are mostly multimuscle movements done at a rep range to build mostly size, but some strength as well. You've got an isolation excercise for bis and then an excercise to hit the quads, hams and hip flexor (if done with full movement).

I'd assume you're either prepairing for competitive rowing or....tryin' to get buff for the summer

Good stuff, Hardman. Keep it coming.