A funny interesting glimpse into the life of Dave. Topics may include gaming, everyday life, exercise, outdoor adventures, family, trips, work adventures, and pets.
Saturday, April 28, 2012
Strong lift this morning
Felt great to get in some low rep heavy sets this am. Was glad to find that I didn't lose all my strength with the weight loss. Now it's time to go consume mass amounts of meat for the rest of the day in hopes of making some gains.
Friday, April 27, 2012
Wednesday, April 25, 2012
Chick Fil-A Race
Here is a link to our photos and a little video footage from the race!
Tuesday, April 24, 2012
Operation Ragnar Update
Operation Ragnar
Mon- Running 6mi minimum*
Tues- Notre Dame Lift
Wed- Notre Dame Lift
Thurs- Running 5mi minimum*
Friday- Crossfit WOD or outdoor workout *
Saturday- Power Tower AMRAPS/Running 5mi minimum/Cycling alternating every other week
Sunday-Recovery
*Roman chair x50
Dave
Sent from my iPhone
NOTRE DAME ADVANCED WORKOUT
NOTRE DAME ADVANCED WORKOUT
MON/THUR
I. Warm-up: stretching and flexing
II. 1. 5 sets of leg extensions x12
2. 5 sets of leg curls x12
3. 5 sets of squats x12
4. 3 sets of hack squats x12
5. 3 sets of lunges x12
6. 3 sets of donkey toe raises x15
7. 3 sets of seated toe raises x15
III. Cool-down: stretching and flexing, 100 sit-ups, 100 leg raises
TUE/FRI
I. Warm-up: stretching and flexing
II. 1. 6 sets of flat bench x12, 10, 5, 5, 5, 8
2. 5 sets of close grip bench x8-12
3. 3 sets of pullovers x12
4. 5 sets of dumbbell inclines x8-12
5. 3 sets of dumbbell flies x12
6. 5 sets of dips x15-25
7. 3 sets of lat raises/super-set with 3 sets of upright rows x12
8. 5 sets of reverse incline flies/super-set with 5 sets of dumbbell press x8-12
9. 5 sets of dumbbell tricep extensions x8-12
10. 5 sets of tricep pull downs x 8-12
11. 3 sets of deadlifts x12
III. Cool-down: 100 sit-ups, 100 hanging frogs, 100 side bends
Wed/Sat
I. Warm-up: stretching and flexing
II. 1. 5 sets of wide grip chins super-set with 5 sets of T-bar rows x12
2. 5 sets of cable rows x12
3. 5 sets of incline curls x8-12
4. 5 sets of standing bar curls x8-12
5. 3 sets of concentration curls x8-12
6. 3 sets of preacher curls x8-12
7. 3 sets of reverse curls x8-12
III. Cool-down: 100 incline sit-ups with a weight on your chest, 100 hanging frogs, 100 side bends
Dave
Sent from my iPhone
MON/THUR
I. Warm-up: stretching and flexing
II. 1. 5 sets of leg extensions x12
2. 5 sets of leg curls x12
3. 5 sets of squats x12
4. 3 sets of hack squats x12
5. 3 sets of lunges x12
6. 3 sets of donkey toe raises x15
7. 3 sets of seated toe raises x15
III. Cool-down: stretching and flexing, 100 sit-ups, 100 leg raises
TUE/FRI
I. Warm-up: stretching and flexing
II. 1. 6 sets of flat bench x12, 10, 5, 5, 5, 8
2. 5 sets of close grip bench x8-12
3. 3 sets of pullovers x12
4. 5 sets of dumbbell inclines x8-12
5. 3 sets of dumbbell flies x12
6. 5 sets of dips x15-25
7. 3 sets of lat raises/super-set with 3 sets of upright rows x12
8. 5 sets of reverse incline flies/super-set with 5 sets of dumbbell press x8-12
9. 5 sets of dumbbell tricep extensions x8-12
10. 5 sets of tricep pull downs x 8-12
11. 3 sets of deadlifts x12
III. Cool-down: 100 sit-ups, 100 hanging frogs, 100 side bends
Wed/Sat
I. Warm-up: stretching and flexing
II. 1. 5 sets of wide grip chins super-set with 5 sets of T-bar rows x12
2. 5 sets of cable rows x12
3. 5 sets of incline curls x8-12
4. 5 sets of standing bar curls x8-12
5. 3 sets of concentration curls x8-12
6. 3 sets of preacher curls x8-12
7. 3 sets of reverse curls x8-12
III. Cool-down: 100 incline sit-ups with a weight on your chest, 100 hanging frogs, 100 side bends
Dave
Sent from my iPhone
Sunday, April 22, 2012
Operation Ragnar
Latest training schedule-
Operation Ragnar
Mon- Running 6mi minimum
Tues- Notre Dame Lift
Wed- Notre Dame Lift
Thurs- Running 5mi minimum
Friday- Crossfit WOD or outdoor workout
Saturday- Power Tower AMRAPS/Running 5mi minimum/Cycling alternating every other week
Sunday-Recovery
Dave
Sent from my iPhone
Saturday, April 21, 2012
Blythe's first jogging stroller 5k
Blythe and I ran a 25:50 at Epps Bridge this morning. We both had fun seeing how many folks we could pass with her jogging stroller. Many comments were made as we went by people. The announcer even called us out coming across the finish because we were racing some guy who was wheezing trying to beat us....Blythe and I smoked him lol!
Saturday, April 7, 2012
"A father… knows exactly what those boys at the mall have in their depraved little minds..."
Taken from Walterteach..thx!
- Bill Cosby
Sent to you via Google Reader
"A father… knows exactly what those boys at the mall have in their depraved little minds..."
"A father… knows exactly what those boys at the mall have in their depraved little minds because he once owned such a depraved little mind himself. In fact, if he thinks enough about the plans that he used to have for young girls, the father not only will support his wife in keeping their daughter home but he might even run over to the mall and have a few of those boys arrested."- Bill Cosby
Dave
Sent from my iPhoneRecovery workout
So...with a tweaked LCL, this has become the new workout until it heals. So ready to run and front squat again....
Friday, April 6, 2012
Thursday, April 5, 2012
Wednesday, April 4, 2012
Monday, April 2, 2012
Exhausting run..
So, for some reason I thought it would be cool to do crossfit's FRAN before runners group tonight...bad idea number 1. Bad idea number two was choosing to run a 10k with a vet marathoner tonight. He blasted me with his pace and I felt like a loser from "The Biggest Loser" during most of the run. It's always nice to get a reality check like that from time to time. It helps keep your definition of fitness in check...but boy was it painful. I always like to try and learn something from vet runners and tonight it was finding out the answer to my continuing problem of what to do for maintenance runs. Sine I finished my last two half marathons I have not been sure about the mileage I should keep up between race training plans. Tonight I was told that it's always good to keep a strong 10k under your belt because it's so easy to build up to the half distance from there. So, from now on..I'll make sure to hit the 10k on at least 1/3 of my run days each week.
Scaled FRAN
Pre-run session with crossfit's FRAN might not have been the best idea. I had no idea how bad thrusters would be....now I'm just hoping to survive tonight's run. Needless to say I did not get all the reps in my three rounds of FRAN. New goal: 21 continuous reps of 95lb thrusters!
Mr. Clipty Clop
Check out this video on YouTube:
http://www.youtube.com/watch?v=KBmxSXkRPY4&feature=youtube_gdata_player
Dave
Sent from my iPhone
Hanging and talking with Dad on his day off
Check out this video on YouTube:
http://www.youtube.com/watch?v=qMHwZYXop88&feature=youtube_gdata_player
Dave
Sent from my iPhone
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