old guy's nothing special training log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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dead man walking
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Re: getting older . . .

Post by dead man walking » Sun May 10, 2015 4:44 pm

Ed Zachary wrote:Nightman had me doing prisoner squats
went to you tube to check these out. the first prisoner squat video i came on was produced by the "gay fitness community."

just sayin'
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johno
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Re: getting older . . .

Post by johno » Sun May 10, 2015 4:55 pm

dead man walking wrote: in my old age, i'm becoming a convert to being skinny and mobile. strong is good, but strong and broke isn't.
I've always been skinny, and never felt a need to "get big." As I look around at 70 & 80 year olds who move well, they are mostly on the skinny side, with good mobility & posture, and fluidity in movement.
This pushes me to work more on flexibility & mobility. And to monitor my posture.
The best lack all conviction, while the worst
Are full of passionate intensity.

W.B. Yeats

dead man walking
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Re: getting older . . .

Post by dead man walking » Mon May 11, 2015 12:12 am

may 10

bad posture=bad back=me
working on it

walk/run 4+ miles, 59 mins
hot and humid, on turf
total 16+ miles for the week
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dead man walking
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Re: getting older . . .

Post by dead man walking » Tue May 12, 2015 12:41 am

11 may

wt 191

hr 49

run 3+ miles, 39 min (no walking today)
avg hr 120+
in a cold rain, which was miserable at the start, but it made the turf nice and soft

2 x 30 bw squats
2 x 8 x 50 lb db row
3 x 15 push-ups
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dead man walking
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Re: getting older . . .

Post by dead man walking » Wed May 13, 2015 11:39 pm

13 may

191 lbs

drills then 1k warm up

5 x 400 repeats, 500 walk/run recovery
approx 2 min per
max hr 163/90%

split squat 2 x 10 x 12kg kb

1-arm row 1 x 25 x 12kg
1x15 x 16 kg

things are going well at the moment, but i have to get back to my training diet.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Fri May 15, 2015 10:44 pm

15 may

wt 192
hr 46

warm up x 1+ mi

3 x hill, approx 400 meters ea
3.30+ per
walk back down
max hr 157 (90%)

cool down x 1 + mi

total time 53 min
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dead man walking
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Re: getting older . . .

Post by dead man walking » Mon May 18, 2015 11:12 pm

18 may

wt 192

hr 45

a.m. foundation training for ba k

p.m. run/walk x approx 5 mi
63 min
avg hr 120s/max 148

planks and push-ups
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Re: getting older . . .

Post by dead man walking » Thu May 21, 2015 12:19 am

20 may

hr 43

1+ mi walk/run warm-up

4 x hill (approx 400 meter)
3.30 per
walk down to recover

1/2 mile cool down

planks, bodyweight squats, push-ups
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dead man walking
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Re: getting older . . .

Post by dead man walking » Thu May 21, 2015 11:20 pm

21 may

track workout

drills and 400m warm-up

work pieces: 600m, 3 x 800m, 1000m, 400m (at 5k pace, which is slightly brisker than a shuffle)

200m walk to recover

800m cool down

feeling creaky after the drive home
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Re: getting older . . .

Post by dead man walking » Mon May 25, 2015 11:06 pm

25 may

9k walk/slog
75 min

light pressing, bench and overhead

right elbow hurts bad. can't do curls. deeply concerned that beach muscles will atrophy.
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Re: getting older . . .

Post by dead man walking » Thu May 28, 2015 11:57 pm

26 may

1 mi warm up

3 x 400 meter (approx) hill repeats

approx 0.5 mi cool

28 may

track workout

800 mtr warm up
3x1mi @ 9.30ish/mile
400 m walk to recover

plus some light dead lifts
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Re: getting older . . .

Post by dead man walking » Fri May 29, 2015 11:43 pm

29 may

wt 191
hr 44

3+ mile slog on flat turf
38 mins

3 x 10 bbell squats
2 5 press

weights are light. running leaves me without the motivation to lift anything but light weights.
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Re: getting older . . .

Post by dead man walking » Sun May 31, 2015 11:50 pm

may 31

wt 191

hr 42

run/walk 7.2 mi
90+ min

i have to lose weight if i'm going to be at all serious about running. my eating is disciplined during the day, bt at night, i find myself eating a couple of slices of bread adorned with peanut butter. i believe it is the voice of god that is telling me to do this.
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Re: getting older . . .

Post by syaigh » Mon Jun 01, 2015 12:11 am

Yes, it is God. He also wants you to eat donuts.
Miss Piggy wrote:Never eat more than you can lift.

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Re: getting older . . .

Post by bennyonesix » Mon Jun 01, 2015 1:14 am

Image

dead man walking
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Re: getting older . . .

Post by dead man walking » Mon Jun 01, 2015 10:53 pm

june 1

haven't read that bone six

would you summarize it for me?

wt 192

hr 47

squat: warm up to 2 x 5 x 115

bench: warm up to 2 x 5 x 90

i think the target will be 1 or 2 squat/bench sessions, per week, 3 x 5, and 1 dead/press session, 3 x 5. plus some db rows. with my ragged elbow, curl huts. my guns could be .22 cal when this is over. that's ok though. that's powerful enough to bring down a good-looking bird.

finished the day with planks
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Re: getting older . . .

Post by dead man walking » Wed Jun 03, 2015 12:06 am

june 2

wt 192

hr 43

warm-up drills
then 5.2 miles, mostly gravel roads, in 72 min

my wife used to run this loop in 50 mins
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Re: getting older . . .

Post by dead man walking » Wed Jun 03, 2015 11:31 pm

june 3

wt 192

hr 46

a.m.
foundation training, rotator cuff, abs
approx 30 mins

p.m.
after bucking wood

legs stiff

deadlift 2 x 5 x 115, 5 x135
going to try to build back up

press 2 x 5 x 85

light db front and lateral raises and reverse flyes, plus mobility
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Re: getting older . . .

Post by dead man walking » Thu Jun 04, 2015 10:50 pm

june 4

quads still stiff and sore

didn't do hill reps--which was the plan. just walked 5k, like an old lady.
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Re: getting older . . .

Post by dead man walking » Sat Jun 06, 2015 3:01 am

june 5

wt 192

hr 45

1k warm-up walk/jog

4k tempo on level turf
the idea was to do it at 5k pace.
26 mins
max hr 150+
should be able to run faster to get the hr higher, but i struggle to increase the speed.

runnning a 5k trail race sunday. goal is to go faster than 35 mins. i've never done a 5k trail and don't know how hilly the course is, so not sure how appropriate the goal is.
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Re: getting older . . .

Post by dead man walking » Sun Jun 07, 2015 4:12 pm

7 june

5k trail race. about 32 min. finished somewhere toward the back of the pack. results not yet posted.

good trail, a little sloppy here and there with some mild up-and-down. probably 125 runners, young and old.

my hr monitor gave me a wonky reading. i know i went reasonably hard because i'm now pretty whipped.
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Re: getting older . . .

Post by syaigh » Mon Jun 08, 2015 2:11 am

dead man walking wrote:7 june

5k trail race. about 32 min. finished somewhere toward the back of the pack. results not yet posted.

good trail, a little sloppy here and there with some mild up-and-down. probably 125 runners, young and old.

Nice job. :)
my hr monitor gave me a wonky reading. i know i went reasonably hard because i'm now pretty whipped.
Miss Piggy wrote:Never eat more than you can lift.

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Re: getting older . . .

Post by dead man walking » Thu Jun 11, 2015 11:01 pm

june 11

2.7 mi slog, 37 min

definitely not feeling it. did the 5k take that much out of me?

my life is only middling these days, and that could explain my lack of energy. i'll just keep putting one foot in front of the other until they lay me down in the furrow and put one in my ear.
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Re: getting older . . .

Post by dead man walking » Fri Jun 12, 2015 10:55 pm

june 12

squat and bench, warm-up to 3 x 5 middling weights

that's all i got
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Re: getting older . . .

Post by dead man walking » Sun Jun 14, 2015 1:29 am

june 13

stiff from the squats.

easy walk/run 2+ miles, 30+ minutes.
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