El Capitan's Log - Page 6

El Capitan · 12-18-2006, 11:24 PM

Quote:

Originally Posted by romanaz

bah, bastarD!

Haha.

Tempo Runs 60-75%

10x100m, 1 min. between runs (so basically a walk-back)

Workout time: approximately 40 minutes
Sleep: 6 hours
Energy: 7/10
Soreness: knee was weird today, chest

Comments:
My conditioning is terrible. Fat should just melt off

I also did not cool down properly and then walked back inside where is was 30 degrees warmer than outside. My stomach did not like that and my pre-workout oats ended up in the toilet. I felt like a little bulimic girl.

EC

**romanaz** · 12-19-2006, 12:05 AM

you are a LITTLE bulemic girl!

El Capitan · 12-19-2006, 12:49 AM

Quote:

Originally Posted by romanaz

you are a LITTLE bulemic girl!

At least I can spell.

EC

**romanaz** · 12-19-2006, 12:52 AM

bah humbug

El Capitan · 12-19-2006, 12:57 AM

Quote:

Originally Posted by romanaz

bah humbug

You two are practically twins.

EC

**romanaz** · 12-19-2006, 01:00 AM

thanks

i was listening to a wawa commerical today and i loved the line "rush here, rush there, rush here, rush there... its enough to really scrouge you out man."

El Capitan · 12-19-2006, 09:55 PM

Sprints 85-90%
5x30m

Workout time: approximately 30 min. (unsure)
Sleep: 7 hours
Energy: 7/10
Soreness: lower back was stiff.

Comments:
Not a very hard workout lol. I gotta make sure I am really running 30m (or whatever distance I run). I was supposed to lift today, but I doubt I will be able to. I have a band concert.

EC

El Capitan · 12-19-2006, 11:44 PM

DE Squats/ RE Bench

Flat Barbell Bench Press

45x10
95x10
115x10

Push Press
95x5
115x3 + 1 rep
135x0

Box Squats

115x3
115x3
135x3
155x3 + 20

Side Bends

35x10 each side

Weighted Sit-ups

25x10
50x10

Comments:
This was a good, fast workout. Did the RE cause my chest was sore. Push press felt weak. Box squats were amazing. Didn't wanna go too heavy though, I had a few more pounds in me. Weighted core work was done upon request.

EC

**romanaz** · 12-20-2006, 12:00 AM

gj on the speed box squats!

El Capitan · 12-20-2006, 01:11 PM

Quote:

Originally Posted by romanaz

gj on the speed box squats!

Thanks man. They are becoming more natural to me now.

Tempo Runs 60-75%

10x100m 60 seconds between runs.

Comments: It was ****ing cold outside. It wasn't very fun doing these in 25 degree weather. Plus I think I went a little more than 75% but it's all good.

EC

El Capitan · 12-22-2006, 02:53 AM

AM: Tempo Runs 60-75%

10x100m

PM: Coan/ Philippi Workout 6

Warmups:
135x10
205x5
245x3

Work sets:
285x1

Other shit:
Sumo Deads: 245x3, 245x3
Conventional Deads: 245x3
Conventional Deads on plates: 245x2
Underhand wide grip chins: BWx2, BWx2
Regular wide grip chins: BWx2

Workout time: unknown
Sleep: 7 hours
Energy: 9/10
Soreness: hams

Comments: Tempo runs were a-ok. Not hard at all. I am officially stopping C/P. I think it's safe to say I hit a wall in deadlift progress. Perhaps I was not eating enough protein, but I am stopping cause not gaining anything on a set program is not fun. I will probably go higher on reps for a small bit to act as a bit of a deload, then go back to going a little heavier. Pulling sumo is cool as well, so I may start doing that more and see where it takes me.

EC

**romanaz** · 12-22-2006, 04:45 AM

so are you going to be speedy Gonzalos or the road runner?

El Capitan · 12-22-2006, 10:30 PM

Quote:

Originally Posted by romanaz

so are you going to be speedy Gonzalos or the road runner?

I will be the Tasmanian Devil.

Tempo Runs 60-75%

10x100m

Comments: easy. I am doing accel work tomorrow morning.

EC

**romanaz** · 12-23-2006, 04:02 AM

start working on the spin now

El Capitan · 12-23-2006, 01:54 PM

Quote:

Originally Posted by romanaz

start working on the spin now

haha don't worry I tried that today. I need to get faster.

Acceleration Work (what I did on Tuesday) @ 100%

There was a little miscommunication with the guy helping me and me. The whole 85-90% thing for "sprints" (as I called them last session) is just like an estimate. He said I should go 100% on accel work though, and that sometimes less is better for tempo runs.

Warmup:
200m fast jog- felt pretty easy actually.
dynamic stretching

3x20m
3x30m

150m total

Tazmanian Devil spin:
3x50m

Comments:
This felt great except towards the end my left shin started to hurt in the lower portion. I'm sure it's just wear and tear from running, and I am taking tomorrow off completely so I should be good. TDSs need a little work. I am not accelerating fast enough to make that noise yet.

Diet- I need to eat more protein. I am just barely getting my bodyweight.

Weekly Weigh-In
185.5

WTF? lol

EC

El Capitan · 12-23-2006, 07:07 PM

ME Squats/ DE Bench

Box Squats
115x3
135x3
135x3
165x3 PR + 10lbs.

ATG Squats
185x2
185x1

Paused Bench
135x3
135x3
135x3

Pushups
3x5

Workout time: unknown
Sleep: 8 hours
Energy: 6/10
Soreness: legs, triceps a little

Comments:
I didn't wait 6-8 hours between running and lifting because if I did, I'd be lifting at like 9:00 at night after eating a huge Christmas dinner. Not what I had in mind. I am beating the shit out of my body to be honest. I gotta eat more, and boy am I glad I have an off-day tomorrow. I will be eating a good deal at dinner tonight.

EC

**romanaz** · 12-23-2006, 09:03 PM

TDSs need a little work. I am not accelerating fast enough to make that noise yet.

hahaha

12-19-2006, 09:55 PM	#157
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Sprints 85-90% 5x30m Workout time: approximately 30 min. (unsure) Sleep: 7 hours Energy: 7/10 Soreness: lower back was stiff. Comments: Not a very hard workout lol. I gotta make sure I am really running 30m (or whatever distance I run). I was supposed to lift today, but I doubt I will be able to. I have a band concert. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

12-19-2006, 11:44 PM	#158
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	DE Squats/ RE Bench Flat Barbell Bench Press 45x10 95x10 115x10 Push Press 95x5 115x3 + 1 rep 135x0 Box Squats 115x3 115x3 135x3 155x3 + 20 Side Bends 35x10 each side Weighted Sit-ups 25x10 50x10 Comments: This was a good, fast workout. Did the RE cause my chest was sore. Push press felt weak. Box squats were amazing. Didn't wanna go too heavy though, I had a few more pounds in me. Weighted core work was done upon request. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

12-22-2006, 02:53 AM	#161
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	AM: Tempo Runs 60-75% 10x100m PM: Coan/ Philippi Workout 6 Warmups: 135x10 205x5 245x3 Work sets: 285x1 Other shit: Sumo Deads: 245x3, 245x3 Conventional Deads: 245x3 Conventional Deads on plates: 245x2 Underhand wide grip chins: BWx2, BWx2 Regular wide grip chins: BWx2 Workout time: unknown Sleep: 7 hours Energy: 9/10 Soreness: hams Comments: Tempo runs were a-ok. Not hard at all. I am officially stopping C/P. I think it's safe to say I hit a wall in deadlift progress. Perhaps I was not eating enough protein, but I am stopping cause not gaining anything on a set program is not fun. I will probably go higher on reps for a small bit to act as a bit of a deload, then go back to going a little heavier. Pulling sumo is cool as well, so I may start doing that more and see where it takes me. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

12-23-2006, 07:07 PM	#166
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	ME Squats/ DE Bench Box Squats 115x3 135x3 135x3 165x3 PR + 10lbs. ATG Squats 185x2 185x1 Paused Bench 135x3 135x3 135x3 Pushups 3x5 Workout time: unknown Sleep: 8 hours Energy: 6/10 Soreness: legs, triceps a little Comments: I didn't wait 6-8 hours between running and lifting because if I did, I'd be lifting at like 9:00 at night after eating a huge Christmas dinner. Not what I had in mind. I am beating the shit out of my body to be honest. I gotta eat more, and boy am I glad I have an off-day tomorrow. I will be eating a good deal at dinner tonight. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.