Scrumhalf's New and Improved Functional Fitness Log

[alwaysgrowing]

Thursday 6/3/10

Workout Time:
6:00 am

Pre-workout Nutrition:
1 cup black coffee
1 banana

Run


4 miles in 31 minutes - a PR for me.... :thumup:

And this was done with forefoot strikes!!!! :woot:

I started off at a 7:30 min/mile pace but couldn't sustain it with the forefoot strikes after 2 miles - had to drop down to slightly over an 8 min/mile pace.

But all in all, I am thrilled. The forefoot strikes naturally prevented me from lengthening my stride too much and a faster cadence seemed to come naturally. Hopefully, this will also have the beneficial effect of increasing my speed over time.

My calves are already complaining. :D: I did use the foam roller extensively after I got done and hopefully my legs will recover quickly - got a busy schedule over the next 48 hours - swimming tonight, an explosive strength workout tomorrow and intervals on Saturday.

The foam roller is a wonderful tool. You ever use it on your IT band? It was extremely painful at first, but loosened up.

Scrum, when you do explosive strength, is it the speed of your reps or exercises that make it explosivE?

[Scrumhalf]

I just try to move the weight as fast as I can in a controlled fashion during the concentric phase. I am doing exercises like dumbbell snatches, plyometric pushups, squat jumps, etc. to emphasize the explosive element.

And yeah, I use the foam roller on the IT band. Hurts like hell, but my legs do recover faster when I roll them rigorously.

[Scrumhalf]

Friday 6/3/10

Workout Time:
11:30 am

Pre-workout Nutrition:
1 cup black coffee
1 PB&J sandwich, 2 slices whole wheat bread :(

Explosive Strength

1 Hand DB Snatch 4 x 5

35, 40, 45, 45

DB Press

70x 5, 70x5, 70x5, 65x5

Circuit, 4 rounds
Squat jumps - 8 reps
DB RDLs - 6 reps, 50, 50, 50, 50

Circuit, 4 rounds
DB Rows - 6 reps, 55, 55, 55, 55
Plyometric clap pushups - 6 reps

Finisher
One arm DB Swings - 8 reps, 35, 35, 35, 35


Notes:

1. Pre-workout nutrition was lousy. I had some major rescheduling of meetings and such during the day and finally carved out an hour in my schedule to work out, but it was at an inopportune time, nutrition-wise. Need to do better next time.

2. Most of these exercises were new to me - doing snatches, DB swings and DB RDLs for the first time. Snatch and DB swings felt great but I didn't feel the DB RDLs at all. I'll probably stick to the BB version next time.

3. Focused on fast and explosive concentric movements and slow controlled eccentrics. Had to drop weight for the most part to achieve this.

4. Overall, not a bad workout. I loved the intensity of the DB swing as a finisher. Felt like a champ at the end of the workout... :)

[Scrumhalf]

Saturday 6/4/10


Workout Time:
8am

Pre-Workout Nutrition:
1 cup black coffee, 1 banana


Intervals


Tabata Burpees

5 minute rest

Tabata Bodyweight Squats


Notes:

1. I really did the tabatas with max effort today - held absolutely nothing back. It was amazing how much more intensity one can generate if only you put your mind to it. I really concentrated on form for the last 3 intervals and forced out the reps.

2. Rest day tomorrow. All in all, I am thrilled with the first week of my new program.

3. I'll probably have to revisit my diet as I have added much more aerobic and anaerobic conditioning to my program. I'll gauge my strength and see what adjustments need to be made - probably need to increase my carbs at a minimum. Maybe I'll go for a 40/40/20 C/P/F split instead of my current 30/50/20.

[Scrumhalf]

Sunday 6/6/10

Workout Time:
7:30am

Pre-Workout Nutrition:
1 cup black coffee, 2 scoops protein isolate


Core II


Pullups, strict dead hang, chin over bar
10 sets of 4 reps in 10 minutes

Core Circuit, 4 rounds
Back hyperextensions with 35lb plate, 10 reps
Hanging leg raises, strict, no swing, 6 reps
Bench leg raises, 15 reps
Ab wheel rollouts from knee, 15 reps

Finisher
2 sets of chinnies, 60 reps each


Notes:

1. I'm trying to get to 20 dead hang pullups. Right now, I can do anywhere between 14-16. I'm using the density principle - do 2X the goal in smaller increments every minute and gradually increase the increments. We'll see how it goes.

2. Feel better and better on the ab wheel. If I can do 20 reps consistently with good form, it will be time to attempt the standing rollout progression.

3. Light workout today, dynamic rest for the rest of the day - walk or ride bikes with the kids, etc. Swimming and running tomorrow.

[Scrumhalf]

Monday 6/7/10 AM

Workout Time:
6:30am

Pre-workout Nutrition:
1 cup black coffee


Swim


Swam for about half an hour - low to moderate intensity. Varied between crawl and backstroke. Tired when done but not exhausted. I don't think I have ever swum for half an hour before, so I guess that's progress.



Monday 6/7/10 PM

Workout Time:
2:45pm

Pre-workout Nutrition:
1 cup black coffee, 1/2 cup rice and vegetables, 1 hour before workout


Run

Ran 4 miles in 30:53... a PR! :thumup:


Notes:

1. Started out a bit slow, so had to sprint at the end to beat my previous best of 31 minutes for 4 miles. Goal is 30 minutes over the next few runs!

2. Didn't feel exhausted or worn out after the run, despite the sprint. My cardiovascular endurance is definitely getting better - long way to go of course, but small steps in the right direction. :)

[Scrumhalf]

Tuesday 6/8/10


Workout Time:
6:30am

Pre-Workout Nutrition:
1 cup black coffee, 1/2 cup oatmeal, 2 scoops whey protein

Overnight Sleep:
6.5 hours

Body Condition:
Sore traps and stiff lower back, otherwise OK


Max Strength


1 armed clean and push press from ground

45x4, 45x4, 45x4, 47.5x3

Weighted Pullups

+35x4, +35x4, +45x2, +45x2 PR :thumup:

Weighted Dips

+80 x 3, +80x3, +80x2, +70x3 PR :thumup:

BB Lunges

70x6, 70x6, 70x6, 70x6 PR :thumup:

Hamstring Curls

95x2, 85x4, 85x4, 85x4

Finishers

Note - see lower back comment below.


Notes:

1. Good day. Felt strong and hit lots of PRs.

2. Felt a twinge in my lower back during the clean and press. It was just a muscle spasm because my back was already sore from yesterday. Skipped finishers for today. Got to be very careful over the next couple of days to make sure I don't end up pulling something.

[the art of war]

tabata ? can you explain that bro.

[Scrumhalf]

Tabata intervals are a set of 8 intervals, 20 seconds all out, 10 seconds rest. So 4 minutes total. Sounds pretty short, but research has shown them to be extremely effective as interval training.

You can do anything in the active phase - run. Jump rope. Do burpees , etc. Tabata burpees are my favorite - if you do them all out you'll be dying by the 5tj or 6th go-around.

[the art of war]

nice, thx bro.

[Scrumhalf]

Sure thing bro... give it a try. You'll like it.

[Scrumhalf]

Wednesday 6/9/10


Workout Time:
11:45am

Pre-workout Nutrition:
1 cup black coffee, 1 PB&J sandwich

Overnight Sleep:
6.25 hours

Body Condition:
Lower back sore in the morning but felt good by workout time


GPP & Core


GPP Circuit - 5 rounds, no rest between exercises, 60 seconds rest between rounds

Burpees - 30 seconds
Jumping jacks - 30 seconds
Burpees - 30 seconds
Split jumps - 30 seconds
Burpees - 30 seconds
Mountain Climbers - 30 seconds


Core Circuit - 5 rounds, no rest between exercises or rounds

Superman - 3 static holds for 15 seconds each
Bench leg raises - 15 reps
Russian twists on decline bench with 20lb dummbell, upper body off bench - 8 reps
Chinnies - 50 reps


Finisher:

Plank, held for 60 seconds


Notes:

1. The GPP circuit was easily the hardest thing I have ever done. I was totally dragging by the end. My delts were on fire, as the burpees, jumping jacks and the mountain climbers all hit the delts.

2. Need to cut down the 60 second rest period between rounds to 30 seconds - even wtih 60 seconds right now, I was dying.

3. Just when you think you are getting in better shape, you are reminded what a high mountain there still is to climb. But getting there is all the fun... :)

[the art of war]

noticed you started adding overnight sleep to the log bro - is that because you have been getting varied sleep recently ? I've had a horrid few days and it just about destroyed my lifts weight wise today - even after my best night in awhile. Just wondering if you feel you are resting up enough - you are doing a shit load on that body , props.

[Scrumhalf]

I just want to keep track of the other variables, bro - food, rest and generally how my body is feeling. I want to see long term trends - like for example, I am not able to push as much weight on my max days due to some other thing varying.

I am a creature of habit, kinda like Bouncer in that respect - I tend to eat the same things at the same time. My sleep is also typically about 6 hours - rarely nore than that. It hasn't affected me too badly so far - we'll see how things go.

[the art of war]

Good stuff man - I really dig your workouts - although I train differently I find anything like this fascinating - as long as the person sticks it out to see how training hard and staying dedicated positively affects people's lives / attitudes - just proof we need to step back and just stick with basics. This country is so lazy man, a good workout would solve a lot of problems. Like obama being in office. whoops that slipped.