Current and Goal workouts? | Page 5 | FerrariChat

Current and Goal workouts?

Discussion in 'Health & Fitness' started by rob lay, Jul 29, 2008.

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  1. rob lay

    rob lay Administrator
    Staff Member Admin Miami 2018 Owner

    Dec 1, 2000
    59,404
    Southlake, TX
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    Rob Lay
    Just completed the Dallas Half Marathon yesterday. Ran my best time in 11 years. Didn't train exactly how I wanted and didn't lose all the weight I wanted either, but put in a decent effort the past couple months. Didn't average under 8 minute miles for entire race, but that was mostly due to the crowded start with 20,000+ entrants (Half and Full). Not counting the first two miles I was under 8 minute pace, but the first two slow miles I couldn't make up for with final time of 1:46:02 (8:05 pace).

    Mile 1-2: 17:38 (8:49 miles)
    Mile 3: 25:44 (8:06 mile)
    Mile 4: 33:49 (8:05 mile)
    Mile 5: 41:46 (7:57 mile)
    Mile 6: 50:03 (8:17 mile)
    Mile 7: 57:49 (7:46 mile)
    Mile 8: 1:06:08 (8:19 mile)
    Mile 9: 1:13:56 (7:48 mile)
    Mile 10: 1:21:44 (7:48 mile)
    Mile 11: 1:29:31 (7:47 mile)
    Mile 12: 1:37:21 (7:50 mile)
    Mile 13.1 Finish: 1:46:02 (7:54 mile)

    116 out of 623 in Male 35-39.
    836 out of 8355 Overall.

    Jennie had a good race too running a personal best 1:57:57.

    I will take a couple weeks off and figure out what I want to do for early 2010.
     
  2. speedy4500

    speedy4500 Formula Junior

    Sep 19, 2004
    339
    Hit some good milestones recently. These are 3 rep maxes.

    6'0", ~190 lbs

    Back squat: 405
    Deadlift: 375 (just 5 lbs to 2x bodyweight goal)
    C&J: 190 (doing bodyweight was big goal, hopefully 100kg/225lbs soon)
    Snatch: 150 (working towards bodyweight)

    I feel like I have the strength required for the C&J and Snatch, but need to work on technique.

    Also want to do planche and pistol.
     
  3. rob lay

    rob lay Administrator
    Staff Member Admin Miami 2018 Owner

    Dec 1, 2000
    59,404
    Southlake, TX
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    Rob Lay
    My first tri of the year. Really had no business doing it as I've only been swimming 800-1000 yards every 2 weeks and a 60 minute spin class every 2 weeks. I have kept my running up with 3-4 workouts a week. I'm pleased with the results considering my lack of swimming and cycling. Proof I can fake my way through a sprint tri even with mostly running.

    This weekend DFW was covered up in rain, so it made the bike course slick, especially in this high end residential area and all the brick cross walks. Again the swim course was long with even the best competitive swimmers only doing 8 minutes for the 500 M, usually they would be doing 6 minutes, so course 150+ Meters long.

    500 M Swim: 12:43 (2:33 100 M pace)
    1:33 Transition #1
    12 Mile Bike: 37:53 (19.0 MPH)
    :54 Transition #2
    3.1 Mile Run: 24:18 (7:47 pace)
    ---
    1:17:23

    At least this gives me a starting point for the year. Don't think I'll do a tri until later in the summer, but will focus on a 5 mile race in 10 weeks. Later this week I should have pics from this race.
     
  4. 1_can_dream

    1_can_dream F1 Veteran

    Jan 7, 2006
    8,051
    Colorado
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    Kyle
    Forgot about this thread. Here's the results from my first tri of the season, a Sprint race in Pflugerville.

    Swim 500m 8:53 (1:37/100yd) (I think the swim course was a bit short)
    T1 0:45
    Bike 13 miles 37:04 (21.04 mph)
    T2 0:36
    Run 3 miles 23:19 (7:46/mile)

    1:10:37 total (2/8 age group) (18/112 overall)

    I have an olympic race in Galveston this weekend with a goal to finish in 2:4x:xx.
     
  5. rob lay

    rob lay Administrator
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    Dec 1, 2000
    59,404
    Southlake, TX
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    Rob Lay
    hey Kyle, great job! what have your typical training weeks looked like?
     
  6. 1_can_dream

    1_can_dream F1 Veteran

    Jan 7, 2006
    8,051
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    Kyle
    Right now I'm averaging between 6-7 hours a week half of it biking and the other half split between swimming and running. Planning to be at 8-10 per week by the end of May with a minimum of 15 miles running per week.
     
  7. TexasF355F1

    TexasF355F1 Six Time F1 World Champ
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    Feb 2, 2004
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    Jason
    I've been out of high school for 10 years as of May. When I graduated I weighed b/w 115-120lbs (on a good day). Metabolism was out of control, my junior year of high school I ate 1 gallon+ of ice cream with coca-cola every week.

    Graduating college I hovered around 130. After working out for the past 3 years I've gained ~25lbs and reached a stable 155lbs. And those 25 came from just regular healthy eating and lifting, not a high caloric diet. I'm aiming to hit a solid 160 by the end of the year and my ultimate goal, would be 170-175. Although for my frame may be too much.
     
  8. HobbsTC

    HobbsTC Formula 3
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    Jun 14, 2004
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    Thomas
    Hey guys, quick question. I have set a goal to bench 225. Just a mental hurdle and personal thing I want to do. I found a plan (I love proven plans) that looks good, I'm just unsure if they mean to perform this once a week or three times a week with every workout. Thoughts?

    http://www.criticalbench.com/225-benchpress.htm
     
  9. 1_can_dream

    1_can_dream F1 Veteran

    Jan 7, 2006
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    Kyle
    It looks like you do the bench specific workouts once a week and then throw in other lifts for exercises between them.
     
  10. PaulVincent

    PaulVincent Formula Junior

    Oct 21, 2007
    322
    To remain: young, fit, dexterous, strong, athletic, and healthy.
     
  11. HobbsTC

    HobbsTC Formula 3
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    Thomas
    That's what I thought, just wanted to make sure. Thanks.
     
  12. 1_can_dream

    1_can_dream F1 Veteran

    Jan 7, 2006
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    Kyle
    No problem, best of luck, I don't foresee myself benching anything close to 225 anytime in the near or possibly even distant future.
     
  13. HobbsTC

    HobbsTC Formula 3
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    Jun 14, 2004
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    I do. I am weak in the upper body. Usually do around 55 pushups on m PT test and that's it. But I have a goal and a vision, so I'm going to go for it. I think the plan looks solid and I'm just adding it into my regular workout routine, so we'll see how it goes.
     
  14. HobbsTC

    HobbsTC Formula 3
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    Jun 14, 2004
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    Its so good having a workout partner now. Besides eating better, it allows me to push myself harder without worrying about killing myself on the barbell exercises. In 2 wks, I have gone up 25lbs in my bench, 15lbs in my decline bench, 45lbs in my deadlift and up around 5-10 in everything else. It's a competition now and it makes me train harder.
     
  15. WILLIAM H

    WILLIAM H Three Time F1 World Champ

    Nov 1, 2003
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    Went to the gym today, real gym not the 1 in my building

    Haven't done any work w a barbell in over a year, benched 225 yesterday :) Thats my max bcus I dont want to kill my shoulders. After not doing that for so long it really does hurt your shoulders

    Today went back to dumbells, I was doing 50 or 60 # dumbell incline & flat bcus those are the biggest dumbells in my building

    Did 80# today :) for 10 reps, Probably could have done 85 or 90 w a spotter
     
  16. HobbsTC

    HobbsTC Formula 3
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    Just trying to rub it in:)
     
  17. Giovanni_P

    Giovanni_P Formula Junior

    Nov 11, 2003
    368
    MetroWest, MA
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    John Pelliccio
    Swim (250m in pool): 5:22 from the gun to the timing mat
    Bike (9.3mi): 33:40 including T1 (about 2 minutes- averaged 17.4mph on the ride)
    Run (3.2mi): 30:26 including T2 (maybe 1 minute)

    12th in my age group, mid-pack (107/200) overall

    Looking to improve for the next sprint tri, a 1/4mi open ocean swim on Cape Cod June 12th!

    Gio P
     
  18. 1_can_dream

    1_can_dream F1 Veteran

    Jan 7, 2006
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    Nice race John, how many triathlons have you done? I have another coming up in about three weeks.
     
  19. rob lay

    rob lay Administrator
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    Dec 1, 2000
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    Southlake, TX
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    I raced a 5-miler last weekend, didn't really improve my conditionting since the tri, just ran easy with Jennie. No races planned now, but want to improve my shape, have been running in afternoon 97-99 degrees!
     
  20. nthfinity

    nthfinity F1 Veteran

    Mar 21, 2005
    7,467
    South East MI
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    Isaac not Issac
    Just yesterday, I ran a 2010 best of 34:56 for my 3.8 mile woods run in 85F. I was seriously winded, and impressed when I looked at my stopwatch! Last year, my best was 34:07 in 55F. I walk down the steep hills, but run everywhere else.
     
  21. 1_can_dream

    1_can_dream F1 Veteran

    Jan 7, 2006
    8,051
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    Kyle
    The heat is definitely a killer but I can't force myself to get out there before work in the morning when it's still "cool".
     
  22. rob lay

    rob lay Administrator
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    Dec 1, 2000
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    my problem too, that and Jennie goes to work at 6:15 AM and I have to stay here of course with Mia after she leaves.
     
  23. Giovanni_P

    Giovanni_P Formula Junior

    Nov 11, 2003
    368
    MetroWest, MA
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    John Pelliccio
    I'm a triathlon newbie- I ran one race at the end of last season and am gearing up for triathlon number 3 (of 4 schedule) this season.

    Latest effort was out on Cape Cod a few weekends ago- .25/10/3.5, finished in 1:16, top third overall and above the middle of my age group.

    Gearing up for a slightly longer race in a few weeks- .25/20/5 up in New Hampshire. It's a race with a more dedicated (and much faster) field, so I'm not looking for a high placement but we'll see how it goes.

    Gio_P
     
  24. modena1_2003

    modena1_2003 F1 Rookie

    Aug 17, 2005
    3,954
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    Jon
    ...my old numbers are on the first page and reading over those couple posts from a couple years ago I remember all the flaws in my strategy.

    Trying to put on muscle now so I've cut the days to four a week . Monday, max effort upper body. Wed. Max lower. Fri. Reps upper, and Saturday reps lower. A friend of mine did olympic style lifting, now does personal training and is currently weighing an all natural 280 ready to compete at nationals in denver in the next couple months. He's writing all of my work-outs and they change week to week. Good stuff.

    Over all strength has improved greatly with a 265 bench for a double, squat is a real weakness because of a previous injury but ill sink 225 for a tripple "ass to grass". We dead lifted today for the first time in a long time and I hit a respectable 325 for a tripple - fifty or so lbs. away from my max. Chest supported row with a max 180 and some drop sets of sevens down to 90.

    With no AC, the ninety six degree NC heat took its toll after an hour and a half even with industrial sized fans. If anybody by chance knows Powerhouse Fitness in downtown Raleigh, you'll know what I'm talking about. Good progress though, and inching closer to 200 with the same body fat. Felling the best I've felt and comfortably filling out a large T.


    _J
     
  25. WILLIAM H

    WILLIAM H Three Time F1 World Champ

    Nov 1, 2003
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    Down to 206 today. 205 by July 4 is looking very realistic

    Looking for 199 a week from today

    This would be the 1st time in years I'm under 200

    I suppose my ultimate goal is around 180
     

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