Running and Lifting with Solomon Grundy

So I’ll be going to a new gym tomorrow: new environment, fresh start, etc.  I thought this would be a good time to begin a journal.
 
Right now, my weekly routine looks like this:
 
Monday               Lower Body
Tuesday               Upper Body
Wednesday        Running
Thursday             OFF
Friday                    Full Body
Saturday              Calisthenics
Sunday                 OFF
 
Mondays and Tuesdays are interchangeable, so are Wednesdays and Thursdays, and Fridays and Saturdays.  Sundays are always off.  I’ll be willing to change up my routine to accommodate any fun equipment or classes that the new gym offers.
 
I’m leaving my old gym because it is simply too far away.  My life is all about convenience.  I’ll miss the people at my old gym, but going to a new gym is a great opportunity to make new friends.  And I’ve made some great gym friends over the years.
 
I’ll post some “before” pictures as soon as I get a new digital camera.

The new gym is small, but it isn’t very crowded.  It has all the necessities, but usually only one of each station.  So if you want to use the squat rack and someone else is using it, then you have to wait.
 
I chatted with the staff and was all smiles and manners with everyone else, but I mainly kept to myself.  People leave you alone when you have your headphones in and you’re glaring in the mirror, breathing heavy, and psyching yourself up for the next set.
My leg routine today:
 
Squats:
Warmup:  135 lbs 1 set of 20
225 lbs 2 sets of 5
185 lbs 2 sets of 10
Front squats:
135 lbs 2 sets of 5
 
Leg Extensions:
Inner leg: 180 lbs 2 sets of 12
Center leg: 180 lbs 2 sets of 12
Outer leg: 180 lbs 2 sets of 12
 
Leg Curls:
200 lbs 3 sets of 12
 
Good Mornings (to stretch the back)
50 lbs 1 set of 12
 
Platform snatch grip dead lifts
(special thanks to Old Navy for this exercise)
135 lbs 2 sets of 12
 
Platform bent power rows
(just for fun since this isn’t my upper body day)
135 lbs 1 set of 12
 
Dead Lift:
235 lbs 1 set of 10
305 lbs 2 sets of 1
 
Seated Calf Raises:
180 lbs 2 sets of 25
90 lbs 2 sets of 30
 
Inner Abductor
150 lbs 2 sets of 12
 
Outer Abductor
150 lbs 2 sets of 12
 
Back Extensions
+35 lbs 1 set of 12
 
Abdominal Obliques
+45 lbs 2 sets of 12 both sides
 
Crunches
1 set of 75
 
Cardio
Jog 3 miles in 24 minutes
 
My post workout drink was a 17 oz carton of rootbeer float flavored Muscle Milk.  I used it to wash down my post workout pills too.  Since home is just up the street from the gym, I packed my street clothes and showered in my own bathroom.
 
I spent too much time in the gym today.  I shouldn’t have done both back and abs.  I should have left one of those for my upper body workout tomorrow.  I don’t like doing deadlifts on upper body days because deadlifts tax my grip strength and I already have plenty of forearm-working exercises on upper body days.  So I probably should do abs with upper body.  The only reason I did abs today is because Mondays, Wednesdays and Fridays have traditionally been the days I work abs.  I guess it’s time for me to change abdominal days to Tuesday, Thursday, and Saturday.
 
These are the gripes I have with the new gym:
1)      The power rack for squats is in a corner with only six inches between the end of the bar and a mirror.  Any shift, wobble, or dropped bar is going to shatter that mirror.  I just hope it’s not me who does it.
2)      There is only one drinking fountain and its cooling system doesn’t work.  Chicago municipal water is barely palatable to begin with.  Serving it lukewarm certainly doesn’t improve the taste.  I guess I’ll be carrying a water bottle around the gym again.
3)      There are very few machines for working abdominals.  I may have to do most of my ab work at home.
 
Tomorrow is upper body.

Hardly anyone at the gym today.  I think I saw all of about nine people the whole time I was there.
 
My right calf is tight and my back is aching from the workout yesterday.  I’m still “feeling out” all the new equipment at this new place.  I can do more weight with some exercises, less weight with others simply because the equipment and machines are a little different from what I used before.  It takes some getting used to.
My upper body routine today:
 
Dumbbell Press:
100 lb dumbbells
1 set of 11
1 set of 12
 
Incline Dumbbell Press:
100 lb dumbbells
2 sets of 12
 
Military Dumbbell Press:
60 lb dumbbells
2 sets of 12
 
Bench Press:
225 lbs 2 sets of 9
215 lbs 1 set of 12
 
Incline Bench Press:
185 lbs 2 sets of 12
 
Standing Overhead Press:
100 lbs 1 set of 11, 1 set of 10
 
Pull-ups:
1 set of 35
 
Chin-ups:
1 set of 30
 
Lats Pull-down:
160 lbs 1 set of 12
170 lbs 1 set of 12
(easy machine, will go up to 180 next time)
 
Dumbbell Curls:
30 lbs 2 sets of 10 each side
 
Dumbbell Triceps Extension:
30 lbs 2 sets of 12 each side
 
Dumbbell Hammer Curls:
30 lbs 2 sets of 12 each side
 
Scull Crushers:
60 lbs 2 sets of 12
(too easy go up to 70 next time)
 
Dips:
2 sets of 25
 
And just for fun, because I wasn’t satisfied with my ab work yesterday:
15 leg raises and 15 leg crunches.
 
My post workout drink was a 17 oz carton of chocolate malt flavored Muscle Milk.  I still have about 3 weeks’ worth of root beer float and chocolate malt Muscle Milk to get through before I sample another two flavors.  I’m already sick of these two and I’m looking forward to trying cookies and creme, vanilla creme, or chocolate mint chip.
 
New gripe about the gym:
They don’t have decline benches to do decline presses or decline sit-ups, at least not out on the gym floor.  I’ve seen some decline benches in a classroom in back, but I think that area is off limits to ordinary patrons.  I’ll have to raise this issue with staff, along with some of my other gripes.
 
Tomorrow I run.  'Won't be seeing me in the gym.

Damn your squats and deadlifts suck compared to your bench. Are you on of those guys who only used to work upper body?

Lifts: Bench-285, ATG Squat-485, Deadlift-495

ORIGINAL: Leg_Beast

Damn your squats and deadlifts suck compared to your bench. Are you on of those guys who only used to work upper body?

 
No I was never one of those guys, but I am certainly not a Leg_Beast like you!
 
There is a long explanation as to why my squats are so low compared to my bench, and eventually I will give that explanation.  But for now let me say that:
 
Yes, I can bench press more than I can squat.
Yes, I am ashamed that this is the case.
Yes, I am working on remedying the situation.
 

 
Today was my running day. 
 
I should preface my comments by saying that I am, foremost, a runner.  I’ve recently cut way back on the running to focus on lifting, but in my heart of hearts, running is my passion.  So I still devote one day per week to it.  I can’t help it.  It’s therapeutic, cathartic, and essential to my continued sanity.  I always look forward to running days.  If watching this sends chills down your spine, then you know where I’m coming from.
 
I used to lift just to maintain my upper body mass and keep my gains while I trained for distance running.  Now I run to maintain my speed and endurance while I weight train for power and size.  When I was lifting to maintain I was still seeing gains, so I’m hoping to improve my times while I run to maintain.
 
Today wasn’t a good day to run.  I haven’t had a head cold in over two years, then out of nowhere I get hit with a stuffy nose and a cough.  Summer colds are the worst.  I’ve had it for the past two days.  I mainly feel it at night.  Anyway, add the cold to my stiff calf and sore back, I was contemplating “switching days” by taking an off day today and running tomorrow.  Unfortunately, I have an important meeting tomorrow evening and won’t have time to run.  No: running had to be today. 
 
I didn’t bother keeping track of my start time.  I figured I would be in pain the whole time.  I just wanted to get into that plow horse state of mind where you trudge along in spite of pain, fatigue, and every instinct to quit.  But I didn’t have to.  After a while my back loosened up, my calf stopped hurting, and I didn’t even feel the head cold.  Such is the magic of running.  I may feel it all tomorrow, though.  I’m sure I still clocked a decent time.
 
Course Length:  11 miles
Time:  ??? (more than 90 minutes, less than 100 minutes)
Split times:  ????? (I need a new pedometer)

Yeah your bench is pretty damn high espicially for a distance runner.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

Yesterday was off
 
Today was my calisthenics day.  Since my running day is almost exclusively a lower body endurance workout, my calisthenics day is almost exclusively and upper body endurance workout.  I do alternating sets of inclined push-ups and dips with plenty of rest time in between.
This is what I did:
300 push-ups, 150 dips
250 push-ups, 125 dips
200 push-ups, 100 dips
150 push-ups, 75 dips
100 push-ups, 50 dips
50 push-ups, 25 dips
25 push-ups.
 
I also did my ab workout.
 
Tomorrow I do my full body routine.

I had to switch my Friday and Saturday workout, so today was my full body day.  Another day I look forward to.
I forgot to charge my ipod, so I spent more time interacting with the other people at the gym.
Here is what I did: 
 
Clean and Press:
135 lbs 2 sets of 10
 
Squats:
155 lbs 3 sets of 20
 
Leg Extensions:
Inner leg:  180 lbs 2 sets of 12
Center leg:  180 lbs 2 sets of 12
Outer leg:  180 lbs 2 sets of 12
 
Leg Curls:
200 lbs 2 sets of 12
 
Bench Press:
255 lbs 4 sets of 5
255 lbs 1 set of 4 (couldn’t get the last one to make an even 5x5)
 
Decline Dumbbell Press:
95 lb dumbbells
2 sets of 12
 
Dumbbell Pull-overs:
90 lbs 2 sets of 10
 
Pull-ups: 
 40
 
Chin-ups: 
 30 
 
Lats Pull-down:
180 2 sets of 12
 
Dumbbell Curls:
35 lb dumbbells
2 sets of 12
 
Decline Sit-ups:
With 40 lb dumbbell
2 sets of 25
 
20 Minutes Cardio:
Rowing Machine, 4200 meters.
 

Today it became official; I am now a member of the gym.  I was on a guest pass before.  For some reason, it makes a difference in how I feel about the place and the people here.  I belong.
 
Today was a food tracking day.  I keep a record of the foods I eat and the amounts, then I count calories, fat, protein, carbs, etc.  I only do this once a week or so, I’ve been doing this for a while and it has given me a good sense of what and how much I should be eating.
 
Leg day.  I have a race later this week, so I took it easy on the heavy lifts.  For some reason, squats were hitting my back today.  I don’t know if my form is bad, or if my back is the weak link in the chain of muscles from my legs to my shoulders.
 
Squats:
185 lbs 2 sets of 20
 
Front Squats:
135 lbs 2 sets of 10
 
Platform Snatch Grip Deadlift:
135 lbs 2 sets of 12
 
Deadlift:
205 lbs 2 sets of 10
 
Good Mornings:
50 lbs 2 sets of 12
 
Leg Extensions:
Inner leg: 180 lbs 2 sets of 12
Center leg: 180 lbs 2 sets of 12
Outer leg: 180 lbs 2 sets of 12
 
Leg Curls:
200 lbs 3 sets of 12
 
Seated Calf Raises:
180 lbs 2 sets of 25
90 lbs 2 sets of 30
 
Inner Abductor
150 lbs 2 sets of 12
 
Outer Abductor
150 lbs 2 sets of 12
 
Back Extensions:
+40 lbs 25
 
24 minute Cardio
3 mile jog
 
After workout drink was 17 oz chocolate malt flavored Muscle Milk.
Tomorrow is upper body and abs.

I haven’t been posting here, but I have been working out.
 
Papa Grundy and Mama Grundy decided to visit young Solomon in the big city.  I’ve been entertaining my parents for the past week.  Their visit hasn’t had too much of an effect on my routine, but my diet has suffered (I’ve been taking them to some of Chicago’s finest restaurants; yeah I’m a good son).
 
I’ll post my workout sessions from earlier this week once they leave.

My parents left this evening, so I can now spend time online without feeling like a bad host.
This was my routine Tuesday, August 12:

DumbBell Press:
100 lb dumbbells
2 sets of 12

Incline DumbBell Press:
100 lb dumbbells
2 sets of 12

Decline DumbBell Press:
95 lb dumbbells
1 set of 12
1 set of 11 (couldn't get the last one)

Bench Press:
225 lbs
1 set of 10
1 set of 8

Standing Overhead Press:
100 lbs
1 set of 12
1 set of 10
1 set of 8

Lats Pull-downs:
180 lbs
2 sets of 12

Bent Power Rows:
135 lbs
2 sets of 12

DumbBell Curls:
35 lb dumbbells
2 sets of 12

DumbBell Tricept Extension:
30 lb dumbbells
2 sets of 12 both sides

Hammer Curls:
35 lb dumbbells
1 set of 12
40 lb dumbbells
1 set of 10

Decline Weighted Sit-ups
+40 lbs
2 sets of 25

Wednesday, August 13, was an off day.
Thursday, August 14, I had a 5K race (results HERE)
I placed 183 out of 2657 overall
I placed 63 out of the first 1000 attorneys
I placed 55 out of the 425 in my age group

my splits were:
mile 1:  six minutes
mile 2:  seven minutes
mile 3:  eight minutes
overall pace:  7:03

I don't know if I should be happy or upset with the result.
I've been training for long distances, not mid distances like this.  And I've been focusing on lifting more than running.  But I know that I would have had a 6:40 pace around this time last year.
Oh well.

Friday was another off day.  That makes three off days this week.  Normally I only have two, but my parents visit cut into my training time.  No problem; I needed a little more off time anyway.
Saturday was my full body workout:

Clean and Press:
145 lbs
2 sets of 12

Squats:
185 lbs
3 sets of 20

Leg Extensions:
180 lbs
In: 2 sets of 12
Mid: 2 sets of 12
Out: 2 sets of 12

Leg Curls:
200 lbs
3 sets of 12

Bench Press:
255 lbs
5 sets of 5

Decline Dumbbell Press:
95 lb dumbbells
2 sets of 12

Dumbbell Pull-overs:
90 lbs
2 sets of 12

Chin-ups:
1 set of 40

Pull-ups:
1 set of 30

Lats Pull-downs
180 lbs
1 set of 8
1 set of 12

Dumbbell Curls:
35 lb dumbbells
2 sets of 12

Ab Crunchs:
2 sets of 100

Had to cut the routine short or else I would have done cardio too.

Yesterday was legs:

Squats:
135 lbs warmup
1 set of 10
225 lbs
3 sets of 10
185 lbs
1 set of 20

Good Mornings:
50 lbs
2 sets of 12

Platform Snatch Grip Deadlifts:
135 lbs
2 sets of 12

Leg Extensions:
180 lbs
In: 2 sets of 12
Mid: 2 sets of 12
Out: 2 sets of 12

Leg Curls:
200 lbs
3 sets of 12

Inner Abductor:
150 lbs
2 sets of 12

Outer Abductor:
150 lbs
2 sets of 12

Seated Calf Raises:
180 lbs
2 sets of 25
90 lbs
2 sets of 25

Back Extensions:
2 sets of 12

Decline Sit-ups:
40 lbs
2 sets of 25

Crunches:
2 sets of 100

Cardio:
Jogged 3 Miles



Squats are still hiting me in the back.
This evening is my upper body workout.