Time to Hit the Ground Running

2/10
35 mins in spin class (Runners Roost team meeting cut my cycling short).
Btw this is going to be the color of our running uniforms and I have ordered the classic black-white-red tri gear and some warm up sleevs. I also wanted to link you to the Runners Roost Race Team Blog. Ill be making reference to it from time to time.

Lastly I wanted to annouce a new partnership that has developed. I am to be one of the future voices of Colorado's own Competitor Magazine since I've been selected as a wear tester for them. They are going to set me up with some shoes, which will be a great opportunity for them to get a fresh opinion of someone with a normal gait and also give me the opporunity to try some different brands. Its the beginning of a great partnership.

2/9
Lift:
Squat 5,5,5,3: 185,205,225,245
Squat jump 8,8: 185,135
Dead lift 6,6: 225, 275
Back Hyper 3x8: 8lb med ball
Leg Extention L/R/B x2: 80,80,100,90,90,100

I took last week off from lifting due to gym availibility and extreme negative temperatures, so this week I was eager to go after it. Sort of go out with a bang and conclude my final aggressive lifting cycle. Next up, im going to start pounding the pavement and tallying large weekly milage in prep for my season opener races.

2/8
24 hour fitness cycle class

Still had saddle soreness from testing out tri bike set ups. Its the misfit setups that will get ya.

Shortest Day of the Year with a big lift

Lift:

5min bike warm-up
Dead Lift 10,6,4,2: 185, 225, 275, 300
Chin ups 3x5
Bi/Mil Press 5/10, 5/10, 5/10: 35 bells
Quad ext L/R 3x10 70,80,80
Ball slam 10lb 3x15
Ball one leg squat throw 2x10 10lb ball
Stability Ball situps
Stability Ball Plank leg lift
Stability Ball reverse V

Begining the Bike Search

Tri Bike/TT, used, for someone 5' 10", but first...id like to get bike fitted and tested so that I know what type of frame size and geometry im in the ballpark of.

There are a few places in Denver and Boulder that I hear are really great, ill have to look into it.


Bike: 5 miles
Overhead shoulder row: 4x6 135, 155, 165
Mil Press 4x8 L/R/B/B 40, 50, 55 bells
Dead Lift 4x6 185, 205, 255, 255
Leg Curl 4x8 L/R/B/B 70,70, 95,95
Bi 3x6 35, 35, 40
Mile Run: 7:28

Lifting at the Prison Yard

There are huge disadvantages of working out as a member of a large 24 hr gym. Besides the crowd of muscle heads that really have no clue on what they are doing or proper technique is that there just is way too much equipment. There is no floor space and the layout isnt conducive to proper interval training. On top of that, just once I would like to find a gym that has rubber plates and a stage for Olympic lifting! Im forced to keep my weights low on cleans for fear that if I have one wrong pull that I might kill someone when the weight drops. OPTC was great but expensive. What these gyms lack in equipment you gain in personalized training/attention and that is what you end up paying for, even if you dont need it. There just doesnt seem to be a gym out there for my level. For someone who has had all the formal training on proper technique and how to design a training plan but just needs a place to do it. I guess thats how these people like my former lifting coach at OPTC Jason end up opening their own gym in the first place.




mil press bells 4x8 B/LR/B/LR 40, 45, 50, 50
dead lift 4x5 185, 195, 235, 265
seated row 3x6 100, 120, 110
Leg curl 2x10 L/R 110, 110
Leg Ext 3x10 B/L/R 150, 110, 120
russian leg raises 2x10

Mile Run 7:37

Lava

Lift:

Dead lift: 4x6 185, 205, 225, 275(1)
Squat Jumps: 3x10 135, 135, 135
Lunge Jumps: 2x10 45 bar
Bench: 4x5 135,135,135,155
Box hops Both: 3x8
Box hops single bounds: 2x8

Lets give em somethin to talk about

Lift at 24 Hr Fitness

Incline 4x8 130
Leg ext 4x6 120,150, 170, 240
Dead Lift 3x4 185, 205, 225
jerk 2x10
behind the neck lift 2x8
seated row 4x6 120,105,120, 105
Bi curl/hammer down 3x6 30,30, 35 bells
Butterfly 2x8 120,120
side arm raises l/r cable 2x6 10, 12