Training Log Archive: zoolander

legs, leg press, quad exts, ham curls single legs, deadlifts, abs, calf press

back workout in the Delta Bow Valley gym at 6am and then a few minutes on the bike to clear my mind before the interview.

C • Delta 2

Bailed on 8 am run today. Got in at 315 last night...good night, but a late night so I slept. Looking to blast. My two week training hiatus is over, back at it again!

C • Hold on a sec' 8

chest and abs blast at MAC.

Early morning run...8 am...rail trail by Fortinos! TVP, Super, Sudden, Bob, Slice...be there!

No training is fun. Hansel will be in town on Tuesday evening to rock the 12 beermiles of Christmas...mile 2....I encourage you all to begin your own beer mile challenge (not you though 'bent) and in the fall, I will be hosting the Canadian Beer Mile Championships. It will be televised.

C • TNT? 1

okay workout. 50 chins in 11 min. Kind of weak on this today. Plank pull ups, shrugs with band stretch. Abs, 7 min of stretching. Going to take the next week off of weights...at least until I go in with TVP and Hammer.

No TNT tonight, but drove Alice there. Bob, Slice, Sudden, Adria, and a whole bunch of other runners (10 - 11)...great turn out. Nice crisp evening, I'm sure that she had a fun time.

C • bender 12

chest day: 100 bench press again: 135 lbs x 26, 18, 12, 8, 7, 9, 10, 7, 3
dumbell pull-overs w/ dumbell crosses superset (3x10/12 each exc)
weak dips and weaker bosu ball pushups
Abs to finish.
Didn't feel my strongest today, but did alright. Right wrist started hurting mid way through bench set and right trap (@neck) tight.

Vulture Bait 25 km trail race in London around Fanshawe lake. Painful. Cold to start, but warmed quickly. I ran in shorts, a thin long-sleeve polypro with a t-shirt over it. Ran the first 5 km too quickly and red-lined it, was keeping pace with Al, who eventually won. Should have backed off, but live and learn. Had to slow and recover, which took about 20 minutes, during which time I got passed a bunch. Recovered to the point where I could pick my speed up again a bit, but never really felt "great" until the final 3 km of the race. Ran in with a guy and gave a big kick to win the sprint. Enjoyed my first official trail race. Left immediately after the event before Superwes, Hastytime, and TVP finished, so don't know how their day went.

C • Good Run! 6

back and abs. 55 wide grip chins, inverted bar rows supersetting band stretch (rev. fly), 3 sets shrugs, lower back extensions with leg extensions on ball, 2 sets abs on ball.

C • Not BLASTING? 2

Next Tuesday night beers following TNT. Location: Snooty Fox, 8 pm.
Be there.

Nice interval set around the reservoir - queen street. Includes the hill climb addition. 6 reps, 3:20/lap going every 4:30. All girls except me and Dana. Great weather for a run tonight. Ran well, no tight calf until the jog out, which is an improvement.

warm up/cool down at Chedoke for TNT. Sudden was missing in inaction, Super and TVP were having a tea party somewhere with some Siamese twins. Other than that, all was normal. Alice and I drove up, so didn't get our extra warm up/down jog, but at least we were able to zip up and get groceries afterwards. Watched fat people buy fat foods, not pleasant. I always have to bite my tongue. I'm mean.

Super intense workout with Falbo. Bench 135 x 100 reps as fast as possible...slightly faster than last week. Super pump and burn. Then onto Hansel's paddle exercise with dumbell crosses (like cable crosses) superset in between. Next was dips with bosu ball pushups superset in between (ball on feet and hands)...savage. Good dips though but pushups were weeeeeeeak!
Abs on the ball, but I was pretty much spent.

I'm sure that you'll all agree, it is time that I formally modify weight training to it's proper term....BLASTING. I expect you all to do the same. Welcome to the wonderful world of hypertrophy.

Post interval stretch of quads, hip flexors, soleus, calf, hams, and IT band. Felt good.

Nice steady road ride with Greg, Mischa, Perry, and Tim in London. Early morn with lots of fog, no wind, minor humidity. Great ride, felt pretty good throughout.

Great run but ovely humid due to the humidity. Ran with TVP and young Superwes. Crazy temperature fluctuations from hill to dale, although the dales were quite refreshing. Calf felt perfect the entire run. Legs felt good, although a bit sluggish on some of the final climbs...I could feel the leg weights from yesterday, but thankfully no major pains. Pace seemed to pick up over the final 30 minutes or so. Took a tumble on the last 20 feet of single track...was so close. Beat the savage rainstorm by minutes. Trash talked Hammer and Sudden most of the way, no big deal.

C • who knew? 3

C • Oh! 4

First leg blast in years. Didn't want to have recovery issues while training, but since I've dropped volume recently, might as well build some strength so that my legs catch up with my upper body. Went light as not to mess myself up for tomorrow's AM run with the lads. jump squat warm-up 3x10, lunge 2x12; leg press (4 x 12 @ 180 lbs...could add another plate/side easily); jump squats superset in between; military press 3x12, 10, 8 (left shoulder mui mui weak) with shoulder iso's btwn. Then cable raises front, side, hamstring curls (single leg) w/ upright rows superset in between; calf raises against wall, ball curls and rotator cuff dumbell flip-ups.
Lower intensity but it was early with Falbo.

No other TNT runners tonight. Slow warm up and then middle speed run through chedoke trails. Cool fog rolled in and totally covered the upper field. Running along the edge of the bruce trail, I could barely see the cars on the 403 below...pretty cool.
Ran past a few trees along the edge of the scarp full of migrating birds. All in all a good run. Left calf felt good until 56 minutes in on the downhill, but only bothered me for a couple minutes and then was a non issue on the flats.
Stretched when I got home.

C • Tires 4

chest day. Tried some new things: set up the bench 135 lbs stayed until I had 100 reps done which took ~15 minutes. First set was 22, but then faded after that to an average set of 7-8 following 30 - 60 seconds of rest. Painful.
Cable crosses with dumbell v's followed.
Then to the dip station where 3 sets of 10-12 of bodyweight dips killed me.
Abs and stretching, and then overhead tri press with rope to finish.

Velotique du montaigne avec hansel, phatty, and ricardo. Trails alright, but was a bit sketched out by some of the rock/cinder block sections. Rode alright. Gearing issues early were a pain in the butt, but after i broke my chain things improved greatly...could have been too much chain slack or a bent link...probably chain slack. All but phatty crashed...maybe because he tricked his body into thinking he was going running instead of biking by wearing running clothes. Wrist is sore but not terrible today. Hansel is now 5'4" after his noggin bash, and ricardo crashed in secret, but is likely stiff today. My log adds an extra 5 minutes because I parked in Todmorden Mills, also known as bj central, or the quickie express...right beside my car too. Nasty.

C • Hansel Grew? 3

Good back, bi, and ab day. Hit the back hard with lots of chins, superset back extension on the ball, rows, standing front push-downs, seated cable shoulder rows, standing cable curls, and abs

lovely evening cruise through greensville, old guelph line with alice. colourful