Drex Gets Focused: An Essay on Shenanigans

09/30/08

Err... previous should've been 9/29/08. Anyway:

Training

3 hours of neat freaking the yard, which was surprisingly hard work :rofl:

***

Jog/walked 2.1 miles @ ~20% elevation

A1 BB BP 135x5x2, 45x52
A2 WG Pulldown 120x5; CS Row 60x5, 20x20
B1 DB MP 40x22, 40x10
B2 WG Pulldown 60x24, 60x22

Jog/walked 2.1 miles @ ~20% depression

Total time: ~60 minutes

Thoughts

Having some time management issues. That was a pretty intense hour, though. Out the door at 22:00, gym closes at 22:30. Ever run a ~37% incline (and that's an average!) 1200m in 6 minutes? I have, and, uh, I'd sort of prefer I never have to do that again. Time issues should be resolved very shortly, though.

Decided that while I'm rockin' this hyooge deficit, I'mma take it take it back y'all to 3x(20 or max) antagonistic supersets (for the primary stuff, silly crap at the end will stay as it is), done for speed. That way you won't have to hear me whine about the fact that I'm not gaining strength (fast enough, hopefully) for the next two months.

So, pretty much every day will be dynamic control day until I hit a sub 8 body fat percentage. Or, y'know, die.
 
Little nutritional update

Here for your enjoyment (and, of course, to satisfy Mighty Drexatron lest he bring down the wrath) is a sample of what my diet (according to current plan) looks like. On a day when I'm behind on my shopping (-> eating a lot of processed stuff versus my usual not much at all) and quite rushed:
 
9/26/08

Biked 30 minutes on the trainer.

9/27/08

Ran 2.94 miles outside, 26:10, 8:54 min/mile.

9/28/08

Rest/recovery week following marathon officially over. Legs feel about 85%.

Biked 1 hour on the trainer.

Bench Press - 135x10; 210x10; 210x10; 210x8
Lunge - 60x10; 120x10; 120x10; 120x10
Standing Bent-over Row - 135x10; 205x10; 205x10; 205x10
(ss1)Leg curl - 60x10; 60x10; 60x10 (each leg)
(ss1)One Leg Calf Raise - 155x10; 155x10; 155x10
(ss2)Lat Pull-down - 170x10; 170x10; 170x10
(ss2)Military Press - 110x10; 110x10; 110x10
(ss3)Close Grip Bench - 150x10; 150x10; 150x10
(ss3)Upright Row - 120x10; 120x10; 120x10
(ss4)Incline Fly - (45x2)x10; (45x2)x10; (45x2)x10
(ss4)Good Morning - 190x10; 190x10; 190x10
(ss5)Trunk Twist - 100x10; 100x10; 100x10 (each side)
(ss5)Frontal Raise - (25x2)x10; (25x2)x10; (25x2)x10

9/29/08

AM
Ran 5.02 miles outside, 40:47, 8:07 min/mile.

PM
Biked 12.52 miles outside, 42:53, 17.52 mph.

Played 6 games of volleyball, went 5-1. Monday is the B level league and the team went 0-6 last week with a sub in my place, so it felt good to get some wins in now that I am back. I had a lot of energy tonight and it held up for all 6 games.

9/30/08

Hack Squat - 155x10; 275x10; 275x10; 275x10
(ss1)Deadlift - 185x10; 345x5; 345x5; 345x5; 345x5; 345x5
(ss1)One Leg Calf Raise - 155x10; 155x10; 155x10
Wide Grip Bench Press - 135x10; 200x10; 200x10; 200x9
Pull Up - 10x10; 10x10; 10x10
Renegade Row - (70x2)x10; (70x2)x10; (70x2)x10
(ss2)Shoulder Press - (55x2)x10; (55x2)x10; (55x10)x5
(ss2)Shoulder Shrug - 325x10; 325x10; 325x10
(ss3)Bicep Curl - (55x2)x10; (55x2)x10; (55x2)x10
(ss3)Dip - 25x10; 25x10; 25x10
Decline Weighted Crunch - 115x10; 115x10; 115x10

45 min swim class.
 
10/1/08

AM
Ran 5.01 miles outside, 41:20, 8:15 min/mile.

PM
Mountain biking, about a half mile on the warm-up trail, then onto the "more difficult" trail. 5.83 miles, 52:34, 6.65 mph.

30 mins on the bike trainer after I got home.

Focus is the story teller, but I am going to give it a try today. My story will be about how bad I am at mnt biking. I bought the mnt bike a while ago, but decided to hold off on actually going until after the marathon as I did not want to get injured. So, today was my first mnt biking experience. The lowest level course they had was ranked as "more difficult".

I did a warm-up lap on a short course they had for warming up and then headed off. My first failed obsticle was a rock field full of basketball sized rocks. Paths through were only about as wide as a bike tire. While I was approaching, I was trying to decide the best path through. I didn't think about where my pedals were and instead of having them at 9 and 3, I had them at 12 and 6. Before I had time to correct the mistake my pedal caught a rock and I went down. I was able to get my hands on a rock as I went down to break my fall, no damage done.

On I went until I came to a tree across the road. I wasn't feeling brave, so I got off my bike, lifted it over and continued on. Not much farther along I was approaching another tree laying across the road. I decided, what the hell, I will give it a shot. As I appraoched the tree, I got ready. (The last time I did something like this on a bike I was probably in grade school.) I pulled hard on the handle bars to bring the nose of the bike up and dug down into the pedals for more speed. Well, I overdid it. The front wheel went right up over my head. Just then though, the back wheel hit the tree, but I was no longer straight on. I was sent flying over the tree, down the path. I got up, still no damage done.

I manage through several more obsticles. Then as I am rounding a curve, I catch a tree with my shoulder. The tree didn't give any and I got sent head first off the trail, bike still attached to my right leg. I hear a crunch. A branch the size of a baseball bat with a jagged end is angling up from the ground to about 2 feet off the ground. I went head first into the end of it and the helmet saved me from injury. I now have a piece of wood lodged in the foamy area of my helmet inside the air vents. Had to get up from this one with the bike hooked to my right foot. I was on my right side and there was no way it was going to detach until I was able to get up enough to twist my foot.

On I go, not really sure what happened on the next one, but I hit some soft dirt and the bike just stopped. Luckily both my shoes detached on this as I went over the handlebars. The cool thing is I landed on my feet and upon landing broke into a run to keep my balance and never fell. Walked back to my bike and continued on the rest of the way back.

Towards the end I was just hoping to see the end of the trail soon. I think I will do a lot better once I get a little more relaxed. I came out pretty good, a chunk out of my thumb was the only mark on me. The hardest thing for me is that it is very hard to unclip with the pedals on the bike. (I think I can probably adjust that.) On my road bike I can unclip easily, but on the mnt bike it takes a lot of effort and I am just not able to get unclipped in time once I get in trouble. A little nerve racking the first time, but I think it will end up being a lot of fun once I get used to it.
 
I very much enjoyed your story, Drexatron.

Drex said:
A little nerve racking the first time, but I think it will end up being a lot of fun once I get used to it.
Click to expand...

Especially this part. I hope all y'all pansies in the audience are taking notes. :D

Afaict the facts be that you are a story teller, too; the difference between us is that you actually have responsibilities. And priorities that make sense. :rofl:

:animal2 Err, speaking of which, why am I still here.
 
Your mtb exploits are similar to mine when I try that technical s--t. Mtbing is not for the pansies as Focus indicated. My brother broke his collarbone when he did an endo and now has a projection out of his neck, sort of like Frankenstein, but more bony and less bolty. Another guy I know also broke his collarbone. I landed so hard on a stone after falling that I thought I broke a rib. But my wife's personal trainer tops all of us: she hit a tree, split her helmet, and was airlifted out of the park. You can probably find the video of the helicopter on youtube.
 
10/01/08

Training

  • Walked to gym
  • Biked 17.9 miles in 60.0 mins @ 17.9 mph [Flat 58% MHR, L 1-2, 17, +3]
  • Jog/walked home
***

  • Jog/walked to gym
  • A1 Box Jump (m wood + l black)x5x5
    B1 N, 10" Box Squat 95x20x3
    C1 FROM BSS 35x10/10x3
    D1 DL 135x10x3
    E1 L, FROM Machine Seated Calf Raise 90x12x3
  • Walked home

Thoughts

Interesting workout. Once again, unless otherwise noted and for the foreseeable future, all strength training is speed work.

Bothered turning on the HR monitor for strength for once and saw it peak at 202.. over my theoretical max. During the crazy-mode BSS's.

DLs were weaksauce, but I'm not complaining, because by the time I got around to them I could barely stand. I actually passed out after the final set. Backed up, turned toward the water and fell over sideways. Fortunately, the ground slapped my ass back awake right quick. :D

It is confirmed that the hottest girl I have ever seen do RDLs is going out of her way to come to wherever I am and do them in front of me. Must be my pretty face or my shiny digs, 'cause it sure ain't my bangin' bod. :rofl:

It's also official that I have just recently learned how to set my seat when biking. Average mph on everything is up >30%, at the same exertion. That stuff in brackets after the HR is for my personal reference, so don't worry about it. Just keeping track of which machine and how it's set up.
 
Awesome work you two!

Interesting point there, Focus, on that bike seat adjustment.

What exactly did you do? :D
 
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I raised my seat from a really low height where my legs were only about 2/3 extended at the peak of the sweep to one where they're just barely less than fully extended, with my heels outside of the plane on which the pedal and front of the foot lies, most of the time.

Also now keeping my hands in a position on the handles that allows for a straight back. About where they'd be if I was in the mid-way position for a reverse curl, if that makes sense - elbows locked at sides, forearms roughly perpendicular to torso.
 
Here are a few, quick generalities of bike fitting:

With no shoes on, sit on your bike and place your heel on the pedals. You should be able to just reach the pedal in the farthest position of the pedal. Alternatively, set the seat so that the top of the seat is 1.10x the length of your inseam from the top of the pedal.

Adjust the seat fore aft so that when you put your elbow at the front of the seat, your fingertips should be just slightly behind the bar.

When riding, you should not be able to see the front axle; the handlebar should be directly in your line of sight. If the bars are too far out or too far in, you may need a new stem.

The height of the handlebars is a personal choice.
 
Thanks. :D

Just checked, and yeah, I now have my seat set almost exactly as you describe, whereas before it was much too low. But based on some pictures I just Googled quick-like, I suspect my crappy bike's frame is a good 4-5" too small for me, because my seat is almost maxed out to be at the right height (pulled out [up, rather] all the way). Shall have to pay some proper attention to this later when I get my Ironman training bike, but I don't think I'll do that until early next spring, so, for now.. it's just good to do the indoor crap with my seat in the right place.

I think this does explain why my quads and hams are so disproportionate to the rest of me, though (in terms of both strength and endurance they are never what gives out first). I was taking much of my lower leg out of the movement during all that cycling. It's a lot easier with the calves and shins fully engaged!

Edit: Forgot to mention, I totally Macguyvered myself some new breaks for my mountain bike (and a new bell, lol) out of some pads from another bike and some wire I found in the shed. :rofl: Don't trust them, though. May just go pick up a cheap little road bike for the next month or two.
 
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10/02/08

Training

Biked 18.9 miles in 60.0 mins @ 18.9 mph

Thoughts

Ran out of time for rep upper yesterday. Officially mad. :violent2: I will fix it. I was gonna do some Oni-mode DDR and some bodyweight stuff in intervals instead, but then I thought, meh, I'd rather just go to the gym tomorrow and the next, skipping my long endurance day. Really tired, anyway.

Also, I has a new toy. :D
 
10/04/08

Training

Walking, Uphill - 2.0 miles @ 4.0 mph [147 bpm]
Cycling, Stationary - 20.1 miles @ 20.1 mph [159 bpm]
Running - 5.0 miles @ 5.5 mph [152 bpm]

Thoughts

Yeah, I know, been really unreliable this week. All fixed up now, though.

Numbers are sorta different because I got a new tracker and did some recalibrating. Odds are it is now overestimating HR and underestimating performance, but that's the way I want it, so.

Anyway, it would appear I operate almost exclusively in zone 4. Even the walk is at 79% functional MHR. This confirms my thinking, which was that moving through that kind of elevation at 4 mph isn't as easy as one would expect.

The weird bit (to my mind) is the bike HR being higher than the running HR. The run was definitely the more trying of the two. Guess it's not that weird if you consider I did the whole thing on empty, but still.
 
The more things change, the more they stay the same, eh boys?

I leave for a couple weeks, and y'all are just as strong, and just as dedicated to teh cardioz as before.

XOXOXO!!!
 
Welcome back Jaime. The updated pics look great!

10/2/08

Bent-over Barbell Row - 135x10; 235x5; 235x5; 235x5; 235x5; 235x5
Incline Bench Press - 95x10; 190x5; 190x5; 190x5; 190x5; 190x4
Decline Bench Press - 235x4; 225x5; 225x5; 225x5; 225x4
(ss) Dumbbell Shoulder Press - (55x2)x10; (55x2)x10; (55x2)x10
(ss) Straight Arm Pull Down - 70x10; 70x10; 70x10
(3s) Preacher Curl Wide Grip - 85x10; 85x10; 75x10
(3s) Preacher Curl Narrow Grip - 85x10; 85x5; 75x10
(3s) Hammer Curl - 70x10; 70x10; 70x10
(ss) V Bar Press Down - 90x10; 90x10; 90x10
(ss) Serraus Crunch - 130x10; 130x10; 130x10

Swimming for 30 minutes.

10/3/08

Back Squat - 135x10; 260x5; 260x5; 260x5; 260x5; 260x5
Sumo Deadlift - 205x10; 330x5; 330x5; 330x5; 330x5; 330x5
Step-Ups - 195x10; 205x10; 215x10
(ss) Single Leg/Leg Curl - 60x10; 60x10; 60x10
(ss) Single Leg/Leg Extensions - 80x10; 80x10; 80x10
Single Leg/Sitting Calf Raise - 155x10; 155x10; 155x10

Biked for 1 hour on the trainer.

10/4/08

Swimming for 30 minutes.

Mountain Biking (2 laps) - 11.67 miles, 1:40:35, 6.96 mph.

Ran 7.09 miles outside, 55:22, 7:49 min/mile.

The mountain biking is going better. Went twice as far and ended up on the ground half as many time. I also got the pedals loosened up so I now have a chance of getting my foot out if I am going down.
 
Nice offroad sprint tri, yesterday, Drex! How's the swimming coming? Yes, by all means, loosen up the tension on the pedals to the least amount. It is far better to have your feet come out too early than too late.
 
g8r80 said:
Nice offroad sprint tri, yesterday, Drex! How's the swimming coming? Yes, by all means, loosen up the tension on the pedals to the least amount. It is far better to have your feet come out too early than too late.
Click to expand...

Thanks G8r80! Swimming is coming along slowly. I really am just starting to get into it again. I didn't do much for swimming leading up to the marathon. I am still doing 25 meters at a time, but I think my rest time is a litttle shorter. I am slowly improving my form and I think it will come around now that I will be spending more time on it.

Hey FF, it's not cool! I should get the hang of it pretty quick I think.

10/5/08

AM
Ran 4.01 miles outside, 32:12, 8:02 min/mile

PM
Bench Press - 135x12; 165x8; 190x6; 220x4; 250x2; 270x1; 135x12
(ss) Wide Grip Bench Press - 185x10; 185x10; 185x10
(ss) Dumbbell Flies - (45x2)x10; (45x2)x10; (45x2)x10
Barbell Shoulder Press - 135x5; 130x5; 130x5; 130x5; 130x5
Weighted Pull-up - 25x5; 25x5; 25x5; 25x5; 25x5
(ss) Cable Row - 195x10; 195x10; 195x10
(ss) Upright Row - 120x10; 120x10; 120x10
(ss) Barbell Curl - 130x3; 115x5; 115x5; 115x5; 115x5
(ss) Skull Crusher - 80x10; 80x10; 80x10
Decline Weighted Crunch - 120x10; 120x10; 120x10

Biked for 1 hour on the trainer.
 
10/06/08

Training

  • Jog-walked to gym [152]
  • Biked 19.6 miles [147]
  • A1 BB BP 45x45, 45x25, 45x20
    A2 BB BOR 45x30, 45x20x2
    B1 DB MP 35x15, 35x13, 35x10
    B2 WG LP 60x25x2, 60x20 [162]
  • Jogged home [167]

Thoughts

As you can see I'm messing around a bit. Ran outta time again, but I was mostly done anyway. Was just gonna do some jump shrugs (real ones, not hangs) after. Next time. Over the next few weeks, I'm gonna bump weights (-> lower reps) to where they're supposed to be at 3x(Max).

Peak heart rate prize goes to the run up that monstrous hill at the very start - 177.
 
10/07/08

Training

  • Jog-walked to gym [164]
  • Biked 20.9 miles [164]
  • A1 10" Box Squat 105x20x3
    B1 Deadlift 135x12x2, 135x14[164]
  • Jogged home [164]

Thoughts

There's something to be said for this low-tech grindin'. Apparently, I do best when I'm not trying. :rofl: All up in the upper end of zone 4 like a magician.

Peak HR goes to the end of the bike (186), which edged out the end of the run to by a whopping 1 point.

Dirthouse. :SaiyanSmilie_anim:
 
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