Performance -Not Enough!

flyinfree said:
OK, the 69 in rep has been nice ;) but I gotta give ya some rep for enthusiasm Sparrow.

run: 5.7 miles in 46:15:01 , 8:11 min.mi to gym

spin class: Hill intervals

Run: 5.7 miles in 56:22:72, 9:42 min/mi back home

totally tired-- FEELS FANTASTIC-- get some!

FF
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okay, that made my measly little spin class/2 mile run combo look like a warm up!!
 
ride: 5.7 miles

lifting:
bench 3 X 8 @ 205
weighted hypers 2 X 8
lat pull downs 3 X 10
pushups 3 X 25
dead lifts 2 X 10 @ 155 (easy does it there big guy) wheeeew

swim:
100 free
100 kick
100 pull
100 free
100 breast
100 back
500 free
100 sprint

ride: 5.7

Protein shake, and let's do som sleepin!
 
here is a day for a champion!

start off with this view for a few hours

eswardo- THE 5 Time Ironman's butt - no comments please

then stik with you rriding partner,,, mouth full of food.

then go directly to a 2 hour ice skaiting event, with your lil honey!

and then,, play on the slip and slide with the neighbors, and then go to the gym with the lovely!!!

swim: 500 meters in (take note) 9:07:47 that's right baby!
lifted:
squats 4X8
curls big straight bar 3 X 10
hammer pulls 2 X 12
weights situps 2 X 25, 1 X 15 (45 lbs)
pull ups 3 X 7
lat pull downs 2 X 12
deltoid raises 3 X 12

take a pic of the abs.

go eat, come home post, and here comes papa!!
 
Thats the best thing about it Der you barely have to support yourself. Everything is so cheap. You could do surfboard shaping with me haha. I have never seen the snow
 
Hey Flyin, how come you didn't tell me my shirt was on backwards!:eek2:

Seriously, thanks for hanging back with my after my rear wheel went all wobbly on me and the fast boy sucked the wind out of me! Yer a true pal and a terrific 'lete.

G8R
 
hahah, i don't think yer shirt is backwards. When we fold the phone in half like that, i think it reverses everything, and I see the lil zipper there too. yer funny.

Run: 10 miles, 5 mile route- 2 laps -second faster than first. 1:26:28 - 8.6 mi/mi pace
 
You = BEAST

I wish I could have endurance like that at a good pace. I really want to get my run up this summer. I have wrestling now, then powerlifting and Track + Field in the spring (I'm a thrower because I can't run because I'm packing on muscle for powerlifting!!). Hopefully the summer I can just beast it!

Keep up the good work! You're doing great
 
thank you Merciless- I needed that this morning. My emotions ride me sometimes; seems to come with the extreme-ist territory. I felt bad about my behavior yesterday on the board (pressing buttons the way I did) and to know that "at least my ethic, and sweat" count for more means alot.

thank you for posting
truely,
FF
 
flyinfree said:
I felt bad about my behavior yesterday on the board (pressing buttons the way I did) and to know that "at least my ethic, and sweat" count for more means alot.
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Lol, I thought you came off pretty well.
With the progress you've made since I've been here I consider you part of the sites Crown Jewels :rofl:
 
flyinfree said:
hahah, i don't think yer shirt is backwards. When we fold the phone in half like that, i think it reverses everything, and I see the lil zipper there too. yer funny.

Run: 10 miles, 5 mile route- 2 laps -second faster than first. 1:26:28 - 8.6 mi/mi pace
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YOU call THAT a workout? :rolleyes: PUH-LEEZE :rolleyes:

:D
 
smiles over here!! thanks fer that

run 5.7 mi to gym 51:20
rowing machine working the trap area- 15 minutes
cable rows up, wide, and back pincher moves.

swim: 1500 continuous 43:01:03

run : 2 mi on 10% incline at 10 min pace. 20 min

tired.

good night
 
nice. good job. I'm biding my time over here, and it isn't easy, especially reading your workouts. I'm ready to train again NOW. Just a short time longer...

Guess what, 20 people staring at my big blue and NOBODY bit. No kidding, I am still in complete shock over it. What would you like me to do?
 
wow!!! new avie and the motor is running. Glad to read that Sparrow.

last night-

Run 5.7 46:03:85

Spin class - new instructor, had us stand sit stand sit mor than any class ever.. not my fav.

med section work galore.

Run 5.7 miles home 56:12:03 -- nice and slow off and on to get my heart rate down.

slept much better last night. Will be glad to finish up this run concentration on Sat with long run.

used a lower back isolation machine on light resistance to try and help recovery... no pain. Didn't do any trap or back work, I was sore. Will hit that area again tonight. Swim lift tonight.

Got Sparrows bike on the brain.
 
CCR said:
Hey Sparrow, is your new avatar you saying 'talk to the hand'?
:D
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yah, can you tell my mood? :D

no actually I'm really telling FF to SLOW THE HECK DOWN SO I CAN CATCH UP!
 
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tired!!!

ran 5.7 48:00:15 to gym

weights-- cable pulls for back from all sorts of directions.
pull ups, 3 X 10, 1 X 5 with legs straight out front.
wide grip rows

swim 500

called for a ride home.

totally tired.

Good night all.

Sweat Daily
 
OK.
thursday- cut workout short

Friday rest- went to bed at 7:30 pm
alarm for 2:am- drank half gallon of water, electrolytes, 2 hardboiled eggs- back to sleep

Sat - Got up at 9:15
oatmeal, 3 scoops of flax, protein shake double mix, 4000 mils of fishoil

weighed out at 184.5

long run: 27 miles 4:18:48 9.6 min/mi

24 oz of gatoraide, 72 oz water, 2 gels, 1 cliff bar, 1 bag of Shotblox

weighed in at 178.2

There ya go. Now all I need to do is add in 2.5 hours of swimming, and 7 hours on a bike, within the same day, and I'll be all set.... hehhehehehe Anybody wanna play?
 
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