Trivium: Bench 315, One-Arm Pullup, Run a Marathon

[BipolarBrah]

I would barely call this a workout. Last exercise before my marathon this Sunday. Let us begin the shameless carb loading

Pulldown machine
5x8

Chest press pully, machine
5x8

Bicep Curl pully, machine
4x10

Tricep pushdowb pully, machine
4x10

Run 2 miles, 18.5 min
9:15/mile pace

[BipolarBrah]

26.2 mile run/3:57:15
9:04/mile
2:01:00 at 13.1 - negative split!

(Twin Cities Marathon, Minneapolis/St. Paul MN)

I performed in the 51st percentile for my age group and gender, so right at average. I'm very happy with my time, and glad to have met my goal of a sub-4 hour marathon

I was well fed before the run. Ran the first 10 miles with a friend then I split from her to run at a faster pace. Hit the wall earlier than expected at mile 20, but ran through it without stopping to walk. Totaled 300 calories in gatorade, gummies and gels at mile 10, 15, and 19 and stayed well hydrated throughout. Poured cold rain as I finished. Ate a nut roll, potato chips, and chocolate milk at the end of the race. Took a warm shower at my cousin's place. Went to lunch with cousin and parents, ate hot soup and chamomile tea. Took a one hour nap.

My left knee joint is painful and the bottom of my right foot is bruised. Neck and biceps are also sore. Calves cramp when I use the stairs or stand up. Advil has helped a lot.

What a great time! Can't wait to start squating and deadlifting again. I'm going to continue running the next month and transition to HIIT on treadmill/bike during the winter. Next goal: Bench 315 while working on one arm pullup technique. Purchased a tub of creatine and will begin supplementing that within the next couple weeks (I've used it before, I respond very well)

[BipolarBrah]

Easing back into weightlifing. Today is the first day I feel up for any exercise (it's been four days since the marathon)..

Benchpress
175x8+
185x8+/-

WG Pulldown
170x10+

Barbell Shrugs
(165x15)x3

Skullcrushers overhead
(65x12)x4

DB Curl
35x8

I've been eating like a horse the past few day. I filled out well with a pump but I still felt weak from the run.

[BipolarBrah]

HIIT stationary bike
15 min, 4.5 miles
(30s on/90s off)x4

Row stationary
5 min

Stretch dynamic
10 min

Walk/Run
5 min about half mile. Right foot immediately began to pain.

[BipolarBrah]

Pullups
(BWx10)x3
(BWx8)x3

Pushups slow, paused reps
6x10

HIIT stationary bike
20 min, 6 miles
(30s on/90s off)x5

[BipolarBrah]

Bench Press 5/3/1
100x5
130x5
155x3
165x5
190x5
215x7 + same weight and reps as last cycle, but improved (finished with a + rep). no spotter today.
(155x8)x5+/-

Barbell Rows
(115x8)x2
(135x8)x2
(155x8)x2
(115x10)x2
I'm so weak with these. Looking forward to increasing strength here.

Lateral/Front Raises
10x10/10
15x8/8
20x6/6
25x6/6+

feels good to have most of my energy going into weight lifting instead of running.

[BipolarBrah]

Haven't done any cardio since Monday. Happy to get into the gym. Foot and knee are feeling great.

with a friend

Deadlift
(135x5)x3
185x5
225x5
255x3
275x10+/- all out
(225x5)x2

Squat just reminding myself of the motion, as its been awhile
(135x5)x3
(185x5)x2

Wide Grip Pulldown
175x10+ -> 190 next time

DB Shrugs
(45x20)x4

[BipolarBrah]

Bike stationary
30 min, 10.5 miles
21mph
HR was at 150-170bpm

Dynamic stretching
10 min

HIIT sprints
x4 70-80% run sprints, walks
no sign of foot/knee pain

[BipolarBrah]

Pullups
(BWx8)x8

Dips
(BWx10)x5

Pushups
x10x3

Curls EZ Bar
35x8x2
55x8x2

Pushdowns
2x8

Wrist curls standing db
2x12

[BipolarBrah]

4 miles, forgot to time myself
felt nice. no pain in foot, slight ache in knee near the end

[BipolarBrah]

Bench 5/3/1
100x5
130x5
155x3
180x3
205x3
230x4+/-

Barbell Row
(115x10)x2
(135x8)x2
(175x6)x2-
(135x8)x2

Rear delt fly machine
150x8+
165x10+/-

DB Shrugs
(55x15)x2

[BipolarBrah]

Stationary Bike HIIT
15 min, 5 mi
30on/90off x6

Run HIIT
2 miles
run/walk

[fluidZ]

Stopping in because I misread title, thinking you were doing one-arm 315 bench..

also, AT has two hydrogen bonds, but GC has three... how did you make a triple equals, and are you a biology nerd too?

EDIT: just saw your sig. lol.

EDIT EDIT: just saw your a plant person from page 1. boo :]



I gave up being a smarty reading non-fiction years ago... Being overly-intelligent was depressing.

I still get excited each year when a new micro textbook comes out though Nester FTW anybody?

[BipolarBrah]

Stopping in because I misread title, thinking you were doing one-arm 315 bench..

also, AT has two hydrogen bonds, but GC has three... how did you make a triple equals, and are you a biology nerd too?

EDIT: just saw your sig. lol.

EDIT EDIT: just saw your a plant person from page 1. boo :]



I gave up being a smarty reading non-fiction years ago... Being overly-intelligent was depressing.

I still get excited each year when a new micro textbook comes out though Nester FTW anybody?

My inner geek sent me to graduate school and continues to motivate me!

Reading non-fiction tends to have the opposite effect on me. Helps with depression and makes me feel dumb (the more you know the less you know, type of thing).

[BipolarBrah]

Bench Press
(115x4)x2
(135x4)x8

T Bar Row
(70x12)x2
(105x10)x2
(130x6)x2+

Military Press BB, standing
95x6
105x5+/-

DB Shrug
50x15
60x15
70x14-

[BipolarBrah]

Front Squat
(95x8)x2
(115x6)x2
135x6
155x6+

Back Squat
(155x6)x3

SLD
(115x8)x2
(165x8)x2
(185x8)x2

Calves standing, smith machine
(70x15)x2
(140x15)x2
(190x10)x2
drop sets
working calves felt great. I haven't hit this muscle group since my early marathon training.

Floor crunches

Hanging leg raises
3x12
I've slacked on abdominal work for years, but I want to start improving my core strength

[BipolarBrah]

10 min dynamic stretch warm up

HIIT Run, treadmill
5% incline
3 min off / 2 min on
6 mph / 8-10 mph
30 min, 3.5 miles

10 min swim cool down

[BipolarBrah]

Bench 5/3/1
100x5
130x5
155x3
190x5
215x3
240x2+ my performance felt off, so I decided not push for a third rep. both reps were well controlled.
(155x8)x5+
(also did this 155x8x5 set for cycle 13 week 2 but forgot to record it. I will likely do another week with it.)

Barbell Row
(95x8)x3
(135x8)x3+
185x6-
185x6-- poor sets. progress is very slow on these. there was a day when I could row 225 with ease.. I need to be patient
135x8+

Military Press DB, seated
35x645x6
55x6+
65x6+
75x0 lol. threw them on my shoulders and got stuck. a spotter would have helped nicely.
65x6-

DB Shrug
45x15
55x15
65x15- sometimes these feel out of position and my pectoral/shoulder girdle feels misplaced. I should experiment with where I let my hands hang.
70x15+/-

[BipolarBrah]

Deadlifts
(135x8)x2
(185x6)x2
225x6
(255x3)x3 + overhand grip started to fail near the end, but I'm hesitant to use alternating

Calves standing raises on smith machine
(70x15)x2
(140x12)x2
190x10
210x10 +/-

Hanging Leg Raises
3x12+

Front Squats
(115x8)x2
(135x8)x2

Floor Crunches
3x20

[BipolarBrah]

10 min stretch

HIIT sprints
1/8 mile on / 1/10 mile off
1.5mi/12min

HIIT bike
30s on / 90s off
5.5mi/18min

[BipolarBrah]

Bench Press pause
(95x5)x2
(115x4)x2
(135x3)x8

Row T-bar
70x8
105x8
130x6
(140x6)x2
105x8
70x8

DB Raises lat/front
25x8/8

Pushdown rope

Bicep curl hammer bar

Wrist curl behind back barbell

[BipolarBrah]

20 min dynamic stretching
33 min stationary cycle, 11 miles

[BipolarBrah]

alternated between dips and pullups

Dips
(BWx8)x3
+25x8
+45x8
+60x8+
+70x8+
+70x8+/-
(+35x8)x2
(BWx8)x4+

Pull ups
(BWx8)x3
+25x6
+35x6
+45x6+
+45x6-
(+25x6)x2-
(BWx6)x4+

Shoulder rotations with dumbbells and stretch cool down

I began supplementing creatine last Thursday (Nov 2nd 2017, using micronized O.N.). The first day I consumed 7 grams in cold water. Most of it did not dissolve. I had intense nausea, sweats, and cramps for the next six hours. The last few days I've been consuming about four grams dissolved in hot water with no issues at all. Today's work out I felt a little bit more in the tank and could push out sets quicker. Could be a placebo, but through my experiences with creatine in the past I know I respond well to it.

[BipolarBrah]

Sprints
30s on / ~120-240s off
x8 cycles, 25 min

Bike stationary
6.5 mi, 20 min

[BipolarBrah]

Bench 5/3/1
105x5
130x5
155x3 feeling great, the weight is light
170x5
195x5 peanut
220x5+/- a bit disappointing. thought I had at least 6 reps in the tank. I think I may not have been fully recovered from Sunday's weighted dips.
(155x8)x5+ volume set was easy. focused and (some) pause reps.

DB Row
(45x8)x3
60x8+
75x8+
90x6+
(60x8)x2+ slow, pause reps

[BipolarBrah]

Run 4 miles, 33 min
8:15/mile

[BipolarBrah]

Deadlifts
(135x5)x2
(185x5)x2
205x4
225x4
255x3
(265x3)x4
135x5

Calve Raises standing smith machine
225x12+
245x8+
225x12+

Hanging leg raises
4x12+

Front squat
(115x6)x4

Back squat focused on slow reps, full range of motion
(165x6)x4

[BipolarBrah]

Bench press
(115x5)x2
(135x4)x2
(155x3)x8 + felt like a feather

Military Press DB, seated
50x8+
60x6+
70x6-
35x8

Row seated, close grip
170x8+
210x8-
130x10+

DB Shrugs
50x12x3

Wrist curls barbell, behind back
135x10+
135x10-

[BipolarBrah]

HIIT stationary bike
30s on / 90s off
x10 cycles
10 miles, 30 min

[BipolarBrah]

Pullups alternating grips
(BWx10)x5
(BWx8)x5

Pushups paused
10x5

Dips paused
(BWx10)x5

Tricep pushdown machine, elbow support
150x12+

Curls standing, EZ Bar
90x10- killer set