Drex's Journal

Derwyddon said:
And this was while training for a marathon!
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Yeah, I've been marveling at this for the last couple weeks.
 
Thanks everyone!

openczun, nice to meet you. I am glad I can be an inspiration to you. Best of luck on your journey.

1/26/08

Ran 9 miles on the treadmill, 1 mile at an incline of 1, 1 mile at an incline of 1.5, 1 mile at an incline of 2, 1 mile at an incline of 2.5; 1 hour 14 mins. I felt great after this run.

1/27/08

Weight 8am - 216.2

A1 Seated Cable Row - 80x10; 170x10; 170x10; 170x10
A2 Planks - 30 secs; 110 secs; 110 secs; 110 secs
B1 Lat Pull Down - 80x10; 165x10; 165x10; 165x10
B2 Serratus Crunch - 60x10; 120x10; 120x10; 120x10
C1 Shrugs - 135x10; 255x10; 255x10; 255x10
C2 Side Bends - 35x10; 70x15; 70x15; 70x15
C3 Decline Crunches - 25x110, 25x110, 25x110

Ran 5 miles on the treadmill, 1.5 miles at an incline of 1; 38:56.
 
1/28/08

I used a scale to find out how much the sled on the hack squat machine weighs. 65 lbs, so I will add that into the weight calculation going forward.

A1 Deadlift - 155x10; 325x10; 325x10; 325x10
B1 Single Leg Curls - 25x12; 50x12; 50x12; 50x12
B2 Single Leg Extensions - 40x10; 85x12; 85x12; 85x12
C1 Single Leg Press - 85x10; 125x10; 125x10; 125x10
D1 Static Lunge - 50x10; 100x10; 100x10; 100x10
D2 Hack Squat - 165x10; 275x10; 275x10; 275x10

Played 6 games of volleyball, went 4-2.
 
1/30/08

Started my cut today.

Ran 6 miles on the treadmill in the AM; 47:56.

PM
A1 Wide Grip Bench Press - 115x6; 205x6; 205x6; 205x6; 205x6; 205x6; 205x6
A2 Dumbbell Flyes - 20x8; (40x2)x8; (40x2)x8; (40x2)x8; (40x2)x8; (40x2)x8; (40x2)x8
B1 Bent Over Row - 70x6; 150x6; 185x6; 195x6; 200x6; 200x6; 200x6
B2 Straight Arm Pull DOwn - 20x8; 80x8; 80x8; 80x8; 80x8; 80x8; 80x8
 
You are like a clock, tick tock tick tock
So like The Hulk: mere thought equals bulk
Own all the bases, just like Wing Zero
And you are like, totally, my hero


Yeah, so apparently I will never be a famous poet.

Keep up the good work, and happy cutting. :D
 
[Focus] said:
You are like a clock, tick tock tick tock
So like The Hulk: mere thought equals bulk
Own all the bases, just like Wing Zero
And you are like, totally, my hero


Yeah, so apparently I will never be a famous poet.

Keep up the good work, and happy cutting. :D
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Wow, I am honored you would take the time to write that and it is very good. Thank you.

Derwyddon ;) lol
 
2/1/08

No rest between lifts. A1-A5 3 times with no rest. 2 min rest. B1-B5 x 3. 2min rest. C1-C4 x 3.
A1 Incline Bench - 135x15; 135x15; 135x15
A2 Step Up - 135x15; 185x15; 185x15
A3 Cable Seated Row - 140x15; 140x15; 140x15
A4 Good Morning - 135x15; 135x15; 135x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 135x15; 135x15; 135x15
B3 Lat Pull Down - 140x15; 140x15; 140x15
B4 One Leg Romanian Deadlift - 40x15; 50x15; 50x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 75x15; 75x15; 75x12
C2 Calf Raise - 275x15; 275x15; 275x15
C3 V Bar Press Down - 70x15; 70x15; 70x15
C4 Weighted Decline Crunch - 100x15; 100x15; 100x15

This is one of the hardest workouts I have done.
 
2/3/08

Weight 8AM - 216 lbs

Ran 4 miles on the treadmill in the AM, 1 mile at an incline of 1; 31:45.

PM
A1 Leg Press - 245x6; 505x6; 505x6; 505x6; 505x6; 505x6; 505x6
A2 Static Lunges - 70x8; 130x8; 130x8; 130x8; 130x8; 130x8; 130x8
B1 Leg Curl - 25x6; 75x6; 75x6; 75x6; 75x6; 75x6; 75x6
B2 Straight Leg Deadlift - 135x8; 205x8; 205x8; 205x8; 205x8; 205x8; 205x8
 
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Drex said:
2/2/08

Ran 10 miles on the treadmill; 4 miles at an incline of 2; 1 hour 22 mins.
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I've picked this entry to write on but I just want to applaud all of your hard work! HOLY MOLY on your weight lifting too. That looks rough. Not to mention you are then doing 10 milers after that, at an incline no less! Great job!

How come you're doing so much running on the tread and not the road?
 
sparrow said:
I've picked this entry to write on but I just want to applaud all of your hard work! HOLY MOLY on your weight lifting too. That looks rough. Not to mention you are then doing 10 milers after that, at an incline no less! Great job!

How come you're doing so much running on the tread and not the road?
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Hey Sparrow,

Thank you! The reason I am running on the treadmill is because I live in Minnesota and it is winter. Sidewalks are snow and ice covered. It is also usually dark by the time I run. Cars around here won't stop most of the time at crosswalks when it is light out and it gets worse when it's dark. I prefer running outside and as soon as I think it's safe again I will be doing all the running I can outside.

Thanks again,
 
Drex said:
Hey Sparrow,

Thank you! The reason I am running on the treadmill is because I live in Minnesota and it is winter. Sidewalks are snow and ice covered. It is also usually dark by the time I run. Cars around here won't stop most of the time at crosswalks when it is light out and it gets worse when it's dark. I prefer running outside and as soon as I think it's safe again I will be doing all the running I can outside.

Thanks again,
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Gotcha, I'm sure thats hard. I trained for a half marathon only on the tread the first time I did it. I had a little trouble getting used to the road during the race, thats the only reason I ask. I also just read up on treadmill running and injury. I've been getting shin splints terribly when I run on the tread but not on the road so it sparked my curiosity. Seems this has to do with the same strike pattern over and over. On the road there are more bumps, curves etc so more muscles are called upon to support the leg as it strikes and overuse injuries are far less in this way. Sounds like its working for you though, I'm sure its boring though! Keep up the great work.
 
That is interesting Sparrow. I have had some achilles issues in the past and running on the treadmill actually was easier on them, but I live in a very hilly area, so I have a lot of hills on my outside course. I am waiting to see what it will be like when I hit the streets again and see if I have any negatives from so long on the treadmill.

2/4/08

A1 Incline Bench - 135x15; 135x15; 135x15
A2 Step Up - 185x15; 185x15; 185x15
A3 Cable Seated Row - 140x15; 140x15; 140x15
A4 Good Morning - 135x15; 135x15; 135x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 135x15; 135x15; 135x15
B3 Lat Pull Down - 140x15; 140x15; 140x15
B4 One Leg Romanian Deadlift - 50x15; 50x15; 50x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 75x15; 75x15; 75x15
C2 Calf Raise - 275x15; 275x15; 275x15
C3 V Bar Press Down - 70x15; 70x15; 70x15
C4 Weighted Decline Crunch - 100x15; 100x15; 100x15

Played 6 games of volleyball, went 3-3.
 
Man that sounds like one tiring workout...

Is that like one of your endurance workouts, do you do more strength/power training aswell? Havnt time to go through your journal to have a look ;)
 
Hi BigTomW,

That workout is a tough one. I am currently going through routines set up by Derwyddon. This is a circuit training routine I'm using during the cut. I have 2 of these per week and then and upper day and a lower day with low reps high weight.
 
2/6/08

Ran 6 miles on the treadmill in the AM; 47:56.

PM
A1 Wide Grip Bench Press - 120x6; 210x6; 210x6; 210x6; 210x6; 210x6; 210x6
A2 Dumbbell Flyes - 20x8; (40x2)x8; (40x2)x8; (40x2)x8; (40x2)x8; (40x2)x8; (40x2)x8
B1 Bent Over Row - 135x6; 200x6; 200x6; 200x6; 200x6; 200x6; 200x6
B2 Straight Arm Pull DOwn - 40x8; 80x8; 80x8; 80x8; 80x8; 80x8; 80x8

Played 3 games of volleyball, went 1-2.
 
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