enduring youth

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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dead man walking
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enduring youth

Post by dead man walking » Wed Jun 15, 2011 1:32 am

training has been a mess. fitness is way off. but it's never too late to focus anew.

wt 240+
resting hr 59

squat 25 x bodyweight
pwr clean 5x5 x empty bar
press 5x5 x empty bar
dips 2x5
curl 5x5 by 15 db
ab wheel x 5

erg x20 min
final hr 80+%

let's see where it goes, but for the moment, i'm feelling determined.
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Spider Monkey
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Re: enduring youth

Post by Spider Monkey » Wed Jun 15, 2011 1:39 am

Go! Go! Hungry! Back on the train!
Bread and circuses.

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Songjabong
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Re: enduring youth

Post by Songjabong » Wed Jun 15, 2011 4:07 am

dead man walking wrote:training has been a mess. fitness is way off. but it's never too late to focus anew.

wt 240+
resting hr 59

squat 25 x bodyweight
pwr clean 5x5 x empty bar
press 5x5 x empty bar
dips 2x5
curl 5x5 by 15 db
ab wheel x 5

erg x20 min
final hr 80+%

let's see where it goes, but for the moment, i'm feelling determined.
for someone whose fitness is "way off" you've got a kick-ass resting heart rate. good luck getting back into it!
Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.

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Mickey O'neil
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Re: enduring youth

Post by Mickey O'neil » Wed Jun 15, 2011 10:24 am

Good luck, dmw! Stay focused.

dead man walking
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Re: enduring youth

Post by dead man walking » Thu Jun 16, 2011 12:39 am

thanks for the support. i am grateful to you all.

songjabong, when i was disciplined and rowing several million meters a year, the resting hr was low- to mid-40s

today's training:

a.m. stretching and flexibility.
hamstrings and hip need attention.

p.m. easy 30 min erg.
final hr approx 60%
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syaigh
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Re: enduring youth

Post by syaigh » Thu Jun 16, 2011 12:48 am

ATTA BOY!!!
Miss Piggy wrote:Never eat more than you can lift.

dead man walking
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Re: enduring youth

Post by dead man walking » Thu Jun 16, 2011 1:10 am

damn. i must be one sexy old goat to have earned that
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Re: enduring youth

Post by dead man walking » Fri Jun 17, 2011 1:58 am

june 16

the black bear was back this afternoon, loping thru the unmown meadow about 50 yards north of where i was stacking wood. never

a.m. light stretching and flexibility--hamstring, hip, low back--including a few kb swings

p.m.

5x5 x 55lb pwr clean/bench
5x5 x bw squat
5x5 x 20lb db curl
1x5 x ab whl

erg--10 min warm

3x1k/4 min rest
final hr 85+%
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dead man walking
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Re: enduring youth

Post by dead man walking » Sun Jun 19, 2011 1:35 am

friday june 17 and sat june 18

wt 242

a.m both days: mobility, etc

p.m. stacked wood, about 1.5 hr fri and about 3 hrs sat
that was enough work to take the edge off any ambition to train
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Re: enduring youth

Post by dead man walking » Wed Jun 22, 2011 12:43 am

tuesday june 21

business travel. no fitness center in my cheap hotel.

walk about 2 miles.
6x5 bw squats
25 push ups

mobility stuff
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Re: enduring youth

Post by dead man walking » Fri Jun 24, 2011 3:51 pm

friday, june 24

still on the road, fortunately the hotel has got a modest fitness room

weds pm

5x5 by db snatch, bench, curls
25 bw squat
20 min exer bike

fri am

5x5 db snatch, oh press
25 bw squat
walk 2 miles

i don't expect this is enough to improve fitness, but enough to stop the decline.

take the red-eye home tonight
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Re: enduring youth

Post by DikTracy6000 » Tue Jun 28, 2011 7:59 pm

dead man walking wrote:tuesday june 21

business travel. no fitness center in my cheap hotel.

walk about 2 miles.
6x5 bw squats
25 push ups

mobility stuff
This sounds a lot like some of my business workouts. If there's a work desk, sometimes I can do reverse rows on the underside.

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Re: enduring youth

Post by dead man walking » Sun Jul 03, 2011 3:35 pm

fri jun 1

erg warm up

test: 6x1 min segments (no rest between) at increasing spm 20-28


sat jun 2

approx 3 hr splitting wood (splitter powered by tractor pto).

lots of lifting and carrying, mostly sugar maple blocks 16 in-24 in diameter, so 100-175 lbs each. i have logging tongs that enable me to lift the smaller pieces. manhandle the larger pieces.
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Mickey O'neil
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Re: enduring youth

Post by Mickey O'neil » Sun Jul 03, 2011 5:36 pm

I like that type of work. Nice, dmw.

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Re: enduring youth

Post by dead man walking » Sun Jul 03, 2011 9:48 pm

sun jul 3

wt 243
resting hr 55

again, split wood. out of curiosity decided to wear my hr monitor to see what this "workout" looks like by the numbers.

2 hr 40 min.
avg hr 112.
approx 55% max hr, karvonnen method.

not demanding "cardio," but all the lifting makes it more than a walk in the park.

mick,
since i rarely compete, perhaps the most important reason to train is so i can continue to work productively, which is satisfying. i've got another 1.5-2 hours of splitting before i'm done with all the logs we pulled out of the woods last winter. mostly bigger rounds remain, so finishing up will require me to bear down a bit.
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syaigh
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Re: enduring youth

Post by syaigh » Sun Jul 03, 2011 9:56 pm

That's a lot of log splitting. Good for the grip as well. :)
Miss Piggy wrote:Never eat more than you can lift.

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Re: enduring youth

Post by dead man walking » Mon Jul 04, 2011 7:51 pm

mon jul 4

another 2 hrs splitting
avg hr 119

hot work

my kid then got the tractor stuck mowing. i showed him how to get it out, passing down a bit of my considerable wisdom.
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Re: enduring youth

Post by Spider Monkey » Mon Jul 04, 2011 7:57 pm

dead man walking wrote:my kid then got the tractor stuck mowing. i showed him how to get it out, passing down a bit of my considerable wisdom.
One of life's most valuable lessons.
Bread and circuses.

dead man walking
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Re: enduring youth

Post by dead man walking » Wed Jul 06, 2011 1:36 am

5 july

wt 241

a.m.
brief stretch and back/hip stuff

p.m.

erg step test
6 min warm up
4 min segments/increase stroke rate by 2 spm every 4 min/no rest between segments
total time 21.20
final sr 30
4,380 meters
final hr 161 (a few beats below max)

test to set training benchmarks for new program i'm trying.
might could have gutted out another 30 seconds if there was sex at the end of the line.
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Re: enduring youth

Post by dead man walking » Fri Jul 08, 2011 1:44 am

7 july

wt 241
resting hr 57

erg
brief warm up
3x(3'+3'+2+2') 4' recover
stroke rate 20/22/26/30
final hr 158/90% range

decent session
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Re: enduring youth

Post by dead man walking » Tue Jul 12, 2011 2:48 am

mon jul 11

erg

warm up 5'

3x10'/3'r
22 spm

kb c& 3x5x12kg l/r

hot
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Re: enduring youth

Post by dead man walking » Wed Jul 13, 2011 11:24 am

tue jul 12

erg

5' warm up
10' at 20 spm/3' r
10' at 22 spm/3'r
6' at 24 spm/3'r
3' at 28 spm
5' cool down

sweaty work

press 3x5 light
swing 10x12kg kb
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Re: enduring youth

Post by dead man walking » Thu Jul 14, 2011 1:55 am

wed jul 13

resting hr 57

erg

warm 5'
3x8' at 22 spm/3' r
cool 5'

lift

c&j 16kg kb 1x5 l/r
shoulders felt tired so i just did 5x10 swings w/12 kg kb and declared victory
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Re: enduring youth

Post by dead man walking » Fri Jul 15, 2011 1:39 am

thur jul 14

erg

5' warm up
2x(8'+4'+2')/ 4' r
22/24/26 spm
5' cool down

i need more sleep if i'm going to train steadily
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