Sprint
Today I ran 10 x 100 yard sprints. After running drills, I ran the 100's followed by 100 yard walk recovery. If you do the math, it was only like less than 150 seconds of work. (~15s/100yard sprint) x 10 = ~150 seconds. I tell ya, a tough 150 seconds.
I have introduced dairy back into my diet. There have been some recent posts about GOMAD Diet to gain 25lbs in 25 days. GOMAD=Gallon of Milk a Day. I have not taken it to that extreme.
Week 1- 1 quart of heavy whipping cream (50 calories/tablespoon, 64 tbsp/quart = 3200 calories per quart)
Week 2- 1 quart of heavy whipping cream + 2 gallons of whole milk (150 calories/cup, 16 cups/gallon, 2400 calories/gallon) = 3200 + 2400 + 2400 = 8000 calories
So over the past 2 weeks I have increased my calorie consumption by 11,200 calories from drinking dairy.
Why am I doing this? I think this will give me a great understanding of knowing how to gain and lose weight. Of course you need to eat a lot of food in order to gain weight. I knew this, but never experienced it firsthand. I am currently less concerned about increasing my work capacity. I am more interested in gaining size to increase my strength. Although I am participating in the WCCF Olympic Weightlifting Meet on Nov. 6, I am not trying to make weight at 69kg. I will be competing against guys much larger than I, but it isn't like I am going to be doing anything at the National level anyways. I addition, I have always been the small guy. Like always. I think this milk era of my life will be fun..just seeing how big I can get. I will continue my training hitting all of the basics, deadlift, squat, shoulder press, Olympic Lifting, ring work, sprints, strongman and staying healthy. Maintaining an anabolic state is key.
Heavy things.
-Training log
-Article collection
-Thoughts and Experiences
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
Sunday, October 23, 2011
Friday, November 19, 2010
11
Nancy
5 rounds for time of:
400m run
15 overhead squats @ 95#
5 rounds for time of:
400m run
15 overhead squats @ 95#
Monday, October 18, 2010
9
Burgerner warm-up
2 x 15 @ 45# muscle snatch
Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#
2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee
2 x 15 @ 45# muscle snatch
Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#
2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee
Friday, October 8, 2010
Monday, September 6, 2010
World Class Athletics Group
Snatch 3 x 6 sets
88-98-108-88-88-88
For time:
3 Rounds
400m
25 Burpees
9:24
88-98-108-88-88-88
For time:
3 Rounds
400m
25 Burpees
9:24
Sunday, September 5, 2010
Tuesday, July 27, 2010
Leg stuff
After OAth warm-up.
Front Squat
10 @ 95
6 @ 135
4 @ 155
1 @ 185
3 @ 185
1 @ 205
3 @ 205
8 minutes of light running.
then..
3 rounds of:
10 reps at 70% of 1RM Front squat (145#)I went a light.
.25 mile run
10:25
Front Squat
10 @ 95
6 @ 135
4 @ 155
1 @ 185
3 @ 185
1 @ 205
3 @ 205
8 minutes of light running.
then..
3 rounds of:
10 reps at 70% of 1RM Front squat (145#)I went a light.
.25 mile run
10:25
Wednesday, July 7, 2010
Wednesday, June 16, 2010
Run day
Today I started reading "In Defense of Food-an eaters manifesto" by Michael Pollan.
He is pointing out how marketing has changed our way of thinking of what to eat. In the past, our mothers learned from their mothers what to eat. Over the last 80 years or so this knowledge was lost since mother were bombarded with marketing. More so than eating a variety of foods, our focus shifted to obtaining calories, nutrients, and vitamins. There is more to foods than just the main chemicals within them.
More than likely, you are smothered by the "western diet". Your food consumption is greatly composed of refined flour, sugars, processed 'foods' and lacks in prehistoric-like foods such as vegetables, fruits, nuts and seeds, fish, and free-range or grass fed animals. 'Foods' because much of the product eaten is really not food, but rather lab created food substitutes. Breast milk vs baby formula for example. One is natural, the other is just some combination. The original baby formula consisted of cow's milk, wheat flour, malted flour, and potassium bicarbonate.
More on this later...
I ran in the grass a bit barefoot did some running/footwork drills, and cartwheels. It feels good to be barefoot, especially on the grass.
He is pointing out how marketing has changed our way of thinking of what to eat. In the past, our mothers learned from their mothers what to eat. Over the last 80 years or so this knowledge was lost since mother were bombarded with marketing. More so than eating a variety of foods, our focus shifted to obtaining calories, nutrients, and vitamins. There is more to foods than just the main chemicals within them.
More than likely, you are smothered by the "western diet". Your food consumption is greatly composed of refined flour, sugars, processed 'foods' and lacks in prehistoric-like foods such as vegetables, fruits, nuts and seeds, fish, and free-range or grass fed animals. 'Foods' because much of the product eaten is really not food, but rather lab created food substitutes. Breast milk vs baby formula for example. One is natural, the other is just some combination. The original baby formula consisted of cow's milk, wheat flour, malted flour, and potassium bicarbonate.
More on this later...
I ran in the grass a bit barefoot did some running/footwork drills, and cartwheels. It feels good to be barefoot, especially on the grass.
Tuesday, May 4, 2010
Back in the swing of things...
I figured I needed to do something healthy after abusing myself at the Kentucky Derby while sick.
Sprint 200m
Lunge 200m
30 pull-ups
30 push-ups
30 sit-ups
15:50
I wasn't planning on doing the workout but just decided to jump in at the last minute. I also rested between the run and the pull-ups about 2 minutes. Just wanted to do something over nothing.
Sprint 200m
Lunge 200m
30 pull-ups
30 push-ups
30 sit-ups
15:50
I wasn't planning on doing the workout but just decided to jump in at the last minute. I also rested between the run and the pull-ups about 2 minutes. Just wanted to do something over nothing.
Thursday, April 29, 2010
Jerk Jump Run
9-95# Push Jerk
21-Jump Squat
run .25 mile (slightly longer)
10:15
165#
Front squats and back squats
I am sick. WTF. Injury and sickness are pet peeves of mine. Actually it is pure hatred.
21-Jump Squat
run .25 mile (slightly longer)
10:15
165#
Front squats and back squats
I am sick. WTF. Injury and sickness are pet peeves of mine. Actually it is pure hatred.
Friday, April 16, 2010
Work.
Yesterday I put my training into action. I worked for my building owner pulling up 3000 square feet of glued carpet. It was quite the workload. I am all about getting it done. I worked hard and fast. Pulled all that carpet in an hour. It felt like tire drags to me!
Today I ran 2 miles in 7:14. I surprised myself. Running makes me just want to sleep!
I plan to pick up some heavy stuff today.
135# Shoulder Press 3-3-3-3-3-3-3
Today I ran 2 miles in 7:14. I surprised myself. Running makes me just want to sleep!
I plan to pick up some heavy stuff today.
135# Shoulder Press 3-3-3-3-3-3-3
Tuesday, April 6, 2010
OH Squat and sit, bk ext, pull ups
Overhead Squat
95 x 5
145 x 4
145 x 3
145 x 5
145 x 5
145 x 4
3 rounds for time:
20 GHD sit-ups
20 back extensions
20 pull-ups
9:24
~100 yard sprints 2 x @ 50%, 60, 70, 80, 90, 100%
95 x 5
145 x 4
145 x 3
145 x 5
145 x 5
145 x 4
3 rounds for time:
20 GHD sit-ups
20 back extensions
20 pull-ups
9:24
~100 yard sprints 2 x @ 50%, 60, 70, 80, 90, 100%
Monday, March 8, 2010
Here's to heavy!
Starting my second week of strength training has left me feeling...strong. Today I performed presses with various equipment including:
95# and 135# Barbell presses (3 x 5 @ 135# I surprised myself!)
35# and 70# TGUs
65# Thick handle DB presses
95# thick handle hex bar presses
As a finisher I ran some sprints with my new speed sled I constructed. 0 weight, 40# and 90# sprints and drags from waist harness.
My new pieces of equipment! Some semi truck tires for heavy drags and a sled for sprint work.
95# and 135# Barbell presses (3 x 5 @ 135# I surprised myself!)
35# and 70# TGUs
65# Thick handle DB presses
95# thick handle hex bar presses
As a finisher I ran some sprints with my new speed sled I constructed. 0 weight, 40# and 90# sprints and drags from waist harness.
My new pieces of equipment! Some semi truck tires for heavy drags and a sled for sprint work.
Wednesday, March 3, 2010
Run-~1.25 miles (non-continuous)
Hex Bar DL
3 singles at 315# (1 3/4" dia. thick bar)
5 @ 225# (1 3/4" dia. thick bar)
8 @ 245# with belt(1 3/4" dia. thick bar)
6 @ 275# with belt(1 3/4" dia. thick bar)
10 @ 275# high handles no belt
13 @ 275# high handles no belt
Some back extension, ab wheel, lunge matrix, wrestlers bridge, indian club swinging, chest expander, x-band walks, and grip work
Hex Bar DL
3 singles at 315# (1 3/4" dia. thick bar)
5 @ 225# (1 3/4" dia. thick bar)
8 @ 245# with belt(1 3/4" dia. thick bar)
6 @ 275# with belt(1 3/4" dia. thick bar)
10 @ 275# high handles no belt
13 @ 275# high handles no belt
Some back extension, ab wheel, lunge matrix, wrestlers bridge, indian club swinging, chest expander, x-band walks, and grip work
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