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Posted: Tue Feb 10, 2009 4:47 am
by volleyball_man
That's the attitude! KILL IT!!!


Posted: Wed Feb 11, 2009 3:16 pm
by taylor
Rest week madness --


Ran intervals on treadmill x 5. 1 minute at around 10 mph, 2 minutes at 5 mph.


8 minute run, then 8 rounds on heavy bag, 2/1s. Finished off shooting hoops for 10 minutes or so, around a 45 minute workout in all.


L1D1 -- 41 rounds

Subbed dips for pushups until the end (shoulder started to hurt). Finished off with back extensions and situps, 20 each.

Posted: Thu Feb 12, 2009 9:43 pm
by taylor

12 minute run -- 1.3 miles. Meh. Didn't really go all out, but still thought I could do better than that. Next time.

Finished off with half-hour shooting hoops.

Posted: Fri Feb 13, 2009 8:34 pm
by taylor

My favorite kind of "rest" day -- 8 rounds of 2/1s on the heavy bag, abs to follow, 5 minutes warm-up and cool-down.

Really went all out a few rounds. May have a slight injury to my left from some funky hooks, but otherwise it was AWESOME. Nothing that fun should be good for you. I get done, I want to die, but it's glorious.

Back to a strictly-interpreted L4 next week.

Also, started a quasi-Zone diet about 3 weeks ago now -- no sugar, bread or high-GI foods during the week, but I loosen it up for the weekend a little (a few beers, pancakes on Saturdays with the family). So far cut from about 173 to 168, and I'm finding myself gravitating towards good food. So, nice.

Posted: Sat Feb 14, 2009 8:18 pm
by taylor

Longish slow run/walk -- 45 minutes, ran 3.9 miles by Gmap pedometer estimation. Followed up with 10 pullups.

Posted: Mon Feb 16, 2009 11:54 pm
by taylor

L4D1 -- 23 rounds

Posted: Thu Feb 19, 2009 3:19 pm
by taylor

Ran 18 minutes, then 6 rounds 2/1 on the heavy bag.


Started L4D2, bailed out because of shoulder pain after 2 rounds. Might have pulled something on the heavy bag. Fast-walked the dog instead for 40 minutes.

Posted: Fri Feb 20, 2009 1:46 pm
by taylor

3/1 intervals, boxing workout.

3/1 sprints x2
3/1 shadowboxing x1
3/1 heavy bag x4
3/1 shadowboxing x1
3/1 pushups/situps x2

Posted: Sun Feb 22, 2009 11:16 pm
by taylor

Long slow run through the Wilshire District. About 4 miles, about 45 minutes.


L4D3 -- 5:00 exactly. Crazy.

The good: Cranked out 10 full dead-hang pullups to start.

The bad: Could only manage sets of 3, then 2, after that. So wasted from the effort, could only do pushups in sets of 10.

The ugly: My inglorious failure at pullup 17, and the absurdly long break following it. Pullups took a full 2:40 -- had to race through the rest to finish, then collapsed in a heap.

Finished off with the customary fast-walk to the bookstore and back.

Posted: Mon Feb 23, 2009 4:03 pm
by taylor

5 minute jog, then 1/2 intervals x 5.

Fast was around 9 mph, slow was around 5.5. Had to take a 1 minute walk twice rather than run, just too gassed.

Then ran out 5 minutes at 6 mph. Total about 25 minutes.

Posted: Wed Feb 25, 2009 12:50 pm
by taylor

L5D1 -- 18 rounds.

Should've gone a little harder, was worried about running out of steam on the pullups. Finished off with 3 rounds on the heavy bag, 3/1s. THAT did the trick.

Posted: Wed Feb 25, 2009 7:49 pm
by taylor

Boxing workout.

5 minutes running.
3/1 jump rope
3/1 shadowbox
3/1 jump rope
3/1 shadowbox
2/1 rounds heavy bag x 5
3/1 shadowbox
Abs/pushups to near failure (wasn't long)

Posted: Fri Feb 27, 2009 5:04 pm
by taylor

Rest day.


Okay, technically today was supposed to be L5D2. But I have a cruddy, frustrating secret I gotta spill.

I HATE LxD2. I just hate it. Call me a baby, whatever -- I don't look forward to it, I bum out when it's that day, and I half-ass it when I'm actually doing it. Love D1, great stuff. D3 is a bruising fitness test, dig it. D2 just feels like scut work. If I'm doing a strength workout, other than pullups, I feel like it should involve free weights. And then I wonder if one strength day with weights is enough. Getting enough cardio/interval stuff with D1/D3, boxing training and running, it feels like. Anybody else ever run into this?

So I gotta figure out what to do about it. Today? I did a modified StrongLift 5x5 workout -- 1 full round of L5D2 to warm up, then --

5x5 squats at 145#
5x5 bench at 135#
1x5 deadlift at 155#
3x5 pullups (failed on last set at 4)
Captain's chair abs

Any thoughts on this? I think I'll be sitting at L5 for a while, that seems about my level of fitness right now -- and maybe my enthusiasm for D2 will grow again -- but any favored substitutions would be most welcome.

Thanks for listening to me complain. All that said, I dig SimpleFit, love what it's doing to my fitness level, and can't say how much I appreciate Kevin's work and and the SF community's input.

Posted: Sat Feb 28, 2009 12:49 pm
by volleyball_man
When you do D2 are you taking the 3 minute rest required? Do you do the rest on the stronglifts? Think of it as a test!

Of course, when I do a SF workout - which I do now and then - I never do D2.

Posted: Sat Feb 28, 2009 5:51 pm
by taylor
V-ball, I guess that's my question. To my (totally, completely uneducated, small) brain, that high a rep count feels like an endurance exercise, vs. a pure strength day -- I just wonder if the time might be better spent pounding out heavy weights at lower reps.

Ah, hell, I'm probably just being a weenie about it. I hate the 3 minute rest, dig in again too quickly, then burn out before it's through. Maybe I should just try, you know -- doing it RIGHT for once...



Long slooooow run, 4 miles, 44 minutes.