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Training Log - October 9, 2008

Posted by Philip on Oct 13. Filed under Daily Logs | No Comments

  • Interval Running - 1230 - 1300
    • Warming Up at 30-50 Percent Effort - 4:00
    • High Intensity Rounds x6
      • Sprinting at 80-90 Percent Effort - :45
      • Resting at 30 Percent Effort - :30
      • Warming at 50-60 Percent Effort - :45
    • Cooling Down at 30-50 Percent Effort - 4:00

Training Log - October 1, 2010

Posted by Philip on Oct 5. Filed under Daily Logs | No Comments

  • Interval Running - 1230 - 1300
    • Warming Up at 30-50 Percent Effort - 4:00
    • High Intensity Rounds x6
      • Sprinting at 80-90 Percent Effort - :45
      • Resting at 30 Percent Effort - :30
      • Warming at 50-60 Percent Effort - :45
    • Cooling Down at 30-50 Percent Effort - 4:00

Training Log - September 24, 2010

Posted by Philip on Sep 27. Filed under Daily Logs | No Comments

  • Interval Running - 1230 - 1300
    • Warming Up at 30-50 Percent Effort - 4:00
    • High Intensity Rounds x6
      • Sprinting at 80-90 Percent Effort - :45
      • Resting at 30 Percent Effort - :30
      • Warming at 50-60 Percent Effort - :45
    • Cooling Down at 30-50 Percent Effort - 4:00

Training Log - January 27, 2009

Posted by Philip on Jan 27. Filed under Daily Logs | No Comments

  • BER Fat Loss Cycle - MRC Routine Round 1 - 1205-1240
    • DJM Warmup
    • MRC Superset x 5
      • Quad Squat - Level 3 - 10 reps
      • Spinal Rock - Level 3 - 10 reps
      • Leg Swoop - Levels 1/2 - see notes below
      • Jump Squat - Level 3 - 10 reps

Notes: This is a tough little workout, dammit. I have to admit to thinking it would be easier going in. All exercises but the leg swoop are easily accessible to me on all 4 levels, and I think I’ll up them to level 4 for the next round. The leg swoop itself is accessible to me at Level 3, but I can’t do it more than a few times in a row, so I lowered the difficulty to 2 and found that even too difficult after the second superset. Third superset was done half at Level 2 then half at Level 1, followed by supersets 4 and 5 at Level 1. This is fine with me. Pushing it with this exercise seems to put undue strain on my right knee, and since I only recently completely rehabbed from that popliteal cyst behind said knee, I think I’ll be fine with Level 1 for the time being. Even with that, it is still a lung-burner of a workout. Rested 3 minutes between supersets as directed. RP-TED - 8.5,8.5,3. In terms of nutrition, it was another IF day - A couple cups of green tea in the AM, then an apple post-workout, leftover chicken, rice, and black beans about 30 minutes after my shower. Then a couple handfuls of mixed nuts after work and some grapes, followed by a couple Sierra Nevada beers and my famous Turkey Chili after. Ceased drinking and eating at 8 pm.

Training Log - January 9, 2009

Posted by Philip on Jan 14. Filed under Daily Logs | No Comments

  • Afternoon Metabolic Conditioning - 1450 - 1445
    • DJM Warmup
    • Bodyweight Superset x3
      • Handstand Pressups with Feet on Chair - TUT 1:00 (21 reps)
      • Heismans - 2:00
      • Assisted Pullups - TUT 1:00 (15 reps)
      • Leg Loops - 2:00
      • Shoulderstand Pumps on Parallettes - TUT 1:00 (12 reps)
      • Wall Squats - 2:00
    • Interval Running - 10:00
    • Compensatory Yoga
      • Pigeon Flow
      • Forest Flow
      • Splits Stretches
      • Seated Forward Bend

    Notes: Overall RP-TED - 9,8.5,2.5.