Monday, February 13, 2006

SE Squat/DL

LifeFitness Treadmill, 1.0 incline, walking speed 3.8 MPH and running speed 7.0 MPH. I tried to run 5 intervals of 3 minutes running/3 minutes walking but 1 minute into the 4th interval I felt sick. I'm trying the Runners World setup for the same type of program, I just didn't feel I would be able to run 20 minutes straight on the last workout of week 5 - - - and this proved it. I ran more total time for this run and more of it at longer duration.


Sumo Deadlift: 135x5, 155x5, 175x5, 185x5x5.

Hoist Leg Press: 470x2x10, 470x6, 470x8. Decided on high reps this time. Ah, I've almost forgotten what a severe leg pump feels like until today. The last set was done at a faster tempo to get more eps before my legs locked up.

Band GHR: 30 reps in 5 sets.

Triple Drop Standing Calf Raises: 2 sets at 120, 90, 60 lbs.

Abs: 2 trisets of lying leg thrusts (10 reps), crunches (10 reps), and planks (3 15-second holds).

Weight this morning: 233.5 LBS


Scott said...

What's the Runners World thing you're doing?

Alberto Caraballo said...

For two weeks, or for 8 days straight, walk for 30 minutes on up. Then Run 4 times a week (M, W, F, Sat), use Sunday as an easy walk. This program is normally 10 weeks, I added week 2 so I could transition to more running at a 3 min pace. Might drop back to week 1 for this program, or try week 2's workout again tomorrow and do my best to complete it.

Wk1:(Run 2 min, Walk 4 min)x5
Wk2:(Run 3 min, Walk 3 min)x5
Wk3:(Run 4 min, Walk 2 min)x5
Wk4:(Run 5 min, Walk 2.5 min)x4
Wk5:(Run 7 min, Walk 3 min)x3
Wk6:(Run 8 min, Walk 2 min)x3
Wk7:(Run 9 min, Walk 2 min)x3
Wk8:(Run 9 min, Walk 1 min)x3
Wk9:(Run 13 min, Walk 2 min)x2
Wk10:(Run 14min, Walk 1 min)x2
Wk11:Run 30 minutes

Chris D. said...

Getting slim Alberto! :)

Keeping your strength with this program?

Alberto Caraballo said...

So far, no, because my volume has increased a bit. I was able to increase my pause bench by 10 pounds using 10x3, and I'm sure the combination of heavy leg presses, RDL (10 lbs PR), and sumo kept my DL and squat going. I'm also gradually increasing my food intake, too, by ear to feed all this effort. The PR's weren't dramatic but I'll take 'em. Just don't lose too much too fast.