The Greenetuckian Files

Yes indeed - hope you have a happy birthday
 
Back into the swing of things.

Well it has been a long time but I have settled into the job better and the weather is warming so I can get out and skate again. I also have set out to quit smoking again even if it takes me awhile to quit tobacco. I have a new pair of Salomon Salomon Pilot V Pro 2 Skate 3x100 & 1x84 and a Timex GPS speed distance system so I can track my progress skating. I have also been wanting to take up resistance training for my upper body again so this morning I did a couple of rounds to see where I am at.

Here is how that went
BP 165x4, 185x1
Curl 70x7, 80x4
LPD 87x8, 102x3

Here is where I was at July of 06 before Xerox, you can see have some rebuilding to do.
BP...........................140x5, 185x5, 205x2, 195x3
Standing Curl........60x5, 95x3, 95x3, 95x3
LPD........................115x3, 115x3, 115x3

My bodyweight holds about 162 and my BP is 114-123 / 75, perhaps I can get a resting heart rate tomorrow morning (I forgot this morning). Yesterday I went skating with Kegan and his buddies that were on bikes. I went 6.75 mi, avg speed 5.9 mph, max speed 14.1 mph on my RB lightning 05s on our crappy city streets. (the new Salomons have not arrived yet)

It's good to be back and it's great to still have my journal from last year and a place I can keep a journal.
 
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3/11/07 Afternoon

Skated with Sheri, Ash and Kegan for 2.4 miles around the park on pretty level ground. (the first lap was not counted because the GPS would not get a lock)

Afterwards Kegan and I went outside of town on some rough and hilly county roads. We made 4.67mi, avg speed 7.4, max speed 18.7 (downhill).

My legs are certainly tired so I know I got a workout and I know that if I am going to improve my stats any I need a smoother and more level road.
 
Hopefully you'll stick with it this time (god knows we fall down many times)and good luck on the nicotine. I know how hard it can be.
 
Thanks for the encrouagement, I tried to lift this morning but my chest was still too sore and I reconsidered after one rep on the BP @155. Tonight I am so pooped I don't want to do anything. Perhaps I need another day to recuperate. :D

I realize that laying off the weights and skates for so long I lost a lot. Since my main goal is just all around fitness (to counteract old age) I need to develope a plan I can stick with that does not eat too much time. I guess we will see how it goes.
 
Rainy tonight so no skating. I did hit the weights some though, here is how it went.

BP - 5@155, 3@165, 2@175
Curl - 9@60, 6@70, 3@80
LPD - 10@87, 9@87, 7@87

It wore me out so I have quite a bit of building to do. 1st goal is to get that one rep max for BP back over 200 and curl to 100 by April fools. Let's hope that muscle memory kicks in. :eek:
 
That's what happens when you don't lift for while (like I have room to talk)....:D It'll all come back to you before you know it.
 
The weather is still lousy so I did some lower body, ab, back exercise indoors. Perhaps next time I sould add in some leg reverse curls or lateral kick outs to help my skating.


Leg Press - 2x10@193, 16@193
BSLD - 10@80, 2x10@90
Cable Crunch - 10@70, 2x10@82

BSLD = barbell straight legged deadlift

I just had to put this in, I was reading some of my old posts and found this in one from Jul. 01/06:
Progress I found in my blog - 1/31/05 BP at 138 X5, 165.5 X1, 165.5 X1 and curls at 10 reps at 60lbs on the curling bar The next one I found were these - Top BP - 182lbs on 2/19
Top Curl - 91 lbs on 2/26
Click to expand...

I guess I did not loose all I had built :D
 
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Well I made a little progress this morning adding reps or weight to my movements. I have also decided to start coding improvements as green. In all fairness I did take more rest time between circuits.

BP - 6@155, 4@165, 2@175
Curl - 6@70, 4@80, 3@85
LPD - 3x10@87 (all 3 sets at 10)

If anyone is wondering about my goals for resistance training the #1 goal is strength, #2 increased metabolism, #3 bone and connective tissue health. Don't expect to see me doing high reps, trying to bulk up or spending a lot of time on a workout, I have been down that road before.

For cardiopulmanary health I have skating, tennis and DDR.
 
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Tried to go skating this evening and actually did a little. Sheri has her new RB 05s and She, Ash, Kegan and I went to the park to try them out. Sheri did all right but at 43 degrees and a stiff north wind we did not stay very long. It would have been okay except for that darn wind. Oh well perhaps we can get out and skate some this weekend.
 
Man did we get in a lot of skating today. I even rockered my RB 05s and played freestyle just working on turns and controlling the skates. Kegan and I also went out on the 100s and pushed them some. My legs are tired so I know I got a workout. If I want to seriously do this freestyle and slalom thing I am going to really have to start working my leg muscles with the weights.
 
Thanks jmanjman47, you really have "stick-to-it-iv-ness". Now if I could just get you to give up on that silly feetball and get some wheels on your feet. :D

Yesterday I worked on freestyle moves again. Don't know total time but I can still feel it in my legs so I know I got a workout. A fellow on the skatelog forums is send me his 250mm twister frames that he has changed out for shorter seba frames. They should make the freestyle moves a lot easier. I have also found some short Technica frames on ebay I am trying to get Kegan so he can join me.
 
Not good news on the lifting front. Last evening I tried a little different routine. I don't know if adding leg presses with my bench and curl had a negetive effect or because I lifted in the evening after I was already tired from work but I did not do well and the second bench started my wrist hurting so I quit.
 
Skated alone this evening against a stiff headwind a lot of the way, wind ENE @ 7 -13mph.

distance - 4.39 mi.
avg speed - 8.6 mph
max speed - 16.1 mph

I may work on some stretching, balance and leg strength later. We'll see.
 
I did some unusual balance and leg work this morning to help improve my skating. This is just a starting poing I am sure I will add to this later.

Stretching
Ankle Balance (balance on one leg while moving the free leg around)
Right 55, 31 | L 60, 60 (in seconds)

Single leg knee bends ( balance on one leg, lower yourself until one hand can touch the floor then raise back completely upright position.
R&L 4, 5

Calve Raises - 25@bodyweight (later these will become single leg calve raises)

The much better ankle balance performance of my left leg showes me a flaw in my skating form. The only thing this could translate to is that I am balancing more on my left leg and using my right to propel myself. This is a flaw in my form and I am pretty sure why my right hip often hurts after skating. I will have to work to correct this.
 
Ash's new skates and pads arrived today so we went out to the park to try them out. She was pretty wobbly at the first, which really suprised me. She finally got the new worn off and done very well. In all we were out there an hour or so.
 
Morning workout
I changed things around a bit to concentrate on muscle strength and control to benefit my skating, I also want to maintain / increase upper body strength. Here is how it went.

Ankle Bal - 2xBW@60sec. (EL)
BP - 7@155, 5@165
SLKB - 5@BW (EL)
Curl - 7@70, 5@80
SLP - 6@94 (EL)
 
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