Performance -Not Enough!
- Thread starter flyinfree
- Start date
S
sparrow
Guest
LOL, can always count on you g8r
Thats a 9:26 pace. Most people don't do that for even one mile. be proud!
To quote Gunnery Sgt. Tom Highway in Heartbreak Ridge, "Jumping out of a perfectly good aircraft is not a natural thing..."
Last edited:
S
sparrow
Guest
I'm glad I'm not the only one who thinks so!
S
sparrow
Guest
GOOD for you, you deserved the time off. I'm glad you took it
thanks sweetheart!
ride: 5.7 miles to gym
lifting:
cable back pinchers
up angle 3 X 10
horizontal to ground 3 X 10
down angle 3 X 10
shoulder rolls with cable resistance 3x10 forward 3X10 backward
shrugs 2 plates each side 3 X 10
low hammer pulls 3 X 10
high hammer pulls 3 X 10
weighted incline crunches 4 X 12
Swim: 2500 continuous 1:01:52
ride 5.7 miles home total workout time of 2:45.
Derdy- weights before cardio (read your advice column) was good for me too. I was able o give more to lifting, and when I got in the pool, I didn't have a concern about saving juice for lifting.
the ride home was too much on my knees after this weekends long run, and then that long swim.
protein shake, about 4 servings of cottage cheese with chocolate protein powder, a brownie (from church party platter- the good kind) and to bed.
sweat daily!
FF
ride: 5.7 miles to gym
lifting:
cable back pinchers
up angle 3 X 10
horizontal to ground 3 X 10
down angle 3 X 10
shoulder rolls with cable resistance 3x10 forward 3X10 backward
shrugs 2 plates each side 3 X 10
low hammer pulls 3 X 10
high hammer pulls 3 X 10
weighted incline crunches 4 X 12
Swim: 2500 continuous 1:01:52
ride 5.7 miles home total workout time of 2:45.
Derdy- weights before cardio (read your advice column) was good for me too. I was able o give more to lifting, and when I got in the pool, I didn't have a concern about saving juice for lifting.
the ride home was too much on my knees after this weekends long run, and then that long swim.
protein shake, about 4 servings of cottage cheese with chocolate protein powder, a brownie (from church party platter- the good kind) and to bed.
sweat daily!
FF
what an emotional rollercoaster of a week. I believe this is probably the first true recovery week I have taken. One thing i learned- a 9:30 pace is respectable, and when I string 27 of them in a row, it is time to expect that I am toasted, whether my brain tells me so or not.
It does feel good to have the mental toughness to completely deplete myself physically, but I also need to have the intellect to realize I have done so. Tonight i feel much better and almost back to life again.
ride: 5.7 miles
(georgen- the pics are so you can see what I am using equipment wise on a few of these.... i also spent a good amoutn of time on my stretching tonight)
lifted:
cable pull/back pinchers
3X12 upwards
3X12 horizontal
3X12 downwards
3X10 wide grip rows
3X8 low hammer pulls
3X8 upper hammer pulls
then i did abs:
weighted twist 1X15, 1X8 heavy, 1X15
weighted crunch 3X10
then i have been using this thing to help my lower back recover from the deadlifts. I am getting stronger, but the muscles still shake a bit. 3X10
run: 9:30 pace x 2 miles - I am amazed that I could peak my training and string so many of those in a row. My body is spent.
swim: 500 free, very slow and practicing breathing on oposing side
ride: 5.7 miles.
i was feeling good about my arm, though i didn't lift with it directly so I took a snap:
Feeling like a millin bucks- nite all
sweat daily!
It does feel good to have the mental toughness to completely deplete myself physically, but I also need to have the intellect to realize I have done so. Tonight i feel much better and almost back to life again.
ride: 5.7 miles
(georgen- the pics are so you can see what I am using equipment wise on a few of these.... i also spent a good amoutn of time on my stretching tonight)
lifted:
cable pull/back pinchers
3X12 upwards
3X12 horizontal
3X12 downwards
3X10 wide grip rows
3X8 low hammer pulls
3X8 upper hammer pulls
then i did abs:
weighted twist 1X15, 1X8 heavy, 1X15
weighted crunch 3X10
then i have been using this thing to help my lower back recover from the deadlifts. I am getting stronger, but the muscles still shake a bit. 3X10
run: 9:30 pace x 2 miles - I am amazed that I could peak my training and string so many of those in a row. My body is spent.
swim: 500 free, very slow and practicing breathing on oposing side
ride: 5.7 miles.
i was feeling good about my arm, though i didn't lift with it directly so I took a snap:
Feeling like a millin bucks- nite all
sweat daily!
well honey, it has only been 3 trips to the weights,,, I am focusing on developing my full trap muscle to fix my posture and that lil pinch I was havin.
The lower back thingy is to try and fix that twang I did doing the deadlifts.
that is why I am posting pics of what i am doing.... Georgen AND YOU NOW are helping me.....
Don't just say your disappointed and walk away.
The lower back thingy is to try and fix that twang I did doing the deadlifts.
that is why I am posting pics of what i am doing.... Georgen AND YOU NOW are helping me.....
Don't just say your disappointed and walk away.
You are on the right track FF. You are using a lot of machines, which is not a bad idea, but we will throw in some more variety.
This first pic is a nice reverse fly. If you do not have a swiss ball to use you can lean on an adjustable bench set to an incline.
This second one is a good one. At the bottom let your shoulders and upper back round, then squeeze the shoulder blades together, then row the weight up. Try using different angles. EX: 1. Keeping your elbows close to your sides. 2. Keeping your elbows at a 45 degree angle. 3. Keeping your elbows out at a 90 degree angle, like you are forming a T with your upper arms and your body.
This last one is the anatomy of the row. You will get a feel for what all is being trained differently when keeping your elbows close to your sides compared to bringing them out wider. Muscles trained also change based upon the angle of the body. (parallel with the floor compared to inclined up more)
Finally, you can do your lat stretch all the time. Flexibility is something that needs to be trained all the time. Stretch your lats whenever you have time. A few times a day would be a good start.
I will read through your PM and see if there is anything I forgot.
This first pic is a nice reverse fly. If you do not have a swiss ball to use you can lean on an adjustable bench set to an incline.
This second one is a good one. At the bottom let your shoulders and upper back round, then squeeze the shoulder blades together, then row the weight up. Try using different angles. EX: 1. Keeping your elbows close to your sides. 2. Keeping your elbows at a 45 degree angle. 3. Keeping your elbows out at a 90 degree angle, like you are forming a T with your upper arms and your body.
This last one is the anatomy of the row. You will get a feel for what all is being trained differently when keeping your elbows close to your sides compared to bringing them out wider. Muscles trained also change based upon the angle of the body. (parallel with the floor compared to inclined up more)
Finally, you can do your lat stretch all the time. Flexibility is something that needs to be trained all the time. Stretch your lats whenever you have time. A few times a day would be a good start.
I will read through your PM and see if there is anything I forgot.
OK. Definitely lat stretch often if you are feeling it that much. Also check my journal. I posted a pic and some explanation in there after your last post.
this is great! I will add these immediately. and i will ditch that one that has my chest on that platform. I can lift alot of weight like that, and it hurts my sternum a bit.
i did see the Lat stretch from your thread- AND i have been using my hand reversed, and up higher than that. i just stried it like the pic and it is a better stretch and the angle changes so it is not pulling at my hip. DETAILS DETAILS!
Derdygirl- i figured since you could criticize, maybe it was prepping me for an answer ;( but that's cool! i'm all set- hhheeheee
TODAY: 3 hrs 40 minutes hard mountain biking with my son, 3 skydives.
Off to a party.
i did see the Lat stretch from your thread- AND i have been using my hand reversed, and up higher than that. i just stried it like the pic and it is a better stretch and the angle changes so it is not pulling at my hip. DETAILS DETAILS!
Derdygirl- i figured since you could criticize, maybe it was prepping me for an answer ;( but that's cool! i'm all set- hhheeheee
TODAY: 3 hrs 40 minutes hard mountain biking with my son, 3 skydives.
Off to a party.
S
sparrow
Guest
TODAY: 3 hrs 40 minutes hard mountain biking with my son, 3 skydives.
QUOTE]
OMGosh
TODAY: 3 hrs 40 minutes hard mountain biking with my son, 3 skydives.
QUOTE]
OMGosh
Is your son a radical mountain biker - air, jumps, 360s, etc.?
S
sparrow
Guest
hes probably been doing flips on his bike since he was like 5 years old. lol
OK- I am frozen!
run: 5.7 miles to gym
swim: 1500 continuous,
tried the breathign ladder things and about drown 100 meters there
100 fast
100 breast
100 kick
200 pull
100 free
run: 5.7 miles home
and I am freeezing. It is like 15 below zero out there and I am frozen..... OK OK I AM CCCCCCOOOOllld now.
chilly whilly,,, burrrr, I am sooo cold. But sweating baby!
FF
run: 5.7 miles to gym
swim: 1500 continuous,
tried the breathign ladder things and about drown 100 meters there
100 fast
100 breast
100 kick
200 pull
100 free
run: 5.7 miles home
and I am freeezing. It is like 15 below zero out there and I am frozen..... OK OK I AM CCCCCCOOOOllld now.
chilly whilly,,, burrrr, I am sooo cold. But sweating baby!
FF