<<< 18 Weeks for 3:30 Marathon Training >>>

[BleedCardio]

LBC Marathon: 10/09/2011

-----The Goal-----
Run the full 26.2 in 3 hours and 30 minutes

-----The Plan-----
Gonna Follow Hal Higdon's Intermediate I running plan. Found here: http://www.halhigdon.com/marathon/inter1.html. Along with the 18 week program I will also incorporate strength training in my routine. I won't run a typical 3 or 4 day split, but rather a 2 day full body routine along with some random days dedicated to deads, squats, etc. The goal is to stay injury free and not burn out.

-----About Me-----
5'11''
170 lbs
Ran my first marathon last year. The San Francisco Marathon and finished in 3:45. A time I was happy with, but can't stop feeling like I could have done better. I wasn't much of a runner before the marathon, but since I really enjoyed running and overall health benefits. 15 minutes is a lot to shave off in one run, but, I have two things going for me: 1) I'm more experienced & 2) This run will be much flater then SF!

-----The race-----
http://runlongbeach.com/

18 weeks officially begins on 06/05. But will begin logging now. Appreciate support from any who follow!!

[BleedCardio]

May 26, 2011

Warmup:10 minutes on elliptical
Flat Bench:
135x10
165x10
170x10
175x8
Widegrip Pulldowns:
140x12x3
Hyper Extensions:
BW+25x15x2
Leg Extensions:
175x12x2
-superset-
Lying Leg Curls
90x12x2
Seated Calf Raises:
110x15x3
DB Upright Rows:
40sx12x2
-superset to-
Standing DB Press
40sx12x2
Hanging Leg Raises
3 sets x 15
Decline Crunches
+25x15x2
BW Dips
30x1

**Notes** In & Out of the gym in about 40 minutes as I was pressed for time. High rep range. Just cuz.

Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/42-1.jpg

[whelap2]

In, love to hear how it goes. Higdon's plans are nice because they are pretty straight forward.

Have you ever heard of the Arnold Pump & Run? It is a 5k race where each competitor benches their body weight as many times as they can beforehand, and for every rep you get 30s subtracted from your time, up to 30 reps. It seems like you might be decent at that if you gave it a try in the future (most years a freak of nature shows up and runs a 16 flat 5k after benching their bw 30 times, but it is still fun, even if it is impossible for a mortal to win it)

[BleedCardio]

In, love to hear how it goes. Higdon's plans are nice because they are pretty straight forward.

Have you ever heard of the Arnold Pump & Run? It is a 5k race where each competitor benches their body weight as many times as they can beforehand, and for every rep you get 30s subtracted from your time, up to 30 reps. It seems like you might be decent at that if you gave it a try in the future (most years a freak of nature shows up and runs a 16 flat 5k after benching their bw 30 times, but it is still fun, even if it is impossible for a mortal to win it)

Thanks for the add. That 5k sounds interesting, is it all over the country? There is going to be a Men's Health Urbanatholon in SF this year in November. I might check that out

[whelap2]

I guess it is in Ohio, I though it was in California because Arnold is involved in it.

http://www.arnoldsportsfestival.com/home/sports-and-events/pump-and-run.html

[BleedCardio]

I guess it is in Ohio, I though it was in California because Arnold is involved in it.

http://www.arnoldsportsfestival.com/home/sports-and-events/pump-and-run.html

The only thing Arnie did for Cali is ruin our budget!
That race looks fun though, would be interesting to see how I would do. Maybe one of these days I will see how I do at the gym and take off for a 5 K :rolleyes:

[mab23]

HA HA - in and subbed

I laugh because Im doing the last 7 weeks of hal higdons novice marathon program !

[DTrulez616]

Im kinda in hiding but know im subbed and lurking! Thats a great Marathon plan BTW, I incorporated some of Advanced runs into my Marathon Plan.

[BleedCardio]

HA HA - in and subbed

I laugh because Im doing the last 7 weeks of hal higdons novice marathon program !

HA HA.

I laugh cuz I don't think the novice program calls for 405lb deadlifts! Glad to have a fellow SoCal bro on board.


Im kinda in hiding but know im subbed and lurking! Thats a great Marathon plan BTW, I incorporated some of Advanced runs into my Marathon Plan.

There he is! Feel free to drop a bomb of knowledge whenever you want. Always appreciated. How's the training going?

[BleedCardio]

Outdoor Run: 5.53 Miles 42:42 / 07:43 pace
http://i841.photobucket.com/albums/zz333/msd8683/photo-2.png


Notes: Started off a little sluggish, but overall felt great. Was shooting for 5 miles and went slightly over. Happy with the pace and really wasn't trying to push it, just focusing on slowly getting my mileage back up.
Ran against traffic for the entire route, which is a first. I typically with traffic, only because the angle of the road feels better on my ankles, but a guy who goes to my gym and is a fellow runner in the area told me that someone purposefully went off the road and tried to hit him! He said he heard the car coming behind him and had to dive into the bushes! Crazy, if it was me I would have been roadkill cuz my headphones and I would have been oblivious. I'm sure it was some fat bish that was mad at dah fitness.

Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo1-1.png

[wabeer1]

In :D

Looking forward to you tearing up the tarmac!

[mab23]

nice run - like your pace!

and love the eye candy

I want to get a garmin GPS watch so I can track my pace in outdoor runs!

[BleedCardio]

In :D

Looking forward to you tearing up the tarmac!

yeeeeeeeeesssssssssssss :D


nice run - like your pace!

and love the eye candy

I want to get a garmin GPS watch so I can track my pace in outdoor runs!

Those Garmin GPS watches are the sh!t, my bro got one off ebay. Not a bad price either. It beats having to carry my iphone around

[BleedCardio]

Outdoor Run: 3.46 Miles 25:31 / 07:22 pace
http://i841.photobucket.com/albums/zz333/msd8683/photo-4.png


Notes: Carrying alot of water weight from beer and sh!tty eating over the weekend. Went to the Salt River in AZ and had a blast, but back to work.

Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/big-boob-girls-38-e1306736638247.jpg

[mab23]

when I do my outdoor runs I have to stop sometimes for streetlights

do you have this same problem or do you run where there is none of this?!?!?

like the eye candy!

[wabeer1]

Decent pace happening and hate the bloated feeling of beer :( Besides the weekend, how has the diet been treating you?

Stars and stripes eye candy = approve :D

[BleedCardio]

when I do my outdoor runs I have to stop sometimes for streetlights

do you have this same problem or do you run where there is none of this?!?!?

like the eye candy!

I stick to the neighborhoods and avoid the streetlights. In the past I have had to stop and really screws with me, so I try to avoid it now.


Decent pace happening and hate the bloated feeling of beer :( Besides the weekend, how has the diet been treating you?

Stars and stripes eye candy = approve :D

Diet hasn't been anything special, really just trying to live my life. Make smart choices for the most part, but not be controlled by it. Hence, drinking if the time is right, etc.

[BleedCardio]

May 31, 2011

Warmup:10 minutes on elliptical
Flat Bench:
135x10
165x10
175x10
185x8
-superset with:
Standing DB Curls:
35sx10x4
Widegrip Pulldowns:
140x12x3
-superset with
DB Hammer Curls:
35sx8x3
Hyper Extensions:
BW+25x15x2
Leg Extensions:
175x12x3
Lying Leg Curls
90x12x3
BB Upright Rows:
80x12x2
-superset to-
Standing DB Press
40sx12x2
Hanging Leg Raises
3 sets x 15
Decline Crunches
+25x15x2
Dips
+45x15
+45x12
BWx15

Cooldown:16 minutes on elliptical


**Notes** I was off today so went in a later then usual and the gym was pretty crowded. Still, I was able to get done in 1 hr flat.

Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/big-boob-girls-4.jpg

[wabeer1]

Mirin the intensity and volume you brought to that hour of power! Are you still training in the mornings?

[BleedCardio]

Mirin the intensity and volume you brought to that hour of power! Are you still training in the mornings?

Yes sir. Yesterday was later though. I've actually been thinking about changing gyms so I can train in the evenings. Early morning training + work + kids/family = zero energy in evenings right now. The gym I go to now is very small and is packed full of highschool teenie boppers in the evenings, so I would end up just going nuts and throwing a dumbbell in someone's face if I trained at that hour. The bigger gym is twice the cost though...so I dunno.

[BleedCardio]

Outdoor Run: 4.12Miles 32:22 / 07:50 pace
http://i841.photobucket.com/albums/zz333/msd8683/photo-5.png


Notes: Slow fat kid is slow.... Actually, don't even care about the pace right now. Ventured out for four miles and that was my only goal. The past couple days I have seen a hawk perched up on a lamp post, same spot every morning. I don't know why, but it makes me happy to see. Guess I'm a tree hugger!


Hump Day Eye Candy (Chive on) :D
http://i841.photobucket.com/albums/zz333/msd8683/photo1-2.png

[BleedCardio]

June 02, 2011

Warmup:Jumping Rope
Pullups (Wide Grip):
BWx10
BWx10
BWx8
Pullups (Hammer Grip):
BWx10
BWx10
BWx8
Deadlift:
135x5
185x5
225x5
245x5x2

Hamster Wheel (treadmill run): 4 miles


**Notes** Higdon's plan says to do midweek run 30-45 seconds slower then pace, so I did the first 3 miles at 8:30 and the 4th mile at 8:00. Felt real slow in the beginning but worked out ok. Incline was set @ 1.0. Nothing crazy with deads, but felt good and lower back has been feeling good as well.


Daily Eye Candy :D
http://img24.imageshack.us/img24/2061/65468468647001761335384.jpg

[BleedCardio]

June 03, 2011

Warmup:10 minutes on elliptical
Flat Bench:
135x10
165x10
175x10
185x8
195x6
Widegrip Pulldowns:
140x12x3
-superset with
Hyper Extensions:
BW+25x15x2
Leg Extensions:
185x12x3
Lying Leg Curls
95x12
100x12
BB Upright Rows:
80x12x2
-superset to-
Standing DB Press
40sx12x2
Hanging Leg Raises
3 sets x 15
Decline Crunches
+25x15x2
Dips
+45x15
+45x12
BWx15


**Notes** TGIF!! 5 miler tomorrow and 6 miler on Sunday. Then to start the actual 18 week plan.

Daily Eye Candy :D

http://i.imgur.com/MVzuF.jpg

[mab23]

enjoy your 5 and 6 mile runs - like the candy :D

[BleedCardio]

enjoy your 5 and 6 mile runs - like the candy :D

Stole it from Evo over in the Cali thread :D enjoy your 26.2!!!!

[BleedCardio]

Outdoor Run: 5.51Miles 42:18 / 07:40 pace
http://i841.photobucket.com/albums/zz333/msd8683/photo1-3.png


Notes: Started out too fast and had to slow pace down. Cool day in SoCal. I'm tired of the June gloom. I will be hitting an Angels game tonight, we'll see how that affects tomorrows run.


Daily Eye Candy (Chive on) :D
http://i841.photobucket.com/albums/zz333/msd8683/photo-6.png

[Stathakis]

ever consider running twice a day? you might not have the time for it, but even 20 minutes to shake out the legs in the morning makes me feel way better on the afternoon run. it was only after starting two-a-days that I really started to see improvement, and the extra running was all at recovery pace too so it wasn't even like it was that much work. try it out!

[BleedCardio]

ever consider running twice a day? you might not have the time for it, but even 20 minutes to shake out the legs in the morning makes me feel way better on the afternoon run. it was only after starting two-a-days that I really started to see improvement, and the extra running was all at recovery pace too so it wasn't even like it was that much work. try it out!

Never done a two-a-day with strictly running. I'll run in the am and lift in the pm or vice versa in the past. Might give it a try depending on my schedule

[wabeer1]

Like the set yup of you lifts, 'specially deadlift with pullups and deads..fun and intense workout!

Looking shreddo in your new avi and holding good size.

Like the Press and Upright combo..might have to borrow!

[BleedCardio]

Like the set yup of you lifts, 'specially deadlift with pullups and deads..fun and intense workout!

Looking shreddo in your new avi and holding good size.

Like the Press and Upright combo..might have to borrow!

Funny part is, I've just been kinda winging the lifts lately, not on a true routine like you. Focus is the running and not looking like your typical runner or Kenyan!

Weight holding steady at 170lbs, thinking I might want to drop down to 160lbs though :eek: I feel much more fluid, limber, etc at a lighter weight. We'll see though, I have some fat I can shed, but don't want to lose TOO much strength.

[BleedCardio]

Outdoor Run: 6.02 Miles 48:47 / 08:06 pace
http://i841.photobucket.com/albums/zz333/msd8683/photo2.png


Notes: Considering I felt like sht before this run, pretty good effort. It was a pretty hot day with a head wind. Also, got a small blister on my toe


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo-7.png


June 06, 2011

Warmup:10 minutes on elliptical
Incline Bench:
135x10
155x10
165x10
175x8
-superset with-
Standing DB Curls:
35sx12x3
Flat Bench:
135x10
165x10
175x10
175x8
-superset with-
Cable Curls:
100x10x3
Machine Flys
160x10x3
-superset with-
DB Hammer Curls:
35sx10x3
Decline Bench
135x10x3
Hanging Leg Raises
3 sets x 15
Decline Crunches
+25x15x2
Dips


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo1-4.png

[CaliTraining]

Good luck bro - my girlfriend's mom actually lives 2 blocks further down Weaver off Baseline from your running route. Training is going to get pretty sweaty when the weather gets hotter - you run early in the morning usually?

[BleedCardio]

Good luck bro - my girlfriend's mom actually lives 2 blocks further down Weaver off Baseline from your running route. Training is going to get pretty sweaty when the weather gets hotter - you run early in the morning usually?

That's funny. I run that area often. Pretty hilly though.
I run 90% in the early morning or if not, then in the evening

[Curls89]

Didn't know you started a new thread. Subbed!!!

[BleedCardio]

Didn't know you started a new thread. Subbed!!!

Thank broski. I resub'd to your log (gonna steal some of your eye candy too :D ) I don't know what happened, but awhile back I lost alot my subs in my User CP. Glad to have you buddy

[BleedCardio]

June 07, 2011

Warmup:10 minutes on elliptical
Deadlift:
135x10
185x5
235x5
235x5
245x5
255x5
Widegrip Pullups:
BWx10x3
Front Squats:
135x5x3

Treadmill Run: 3 miles. 25 minutes 8:30 pace

**Notes** Haven't done any sort of squats in about 8 weeks and even longer since doing front squats, was just looking to get the feel back on those. Plenty of energy for the run and feeling good.


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo-8.png

[icdouble]

Thought this was a Candy store and there's actual running & lifting going on in here too. Wow. Crazy world.....In bro.

[Jonesy08]

Didn't notice any of the posts with all the hot women all over the place but I'm sure you are doing work. :D

Just playing definitely subbed for the ride.

[Curls89]

Thank broski. I resub'd to your log (gonna steal some of your eye candy too :D ) I don't know what happened, but awhile back I lost alot my subs in my User CP. Glad to have you buddy

Haha good deal, glad to be along for the ride.

[BleedCardio]

Thought this was a Candy store and there's actual running & lifting going on in here too. Wow. Crazy world.....In bro.

Hey Robert! How is the shoulder and are you able to lift yet or still PT? Is your log back up to? Will need to check it out (another vanished log)


Didn't notice any of the posts with all the hot women all over the place but I'm sure you are doing work. :D

Just playing definitely subbed for the ride.

Haha! FOCUS!! How's your cut going broski?

[SeanCC]

Hello good sir, I see you are still doing this running thing. Subbed in

[wabeer1]

Good strategy to ease back into front squats, especially after a 8 week break and post deads. How da the wheels pull up today?

[BleedCardio]

Hello good sir, I see you are still doing this running thing. Subbed in

All the familiar faces are in.
http://i1184.photobucket.com/albums/z323/Rj_Cranium/whateve.gif



Good strategy to ease back into front squats, especially after a 8 week break and post deads. How da the wheels pull up today?

Legs are feeling fine. Back is a lil sore though from the deads.

[BleedCardio]

Outdoor Run: 5.57Miles 44:27 / 08:00 pace


Notes: Back was a little bit sore today from deads. Took about a 1.5 miles to get loose and then was feeling okay.


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo-9.png

[BleedCardio]

Picked up some goodies. I've had the Sports Beans and they're awesome. Wanna see how these Cliff Shots are.

http://i841.photobucket.com/albums/zz333/msd8683/photo-10.jpg

[mab23]

sports beans - I had about 4 paces during my last marathon

and damn these girls be hawwwt!!!

[BleedCardio]

sports beans - I had about 4 paces during my last marathon

and damn these girls be hawwwt!!!

I tink u mean packages not pieces, roit? And you don't like the sports beans? Blasphemy! Things are f'in delicious!

[BleedCardio]

June 09, 2011

Warmup:10 minutes on elliptical
Seated DB Shoulder Press:
55sx10
60sx8
60sx8
60sx8
DB Front Raises:
25sx10x3
BB Upright Rows:
70x10x3
-superset with-
DB Lateral Raises:
20sx8
17.5sx8x2
Smith Reverse Shrugs
2pps+10 x10x3

Treadmill Run (Pace): 3 miles. 23:26 7:48 pace

**Notes** No pre-workout or caffeine pre gym. Was a little rough getting going, but once I got in the groove I was feeling good. 3 miles is my max on treadmill, maaaaaybe 4 mile. But Gawd that sht is boring!


Daily Eye Candy (2-fer Thursday!) :D
http://i841.photobucket.com/albums/zz333/msd8683/photo-11.pnghttp://i841.photobucket.com/albums/zz333/msd8683/photo1-5.png

[icdouble]

Hey Robert! How is the shoulder and are you able to lift yet or still PT? Is your log back up to? Will need to check it out (another vanished log)

3 months post-surgery, shoulder's still weak (5 lb side raises max) and still in pain most days, but no biggie. Getting better every week. No more P/T, did about 15 sessions and range of motion is pretty good so now it's all about getting strength back and letting the healing process complete. Probably 4-5 months more and I should be completely back to normal strength. Log is back up but my numbers are laughable ATM. Logging is more just for me to keep track of my progress. If someone can benefit from looking at it, great, but I prefer yours and some others. Good luck on the marathon training - awesomeness. I'm along for the ride.

[BleedCardio]

3 months post-surgery, shoulder's still weak (5 lb side raises max) and still in pain most days, but no biggie. Getting better every week. No more P/T, did about 15 sessions and range of motion is pretty good so now it's all about getting strength back and letting the healing process complete. Probably 4-5 months more and I should be completely back to normal strength. Log is back up but my numbers are laughable ATM. Logging is more just for me to keep track of my progress. If someone can benefit from looking at it, great, but I prefer yours and some others. Good luck on the marathon training - awesomeness. I'm along for the ride.

^^^the bold is what matters. Slow progress, is still progress. Glad to hear you're getting healthy though. Who cares about the numbers, keep track of what you're doing and keep improving. The fact that you've kept pushing through all of this is motivational, imagine the story you'll be able to tell when you reach your goals.

[BleedCardio]

June 10, 2011

Warmup:10 minutes on elliptical
Dips
BWx15
+45x12
+70x10
+70x10
BWx15
Rope Pressdowns:
45x12x3
V-Bar Pressdowns:
90x10x3
Skull Crushers:
85x10x3

finished with some abs and jumping rope.


**Notes** Tri's have been feeling neglected. Today is technically an off day, but wanted to hit some triceps isolation.


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo-12.png

[SeanCC]

Jealous of those dips, strong as fck on those man. 70x10 is awesome.

[BleedCardio]

Jealous of those dips, strong as fck on those man. 70x10 is awesome.

will trade for your rows

[BleedCardio]

Outdoor Run: 8.0Miles 1:03:36 / 07:56 pace

http://www.classic80sfilms.co.uk/sitebuildercontent/sitebuilderpictures/frogger.gif
Notes: HOA yard sale day. Lots and lots of cars cruising around window shopping. Felt like Frogger today. Saw a lil rattlesnake today, summer is almost here. First time running 8 miles in months, felt good though. Should have done 5 miles today, but flip flopped due to some possible drunkeness today may affect tomorrow :D Not sure Higdon would approve.


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo2-1.png

[wabeer1]

Even with the athletic focus - your poWa to weight ratio remains el strongo...dips are proof of this. Impressed!

[BleedCardio]

Even with the athletic focus - your poWa to weight ratio remains el strongo...dips are proof of this. Impressed!

Thanks P. Dips have always been my bread & butta!

[BleedCardio]

Outdoor Run: 4.47Miles 34:45 / 07:46 pace

Notes: Hot & hungover FTL. And my calves cramped up round mile 2. Not a good one today


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo3.png

[BleedCardio]

June 13, 2011

Warmup:10 minutes on elliptical
Incline Bench:
135x10
155x10
165x10
175x8x2
-superset with-
Standing DB Curls:
35sx12x3
Flat Bench:
135x10
165x10
175x10
175x8
-superset with-
Cable Curls:
100x10x3
Machine Flys
160x10x3
Hanging Leg Raises
3 sets x 15

Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo4.png

[BleedCardio]

06/14/2011
http://i841.photobucket.com/albums/zz333/msd8683/photo-13.png


Notes: Pushed the pace today. Calves are still sore, but nothing too bad. Not really too sure what the deal was. Didn't have the motivation to lift today


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo1-6.png

[SeanCC]

Nice fast paced run there, those are hard for me to get up for always

[mab23]

dude loving the cleavage and almost sub 6 min pace - I think you would burn me in a 5k run ! keep it up

3:30 marathon............... youll be running a BQ time sub 3:10

[BleedCardio]

dude loving the cleavage and almost sub 6 min pace - I think you would burn me in a 5k run ! keep it up

3:30 marathon............... youll be running a BQ time sub 3:10

yeah right bruddah. 10k time and beyond is much different then my 5k time!

[BleedCardio]

06/16/2011
http://i841.photobucket.com/albums/zz333/msd8683/photo-14.png

Notes: Missed yesterday's run, which just means I'll be running tomorrow too! Calves feel 100% though. Tried the Cliff's Shot Mocha this morning pre-run, tasted good, but God the texture of those things are awful! GU too, it's like a bit giant wad of snot in my mouth.


Daily Eye Candy :D
http://thechive.files.wordpress.com/2011/06/great-ass-56.jpg?w=500&h=333

[BleedCardio]

June 17, 2011

Warmup:10 minutes on elliptical
Pullups:
BWx10x3
Dips:
BWx15
+45x12
+70x10x2
HS Shoulder Press:
45x12
55x12
65x10
65x10
(each side)

Treadmill Run: 3 miles. 22:23 minutes

**Notes** Lifting motivation is at an all time low. I might take a week or two off. Really had no desire to lift other then hitting some pullups and dips.


Daily Eye Candy :D
http://thechive.files.wordpress.com/2011/06/beautiful-redheads-23.jpg?w=500&h=754

EDIT: time was 22:23. I didn't have my phone when originally entering. Fixed

[mab23]

3 miles - 23 mins good job brah

I did 2 miles in 12:48 today and thought of your 3.3 mile run at a 6:09 pace - your going to smash 3:30 - probably qualify for Boston

[BleedCardio]

3 miles - 23 mins good job brah

I did 2 miles in 12:48 today and thought of your 3.3 mile run at a 6:09 pace - your going to smash 3:30 - probably qualify for Boston

Damn dude. That's hustling for 2 miles. My actual time today 22:23. I'm pretty sure there is no way I'm qualifying for Boston. I think my age bracket is still the same as yours.

[BleedCardio]

June 18, 2011

Outdoor Run: 4.?? miles. ??? minutes

**Notes** Yikes! Got the bubble-guts 4 miles in, tried to keep pushing to 5 miles (no pun intended) but had to make a B line back home and to the sh!tter. :eek:


Daily Eye Candy :D
http://thechive.files.wordpress.com/2011/06/a-burn-bra-8.jpg?w=500&h=332

[SeanCC]

Lol'd @ your love for the texture of those clif shots, yeah man that **** is gross haha.

Having to sh!t in the middle of a run is so annoying, luckily there are bathrooms all over the place here in case its a real emergency but it still sucks. Happens to me a lot :mad:

[BleedCardio]

Lol'd @ your love for the texture of those clif shots, yeah man that **** is gross haha.

Having to sh!t in the middle of a run is so annoying, luckily there are bathrooms all over the place here in case its a real emergency but it still sucks. Happens to me a lot :mad:

I run mainly through neighborhoods. If desperate, I'd started knocking on doors! I don't know why sometimes I have stomach issues. I'm sure it had
something to do with drinking last night :rolleyes:

[braggable]

Subbed in for cardio-spiration and daily eye candy!

[wabeer1]

Checkin in M!

Sometimes you need to reset and take time off from training - will do you good!

Lolz at running accidents...have had some close calls as well!

Eye candy is strong in this journal haha!

[mab23]

yeah right bruddah. 10k time and beyond is much different then my 5k time!

just keep at - your speed will start to stay consistent longer - I doubt I can run a 5k time as fast as you and I broke 3:30

[BleedCardio]

Subbed in for cardio-spiration and daily eye candy!

Thanks broski! Maybe you can help get this above a 3 star thread ;)


Checkin in M!

Sometimes you need to reset and take time off from training - will do you good!

Lolz at running accidents...have had some close calls as well!

Eye candy is strong in this journal haha!

Thanks P! I don't know why I haven't been able to light my lifting fire. Maybe a few days off will do me some good. I have to go out of town for business this week, so may be forced to take some time off any way.


just keep at - your speed will start to stay consistent longer - I doubt I can run a 5k time as fast as you and I broke 3:30

I hope you're right

[braggable]

Thanks broski! Maybe you can help get this above a 3 star thread ;)


I rated it 5 stars for the Eye Candy alone! ;)

J/K, great work. Keep it up!

[BleedCardio]

06/19/2011
Outdoor Run: 9.5 miles: 1:13:54 07:46 pace

Notes: Felt good. I'm getting close to double digit miles again. My stomach was rotten all day yesterday, so I was a little worried about a repeat performance today, but it was all good


Daily Eye Candy :D
http://thechive.files.wordpress.com/2011/06/middle-nowhere-61.jpg?w=900&h=675

[nads786]

subbed for running motivation

[BleedCardio]

subbed for running motivation

glad to have you bro

[BleedCardio]

June 21, 2011

AM -
Outdoor Run: 3.08 miles / 24:39 minutes / 8:00 pace[/color]

PM
Warmup:10 minutes on elliptical
Cable Crunch:
100x25x
Decline Crunch:
+25x25x2
Crunches:
25x2
Crunch Machine:
70x25x2

Flat Bench
135x10
185x5x2
200x5x1
205x4

Widegrip Pullups
BWx10x3

BW Dips
x25
x20

BW Chinups
x8x3

**Notes** In Orange County this week. New roads, different gym. Had to deal with stoplights which is a pain in the ass. Weighed in at 172 at the gym, which I was a bit surprised by.


Daily Eye Candy :D
http://thechive.files.wordpress.com/2011/03/sexy-girls-yoga-pants-2.jpg?w=500&h=375

[braggable]

Nice training session broseph. Fukc, I used to HATE dealing with inner-city running back in the day!

brb, running in circles around the same block just so I don't have to cross any streets!

[BleedCardio]

Nice training session broseph. Fukc, I used to HATE dealing with inner-city running back in the day!

brb, running in circles around the same block just so I don't have to cross any streets!

haha, considering doing that tomorrow! ugggh

[nads786]

bro how long did it take for you to work up to running nearly everyday? I just started running for the first time since track in HS, and when I run 2 days in a row my knees are fuked!

[BleedCardio]

bro how long did it take for you to work up to running nearly everyday? I just started running for the first time since track in HS, and when I run 2 days in a row my knees are fuked!

Well, I first started running several years ago when I was looking to lose weight. But it's like anything else, start slow and make gradual increases and improvements. A great beginner program is Couch to 5K. You can google it. I recommend having a good pair of shoes as well.

[nads786]

Well, I first started running several years ago when I was looking to lose weight. But it's like anything else, start slow and make gradual increases and improvements. A great beginner program is Couch to 5K. You can google it. I recommend having a good pair of shoes as well.

nice, I can actually run 5k now, I'm just looking for the right frequency for me, it seems back to back is murder on my knees, I'm sure I'll need time to adjust

[SeanCC]

New roads and scenery are nice but the stoplights do indeed suck. Just in the OC til the end of the week?

[BleedCardio]

nice, I can actually run 5k now, I'm just looking for the right frequency for me, it seems back to back is murder on my knees, I'm sure I'll need time to adjust

You may try icing your knees when you're done and can look into a "jumper's knee" brace. I've had some friends that have had some success with those.


New roads and scenery are nice but the stoplights do indeed suck. Just in the OC til the end of the week?

The flat roads were nice. Would have been nice if I was closer to the beach. I actually came home today, will go back tomorrow again but just for the day. Quick trip.

[BleedCardio]

06/22/2011
Outdoor Run: 5.01 miles: 40:34: 08:05 pace

Notes: Only had to deal with traffic signals at a couple of intersections, found a wash basin that I ran along. Had a nice bike/running trail. Got to say good morning to all the local vagrants and bums :D


Daily Eye Candy :D
http://thechive.files.wordpress.com/2011/02/a-girls-mirror-cameras-2-14.jpg?w=499&h=393

[braggable]

Nice run bro. Great pace.

And wow on da eye candy! :D

[BleedCardio]

Nice run bro. Great pace.

And wow on da eye candy! :D

:D yeah buddy

[BleedCardio]

June 24, 2011

Warmup:10 minutes on elliptical
Seated Calf Raises:
3 sets of 15 w/ 110lbs
Decline Oblique Crunch:
2 sets of 25
Hack Squat (HS Machine):
1 set with 1 plate and a quarter for 10 reps. Then 2 more sets with a plate and 35 for 10 reps each.
Hanging Oblique raises:
2 sets of 25
Leg Extensions
3 sets of 12 with 165lbs
-supersetw/
Lying Leg Curls
3 sets of 12 with 85lbs
Single Arm Cable crunches
2 sets of 25 w/ 50lbs
-supersetw/
MB Twists
2 sets of 25 w/ 10lb ball

Treadmill: 3.0 miles: 23:04

**Notes** I'm not going to kill the wheels anytime soon, but I still want to get some work in on them. That being said, I need to stop fuking around and up the intensity all around. I've been lacking motivation and intensity for too long now. I don't know why my head got fuked up, but it is about time I snap out of it.


Daily Eye Candy :D
http://thechive.files.wordpress.com/2011/06/hot-young-celebs-10.jpg?w=500&h=375

[braggable]

Great leg session bro! Some strong numbers in there. Totally feel you on intensity. Its key! No worries, just get your head back into it and you will be fine. Once you are set mentally, the physical aspect will follow.

[BleedCardio]

Great leg session bro! Some strong numbers in there. Totally feel you on intensity. Its key! No worries, just get your head back into it and you will be fine. Once you are set mentally, the physical aspect will follow.

Thanks T, not quite great status though lol. But pretty. pretty. pretty good. ;)
Totally right about the mental aspect!!!

[BleedCardio]

06/25/2011
Outdoor Run: 6.10 miles: 46:45: 07:40 pace

Notes: Pace was on point. Like I mentioned yesterday, not going crazy with leg lifts so overall no real DOMs, except hammies were a bit sore.


Daily Eye Candy :D
http://www.brobible.com/files/images/buzz/imogen-thomas-2(1).jpg

[nads786]

the pictures are getting progressively hotter

[BleedCardio]

the pictures are getting progressively hotter

Gotta give my few subscribers a reason to check in ;)

Got some food pron from this morning I need to load (posting from my phone FTL). Bagel egg sammich. Egg + Pepper Jack Cheese + ham and the secret is a lil chipotle mayo!

[wabeer1]

I am glad that I checked in, the quality is outstanding!

Btw, great running!

Also, added a 5 stellar rating as well!

[BleedCardio]

I am glad that I checked in, the quality is outstanding!

Btw, great running!

Also, added a 5 stellar rating as well!

Thanks P!

[BleedCardio]

06/26/2011
Outdoor Run: 6.09 miles: 48:03: 07:53 pace

Notes: Same exact course as yesterday, but 13 seconds added on to my pace. Hammies and hip flexors are tight as hell.


Daily Eye Candy :D
http://thechive.files.wordpress.com/2011/06/hot-young-celebs-1.jpg?w=500&h=504

[BleedCardio]

June 27, 2011

Warmup:10 minutes on elliptical
Decline BB Bench:
135x10
155x6
175x6
205x5
Incline DB Bench:
60sx10
70sx8
75sx7
80sx0
75sx6
Chest Supported DB Rows:
45sx10x2
50sx10x2
Rear Delt Machine:
100x12
95x12x2

Ab Crunch Machine:
65x25
85x25
Cable Crunches:
85x25x2

**Notes** Finally feel focuses and motivated this morning. Felt good, like I had a purpose. I'm happy that I could hit 205 on decline. Not so happy about the 80s on incline, but not too mad about it. If I had a spot to get them up, I could have gotten 4-5 reps I'm sure.


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo-16.png

Some Food Porn

From Saturday: Plain Bagel thin, Ham, Pepperjack Chz, Egg, & Chipotle Mayo:
http://i841.photobucket.com/albums/zz333/msd8683/photo3-1.jpg
http://i841.photobucket.com/albums/zz333/msd8683/photo2-3.jpg

This Morning: Whole Wheat English muffin, ham, egg, & avocado
http://i841.photobucket.com/albums/zz333/msd8683/photo-17.jpg

[SeanCC]

Nice on the decline, pushing good weight there on that.

^Avocado FTW, makes everything better

[mab23]

love avocado - I eat one almost everyday

liking the food porn

[wabeer1]

Great work on incline, specially after decline. Food pron is strong in ere as well!

[BleedCardio]

Nice on the decline, pushing good weight there on that.

^Avocado FTW, makes everything better

Heck ya, should be alot cheaper for you know that you're on the right coast!



love avocado - I eat one almost everyday

liking the food porn

do you sprinkle garlic on it first ;)


Great work on incline, specially after decline. Food pron is strong in ere as well!

meh, 80s left me wanting more. No biggie!

[BleedCardio]

06/28/2011
Outdoor Run: 6.27 miles: 48:33: 07:44 pace

Notes: 6 miles is getting pretty easy. 11 miler on the plan this week, that should be interesting.
Hitting Transformers at midnight tonight.....working out at 5am is doubtful tomorrow


Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo1-7.jpg

Food Porn:
In & Out Burger:
Fries "Animal Style"
http://terrapintrail.com/files/2009/08/Animal-Style-Fries.jpg
Double Double w/ grilled onions
http://lh5.ggpht.com/_xOOlnjRL-bk/TJAewtECrMI/AAAAAAAABlk/7ZXqb1LZLP8/s800

[braggable]

Nice 6 mile pace bro. Good job.
BTW, both your food and non-food pr0n are outstanding.

[icdouble]

Daily Eye Candy :D
http://i841.photobucket.com/albums/zz333/msd8683/photo1-7.jpg

Food Porn:
In & Out Burger:
Fries "Animal Style"
http://terrapintrail.com/files/2009/08/Animal-Style-Fries.jpg
Double Double w/ grilled onions
http://lh5.ggpht.com/_xOOlnjRL-bk/TJAewtECrMI/AAAAAAAABlk/7ZXqb1LZLP8/s800

All three of these photos are making my no-no spot tingle....

[riaden]

any new update?

[mab23]

Heck ya, should be alot cheaper for you know that you're on the right coast!




do you sprinkle garlic on it first ;)



meh, 80s left me wanting more. No biggie!

actually I - cut the avocado into 4 quarters and I eat 1 raw garlic clove with each quarter and some tapatio sauce [srs]

[blacktegu]

Good work so far brah! Sub'd

[Triskelion]

Damn, why did I never look at this thread before. Reps on the food porn/eye candy, I should've thought of that when I made my log haha.

I'm also impressed by your lifts/run times. I'm hoping I can get similar results by the end of this year while being around your weight.