El Capitan's Log - Page 7

**romanaz** · 12-29-2006, 04:38 PM

push for it bro!

El Capitan · 12-30-2006, 01:48 PM

Quote:

Originally Posted by romanaz

push for it bro!

Oh, I will definitely push for it. And actually, the little contest is split into 2. There is one from Jan 15- March something and then from March something to June. I think I will participate in both.

Tempo Runs 60-75%

10x100m (approximately)

Comments:
I didn't lose that much conditioning, which is surprising. I say approximately 100m because I measured out the distance using steps, as it is a new terrain. The guidelines I was given were 12-14 steps = 10m so I took 140 steps and used that as 100m. My shin was a little sore in between runs, and it didn't like pressure on it, but as I was running, it was fine. Tomorrow would be a regular off day anyways, and that should give my shin some more time to heal. I have ice on it right now.

EC

El Capitan · 12-30-2006, 11:26 PM

Deload 3

1 Armed Deadlift

135x3 each arm

Power Shrugs

135x10
155x10
185x5 Default PR

T-Bar Rows

90x10
135x8
170x4

Sumo Deadlifts

245x1
265x1
285x0- got this about 6" from lockout
285x1- PR I guess, but not on deadlifts in general.

Workout time: 50 minutes
Sleep: 7 hours
Energy: 8/10
Soreness: my grip is shot

Comments:
Great workout. Goofed arounda little with the 1 arm deads lol. Power shrugs and t-bars will prolly make my traps/ lats a little sore tomorrow. The sumo deads weren't supposed to be heavy at all but I am so sick of deloading I just had to.

In the vid, it looks like I didn't lock out, but i remember locking out lol.

EC

El Capitan · 01-01-2007, 02:42 AM

Off Day

Workout time: no workout
Sleep: 10 1/2 hours
Energy: 7/10
Soreness: none

Diet:
1: 3 eggs, 4 whites, 5 slices turkey bacon, 1c milk
2: 6 egg whites, 1 tbsp. natty pb, 2/3c mixed veggies
3: 1lb. roast beef (maybe more haha) 3/4c brocolli
4: 1/4c peanuts
5: 1c cottage cheese, 2 tbsp. natty pb

Normally I'd eat 1-2 more meals, but I woke up kinda late.

EC

El Capitan · 01-01-2007, 01:47 PM

Tempo

I started to run a little and my shin didn't feel like it would hold up so I happed on my bike and did:

8x200m, 2x 1/3 of a mile

My shin should be 100% soon. I jsut wanted to test it out today. Happy new year's.

EC

El Capitan · 01-02-2007, 02:05 PM

AM: Acceleration

10x10m
5x20m
200m total 1 min. rest per 10m ran

Tomorrow is tempo, and later today is my first day back lifting heavier.

EC

El Capitan · 01-03-2007, 12:41 AM

PM: Bench/ Squat

Flat Barbell Bench Press

95x10
115x8
145x3
155x3
165x1 (stays the same next week)

Push Press

45x8
85x8
95x8

ATG Squats

135x5
185x3
195x3
205x0 (I am still going for 215 next week)

Overhead Squat
45x4
45x8 Default PR

Dot Drill
Untimed, but I definitely got faster.

Workout time: 55 minutes
Sleep: 8 hours
Energy: 9/10
Soreness: groin, hammies a little, quads, shoulders

Comments:
This workout felt good, despite my low numbers. I am still not sitting back as much as I should on squats. idk what happened on flat bench. PP was easy. OH squats were murder lol. The dot drill topped this off as a TOUGH workout, but I feel great right now.

Diet:
1: pre-cardio: 1/2c oats
2: post-cardio: protein shake, 4oz. grape juice
3: 1 egg, 6 whites, 5 slices turkey bacon
4: 3 egg whites, 4oz. ham, 2/3c mixed veggies, 2 tbsp. natty pb
5: pre-workout: ham/ cheese sandwich, 1/2c oats
6: post- workout: protein shake, wg bagel
7: 1 turkey burger, 2/3c broccoli
8: 1c cottage cheese, 2 tbsp. natty pb

good eating

EC

**romanaz** · 01-03-2007, 03:29 AM

u like the OH squat?

El Capitan · 01-03-2007, 03:37 AM

Quote:

Originally Posted by romanaz

u like the OH squat?

haha it's hard as hell, but I am gonna try and keep it in there. Wait til you see what crazy exercise I am gonna be doing on thursday.

EC

**romanaz** · 01-03-2007, 03:41 AM

aite i can't wait bro

El Capitan · 01-03-2007, 03:46 AM

Quote:

Originally Posted by romanaz

aite i can't wait bro

Yeah they resemble the overhead squats. I hope I can do them.

EC

El Capitan · 01-03-2007, 02:46 PM

Tempo

10x100m (prolly a little more)

45 seconds between runs.

Workout time: unknown
Sleep: 7 hours 45 minutes
Energy: 8/10
Soreness: chest a little, legs

EC

El Capitan · 01-04-2007, 02:33 PM

AM: Acceleration

Was supposed to do tempo, but felt like doing acceleration today.

10x10m
6x20m
220m total, 1 min. rest for every 10m ran.

Tempo tomorrow, lifting later, hill sprints saturday.

EC

El Capitan · 01-05-2007, 12:30 AM

Deads/ Press Under

Sumo Deads
135x10
185x3
215x3
245x3
265x3
275x2.5
275x3

Rack Chins
BWx8
BWx8

T-Bar Rows
135x8
160x8 (PR for reps)

Press Under (using it as a main exercise haha)
45x3
55x3
65x3

Workout time: unknown
Sleep: 7 hours 45 minutes
Energy: 9/10
Soreness: legs, grip is shot, back

Comments:
This was another good workout. I am afraid I am going to burn out lol, but I am gonna keep trying to progress. Sumo deads felt excellent, my grip went out. Rack chins made the grip worse, t-bars on the heavier set I used my lower back a little. Press unders were easier than OH squats, but that's probably because the bar is up for a shorter period of time and I was in a lower rep range.

EC

**romanaz** · 01-05-2007, 12:32 AM

just saw it on exrx, looks like a fun exercise!

El Capitan · 01-05-2007, 12:37 AM

Quote:

Originally Posted by romanaz

just saw it on exrx, looks like a fun exercise!

It is haha.

EC

**romanaz** · 01-05-2007, 01:01 AM

Cyanide & Happiness @ Explosm.net

El Capitan · 01-05-2007, 01:09 AM

Quote:

12-30-2006, 11:26 PM	#183
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Deload 3 1 Armed Deadlift 135x3 each arm Power Shrugs 135x10 155x10 185x5 Default PR T-Bar Rows 90x10 135x8 170x4 Sumo Deadlifts 245x1 265x1 285x0- got this about 6" from lockout 285x1- PR I guess, but not on deadlifts in general. Workout time: 50 minutes Sleep: 7 hours Energy: 8/10 Soreness: my grip is shot Comments: Great workout. Goofed arounda little with the 1 arm deads lol. Power shrugs and t-bars will prolly make my traps/ lats a little sore tomorrow. The sumo deads weren't supposed to be heavy at all but I am so sick of deloading I just had to. In the vid, it looks like I didn't lock out, but i remember locking out lol. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-01-2007, 02:42 AM	#184
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Off Day Workout time: no workout Sleep: 10 1/2 hours Energy: 7/10 Soreness: none Diet: 1: 3 eggs, 4 whites, 5 slices turkey bacon, 1c milk 2: 6 egg whites, 1 tbsp. natty pb, 2/3c mixed veggies 3: 1lb. roast beef (maybe more haha) 3/4c brocolli 4: 1/4c peanuts 5: 1c cottage cheese, 2 tbsp. natty pb Normally I'd eat 1-2 more meals, but I woke up kinda late. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-01-2007, 01:47 PM	#185
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Tempo I started to run a little and my shin didn't feel like it would hold up so I happed on my bike and did: 8x200m, 2x 1/3 of a mile My shin should be 100% soon. I jsut wanted to test it out today. Happy new year's. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-02-2007, 02:05 PM	#186
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	AM: Acceleration 10x10m 5x20m 200m total 1 min. rest per 10m ran Tomorrow is tempo, and later today is my first day back lifting heavier. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-03-2007, 12:41 AM	#187
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	PM: Bench/ Squat Flat Barbell Bench Press 95x10 115x8 145x3 155x3 165x1 (stays the same next week) Push Press 45x8 85x8 95x8 ATG Squats 135x5 185x3 195x3 205x0 (I am still going for 215 next week) Overhead Squat 45x4 45x8 Default PR Dot Drill Untimed, but I definitely got faster. Workout time: 55 minutes Sleep: 8 hours Energy: 9/10 Soreness: groin, hammies a little, quads, shoulders Comments: This workout felt good, despite my low numbers. I am still not sitting back as much as I should on squats. idk what happened on flat bench. PP was easy. OH squats were murder lol. The dot drill topped this off as a TOUGH workout, but I feel great right now. Diet: 1: pre-cardio: 1/2c oats 2: post-cardio: protein shake, 4oz. grape juice 3: 1 egg, 6 whites, 5 slices turkey bacon 4: 3 egg whites, 4oz. ham, 2/3c mixed veggies, 2 tbsp. natty pb 5: pre-workout: ham/ cheese sandwich, 1/2c oats 6: post- workout: protein shake, wg bagel 7: 1 turkey burger, 2/3c broccoli 8: 1c cottage cheese, 2 tbsp. natty pb good eating EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-03-2007, 02:46 PM	#192
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Tempo 10x100m (prolly a little more) 45 seconds between runs. Workout time: unknown Sleep: 7 hours 45 minutes Energy: 8/10 Soreness: chest a little, legs EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-04-2007, 02:33 PM	#193
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	AM: Acceleration Was supposed to do tempo, but felt like doing acceleration today. 10x10m 6x20m 220m total, 1 min. rest for every 10m ran. Tempo tomorrow, lifting later, hill sprints saturday. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-05-2007, 12:30 AM	#194
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Deads/ Press Under Sumo Deads 135x10 185x3 215x3 245x3 265x3 275x2.5 275x3 Rack Chins BWx8 BWx8 T-Bar Rows 135x8 160x8 (PR for reps) Press Under (using it as a main exercise haha) 45x3 55x3 65x3 Workout time: unknown Sleep: 7 hours 45 minutes Energy: 9/10 Soreness: legs, grip is shot, back Comments: This was another good workout. I am afraid I am going to burn out lol, but I am gonna keep trying to progress. Sumo deads felt excellent, my grip went out. Rack chins made the grip worse, t-bars on the heavier set I used my lower back a little. Press unders were easier than OH squats, but that's probably because the bar is up for a shorter period of time and I was in a lower rep range. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-05-2007, 01:09 AM	#198
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Quote: