Sometimes You Make A Plan, And Have To Adapt…And Adapt…And Adapt…

Date: Sunday, May 11, 2008

Workout: Strength Training & Flexibility

Location: Condo gym

Heart Rate Range/Zone: N/A

Average HR: N/A

R.P.E. : N/A

Average Speed/Pace: N/A

Pre-Workout Hydration: 500ml of water 15 minutes before start of sets

Pre-Workout Nutrition: None - still full from dinner…that’s what you get for working out at 11:00pm

Post-Workout Hydration: 500ml of water immediately after workout

Post-Workout Nutrition: 1/2 of a Clif Cool Mint Chocolate energy bar

Activity:

• 5 minute warmup on stationary recumbent cycle
• 6 x 3sec. active isolate stretches (AIS)
  • overhead stretches
  • lying back stretches
  • arm swings
  • standing quad stretches
  • upper-body rotations
  • neck rolls
• Machine leg press - 80lbs., 1st set 12 reps, 1 minute standing quad stretch (30 seconds per side), 2nd set 8 reps at 100lbs., 1 minute standing quad stretch (30 seconds per side)
• Machine lat pulldown - 60lbs., 1st set 12 reps, 30 seconds upper-back stretch, 2nd set 8 reps at 70lbs., 30 seconds upper-back stretch
• Double-leg hamstring curl - 40lbs. machine weight, 1st set 12 reps, 1 minute seconds standing hamstring stretch (30 seconds per side), 2nd set 8 reps, 1 minute standing hamstring stretch (30 seconds per side)
• Machine chest press - 100lbs., 1st set 12 reps, 1 minute chest stretch (30 seconds per side), 2nd set 8 reps, 1 minute chest stretch (30 seconds per side)
• Floor calf raises - 40lbs. per side free weights, 1st set 12 reps, 30 seconds standing calf stretch, 2nd set 8 reps, 30 seconds standing calf stretch
• Ab crunches - 3 second hold, 20 reps, 30 seconds of stability ball drape ab stretches, 20 reps at 3 second hold each, 30 seconds of stability ball drape ab stretches
• Superman - 10 second hold, 2 reps, 30 seconds of lying back stretch between and after reps
• Tricep extensions - 70lbs. machine weight, 1st set 12 reps, 1 minute triceps stretch (30 seconds per side), 2nd set 8 reps, 1 minute triceps stretch (30 seconds per side)
• Dumbbell curl - 50lbs. per side free weights, 1st set 12 reps, 1 minute biceps stretch (30 seconds per side), 2nd set 8 reps, 1 minute biceps stretch (30 seconds per side)
• 5 minute cooldown on stationary recumbent cycle

Positive improvements/habits: Hitting the gym late at night, making it a habit no matter what happens during the day. Discovering that Clif bars are really a damn good recovery option for me.

Valuable lessons: I loaded the Crystal Method Drive disc onto my iPod, but it’s still not heavy enough for me. I found myself getting bored of my music halfway through my workout…definitely need to get some time in front of iTunes before this Thursday’s weight training.

Strains and Pains to Note: Just a bit of shin pain left over from Saturday’s brick. Surprisingly enough, that’s it. Not bad for having spent my entire day on my feet, cleaning our condo.

Why I’m A Champion: The entire day tried it’s hardest to go sideways on me, but I wouldn’t let it. Originally I wanted to go down first thing in the morning, but started cleaning our condo and wanted to finish that. Then I thought I’d go down before we left for dinner at my folks place. That didn’t happen, so instead of just sloughing it off and thinking ‘meh’, I got pissed and promised myself that I’d go as soon as we got back home. Luckily we forgot to put our sheets in the dryer so I had at least 90 minutes to get a good workout in before we could make our bed and get some sleep. See, sometimes things just work out for the best. I’m tired as hell today, and I’ll probably crash out at 10pm tonight, but I got my damn workout in, and didn’t let my brain dictate to my will/desire/body. Shut the hell up brain. I’m putting you out with the dog for the next 20 weeks until my season is over.

Today’s Menu:

• Breakfast: two PB&J sandwiches (back when I thought I’d be going down to workout in the morning…oh well, I had a lot of energy to clean the condo), 1 mug of tea with skim milk and 1 1/2 tsp of raw sugar
• Mid-day snack: 1/2 of a Clif Cool Mint Chocolate energy bar, 500ml of water, 2 small mugs of tea with skim milk and 3/4 tsp of raw sugar each
• Dinner: two small bowls of home-made chili, 2 dinner rolls with butter, 2 bottles of Sleeman’s, 1 cup of Thai sesame veggie salad, 1/2 cup of potato salad, one slice of chocolate tuxedo cake, 1 mug of coffee with half and half and 1 1/2 tsp of sugar, 1 glass of Lake Breeze Blanc de Noir pinot wine, about 18 ripple potato chips (damn your snacky goodness!!)