A New Leaf

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

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Polo Tomasi
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A New Leaf

Post by Polo Tomasi » Thu Sep 12, 2013 12:59 am

Ok, fuck it. I've been thinking about it for awhile, so today is when I'll start.
I started Jay's program a couple of weeks ago, and I'll just pick up where I'm at.

9/11 Wed
W/U
Standing roll outs 6/6
TBDL 455 3, 345 12 (block 3)
Lunge 12/12 ea
Shrug 245 12/12
Wt. chin 25# 9/8/8
1 leg calf raise 48kg 16/16/30 together
bar curl 95 10/10/8
50 min.
Strictly timed rest really sucks.
Still on weights that are relatively easy.

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Fri Sep 13, 2013 3:38 pm

Thurs 9/12
Bike commute, about 12 mi

Fri 9/13
LR 15/15
Push Pr 205 3
Press 155 12
DB row 90 12/12 ea
Ring push up 3 x 15
Bent laterl 25 12/10/10
JM pr 135 3 x 8--I really like this move.
The ego really takes a hit with timed rests. Good thing no one's around to be unimpressed.

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Re: A New Leaf

Post by Polo Tomasi » Sat Sep 14, 2013 11:14 pm

9/14
Run 2.59 mi, 26:51. Very easy pace.
Last edited by Polo Tomasi on Tue Sep 17, 2013 1:25 am, edited 1 time in total.

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Re: A New Leaf

Post by Polo Tomasi » Tue Sep 17, 2013 1:16 am

9/16
Standing rollouts 6/6
Sq 275 8/8/8; 90 sec rest
GHR 6/6/6
Shrug 245 8/8/8
Ring chin 10/10/10
1 leg calf 120 12/12/12
Incline DB curl 40 8/8/7

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Re: A New Leaf

Post by Polo Tomasi » Wed Sep 18, 2013 12:41 am

9/17
GHD s/u 18/18
BP 245 10/8, 225 4--90 sec rest--okay, I get it. Cut back and keep rest short or even shorter
BB row 215 8/8/8
Seat DB pr 55 10/8/4--60s rest
JM pr 135 8/8/7--60s
I understand what's going on, it's just hard to do it. Under "ordinary" circumstances these weights/reps would be no problem. The ego suffers.

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Re: A New Leaf

Post by Polo Tomasi » Fri Sep 20, 2013 12:14 am

9/19 Bike ~12 mi
Leg Raise 16/16, Jump rope
TBDL 375 8/8/8--90s
FS 135 8/8--New mvmt.
Shrug 255 8/8
Wt ch 25 8/8/8
Ca 120 12/12 ea., 25--together
Curl 95 8/8/10 60s
I'll work FS into things for awhile. As long as my wrists don't hurt.

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Re: A New Leaf

Post by Polo Tomasi » Sat Sep 21, 2013 10:47 pm

9/21
wheel 7/7
Pr 155 10/8/6, Block 1, SS w/ KB row 40kg 12+
R pu 16/16/16, SS w/ R delt 25 12/12/12
Seated ca 135 15, 185 12/12
JM pr 135 8/10/10

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Re: A New Leaf

Post by Polo Tomasi » Sun Sep 22, 2013 7:54 pm

9/22
Run 2.5 mi, 26 min. Easy pace.

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Re: A New Leaf

Post by Polo Tomasi » Tue Sep 24, 2013 12:01 am

9/23
W/U
GHD s/u 20/20
Sq 315 5/5/5 SS w/
GHR 6/6/6
Shrug 245 10/10 SS w/
Ring Chin 10
As it happens, I just ran out of steam. Drywalling, taping, and sanding all day takes a toll.

Bike commute 10 mi.
Last edited by Polo Tomasi on Wed Sep 25, 2013 12:22 am, edited 1 time in total.

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Re: A New Leaf

Post by Polo Tomasi » Wed Sep 25, 2013 12:21 am

HS practice, LR 18/18
BP 255 6/6/6 SS w/
BB row 215 10/10/10 120s
SDB pr 55 8/8/7 60s
JM pr 135 12/10/10 60s
S ca 135 12, 185 3x15

Bike commute 10 mi.

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Re: A New Leaf

Post by Polo Tomasi » Fri Sep 27, 2013 12:04 am

HS, wheel-standing 8/8
TBDL 415 5/5/5, 120s
Shrug 255 10/10 SS w/
FS 135 10, 185 10--still a new mvmt for me, wrist flexibility is so-so (no pain) but mid-back and breathing is not optimal, probably b/c of the TBDL. I'll see how it goes.
Wt chin 25# 9/9/9 SS w/
1 leg Ca 120 12/12, 30 together
Curl 95 10/10/10 60s

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Re: A New Leaf

Post by Polo Tomasi » Fri Sep 27, 2013 9:59 pm

9/27 Workout at E 124. Rest times are only attempted, as firehouse life is rife with interruptions.
HS practice
Decline s/u 20/20
Press 175 5/5/6 SS w/
DB row 90 3 x 12 120s
Dip 3 x 15 SS w/
Bent lat raise 25# 3 x 12
Seat calf mach 90 15, 135 12/12 60s
Tri pressdown 80# 3 x 10 60s

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Re: A New Leaf

Post by Polo Tomasi » Sun Sep 29, 2013 9:49 pm

9/29
Run 2.69 mi, 29:30, 10:58/mi avg.
While running isn't my goal nor forte, I'd like to get back to <10 min/mi. Not an unreasonable goal, I don't think.

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Re: A New Leaf

Post by Polo Tomasi » Tue Oct 01, 2013 11:04 pm

10/1
Yesterday was awful at work: up all night for stupid nonsense etc. The choice was to either drop wt and go through the motions or keep wt's constant and ignore rest periods. The ego won and I rested fully b/n sets and mvmts., except for calves & DB curl.

HS practice, Leg Raise 20/20, jump rope, Goblet sq 24kg 10/10
Sq 365 3, 275 15
GHR 7/7--I touch and push off at the bottom of these. I think I keep the hips straight throughout. The plan is to progress to 10's and drop the push-off, & drop reps
Shrug 255 10/10/10
Ring Chin 12/12/12
Ca 120 15/12, 20 together--no rest
Incl DB curl 40 8/8/9 60s

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Re: A New Leaf

Post by Polo Tomasi » Thu Oct 03, 2013 3:35 am

10/2
BP 305 x 2--could've done 1 more but didn't want to grind, 245 x 12
BB row 225 8/8/8
S DB pr 55 8/8/10 60s
S Ca 185 3 x 15 60s
JM pr 135 3 x 12 60s
Bike commute 14 mi.

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Re: A New Leaf

Post by Polo Tomasi » Thu Oct 03, 2013 9:53 pm

10/3 @ E124
5 rds: 24kg KB sn x 10 L,R/stairs x 5: 21:28, very slow/easy (26 stairs)
A little Assfit-ish, but I like to do this type of thing a few times per month, energy permitting.

Bike commute 6 mi.

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Re: A New Leaf

Post by Polo Tomasi » Sat Oct 05, 2013 10:32 pm

10/5
HS practice--on p-bars, I get tendonitis in the forearm flexors sometimes,
Standing ab wheel 8/8
TBDL 465x3, 395x10
Wt ch 25 9/9/9 SS w/
1 leg Ca 15/15, 30 together
Curl 95 12/12/10 60s

Cut it a little short--time constraints

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Re: A New Leaf

Post by Polo Tomasi » Sun Oct 06, 2013 10:15 pm

HS practice
GHD s/u 20/20
P Pr 215x3, Pr(strict) 165x10 I always sucked at overhead work, so maybe mixing it up with heavier PPr's might help. Anyway, Jay A recommended something like it in his book.
DB row 95 2x10
R PushUp 3x20 SS w/
Bent lat 25 12/10/10
BB Seat Calf 195 4x12 60s--I roll up a rubber mat around the bar when it's in the rack with a block underneath, then sort of seated Zercher it onto my knees. Works ok.
JM pr 145 3x10 60s--amazing how being strict about the rest periods works: when I 1st tried this mvmt it about killed me by the 3rd set. Now I breezed through, and could've done more reps.

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Re: A New Leaf

Post by Polo Tomasi » Tue Oct 08, 2013 12:56 am

10/7
Run 2.78 mi: 30:14, 10:52/mi avg.

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Re: A New Leaf

Post by Polo Tomasi » Wed Oct 09, 2013 10:40 pm

10/8 Bike ~10 mi

10/9 @ E124
Bike commute 6 mi
Sq 275 12/10--stopped due to low back spasm Block 1
Leg curl 110x10, 120x8
Shrug 255 3x12
Ring chin 3x12 alternating grips
1 leg Calf 120 15/12/12
Incl DB curl 40x3x10

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Re: A New Leaf

Post by Polo Tomasi » Thu Oct 10, 2013 11:41 pm

10/10
HS practice, p-bars
LR 20
BP 245 9/8/5 90s
BB row 225 8/8/6
Seated DB pr 55 10/10/5 60s
1 leg calf 120x15/12 ea. 60s
JM pr 145 3x12 60s
~15 mi bike commute.
So-so workout; gassed out on a few things. Still tired from last night's running about. Probably should've backed off, but forged ahead anyway. At least I didn't get hurt. There's nothing like being fully rested.

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Re: A New Leaf

Post by Polo Tomasi » Sun Oct 13, 2013 10:52 pm

10/12 Sat
Bike commute: ~14 mi

10/13 Sun Bike commute 6 mi
HS practice, standing ab wheel 9/8, G squat
TBDL 375 10/10 Block 1 90s---Ø, enough. No energy; bad day at T38 yest.

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Re: A New Leaf

Post by Polo Tomasi » Tue Oct 15, 2013 12:25 am

10/14

Press 155 10/10/10
DB row 95 12/12/12
Ring pushup 20/20/20
bent lat 25 12/12/12

Had more on the board to do, but time again is short.

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Re: A New Leaf

Post by Polo Tomasi » Thu Oct 17, 2013 11:59 pm

10/17 Thurs
HS practice,
GHD s/u 2x20,
jump rope,
G sq 2x10
Sq 325 6 Ø--no energy
GHR 7
CtB pullup 3x6
1 leg Ca 120 16/16, 35 together
DB curl 40 12/6--enough
Have to drop shrugs for awhile: severe tightness in upper traps/neck.
Energy is low lately; probably need a backoff week.

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Re: A New Leaf

Post by tough old man » Sat Oct 19, 2013 2:00 am

Good to see youre doing well on this program.

Chicken wing stretches for the neck help me a ton. Worth a shot.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


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