Strength And Conditioning 4/11/2013

“The Bodybuilder”

Bench Press – 4 x 8-15
Bent Rows 4 x 8 – 15
DB Seated Shoulder Press 4 x 8 – 15
EZ Bar Curls 4 x 8 – 15
Skull Crushers 4 x 8 – 15

No Conditioning(originally planned but after this workout it got thrown out).

I did this one with Melissa, Erin, and Tyler and I have to admit, it was fun! This totally reminded me of training I used to do back in the ’90′s(1990′s for you smart asses).

Strength And Conditioning 4/9/2013

Finally feel good enough to get back to lifting weights. Decided to do some light squats. Here goes:

Warm Up
Stationary Bike – 5:00

Back Squats(perform a set every 2 minutes)
Bar x 10
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Stationary Bike – 5:00 Heart Rate at 130
Rowing – 5:00 Heart Rate at 140

Chicken Fajitas

I use Zite(kick ass app for surfing web articles in a newspaper format), which brought up a recipe from Men’s Health, The recipe however, goes on to ask and answer a question:

“…why do Chili’s, Chevys, Applebee’s, and Baja Fresh all serve versions with more than 1,000 calories? Fattier cuts of meat, oversize tortillas, and hulking condiment trays are to blame.”

The recipe itself is healthy, but then they end by recommending that you “Serve with warm tortillas, guacamole, salsa, and cheese”, thereby, making the meal, yet again, unhealthy. Why unhealthy? The easiest way to jack up your blood sugar and require tons of fat building insulin is to eat tortillas, the flour kind does the most damaage to my blood sugar levels; corn tortillas also screw up my sugars, just not as bad.

So on that note, yesterday I decided to knock out the recipe and it turned out great!


No tortillas or cheese of course. I made a little more than the recipe called for, and also added a ton more veggies(along with the broccoli). I don’t count calories, but my blood sugar was hardly affected at all after eating this meal, so eat up!

Marathon. Done…ish…

This past was the Colorado Marathon. I did it. It’s done.

However. My goal was to run the whole thing. I did not do that. I started having muscle cramps in my legs starting near the halfway point, just like the time I did this same race back in 2007.

In 2007, I weighed around 180 pounds. Why so low? Well, I didn’t lift weights for one, and I didn’t eat that great. Oh, I was running about 50 miles per week. And if you can believe it, the bulk of that training happened on a treadmill. During this race I didn’t consume nearly enough water. I had this “thing” where I would only consume water if I felt thirsty, not before and not consistently. The cramps during this race made more sense.

Fast forward to this past Sunday, Cinco de Mayo 2013. I am usually weighing about 215, I obviously lift weights now, and, except for jogging long distances, I’m in decent shape. I have a torn medial meniscus that needs fixing in my right knee. I’m used to drinking water during workouts. I do the marathon with one goal, just run it no matter how slow. I take a 70 ounce camelback backpack filled with a powerade/water mix. I drink at every aide station. Still, halfway through, the cramping starts.

Melissa asked if I was finally done with the marathon and could now check it off my bucket list. I said yes. But I didn’t really mean it.

I want need to know why my body is cramping at the halfway point.

My training for this one was pretty much strictly strength and conditioning, the workouts I post on this site are what I do. Long slow runs are few and far between. I just don’t do them. So, while it won’t be in 2013 when I do it, I will be taking another approach at the marathon. I’m guessing 2014 maybe, not sure. But the next marathon I run I am running the whole thing, and I’m coming in at under 4 hours.

Strength And Conditioning 4/30/2013

I’m really going to be glad when this marathon is over. My training is in a little bit of limbo this week. I’m ready to start a new strength and conditioning cycle but I know I need to get the run over with first.

Today I decided I’d re-test a workout from the 2011 Open, the chipper event. The workout looked like this:

30 Wall Balls(30# ball)
30 Box Jumps(24in)
30 Snatches(115#)

My score in 2011 was 8:11. On April 5th I re-tested using a 25# ball at 7:25. Today I scored 6:35! Huge improvement, way stoked.

The winning time was 3:32, that’s fast. So after a 6:35 today, I have to figure out how to get faster. I finished the wall balls at about 1:06, 30 unbroken, I’m getting good at these. Box jumps were of the jump and step down flavor. I finished those at around 3:02. So the box jumps I need to cut in half time-wise, need to practice doing them continuously without the step down.

Snatches apparently were my weak spot, I spent over three and half minutes doing 30 snatches. My Isabel(30 snatches with 135 pounds) time was slow and steady at 5 minutes even. At 115# I need to push the gas tanks a little harder and see if I can bang out 30 snatches @115# in under 2 minutes.


I believe in the Central Governor Theory of fatigue. Basically, as a protective mechanism, your brain shuts down your body even if there’s still gas in the tank. Something like this isn’t necessarily what you would want to do every workout, there is a good reason for it if it exists. However, I often think that my own brain shuts down my body way before it should and practicing that extra push is OK.

Strength And Conditioning 4/29/2013

Running. Yep. Today was running for me. 2.4 miles. Just under one tenth the distance I’ll be knocking out this Sunday.

My original goal for this thing back in November was to see if just doing strength and conditioning could prepare me enough for doing a full marathon. Then at some point in December, I decided that I’d need to start running long distance but only a few times per week, like 3 times; one long one on Sunday and two shorter ones during the week.

The plan was going as expected, each week that Sunday run went further and further. Until I had the one run that was just over 10 miles. It hit me. I had entirely forgotten something insanely important. I HATE RUNNING. That was the last long run I did which may have been at the beginning of Feb. Note, the running I speak of is that long slow kind, where it’s mostly mind numbing and not physically taxing, just you…and your thoughts….jogging…slowly….UGH. Sprinting? I like sprinting, that’s fun. The slow stuff sucks.

I still run every week, I get in at least that 2.4 mile run once just so I can remember how much I hate running.

Workout Math *NERD ALERT*

Sometimes the hardest part of a workout is finding exactly how many reps you just completed. math-confusing There is one workout in particular that one of my clients, Kent, did this week that looked like this:

Conventional Deadlift @ 115# x 21,18,15,12,9,6,3
Wall Balls @ 16# x 3,6,9,12,15,18,21

The workout goes like this: 21 deadlifts, 3 wall balls, 18 deadlifts, 6 wall balls, and so on until the end where you do 3 deadlifts and 21 wall balls. After the workout we were trying to figure out how many total reps of each exercise were performed.

Apparently there is some math we can do to easily figure this out. Kent sent me a link to Arithmetic Sequence and I figured we could learn a little more about software at the same time.

The following code(in C#) will calculate the total reps for us using the formulas from Arithmetic Sequence. csharp-seq-calc You’ll notice that I specify the start, 3, the constant difference is specified by diff=3;

I’ve also put a 7 in there,

for(var n=1;n<=7;n++)

since we need to know the number of iterations to perform.

Running the code in Snippet Compiler gives us the following result:csharp-seq-calc-debug-window

In an effort to make this easier I whipped up an html page that allows you to perform the calcs yourself. Check it out.

Strength And Conditioning 4/25/2013


Today was supposed to be a rest day. I really did plan on resting. Then the 6pm crew showed up, 7 of them. Since we were pairing up I decided I’d pair up with Jared. Here was the workout:

Warm Up
3 Rounds of:
10 pushups
15 situps
20 air squats

Bench Press 5 x 12-15
Bent Barbell Rows 5 x 12-15
Overhead Press 5 x 12-15

5 Rounds, each round performed as a team, max 3:00 per round of :
12 Slam Balls @ 30#
9 Box Jumps @ 24”
6 Burpees

The strength portion required all or most of the 5 sets to be completed with your partner in under 10 minutes. This was pretty hard for me, I rarely do rep ranges this high. Starting with overhead presses, Jared and I did most of our sets if not all(i wasn’t really paying attention) with 85 pounds. For 15 reps, this was a pretty good weight. Next up we took on bent rows, using the same weight. These were great, I haven’t had that part of my back that fried for a while, these hit an area that deadlifts, swings and pullups seem to miss. Then we hit the bench. I actually did better than I planned. It’s funny, by the time we got to the bench press, our triceps and shoulders were so fried that the only thing that was helping us out were our chesticles(pecs), so we got a crazy good chest-only workout there.

Conditioning was fast paced, the goal was to go as fast as possible and then rest for the remaining time. Originally I had us doing 2:00 intervals but that would have been way too fast, as it stood with 3:00 intervals we were only getting about 1:30 rest or less.