Running and Lifting with Solomon Grundy

Tuesday, August 19, was upper body day.
 
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 9 ½
 
Bench Press
225 lbs
2 sets of 9
 
Incline Bench Press
175 lbs
2 sets of 12
 
Standing Overhead Press
100 lbs
3 sets of 12
 
T Bar Rows
140 lbs
2 sets of 12
 
Lats Pull Down
180 lbs
2 sets of 12
 
Dumbbell Curls
35 lb dumbbells
2 sets of 12
 
Dumbbell Tricept
35 lb dumbbells
2 sets of 12 both sides
 
Hammer Curls
40 lb dumbbells
2 sets of 12
 
Scull Crushers
70 lbs
2 sets of 12
 
Barbell Curls
80 lbs
1 set of 12

Wednesday, August 20, was an off day.  But I worked abs.  I think I will continue doing that—working abs on my Wednesday off day.  That way I can really focus on my ab exercises instead of doing abs as an afterthought in a regular workout.

Thursday was my running day.  I ran my normal course: 11 miles.  I did it in new running shoes, which felt great at first, but were killing my feet toward the end.  My old shoes were completely worn out and offered no support.  My new shoes give me arch support and force my feet to absorb impact at angles and in foot locations that I am not used to.  I'm sure I'll get used to them.

I'm only doing one long distance run per week.  I estimate that I only have seven or eight more runs before it gets cold again in November and I have to stop running outdoors (I can't run in the winter or else I have a constant sore throat).

Friday was my calisthenic day.  I didn't get to work out until late at night because I had computer issues that kept me busy all evening.

My workout was the same as last week: incline pushups and dips.

Tomorrow is my full body workout.

Saturday was my full body workout.  It felt great.  I really like the group that works out on Saturday mornings too.  Good people make for a pleasant atmosphere.  I've only been altering my routines a little bit.  I really should be mixing it up a lot more.  Oh well.

Clean and Press:
150 lbs
1 set of 12
145 lbs
1 set of 12

Squats:
185 lbs
3 sets of 25

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
1 set of 4
4 sets of 5

Dumbbell Pull-Overs:
90 lbs
2 sets of 12

Ab Crunches:
2 sets of 100

Chin ups:
1 set of 40

Pull ups:
1 set of 30

T-bar Rows:
bar +105 lbs
2 sets of 10

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

Dumbbell Curls:
35 lb dumbbells
2 sets of 12

Decline Sit-ups
+ 40 lb dumbbell
2 sets of 25

Cardio:
20 minutes on the row machine
4517 meters.

Today was my leg day.  I also got my magnetic key to get in the gym.  Now I can get in at any time.  Up until now, I have had to ring the bell and hope someone was manning the front desk.

I talked to the front desk lady about running.  I explained how I've been focusing on lifting and my running has suffered as a result.  She's only been doing distance runs for less than two years and she has already run the Chicago marathon, Boston marathon, and she is scheduled to run the New York marathon this November.  I've been running my whole life and I haven't even done one of those.  She totally puts my running accomplishments to shame.

Squats:
135 lbs warmup
1 set of 6
225 lbs
3 sets of 10
155 lbs
1 set 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

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

Good Mornings:
50 lbs
2 sets of 12

Adductor:
150 lbs
2 sets of 12

Abductor:
150 lbs
2 sets of 12

Deadlift:
225 lbs warmup
1 set of 5
315 lbs
1 set of 4
185 lbs
2 sets of 5

Decline situps:
45 lb dumbbell
2 sets of 25

Crunches:
2 sets of 100

Cardio:
26 minute treadmill jog
3.33 miles

Post workout drink was a 17 oz Chocolate Malt Muscle Milk.  I just ordered some new flavors yesterday.  Next week I will be sampling the flavors chocolate mint chip and cookies and cream.

I'm falling behind in my journal entries.  this was my Tuesday workout:

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 9

Bench Press:
225 lbs
2 sets of 9

Standing Overhead Press:
100 lbs
2 sets of 12

Chinups
1 set of 40

Pullups
1 set of 35

T-bar Rows:
bar +105 lbs
2 sets of 10
bar +45 lbs
1 set of 12

Dumbbell Curls:
40 lb dumbbells
2 sets of 12

Tricept Dumbbell Extensions:
35 lb dumbbells
2 sets of 12 both arms

Hammer Curls:
40 lb dumbbells
2 sets of 12

Tricept Extension Machine:
80 lbs
2 sets of 12

Wednesday was my running day.  I decided to try and keep a good, slightly taxing pace.  My new shoes make it easy and they don't hurt my feet as much as they did last week.

I ran my normal 11 mile course and finnished in 85 minutes.  That may be a personal best.  Thats averaging a 7:43 mile on a 11 mile course.

Friday was my full body workout.  The gym was completely empty when I got there.  I mean completely empty.  No staff, no patrons, no students.  So I did what anyone would do in such a situation:  I lifted heavy weight without a spotter or any hope of rescue if I got stuck.

Bench Press:
275 lbs
3 sets of 1
1 set of 2
285 lbs
2 sets of 2

Clean and Press
150 lbs
2 sets of 12

Squats
185 lbs
3 sets of 25

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

Seated Calf Raises
180 lbs
3 sets of 25
90 lds
2 sets of 25

Dumbbell Press
100 lb dumbbells
2 sets of 12

Chinups
1 set of 25

Curl Machine
90 lbs
2 sets of 12

Cardio
20 minutes on the Row Machine
4600 meters

Post workout drink was chocolate malt Muscle Milk.  Next week I get to sample chocolate mint and cookies and cream.

Saturday was calesthenics.  Same old decline pushup and dip routine with some ab work thrown in.
I hope the gym is open Monday.  I should have asked last week.

The gym was closed on Monday.  But that didn't stop me from coming in and working my legs (they should never have given me a key--the fools!).

Squats
225 lbs
3 sets of 12
185 lbs
1 set of 25

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

Seated Calf Raises
205 lbs
3 sets of 25
115 lbs
2 sets of 25

Adductor Machine
150 lbs
2 sets of 12

Abductor Machine
150 lbs
2 sets of 12

Lunges
90 lb barbell
2 sets of 16 steps

Decline sit-ups
45 lb dumbbell
2 sets of 25

Crunches
2 sets of 100

Cardio
Jog 3 miles in 22 minutes


My post workout drink was a chocolate mint flavored Muscle Milk.  I was really excited to try a new flavor, but was disappointed with this particular flavor.  How can I describe it:  it tasted like drinking hot chocolate right after brushing your teeth with mint toothpaste.

Tuesday was upper body.

Bench Press
275 lbs
1 set of 1 1/2
2 sets of 1
1 set of 2

285 lbs
3 sets of 1

225 lbs
1 set 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

Standing Overhead Press
110 lbs
2 sets of 10

Chin-ups
1 set of 42

Pull-ups
1 set of 35

T-bar Rows
105 lbs
2 sets of 12

Dumbbell Curls
40 lb dumbbells
2 sets of 12

Triceps Dumbbell Extensions 
35 lb dumbbells
2 sets of 12 both sides

Curl Machine
90 lbs
2 sets of 12

Triceps Machine
90 lbs
2 sets of 12

Chest Press Machine
250 lbs
2 sets of 12

Shoulder Press Machine
250 lbs
2 sets of 12

Lats Pull-down
190 lbs
2 sets of 12

My post workout drink was a cookies and cream flavored Muscle Milk.  It tasted like the cream filling of really cheap imitation Oreo cookies.  Nasty.  These two new flavors were a total disappointment and I'll be stuck drinking them for the next month or so.  Maybe the new flavors aren't the problem and I'm just getting sick of Muscle Milk in general.  Hmmm.

Today was my running day.  The sky was overcast and the lake was choppy.  Lots of wind.  I run along the path that follows the shore of Lake Michigan.  The waves were crashing over onto the path and soaked my shoes.  'kinda sucks 'cause my shoes are new and running in wet shoes wears them out faster.  Plus soaked through isn't always the most comfortable way to wear running shoes.

Total distance:  11 miles
Total time:  88 minutes
Average: 8 minute mile

Thursday was my off day.  All I did was an intense half-hour ab workout.

Today was my calisthenics day.  I did alternating sets of decline push-ups and dips.