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IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Wed Aug 03, 2016 12:35 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday:
Ran/walked 2.82 miles in 39:59. 14:11 pace


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PostPosted: Wed Aug 03, 2016 11:05 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squatsx2
135,145,155,165,185,205,225(2),

C&p ladders
20kg 1,2,3,4,5
22kg 1,2,3,4,5.

Pull-ups stretched and done


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PostPosted: Thu Aug 04, 2016 9:00 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
3.33 miles in 46:28. 13:56 pace


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PostPosted: Sat Aug 06, 2016 10:14 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
friday:
squatsx2
135,145,155,165,185,205,225(2)

Easy c&p with 22kg & 26kg
Pullups stretched and done

Today:
Ran/walked 4.36 miles in 1:02:41. 14:22 pace. Fastest mile was 10:09.


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PostPosted: Mon Aug 08, 2016 11:14 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Sunday:
3.52 mile walk in 58:24. 16:35 pace

Today:
Squatsx2
135,145,155,165,185,205,225,210

Easy c&p with 20kg,22kg, and 28kg

Pull-ups stretched and done


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PostPosted: Wed Aug 10, 2016 11:03 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday:
3.22 mile run/walk in 43:41. 13:33 pace

Today:
2x26kg FS
2,2,3,3,3,2,2,2,2,2

26kg c&p L/R
2,2,3,2,3,3,3,2.

26kg swings stretched and done


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PostPosted: Sat Aug 13, 2016 8:16 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Thursday:
Run/walk 2.55 miles 35:05. 13:45 pace.

Friday:
Squatsx2
135,145,155,165,185,205,225,165,185,205
Pullups, 28kg c&p, stretched and done.

Today:
Run/walk 6.48 miles 1:38:52. 15:15 pace. Was scheduled to go 9.5 miles but had a meeting I was late for.


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PostPosted: Mon Aug 15, 2016 3:59 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Sunday:
Walked 3.18 miles in 58:41. 18:26 pace

Today:
Squatsx2
135,145,155,165,185,205,225,205

Pull-ups, 28kg c&p, stretched and done
Back really tight today


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PostPosted: Sat Aug 20, 2016 5:25 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday:
2.91'run/walk. 41:00, 14:05 pace

Wednesday:
Squatsx2
135,145,155,165,185,205,225,165

Pull-ups, 28kg c&p, stretched and done

Thursday:
3.18 run/walk 45:59, 14:27 pace

Friday:
Squatsx2
135,145,155,165,185,205,225
28kg c&p, pull-ups stretched and done

Today:
4.22 run/walk 54:48, 12:59 pace


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PostPosted: Sun Aug 21, 2016 1:02 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
3.19 miles in 56:56. 17:50 pace. Walking the kinks out


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PostPosted: Mon Aug 22, 2016 10:39 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3
145x3
155x3. 9
165x3. 12
185x2. 14
205x2. 16
225x2. 18

28kg c&p, pull-ups stretched and done
Had to hurry early meeting


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PostPosted: Sun Aug 28, 2016 1:33 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday:
3.28 miles in 47:10. 14:22 pace

Wednesday:
Squats
135x2
145x2
155x2
165x2
185x2. 10
205x2. 12
225x2. 14. The more I run the harder these get
155x2. 16
165x2. 18
28kg c&p, pull-ups stretched and done.

Thursday:
3.2 miles in 47:17. 14:46 pace.

Friday:
Squats
135x3
145x3
155x2
165x2
185x2. 12
205x2. 14
225x2. 16
28kg c&p pull-ups stretched and done

Saturday:
10.75 miles in 2:41:35. 15:01 pace.
Had to walk the last three miles because my ankle was sore.


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PostPosted: Sun Aug 28, 2016 12:19 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
25 minutes of easy yoga just to get the kinks out.
Had planned to walk a few miles first but my left ankle was sore so I bailed to make sure I can get my scheduled run in Tuesday.


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PostPosted: Mon Aug 29, 2016 11:10 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3
145x3. 6
155x3. 9
165x3. 12
185x2. 14
205x2. 16
225x2. 18. Easier than it has been

Pull-ups, 28kg c&p, stretched and done


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PostPosted: Sun Sep 04, 2016 1:12 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday:
Ran about 3 miles. GPS program turned off mid run so don't have stats.

Wednesday:
Squats
135x3
145x3
155x3
165x3. 12
185x2. 14
205x2. 16
225x2. 18

28kg c&p, pull-ups stretched and done

Thursday:
Ran 2.88 miles in 39:29. 13:42 pace

Friday:
Squats
135x3
145x3
155x3
165x3
185x2. 14
205x2. 16
225x2. 18
28kg c&p, pull-ups stretched and done

Saturday:
Ran 4.08 miles in 55:29. 13:35 pace.

Today:
Walked 3.38 miles in 58:11.


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PostPosted: Mon Sep 05, 2016 1:06 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3
145x3
155x3
165x3. 12
185x3. 15
205x2. 17
225x2. 19

28kg c&p, a few 24kg swings, pull-ups, stretched and done


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PostPosted: Mon Sep 12, 2016 12:25 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Wednesday:
Squats
135x3
145x3
155x3
165x3. 12
185x2. 14
205x2. 16
225x2. 18
205x2. 20

28kg c&p pull-ups stretched and done

Thursday:
2.95 miles in 42:54. 14:33 pace. Stopped a lot for photos so pace was slow.

Friday:
Squats
135x3
145x3
155x3
166x3. 12
185x2. 14
205x2. 16
225x2. 18
185x2. 20
presses with a 50lb dumbbell, pull ups stretched and done

Saturday:
10.13 miles in 2:30:38. 14:52 pace.
Ankle was hurting bad enough at mile 8 that I had to walk the 2 miles home instead of running the full 12.5 scheduled. Pace was better than usual before that, though.
Felt fine the next day

Sunday:
2.75 miles in 51:17. 18:38 pace.
Ankle felt fine surprisingly. Glad I was smart yesterday


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PostPosted: Mon Sep 12, 2016 4:41 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Swings then a few Push-ups in between sets
16,20,22,24,26,28.

Pull-ups/squats
135,145,155, 165

2x26kg farmers walks X 100 plus steps

28kg c&p, plus extra stretching and done


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PostPosted: Sun Sep 18, 2016 12:29 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday:
3.15 miles in 42:21. 13:26 pace.

Wednesday:
Kettlebell swings with push ups
16kg,20kg,22kg. Just warming up my back with light weights.

Squats with pull-ups
135,145,155,165, 185,205(x2)
Higher reps today

Thursday:
3.15 miles in 45:35. 14:28 pace.
Hot and humid. Walked and ran slow.

Friday:
Squats
135x3
145x3
155x3
165x3. 12
185x3. 15
205x2. 17
225x1. 18

28kg c&p, pull-ups stretched and done

Saturday:
4.35 miles in 53:17. 12:15 pace.

Today:
3.17 miles in 50:40. 15:58 pace, all walking. Walked the first mile at 18:19, then afterwards averaged well under 15 min a mile.


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PostPosted: Thu Sep 29, 2016 4:41 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Monday Sept 19
Squats
135x3x2. 6
145x3x2. 12
155x3x1. 15
165x2x1. 17
185x2x1. 19
205x2x1. 21
225x1x1. 22

28kg c&p, pull-ups stretched and done

Tues Sept 20
3.18 miles in 41:14 12:57 pace

Wed Sept 21
Squats
135x3x2. 6
145x3x2. 12
155x3x1. 15
165x3x1. 18
185x2x1. 20
205x2x2. 24

Pull-ups, 20kg & 28kg c&p, stretched and done


Thurs Sept 22
2.79 miles in 39:14 14:03 pace

Fri Sept 23
Squats
135x2x2. 4
145x2x2. 8
155x2x1. 10
165x2x1. 12
185x2x1. 14
205x2x1. 16
225x1x1. 17
Keeping it easy because long run scheduled for tomorrow

Pull-ups, 28kg c&p, stretched and done

Sat Sept 24
6.96 miles in 1:41:46 14:37 pace

Sun Sept 25
Morning:
Squats
135x2x2
145x2x2. 8
155x2x2. 12
165x2x2. 16
185x2x1. 18
205x2x1. 20
230x1x1. 21. Seven miles yesterday so took it easy, especially with long warm up

28kg c&p, stretched and done

Evening:
3.31 miles in 50:57 15:23 pace

Mon Sept 26
Walked a few miles can't find exact data

Tues Sept 27
2.36 miles in 29:32 12:37 pace, plus a few miles walking later

Wed Sept 28
Squats
135x3x2. 6
145x3x1. 9
155x2x1. 11
165x2x1. 13
185x2x1. 15
205x2x1. 17. Back is crazy stiff after yesterday's travel not going heavier
165x3x1. 20

2x28kg farmers walk 100 steps

28kg c&p, stretched and done

Thu Sept 29
3.19 miles in 45:38 14:18 pace


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PostPosted: Fri Sep 30, 2016 11:11 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3x1. 9
155x2x1. 11
165x2x1. 13
185x2x1. 15
205x2x1. 17
210x1x1. 18
215x1x1. 19

2x28kg farmers walk 100 steps, pull-ups, 28kg c&p, and done.


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PostPosted: Thu Oct 06, 2016 1:13 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Saturday:
4.58 miles in 61:19. 13:23 pace

Sunday:
3.12 miles in 49:02. 15:42 pace

Monday:
Squats
135x3x2. 6
145x3x1. 9
155x2x1. 11
165x2x1. 13
185x2x1. 15
205x2x1. 17
210x1x1. 18
215x1x1. 19
220x1x1. 20
225x1x1. 21. Easy singles to creep up the weight while back sore

28kg c&p, pull-ups, stretched and done

Tuesday:
3.16 miles in 45:53. 14:30 pace

Wednesday:
Squats
135x3x2. 6
145x3x1. 9
155x2x2. 13
165x2x1. 15
185x2x1. 17
205x2x1. 19
210x1x1. 20
215x1x1. 21
225x1x1. 22

Pull-ups, 28kg c&p, stretched and done

Thursday:
2x26kg FSx2x10
2x26kg farmers walks 100 steps
A few 26kg swings, presses, stretched and done


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PostPosted: Fri Oct 14, 2016 11:07 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Friday:
FS 2x26kgx3x7
Pull-ups between sets
26kg swings, stretched and done

Saturday:
Squats
135x2x2. 4
145x2x1. 6
155x2x1. 8
165x2x1. 10
185x2x1. 12
205x2x1. 14
225x1x1. 15
205x2x1. 17

C&p 16kg,20kg,22kg,24kg,26kg,28kg
2x32kg farmers walk x 100 steps

Stretched and done

Sunday:
Squats
135x3x2. 6
145x3x1. 9
155x2x1. 11
165x2x1. 13
185x2x1. 15
205x2x1. 17
225x1x1. 18
235x1x1. 19. Pretty easy. Just getting used to going heavier

Pull-ups stretch and done

Monday:
Squats
135x3x2. 6
145x2x1. 8
155x2x1. 10
165x2x1. 12
185x2x1. 14
205x2x1. 16
225x1x1. 17

C&p with 16kg,20kg,22kg,24kg,26kg, and 28kg

Farmers walk 2x32kg 100 steps

Tuesday:
Squats
135x3x2. 6
145x3x1. 9
155x2x1. 11
165x2x1. 13
185x2x1. 15
205x2x1. 17
225x1x1. 18
240x1x1. 19. Easier than expected
Pull-ups stretched and done

Wednesday:
Squats
135x3x2. 6
145x3x1. 9
155x2x1. 11
165x2x1. 13
185x2x1. 15
205x2x1. 17
210x2x1. 19
240x1x1. 20

28kg c&p, stretched and done

Thursday:
Squats
135x3x2.
145x2x1. 8
155x2x1. 10
165x2x2. 14
185x2x1. 16
205x2x1. 18
210x2x1. 20
220x2x1. 22
225x2x1. 24

Pull-ups stretched and done

Friday (today):
Squats
135x3x2. 6
145x3x1. 9
155x2x1. 11
165x2x1. 13
185x2x1. 15
205x2x1. 17
225x1x1. 18
245x1x1. 19
220x1x1. 20

28kg c&p, stretched and done


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PostPosted: Sat Oct 15, 2016 1:06 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
3.11 miles in 45:52. 15:23 pace.
Just needed the endorphin rush of a brisk walk.
stretched and done.


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PostPosted: Mon Oct 24, 2016 11:03 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Sunday Oct 16
3.55 mikes in 50:31 14:13 pace

Monday:
Squats
135x5x1. 5
145x3x1. 8
155x2x1. 10
165x2x1. 12
185x2x1. 14
205x2x1. 16
210x2x1. 18
225x2x1. 20

2x32kg farmers walks 100 steps
Pull-upsx3 sets
Easy swings with 16kg & 20kg KB to loosen up back
28kg c&p, stretched and done


Tuesday
3.18 miles in 44:36 14:01 pace

Wednesday:
Squats
135x3x2. 6
145x2x1. 8
155x2x1. 10
165x2x1. 12
185x2x1. 14
205x2x1. 16
225x2x1. 18

Pull-ups, 28kg c&p, stretched and done

Thursday
3.16 miles in 43:57 13:54 pace

Friday:
LC 2x20kg 35 reps untimed. Probably about 7-8 rpm. Harder than Id like to admit.

2x32kg farmers walk 100 steps
Squats
135x2
145x2
155x2
165x2
185x2. Felt like 50 pounds was added to each rep after the LC

16kg TGUs to work out kinks

Pull-ups stretched and done

Saturday
LC 2x20kg 40 reps untimed

After kbs
2.52 miles in 42:55 17:00. Legs tired after kbs

Sunday:
3.13 mikes in 52:00 16:36 pace.

Today:
LC 2x20kg 45 reps in 4:43. Approx 9.5 rpm (unpaced, went at easy natural pace)
Squats
135x2x2
145x2x1
155x2x1. 8
165x2x1. 10
185x2x1. 12

Pull-ups between each set


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