Drex's Journal

3/14/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 150x15; 150x15; 150x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 140x15; 140x15; 140x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

30 min rest then biked for 30 mins.
 
3/15/08

Ran 14 miles outside. Was about 22 degrees when I started. With the sun shinning it felt pretty nice so I went without gloves and hat. It was nice heading out, but coming back I was running into a stronger wind than I had expected and it was a bit cold on return trips. Overall it was a good run.

I am going to rant a bit here. Getting back outside reminds me of one of the things I don't like about running outside. The cars. Most people driving have no respect for pedestrians. Today, as I was about to enter the crosswalk, a car turned right in front of me. I was watching and expected it, so I had slowed up some, but not enough and pushed off the car as it went by to come to a complete stop before continueing on. In several other cases I had to run around cars that pull right past the stop sign up to the edge of the road before stopping and then sit there in the middle of the crosswalk.

I would estimate that 10% of cars stop at the stop sign. 90% pull through past the stop sign, past the cross walk and up to the edge of the road. If a vehicle is making a right hand turn, many times they barely slow down and I would estimate 75% never even look to the right at all. I have never seen anyone get pulled over for violating these laws either.

I did have 1 car today that waited for me, even though they could have actually pulled through before I was in the way. I still had to run around another car parked in the stopwalk, but I gave the car that waited for me a friendly wave as I went by.

I had a couple close calls last year, but this was the worst one. I have only 1 intersection I go through with a stoplight. As I was approaching this intersection I had the walk sign. A car was pulling up to a red light to my left as I approached the light. They were making a right hand turn, but they were completely stopped at the red light. I had a walk sign and since they didn't immediately take off to make their right hand turn I assumed I was ok to continue on. There were no cars coming that they were waiting for. I did notice they hadn't looked right, so I was a little concerned. I was directly in front of their vehicle, about 2 feet in front of it, when they decided it was time to go. They excelerated. I was moving fast enough I cleared the remaining distance and turned and watched as I pulled my left foot through, clearing the car by only inches. I then looked up and the driver of the car was looking right at me, probably the first time she had seen me. By then it would have been way too late.

It is just not a very runner friendly area around here.
 
This kind of stuff bothers me, the general lack of respect for other people prevalent in the general public.

It certainly irritates me.

3/16/08

Ran 4 miles outside in the AM. I brought the Garmin I bought with my bike along in a waist pouch. My 4 miles run is actually 3.97 miles. It took me 32 mins 15 seconds and I ran at a pace of 7.4 mph. This is about what I expected. The course I run is nearly all hills, some fairly steep. I'm not sure if all my training being on hills going forward will help or hinder me since the marathon will be flat.

PM
A1 Leg Press - 265x6; 525x6; 525x6; 525x6; 525x6; 525x6; 525x6
A2 Static Lunges - 70x8; 130x8; 130x8; 130x8; 130x8; 130x8; 130x8
B1 Leg Curl - 35x6; 75x6; 75x6; 75x6; 75x6; 75x6; 75x6
B2 Straight Leg Deadlift - 135x8; 220x8; 220x8; 220x8; 220x8; 220x8; 220x8

Biked for 45 mins.
 
3/17/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 150x15; 150x15; 150x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Played 6 games of volleyball, went 1-5.
 
oop, I shaved it off last night.

I had a big project for work that they allowed me to shut myself away at home all of last week to get done, so I didn't need to go into the office. Today I am back in the office, so back to clean shaven.

The girls on the volleyball team liked it too.
 
3/19/08

Ran 6 miles on the treadmill in the AM; 45:47.

PM
A1 Wide Grip Bench Press - 125x6; 220x6; 220x6; 220x6; 220x6; 220x6; 220x5
A2 Dumbbell Flyes - 25x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8
B1 Bent Over Row - 135x6; 205x6; 205x6; 205x6; 205x6; 205x6; 205x6
B2 Straight Arm Pull Down - 50x8; 100x8; 100x8; 100x8; 100x8; 100x8; 100x8

Played 3 games of volleyball, went 1-2.
 
3/15/08

Ran 14 miles outside. Was about 22 degrees when I started. With the sun shinning it felt pretty nice so I went without gloves and hat. It was nice heading out, but coming back I was running into a stronger wind than I had expected and it was a bit cold on return trips. Overall it was a good run.

I am going to rant a bit here. Getting back outside reminds me of one of the things I don't like about running outside. The cars. Most people driving have no respect for pedestrians. Today, as I was about to enter the crosswalk, a car turned right in front of me. I was watching and expected it, so I had slowed up some, but not enough and pushed off the car as it went by to come to a complete stop before continueing on. In several other cases I had to run around cars that pull right past the stop sign up to the edge of the road before stopping and then sit there in the middle of the crosswalk.

I would estimate that 10% of cars stop at the stop sign. 90% pull through past the stop sign, past the cross walk and up to the edge of the road. If a vehicle is making a right hand turn, many times they barely slow down and I would estimate 75% never even look to the right at all. I have never seen anyone get pulled over for violating these laws either.

I did have 1 car today that waited for me, even though they could have actually pulled through before I was in the way. I still had to run around another car parked in the stopwalk, but I gave the car that waited for me a friendly wave as I went by.

I had a couple close calls last year, but this was the worst one. I have only 1 intersection I go through with a stoplight. As I was approaching this intersection I had the walk sign. A car was pulling up to a red light to my left as I approached the light. They were making a right hand turn, but they were completely stopped at the red light. I had a walk sign and since they didn't immediately take off to make their right hand turn I assumed I was ok to continue on. There were no cars coming that they were waiting for. I did notice they hadn't looked right, so I was a little concerned. I was directly in front of their vehicle, about 2 feet in front of it, when they decided it was time to go. They excelerated. I was moving fast enough I cleared the remaining distance and turned and watched as I pulled my left foot through, clearing the car by only inches. I then looked up and the driver of the car was looking right at me, probably the first time she had seen me. By then it would have been way too late.

It is just not a very runner friendly area around here.

I know this is a few days old but I have to agree with all of the above. Its like that here too. The right turn on red is a sucky rule of the road that needs to be changed. I have had numerous close calls with cars regarding that. They get to their right hand turn, look left but never look right-assuming there is no pedestrian in their way. now I just assume they're not going to look and I stop till they have to wave me on.

I'm not a mean person and I rarely get so mad I want to flip someone off or something but its in those times I've got my "ten ton" look literally shooting daggers from my eyes should they materialize. It really really irkes me. Whats funnier is drivers usually have that look like I'm totally inconveniencing them. lol.

I also am totally peeved with the cell phone thing. I have had more issues with drivers on cell phones than I care to count. Not even just running, driving too. Bunch of moron drivers everywhere. To me its one thing to have this problem ANYway, but when you're like on mile 10 or something and you're nearing the end of a harder run you just don't want to have to think about the idiots on the raod. Besides that you're just half delerious from the dehydration and lack of oxygen you just want to be able to zone out. Its impossible.
 
I agree with all of that. It makes for some challenges when trying to get a good run in.

3/20/08

Ran 8 miles outside. I had more I wanted to type in here, but I'm kind of wiped out. Maybe I will fill it in tomorrow.
 
3/21/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 150x15; 150x15; 150x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Biked for 30 mins.
 
3/22/08

Ran 16 miles outside. It took about 2 hours and 15 mins, but I didn't get an exact time. I was planning on bringing my Garmin with, but the battery was dead even though I had it turned off since it was fully charged a couple days before.

I was down home for Easter so my dad, my wife and I all ran at the same time while my mom watched my daughter. We marked off 2 miles from the house (and the 1.5 mark for my wife) and we ran out and back 4 times. My wife did 15 miles while my dad and I did 16. I finished about 15 mins before my wife finished and about 30 mins before my dad finished. My dad is planning on finishing in under 3:30, so I think he needs to pick it up a bit. :)

3/23/08

Ran 5 miles outside in the AM. This run was slower than usual. I ran with my dad and let him keep up.


PM
A1 Leg Press - 265x6; 530x6; 530x6; 530x6; 530x6; 530x6; 530x6
A2 Static Lunges - 70x8; 130x8; 130x8; 130x8; 130x8; 130x8; 130x8
B1 Leg Curl - 35x6; 75x6; 75x6; 75x6; 75x6; 75x6; 75x6
B2 Straight Leg Deadlift - 135x8; 225x8; 225x8; 225x8; 225x8; 225x8; 225x8


Biked for 30 mins.
 
3/24/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 150x15; 150x15; 150x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Played 4 games of volleyball, went 2-2.
 
3/25/08

Ran 6.2 miles outside, 51:10. Avg speed 7.3 mph. 8:15 /mi pace. Total Ascent 423 ft.

Biked for 30 mins.
 
3/27/08

PM
A1 Wide Grip Bench Press - 125x6; 220x6; 220x6; 220x6; 220x6; 220x6; 220x6
A2 Dumbbell Flyes - 25x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8
B1 Bent Over Row - 135x6; 205x6; 205x6; 205x6; 205x6; 205x6; 205x6
B2 Straight Arm Pull Down - 50x8; 100x8; 100x8; 100x8; 100x8; 100x8; 100x8

Ran 6 miles outside; 51:01.

I had a very good workout today. I have been unable to complete the bench presses at this weight the last few weeks and today I finished all 6 sets and still had a little bit left in the tank.
 
3/28/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 150x15; 150x15; 150x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 100x15; 100x15; 100x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Biked for 30 mins.
 
3/28/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 150x15; 150x15; 150x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 100x15; 100x15; 100x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Biked for 30 mins.

Hey, just wondering how long that weight training program takes ya?
 
Hi Realworksuks,

I haven't timed it, but it takes about an hour. It is a circuit training routine. I go through A 3 times with no rest between lifts. I get 2 minutes before I start on B. Then I go through B 3 times with no rest between lifts. 2 minutes rest and then C 3 times to finish it off.
 
Hi Realworksuks,

I haven't timed it, but it takes about an hour. It is a circuit training routine. I go through A 3 times with no rest between lifts. I get 2 minutes before I start on B. Then I go through B 3 times with no rest between lifts. 2 minutes rest and then C 3 times to finish it off.

ah, ic.

Is it light/medium weights for you? Or is it pretty heavy? Just wondering because I would find it tough to do that with heavy weights..
 
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