forest gump maintains some strength

Discussion in 'Training Logs' started by synthetic, Feb 7, 2009.

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  1. synthetic

    synthetic New Member

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    so 2 weekends ago ate a heavy thai dinenr and ran 28k the next day .. think i am weighing in around 75 atm

    workout listed below similar in this between week phase

    the weekened after that,

    sunday: ran 22k

    monday:
    5km bike to work;
    2km elitpical; squat: 80kg x 20, 80x15, 80x10, 80x5x4, platfrom dead: 100kgx8x4,front squat 60x5x4, lunges: 60x30, 60x10
    5km bike home
    tuesday:
    9km run to work; bench: 80kgx6x5, inc: 70x6x3, pull ups: bw x 8 x 5, other upper body assitance
    6km run home
    wed:
    5km bike to work;
    2km HIIT eliptical; squat: 60x10, 80x8, 100x6, 100x6, 110x10x1, dead: 100x10, 140x3, 160x7x1, 140x3, front sq: 60x5x5, other leg assitance bs
    5km bike home
    thu: (this day provided by couscous with coconut flakes and roasted pears, and grilled tuna in tandoori on the side)
    10km run to work; push press 60x6x2, 70x3x2, 80x3x6; other upper body assistance works
    10km run home
    fri:
    5km bike to work
    2km HIIT eliptical, gm 60x10, 70x6x3, dead: 100x10, 140x5, 160x2, 180x1, 120x5x2, 100x10, .... back work (shrugs, rows, etc)
    5km bike home
    sat:
    32km run!! 3h 15 min

    what a 3 week phase... but man, the saturday after the run you remember why you do this... the most relaxing feeling ever when you are in the most pain
     
    Last edited: Feb 7, 2009
  2. GuOD

    GuOD mcflurry diet

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    bro just imagine if u were like starved to death in a 3rd world country

    life would be great
     
  3. synthetic

    synthetic New Member

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    mon:
    5km bike to work
    5km tread mill run 6* 10kmph
    bench: 80x3x10, feet up bench: 60x6x2 and other upper body crap

    5km bike home

    tue:
    5km bike to work
    squats: 60x10,80x10,100x6,110x3x4,110x2x1; 100x5x5,80x10
    500m run
    front squat: 60x8x4
    500m run
    lunges: 60x20, 60x10
    500m run
    leg kick machine and other assit
    500m run

    140cal eliptical

    5k bike home

    wed
    11km run to work
    rev grip bench: 60x6x5; abs , bands, ohs: 60x8x3

    8.5km run home

    thu
    5km bike to work
    deadlift: 100x8, 140x5x5, 160x1, 165x1, 140x3, 100x6x2, 100x5x2; shrugs: 180x6x3, 200x6x2, eliptical 150 cal, 90* row: 60x10x5, squat: 60x10

    5km bike home

    fri
    10km run to work
    jerk press: 60x8, 70x8, 80x3x6; upright row: 60x8x4; side raise: 16sx8x2, db sp: 20sx12x2, dips: bw x8x2, front raise: 20x8x2

    6km run home
     
    Last edited: Feb 13, 2009
  4. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    sun: 15-02-2009
    31k run

    mon
    5km bike to work
    squat: 80kg x 12 x 5;
    front squat: 80x10x1, 60x5x2
    lunge: 80x10, 60x10
    gm: 60x10x2
    elpticial: 150cal; other leg assits

    5km bike home

    tue
    8km run to work
    500m x 3 runs between: bench: 80x3x6, incline 60x6x3, pull ups: bw x 12x4
    skull crush: 40x8x2, bicep/hammer curls flies, dips: bw x 8

    6km run home

    wed
    5km bike to work

    1km row machine
    150 cal eliptical
    squat: 80x8x5
    sdl: 80x10x4
    weighted box jump (bench height): 36x8x5
    all with ab workset between each set of every exercise above

    5km bike home

    thu
    10.5km run
    over head squat: 60x10x3
    upright row: 60x10x3
    cg bench: 60x6x5
    90* row: 60x8x5
    db side raise: 16s x8x3
    dip: bw x 8 x 3
    bands

    7.5km run

    fri
    5km bike to work
    dead: 100x8x2, 140x3x2, 160x1x6, 120x3x4
    push press: 60x6x4
    rowing machine: 2km
    leg machines assit

    5km bike home
     
    Last edited: Feb 20, 2009
  5. synthetic

    synthetic New Member

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    sat
    35k run
     
  6. CrackityJones

    CrackityJones OT Supporter

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    :ugh:
     
  7. synthetic

    synthetic New Member

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    ????

    Just registered for the marathon today :wiggle:
     
  8. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    mon
    10k run
    bench: inc 70x5x3, flat: 70x5x3, dec 70x5x3
    pull ups: bw x 12x3
    hammer curls: 20sx10x3 bcep curl; 20sx6x3
    plate front raise: 20x10x2, plate skull crush: 20x2x2

    5km run home

    tue
    5k bike to work

    eliptical 200cal
    squats: 60x10, 80x10, 100x5x5
    platform dead: 100x5x5
    squat: 80x15, 80x5x3
    lunge: 60x10x2
    leg machine assit

    5k bike home

    wed
    6.5k run
    ohs: 60x10x3
    rev grip bench: 60x6x5
    cable flies
    dip: bw x 80
    bands
    ab work between each set above

    6.5k run

    thu
    5km bike to work

    eliptical 150 cal
    squat: 60x10, 80x8, 100x6, 110x3, 120x1
    dead: 120x5, 140x3, 160x1x6, 140x3x2, 120x5x3
    rowing machine: 1000m
    gm: 60x10x3
    90* row: 60x10x4

    5km bike home

    fri
    11km run
    pushpress: 60x8, 70x6, 80x3x5, 70x3x3
    upright row: 60x8x4
    dips: bw x8
    db sp: 20s x8x2
    shrugs: 160x8x3
    front plate raise: 20x8x2
    pull ups: bw x 10
    tri kick back: 18s x8x2
    db side raise: 16s x8x2

    9.5km run
     
    Last edited: Feb 27, 2009
  9. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    sun
    31k run (3min break every 5k)

    mon
    5k bike to work
    squat: 80x10x10
    dead: 120x5x4
    rowing machine: 2km

    5km bike home

    tue
    10.5km run
    bench: 80x5, 70x5x5, 60x10x2
    pull ups: bw x10x5
    cable flies
    hammer curl; 20s x10x3
    overhead skull crush: 20x20x2
    bar front raise: 20x10x2
    bands

    5.5k run home

    wed
    5km bike
    eliptical 150 cal
    dead: 100x8, 120x8x3, 100x8x2
    gm: 60x8x4
    lunge: 60x10x4
    abs, leg assit work

    5km bike home

    thu
    13.5km run
    cg bench: 60x8x3
    db bicep curl: 20s x8x3
    push press: 60x6x4
    db side raise; 16s x8x3
    skull crush: 40x8x3
    bands

    6.5km run

    fri
    5km bike
    ohs: 60x10
    squat: 80x10
    dead: 100x5, 140x1, 160x1
    knee rack pulls: 140x3x7
    shrugs: 140x6x4
    high pulls: 60x6x2
    rows: 60x8x3
    machine back stuff

    5km bike

    sat
    37km run

    sun
    12km bike
     
    Last edited: Mar 8, 2009
  10. synthetic

    synthetic New Member

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    Location:
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    mon
    13km run
    inc bench: 60x6x12
    between:
    hammer curl: 20s x10 x2
    bicep curl: 20s x6x3
    pull ups: bw x8x3
    bands

    5km run home

    tue
    11km run
    ab work
    ohs; 60x12x3
    90* row: 60x12x3

    10km run


    wed
    5km bike

    squat: 80x6x10
    leg assitance stuff

    5km bike

    thu
    12km run
    push press: 60x8, 70x3x6, 60x8
    up right row: 60x8x4
    dips: bw x 8x3
    bb curl: 40x8x3
    bar front raise: 20x8x2
    pull ups: bwx8x2
    bands
    oh skull crush: 20x10x2

    9.5km

    fri
    5km bike
    dead: 100x8, 140x3, 160x1x3, 140x3, 120x6x3, 100x8
    60* row: 100x6x2
    shrugs: 160x6x5
    90* row: 60x10x4
    1500m row machine
    calf raise
    front squat: 60x5x5

    5km bike
     
    Last edited: Mar 13, 2009
  11. grampositivecocci

    grampositivecocci New Member

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    when i had time off from lifting I would run 10km a day, fuck it was boring.
     
  12. synthetic

    synthetic New Member

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    sat
    42.5k run (3 5-10 min stops)
     
  13. CrackityJones

    CrackityJones OT Supporter

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    should change your title to forest gump gains some muscle and then burns it all running around like a fairy.
     
  14. synthetic

    synthetic New Member

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    all the muscle we gain is meant to disappear with time eventually... (in the natural world of things)

    so we are all fighting a constant losing battle... explains break down of people like Kevin Levrone
     
  15. synthetic

    synthetic New Member

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    Location:
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    mon
    10.5k run
    bench: 60kg x10, 70x8, 70x7 ... 70x4, 70x3x8
    pull ups: bw x 10x4
    hammer curl: 20s x10x3
    tri kick back: 18s x8x2
    cuff rotations: 5s x20x3
    bands

    5k run home

    tue
    5km bike
    squat: 80x12x5
    row machine: 2km
    platform dead: 100x6x5
    lunge: 60x16x2
    leg kick machine

    5km bike home

    wed
    12.5k run
    inc bench: 60x8x5
    bicep curl: 20s x8x4
    ohs: 60x8x3
    abs stuff between, bands

    8km run

    thu
    5km bike
    gm: 60x10x4
    dead: 100x8, 140x1, 160x1, 100x10, 100x9 ..... 100x4, 100x3x2
    shrugs: 180x6x6
    upright row: 60x8x3
    90* row: 60x10x3
    row machine: 1km

    5km bike home

    fri
    5km bike
    10km run (treadmill 5*)
    push press: 60x6, 70x3x2, 80x1x3, 70x3x3, 60x6
    front bar raise: 20x10x2
    db side raise: 16s x10x2
    dips: bw x 10x2
    db conc curl: 14s x10x2
    db shoulder press: 20s x 10x2
    overhead skull crush: 20x10x2

    5km bike home
     
    Last edited: Mar 20, 2009
  16. TheMarchHare

    TheMarchHare OT Supporter

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    i'd be dry as fuck if i had even a 10th of your running in my routine
     
  17. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    sat
    35k 1 5 min stop
    7.75k
    2.25 k

    so for marathon training, to measure my preperation i set a goal to run to the next biggest city, being the capital of holland... Den Haag (having prison of worlds most evil genocide criminals), with a bonus to run to Scheveningen with is a little furthur and has a nice beach (Last year we biked here 40k)

    and the story begins with my dinner (was an hor dourves + desert wine party @ my place)

    ate:
    1) 4 rye pumpernickles breads ~ 360 cal
    with 350g smoked ranched salmon ~ 400 cal
    2) lettuce wraps with mustard, goat cheese, and turkey (125g) = 300cal
    3) morroccan bread with guacamole = 300 cal
    4) 150g horse meat = 150 cal
    5) 25g raw ham = 40 cal
    6) olives, sundried tomato in sunflower oil, feta cheese ~ 300 cal
    7) 500g dates with almonds inside ~ 1200 cal
    8) 300ml chinese ume/plum wine, 300ml lychee wine = 500 cal
    total: 3250 cals...

    morning
    black coffee , 80g sugar free dark chocolate (suggested by a runner friend) = 350 cal

    And the run!!

    Rotterdam to Scheveningen, Den Haag, NL

    Leaving Rotterdam..
    [​IMG]

    1 hour into run, approaching Delft
    [​IMG]

    Me with my gf biking beside me with water... couldnt have done it with out her
    [​IMG]

    Passing town of Zweth, with De Zwethhul, 1 of two 2 michelin star restaraunts in NL
    [​IMG]

    Den Hague, centrum
    [​IMG]

    Goal!!!!! ~ Scheveningen ~ 35k ~3 hours... same time it takes via public transportation!!!!
    [​IMG]

    Scheveingen Beach with my babe... 9* outside
    [​IMG]

    Had more energy... why not skip the tram ride, save $ and run back to Den Haag Centraal Station instead?...
    [​IMG]

    7.75k point
    [​IMG]

    took train back to rotterdam central, live 2.25k away, so ran back home

    TOTAL: 45k

    map of my journey:
    http://www.runningmap.com/?id=100185
     
    Last edited: Mar 21, 2009
  18. Abomb

    Abomb New Member

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    nice run you crazy fuck
     
  19. synthetic

    synthetic New Member

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    Location:
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    mon
    weighted Run (6kg + clothes): 10.5k
    bench: 70x6x2, 80x3x3, 70x6x2, dec: 70x6x3
    pull ups: bw x10x4
    skull crushers: 40x8x2
    cuff rotations: 5s x20x3
    tri kick back: 18s x8x2
    hammer curl: 20s x10x2

    7.5k run

    tue
    5k bike
    squat: 80x15x5
    platform dead: 120x5x3
    lunge: 60x20x2
    machines: leg kick, calves

    5k bike

    wed
    run: 22.5k
    dips: bw x8x5
    abs
    bands

    5km run

    thu
    5km bike
    90* row: 60x10, 70x8x4
    dead: 100x10, 140x10x1, 160x1, 120x3x3, 100x10
    shrugs: 160x6x6
    upright rows: 60x8x3
    sldl: 60x20x2
    row mach: 1000m

    5km bike home

    fri
    5km bike
    15km run 4* treadmill
    push press: 60x6x6
    front bar raise: 20x8x2
    side raises: 16s x8x2
    bicep curl: 20s x8x2
    fly machine
    overhead skull crush: 20x20

    5km bike home

    sat
    39km run, 1 15 min walk stop
     
    Last edited: Mar 30, 2009
  20. synthetic

    synthetic New Member

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    Location:
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    mon
    18km run
    bench: inc: 60x10x3, dec: 60x10x3
    pull ups: bw x10x6
    over head skull crus: 20x20x2
    hammer curl: 20s x10x2
    cuff rotates: 5s x20x2

    5km run

    tue
    5km bike
    squat: 80x10x6
    eliptical: 100cal
    dead: 100x5x12
    row mach: 1km
    leg kick machine: 100x10x6

    5km bike home

    wed
    22.5km run
    ab stuff between all below:
    dips: bw x10x3
    bb curl: 40x10x3
    tri kb: 18s x8x3
    bands

    5km walk ..taper period

    thu
    5km bike
    shrugs: 180kg x6x6
    90* row: 60x10x6
    upright row: 60x8x3
    various machines for back, side bends
    elpticial 100cal

    5km bike home

    fri
    10km run
    push press: 60x5x6
    pull ups: bw x 10x3
    front bar raise: 20x10x2
    db press: 20s x10x2
    over head skull crush: 20x20x2
    eliptical: 100 cal
    tri pull downs: 30x10x2
    db side raise: 16s x10x2
    bands

    5km walk
     
    Last edited: Apr 3, 2009
  21. k1d.

    k1d. New Member

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    holy shit u basically ran a marathon.
    nice job.
    i ono if i could run a damn marathon on my own... lol
     
  22. synthetic

    synthetic New Member

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    SUN
    marathon run: 3:58:05 woohoo!! (3:54:59 with champion-chip) super woohoo!!

    Name Roger Leszczynski
    Category MSR
    Overall place 3076 / 6443
    Category place 563 / 1034
    Speed 10,782 Km/Hour
    Gross time 3:58:05
    Net time 3:54:49

    Net split times (difference)
    5 Kilometer 28:36 (28:36)
    10 Kilometer 56:00 (27:24)
    15 Kilometer 1:23:35 (27:35)
    20 Kilometer 1:50:50 (27:15)
    Half marathon 1:57:18
    25 Kilometer 2:18:45 (27:55)
    30 Kilometer 2:47:25 (28:40)
    35 Kilometer 3:16:07 (28:42)
    40 Kilometer 3:43:54 (27:47)

    Lessons learned:
    1) I HATE carbs and carb loading
    2) There are many lazy mofos in the world who dont appreciate life, and convienences such as cars, elevators etc.... unless you absolutely need them dont use them... leave it for the crippled

    So anyways saturday was carb loading day, ate loats of apples, yogurt, oat bran, and finally, all you can eat sushi!!!

    The morning meal consisted of my typical pre run meal... bar of pure dark chocolate and 2 coffees ( aka diarehha hell from previous runs, but I timed it well not to have that) .. the dark chocolate I learned from a cross country runenr friend, as it prevents lactic acid build up due to the magniesium in it. (So many people think mariuz pudzianowski's diet of chocolate is BS, it actually may have truth)

    While waiting at the gates, chowed down some dried apricots, and then during the run drank 2 sugar free redbulls, ate a few dates at 20k point, then drank the sports drinks provided by marathon.

    I probably could have had a better time if it wasnt for many slow people in front... at some points which also happened to me, people where punching each other as the room was tight. On my nokia sports tracker I logged 44.5km prob thanks to all the zig zagging thru the crowd of slower peeps.

    Anyways, im prob never doing this again, damn carb loading makes you feel like a pregnant women with 9 kids. But I did prove a point to myself with proper nutrition there is not much muscle /strength loss... with out straps or chalk i can pull 2x my bw 3x or so at the moment, 2.25 for 1 ... squat wouldnt know since i dont have a good rack and spotter, bench same)

    Now, time for my reward, off to brazilian all you can eat meat buffet, then off to Dubai in 4 days

    Pics hopefully soon.
     
    Last edited: Apr 5, 2009
  23. synthetic

    synthetic New Member

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  24. synthetic

    synthetic New Member

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    post marathon weight 70kg .. shocked thought i was eating enough, started at 78kg .. time to put 8-10kg of lean mass on :)
     
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