XFatMan’s Strength Journey

Discussion in 'Training Logs' started by XFatMan, Aug 30, 2010.

  1. TunnelRat2

    TunnelRat2 New Member

    No, it's not worth it, and there's no hurry. It doesn't just take time for you to recover your strength, but underlying connective tissue and such needs to be developed. I would think especially so after surgery.

    You are fortunate that Military Presses work for you. Since my shoulder injury I've been forbidden to do any overheard work.
     
  2. XFatMan

    XFatMan New Member

    And I have learned through physical therapy that muscle tissue needs between two and four weeks to respond to stimulus. Tendons require about two months and bones about six months. And that means most gym rats are adding plates much too quickly.
    I have learned the lesson, and I will be damned if I make the same dumb mistake a second time.
     
  3. XFatMan

    XFatMan New Member

    Today's workout (36 minutes)
    6000 m @ Easy Pace (36:16) - Details
     
  4. XFatMan

    XFatMan New Member

    Today's workout (36 minutes)
    6000 m @ Easy Pace (36:19) - Details
     
    Last edited: Sep 12, 2010
  5. XFatMan

    XFatMan New Member

    Today's workout (30 minutes)
    Bench Press: 8 sets x 6 reps x 34 Kg / 75 lbs
    Front Squat: 8 sets x 5 reps x 34 Kg / 75 lbs
     
  6. XFatMan

    XFatMan New Member

    Today's workout (30 minutes)
    5000 m Easy Run in 29:56 - Details


    In 2008, I had my very first race. Back then, I ran 4500 m in 35:38. Today, even my easy runs are much faster. It proves that fitness is a matter of persistence.
     
  7. XFatMan

    XFatMan New Member

    Today's workout (30 minutes)
    Military Press: 8 sets x 6 reps x 24 Kg / 52 lbs
    Deadlift: 8 sets x 5 reps x 50 Kg / 110 lbs
     
  8. XFatMan

    XFatMan New Member

    Today's workout (60 minutes)
    2000 m @ Easy Pace (12:04) - Details
    5 x 800 m @ 4:35 + 400 m Rest (36:14) - Details
    2000 m @ Easy Pace (11:54) - Details
     
  9. BAX67

    BAX67 New Member

    Good to see you back xfm. You sure are running alot. Thats great and your lifting plan looks simple yet effective. Great Job!!
     
  10. XFatMan

    XFatMan New Member

    Thanks a lot. You guys here boost my motivation. Thanks.

    Today’s workout (30 minutes):
    Bench Press: 8 sets x 6 reps x 34 Kg / 75 lbs
    Front Squat: 8 sets x 5 reps x 36 Kg / 79 lbs
     
  11. XFatMan

    XFatMan New Member

    Today's workout (30 minutes)
    5000 m @ Easy Pace (30:06) - Details
     
  12. XFatMan

    XFatMan New Member

    Today's workout (1 hour 35 minutes)
    16000 m @ Easy Pace (1:35:50) - Details
     
  13. XFatMan

    XFatMan New Member

    I’m sure I can begin a serious program now, so I have started the Bill Starr 5 x 5 today. The program will be done as written, although there are two optional exercises that I cannot do: the hyperextensions and the sit ups. Hanging leg raises seem to be a good substitute for the sit ups. I have no idea yet what barbell / dumbbell exercise I could do to substitute the hyperextensions.
    Diet is a challenge. I need to weigh and log all my foods and drinks for the nutritionists at the track and field club. This needs to be done very carefully because gaining fat is a big no-no.
    Now, let’s get to work. All sets are done at different weights, and since I convert from Kg to lbs, I will only list the heaviest set. Otherwise, logging the workout would take longer than the workout itself.
    I have to take it very, very easy with the Barbell Bent-Over Row because it’s a new lift and because my shoulder injury is recovered but not yet ready for anything really heavy.

    Today’s workout (30 minutes)
    Barbell Front Squat: 5 x 40 Kg / 88 lbs
    Barbell Flat Bench Press: 5 x 44 Kg / 96 lbs
    Barbell Bent-Over Row: 5 x 16 Kg / 34 lbs
    Assistance Exercises:
    Hanging Leg Raise: 4 x 5


    My first impression is that I’m going to stall in no time at all. The program is definitely more challenging than it looks. But once I have started, there is no way back. If I’m right about the stalling, I’ll reset sooner. If not, the better.
     
  14. _tim

    _tim Well-Known Member

    Hey XFM - do light SLDL's or RDL's in sets of 10-12 or so. Same basic movement, and they both hit the lower back, hams and glutes really well.

    Good luck this cycle! I think the Starr program is a great choice.
     
  15. XFatMan

    XFatMan New Member

    Thanks a lot. I was thinking of SLDL. Yes, I will do them.
     
  16. XFatMan

    XFatMan New Member

    Today's workout (30 minutes)
    5000 m @ Easy Pace (30:00) - Details
     
  17. _tim

    _tim Well-Known Member

    Looks like you and I were of the same mind this morning! I too did an easy run, for a tad over 3 miles.
     
  18. XFatMan

    XFatMan New Member

    Good to see I’m not the only one. Many say that strength training and running are like oil and water. I feel they complete each other.
     
  19. _tim

    _tim Well-Known Member

    I agree, XFM. The only time that perhaps that wouldn't be true is for competitive powerlifters. For folks who train for health, strength, size, or any other ordinary Joe kinds of reasons, running makes sense if it doesn't impede lower body training.
     
  20. XFatMan

    XFatMan New Member

    Today’s workout (30 minutes)
    Front Squat: 5 x 30 Kg / 66 lbs
    Military Press: 5 x 30 / 66 lbs
    Deadlift: 5 x 58 Kg / 128 lbs
    Assistance Exercises:
    Hanging Leg Raise: 3 x 6
     

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