Dada's Training Log

[atypical1]

That's good sprinting. As you fatigue do you slow down or lengthen your rest periods?

james

[Dada]

That's good sprinting. As you fatigue do you slow down or lengthen your rest periods?

james

A buddy was the one controlling the timing not me but it seemed like he added a little to the rest period towards the end but not much. I tried not to slow down as much as possible. I think I really only slowed down purposely on maybe 1 sprint. There were a bunch of us doing it so we were sort of being competitive which made it fun and also made me run faster. I was feeling it this morning when I first woke up but not too bad.

Tonight's workout session is going to be packing up my garage and mowing the lawn for the last time.

[Dada]

11 Sep - Friday

I am finally settled (well sort of). I haven't picked up a weight other than boxes and furniture since I last posted. Have done some bodyweight only workouts and ran a couple times though.

This morning I ran about 3 miles and also did several sets of pullups and chin ups (alternating hand positions close, medium, wide also).

Now that I am with a new unit, my schedule is going to change quite a bit. Looks like I'm doing PT with the company M-T-W-F. So the only time I really can lift is going to be Thursday evenings and on the weekend. I plan to set up my gym in the garage this weekend.

Not sure where I am really at physically now, I'm sure I have lost weight due to a lot of stress and not eating as much as I usually do. On the positive side, I felt good on the run this morning (except having to pee after the 2nd mile) and the pullups and chinups were pretty easy.

Not too sure what I am going to do as far as weight workouts. But I think I'm going to start with something extremely brief to start with. Will only be able to lift 2x per week.

[Dada]

Tuesday 15 Sep

1/2 mile run

3x5 pullups / chinups alternated wide, close, regular

hang from pullup bar, go 1/2 way up and hold 10 seconds, then come all the way up

dips 3x5 wide, close, regular

crunches sets of 30 (to the left, right, and regular)

bench dips 3x15

pushups 1x30

repeat the whole cycle again but sets of 5 for the dips and chins and 25 for cunches / pushups

run 1/2 mile and then stretch

This was basically what I did. Felt great while doing it, lats are a bit sore the next day.

[Dada]

16 Sep Wednesday

run about a mile with 3 or 4 sprints thrown in randomly fairly easy although I was pretty winded on the last couple sprints

Still haven't touched a weight since the move. I'm still adjusting to the new schedule.

[FiveByFive]

Dada,
Here's a 2 day split from sherdog S&P if you're looking for something, pretty basic and it looks like you have a grip on your own programming, but I just thought I'd throw it out there for you.

Two day split:
Day one:
Deadlift
Overhead press
Weighted pullup/chinup

Day two:
Squat
Benchpress
Bent over row

[atypical1]

Hey Dada, welcome back! Are these workouts the ones you're doing with your new unit?

james

[Dada]

Hey Dada, welcome back! Are these workouts the ones you're doing with your new unit?

james

Thanks. Yes, I still haven't touched a weight yet but have been doing quite a lot of good bodyweight workouts. My body is starting to adapt now so I think I'll actually be up to lifting again pretty soon.

[Dada]

Friday - Sep 18

4 mile run

This was a long run for me but I was able to complete it without walking at all so I was pretty happy about it. I outran a few people younger than myself also.

[Dada]

Monday - 21 Sep

Deck of Cards PT - essentially a lot of random calethenics with a quick 1/2 mile sprint thrown in the middle

I feel like I am recovering very well from the workouts. Feeling good overall and I am not hating running too much lately.

[pagangoddess]

I feel like I am recovering very well from the workouts. Feeling good overall and I am not hating running too much lately.

Wasn't your knee bothering you before you moved? I'm assuming it hasn't been bothering you much even though you're doing a lot of running?

[Dada]

I feel like I am recovering very well from the workouts. Feeling good overall and I am not hating running too much lately.

Wasn't your knee bothering you before you moved? I'm assuming it hasn't been bothering you much even though you're doing a lot of running?

Yes. I'm not sure why but it is feeling better. I think maybe because I lost some weight although I haven't actually weighed myself to verify if that is the case. The other thing is that there aren't really any hills where I run now so that might be why too.

[Dada]

22 September - Tuesday

HIIT sprints along with dips, pullups / chinups, and a few pushups

The chinups and pullups were tough. Breathing hard during the sprints. Tomorrow should be more of a moderate run of probably 3 miles.

[Dada]

Haven't been able to keep track of workouts lately here but it's been all bodyweight workouts and a lot of runnning. I finally set up my gym at the house so I can start lifting again after a layoff of a couple of months.

Not sure where my strength is at but I think I'll probably be decent upperbody-wise since I've been doing a lot of pullups / chinups, and dips. My pullup and chinups have definitely improved although I haven't tried to max out on them. I'm guesstimating I could probably get 15 chinups or at least close to it at a current bodyweight of 208. Sure I can easily get 15 reps on dips or more too.

I think legs may have lost strengh due to no squatting but not really sure b/c I have no way of telling. Although my run times have improved and I haven't had any knee pain.

I took an APFT earlier this week so now that it's out of the way, I can focuss less on staying lean and extra endurance work for a while. I will keep a fairly clean diet but I"m not going to worry about being too strict with it for a few months. Due to an insane work schedule and 4 days of fairly tough PT, I'll only be lifting weights 1 - 2 times per week for a while at least. I plan to follow a brief and intense program more or less a HIT style workout. I"m not a HIT nut but for me I think it's the most appropriate way for me to train at the moment.

My plan is to begin tonight. The workout I'm going to follow is as follows:

1. Squat (warmup-10 reps and then 1 x .
2. Stiff-legged Deadlift (1 x 15-20)
3. Overhead Press or Bench Press (alternate each workout; 2 x 6-8)
4. Barbell Shrug (1 x 15-20)
5. Barbell Curl (1-2 x 6-10)
6. lying tricep extension (1 x 6-10)

[Dada]

18 Oct - Sunday

Squat - warmup with bar 1x10 then 135x10
This was light and easy but first day squatting in a long time so easing into it. Plan to add 10 lbs next time.


Stiff-legged Deadlift 115x15
Not bad although my hamstings are sore the next day. Will add 5 lbs next time. I didn't lower all the way to the floor since I don't have any protection for the floor yet. This house is a rental and the landlord is strict.

Overhead Press 95x8, 10
No issues, kept strict form. Will up the weight 10 lbs next time.

Barbell Shrug 115x15, 20
Did two sets instead of one. Wasn't bad but I could feel the traps working.

Barbell Curl 65x 10, 10
These were pretty easy, I would do rows instead but don't have any protection for the floor yet. I do a lot of chins and pullups on PT days though so my back does get work but eventually I want to do some rows here.

close hand pushup with perfect pushup bars - BW x 10, 10
Little too easy here, next time I'll either do the lying tricep extension or do these weighted / feet elevated.

Overall this was an easy workout but first day back didn't want to go crazy. I didn't time my rest periods but I kept rest to a minimum. Just rested enough to change the weights or take a drink of water between sets.