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NS Fitness/Training Log

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bangarangmules
Posts: 5065 - Karma: 84
I know that NS is a very active community, and there are many athletes that excel in different sports on top of skiing. I thought that it might be a cool idea to have a place for everybody to share their workouts or training. I'm a runner and have been keeping logs on my training for the past 5 years or so, and I'm sure there are plenty of other athletes doing similar things for other activities.

Whether you're a casual or competitive athlete, this would be a great place to claim a good workout, vent about a shitty workout, and motivate each other. Any bikers, swimmers, runners post up your workouts. If you're lifting for football, cross training for soccer, or going for a hike get in here too. Really anything flies, just a place to share, keep track of, and see how fit Newschoolers really is.

So just post up what your workout was, how it went. And maybe any short or long term goals you might have.

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Click for larger image




So to start out, today I ran 6.52 miles in 42:23. Felt pretty good. It was hot, but I was running along Lake Ontario so there was a nice breeze to keep me somewhat cool. After a few setbacks it feels good to get a decent paced run over 6 miles to kick of summer training.

Overall goals: get fit over the next 6 months and shoot for personal bests in the 5k and 10k. Immediate goal: get back in shape and train consistently after a long nagging hamstring injury.
Jun 18 2012 5:45PM
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malonius_funk
Posts: 2249 - Karma: 1,500
nah not this time. the fastest i've done it though is around 6:30. i find that i can get into a pretty good rhythm on the thrusters, but when it comes to the pull ups its hard for me to stay in rhythm and when i lose that a lot of time is sacrificed. i just gotta keep trying!
Jul 18 2012 9:56PM
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cornholio
Posts: 3952 - Karma: 3,057
i thnk my last one was around 545. probably the only time i've blasted through 21 pullups unbroken. it slowed down after that
Jul 18 2012 9:58PM
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malonius_funk
Posts: 2249 - Karma: 1,500
thats awesome man. i can never get through all 21 straight. good work
Jul 18 2012 10:04PM
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saskskier
Posts: 4772 - Karma: 9,984
That's awesome. I'm terrible at pull-ups. Thrusters suck, but I'm a big dude and they don't kill me nearly as much as pull-ups. I have yet to do Fran.

Today I worked on power cleans from blocks and then more clean technique stuff, ie dropping under a 40kg bar from the high pull position. It definitely helps with speed! Then worked on jerks a little bit.

Then I went home and did a quick metcon. It got the blood flowing and the heart rate up.
- 500m row/50 double unders/400m row/40 double unders/300m row/30 double unders/200m row/20 double unders/100m row/10 double unders. Just over 13 minutes. I'm still pretty bad at double-unders.
Jul 18 2012 10:37PM
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cornholio
Posts: 3952 - Karma: 3,057
pullups are all about the kip and grip. mind over matter after the first 12-15. if i did it again today i'm not sure i could do that good. had 2 big tears in the past month which has got me going to a different grip now

of the olympic lifts i like to do cleans the most. deadlifts are fine, snatches are awkward, ohs are ok but i'd rather do back or front.

double unders are hit or miss for me. I can whip out 30-40 with no problem, or theres days when its 3-5 and i'm slapping myself with the rope.

i had the rare workout the other day with rope climbs- something i'm definitely not proficient at. i did maybe 10 and wore a nice hole in my leg even with long socks. i think i need to learn better technique (and practice)
Jul 18 2012 10:47PM
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saskskier
Posts: 4772 - Karma: 9,984
Of all the CF stuff I've done double unders are getting better, rope climbs are definitely fun, but I love the olympic lifts the most. I'm a pretty big guy so heavy stuff usually works in my favour.

Right now I've been training with a competitive oly lifter, so I've been doing lots of technique stuff. Right now my goal is to get a 100kg snatch (I'm at 90 right now and I've had 94 overhead, but lost it out the back). I'm not sure what I'm going for for my clean and jerk. I got a 115kg clean the other day, so who knows where that will go. I think I'll probably go to some olympic lifting meets this winter and give that a go. Not so sold on the idea of having to wear
Jul 19 2012 12:20AM
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Billups
Posts: 3960 - Karma: 329
Today was deadlift day. I'm on my second week of the first cycle of 5/3/1, and I underestimated my max because I hadn't deadlifted in probably 2-3 weeks, so I maxed out at 3 x 250 which was pretty easy, and 5 x 280. Liking the program so far, I'm really interested to see what kind of gains I start making.

Anyone else use Fitocracy? We could get a newschoolers group going. If it was already mentioned in this thread I apologize, I basically read the first page then hit reply.
Jul 19 2012 12:20AM
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JSiegel
Posts: 493 - Karma: 151
yea ive been pumpin out like 5 sets of 20 reps of 350 squats, not a big deal. a bit of bench to, every other day about 4 sets of 10 reps of 280. and in my spare time i do sets of 50 pullups. It's just a state of mind, ya know, im just a bo$$. i also work bi's, ya know got some 80 pound bells in my crib and a pump some sets out when im watchin the shore. GTL lifestyle baby
Jul 19 2012 1:22AM
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Hamster.
Posts: 1636 - Karma: 26
Bike or run 10-15 minutes before lift.

Chest/shoulders/Triceps then back and biceps every other day, with some leg shit thrown in those workouts.

The first one.
5x5 Bench (switch between incline and flat with decline occasionally)
5x5 Leg Press
5x5 Shoulder (don't know what its called or how to describe it)
2x8 calf raise
2x8 close grip bench
4x5 tricep extension

The second one
5x5 back row
5x5 deadlift
5x5 lat pulldown
2x8 pull ups with resistance
2x8 shrugs
4x5 bicep curls

Every other day, with the warm up.
Jul 19 2012 1:59AM
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jblaski
Posts: 5561 - Karma: 1,027
I love the fact that my weight hasn't changed in almost a month, but my lifts are going up by the week, sometimes twice a week.
Aug 6 2012 11:52PM
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JayDope
Posts: 6842 - Karma: 408
lemme know how ur rotator group muscles r doing after about 6 months of kipping pull ups
Aug 7 2012 12:21AM
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partywithsloots
Posts: 62 - Karma: 14
I hate running, so I've just been lifting for the past couple of months. I must say tho I feel great when I'm in the gym, I have more energy and feel much better. I my work out is arms monay and thursday, back and chest Tuesday and friday, legs and shoulders wednsday. then after three weeks of that I do bi's and backs on Monday and Thursday, tris and chest on Tuesday and Friday, then shoulders and legs wednsday. but I feel I've hit a plateau lately. any advice?
Aug 7 2012 12:33AM
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cobra_commander
Posts: 16909 - Karma: 4,682
My benchmarks are:
Endurance/Work Cap
- 12 mile ruck with 55lb in less than 3 hours (no running) (I can currently do this with 40lbs)
- run 5 miles in 35 min (7min pace), and 2 miles in 12min or less (2mile time is currently 12:35)
- 15 pull ups (chest to bar, none of that kipping nonsense)
- 75 push ups (unbroken) (at 58)
- start linking muscle ups.

strength goals:
Bench - 275lb (lots and lots of work to do here, only getting 225 right now)
Front Squat - 275lb (max was 245 late last week)
Dead lift - 370lb
Squat Clean - 225lb (I did 170 last week, so lots of work to do here)
Squat Clean + Push press - 215lb

I am planning on entering the crossfit open next spring, and would like to be competitive at the regional level (WA state). my current program is made up of 2 work outs a day 5 days a week, with active 'rest' on the other two days. My main workouts cycle through strength, endurance and work capacity, and take about 60min to an hour, 5 days a week. I mix in 2-4 days of crossfit, with 3 days of running (lots of 800m sprints, and one 3+ mile run a week). On sundays I ruck.
Aug 7 2012 4:18AM
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jeremy.g
Posts: 4931 - Karma: 459
just ran 8 miles with about a 7.5 minute pace. feeling good, first half marathon sept 1!! have a ten miler planned for tomorrow
Aug 9 2012 2:17PM
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Nadia.
Posts: 1124 - Karma: 1,104
Speaking of hand tears...

Did "Wendy" last week for the first time, barf. 16:09

Click for larger image

Click for larger image

21,15,12,9,6,3 Back Squat (95 / 55lbs) Shoulder Press (95/55) Pullups Situps No racks, for time.

Let's just say DH biking 2 days later was less than pleasant.




Aug 9 2012 10:31PM
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The_Beekeeper
Posts: 843 - Karma: 302
Ran 14 miles yesterday at a little under 7:30 pace(1 hour 41 minutes). It was really easy, except for this mile long hill that I did in like 6:45 for shits and giggles. Weekly mileage should be around 60 for this week.
Aug 9 2012 10:43PM
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edai
Posts: 4983 - Karma: 4,632
I had a so-so day today, but it was a recovery day as I'd already worked out the 2 days before.

My week:

Tuesday: Nothing special
Wensday: Benched 3x sets of 115 (Could only do like 80 a month ago) (Maxed out at 135)
Thursday: Squatted 3x sets of 185 (HUGE jump for me, 2 weeks ago I was squatting around 100 or 110, that was the fastest increase I've ever made.

Overall I'm definitely getting stronger and I feel almost addicted now that I see progress.
Aug 9 2012 10:49PM
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.cam.
Posts: 1852 - Karma: 48
Maxed out my bench today at 250 and cleaned 245 for two reps but didn't want to try more weight... pretty stoked
Aug 9 2012 10:53PM
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bangarangmules
Posts: 5065 - Karma: 84
Whoops haven't posted in here in a while, glad to see everybody else posting though.

Had a decent run tonight, did 10 miles. The first 4 miles I felt like absolute shit, really dizzy. However things started turning around and just kept picking up the pace and finished my last mile in a 5:31. Felt so smooth.
Aug 9 2012 11:06PM
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Billups
Posts: 3960 - Karma: 329
Squat night. Warmed up with 5 reps at 135, 155 and 185. Work sets were 5 reps each at 200 and 230, then max reps at 265 which ended up being 10 reps. My goal was 7, but I felt strong all through the set so I pushed out 3 extras. Also did some back work including barbell rows, t bar rows and some dumbbell rows.

My goal is to compete in my first powerlifting meet sometime next year, either spring or summer. Lots of work to do until then.
Aug 9 2012 11:48PM
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SSteezle
Posts: 9221 - Karma: 9,939
bumping this thread to help keep me motivated. been running a lot lately, trying to get into distance running and I'm on this iphone app "plan" and I'm hoping to run a half marathon the 20th of september

last 5 days
5.2 miles
7.1 miles
2.3 miles
3.2 miles
4.1 miles

have a 50 minute run tom so I should get close to 30 miles in this week, pretty stoked about it
Aug 22 2012 12:25AM
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saskskier
Posts: 4772 - Karma: 9,984
Snatches and front squats today.

Snatch - worked up to 95kg (209 lbs) which was a new pr. After being stuck at 90kg for months, it was nice to finally move up.
Front Squat - Worked up to 152.5kg (336lbs which was another new pr.
Aug 22 2012 1:26AM
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cobra_commander
Posts: 16909 - Karma: 4,682
I have seen lots of improvement in my front squat. last week I did a 5-5-5-3-3 and worked my way up to 245 for the last set of three.

Squat cleans have also seen tremendous improvement. I have worked closely with a oly lifting coach, and the improvement in my form has me up pushing 200.

I put in a couple days of deadlift work last week, with one session doing max reps for a minute every other minute (10 min) at 275, which was brutal towards the end. I bumped it up to 295 for the last set, and was able to get 5 reps in.
Aug 22 2012 1:56AM
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ScubaSteveFather
Posts: 555 - Karma: 574
Half-marathon and marathon training program enter your race date and target time and it gives you a great workout program that if you stick to it I guarantee you will get your target time (unless you get an injury)

Aug 22 2012 2:03AM
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ScubaSteveFather
Posts: 555 - Karma: 574
Sorry for above post click link to get the excel sheet ^ its safe i promise
Aug 22 2012 2:04AM
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Masta_Baka
Posts: 649 - Karma: 162
i am currently doing this workout.... its kicking my ass but im trying to put on weight so we will see how it goes. http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscle.html
Aug 22 2012 2:15AM
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cornholio
Posts: 3952 - Karma: 3,057
fuck that shit
Aug 22 2012 8:46AM
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no_steeze
Posts: 23992 - Karma: 4,267
i'm getting back into running since i don't have a runners body but i will need to be running hills this fall for rowing. currently i run 5.5 miles in 36 minutes

mostly i've been mountain biking and rowing though
Aug 22 2012 10:20AM
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no_steeze
Posts: 23992 - Karma: 4,267
just did 30 mins of steady state on the erg, now abs -- i like doing ab ripper x, and at 7 im gonna go for a row
Aug 22 2012 3:34PM
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jeremy.g
Posts: 4931 - Karma: 459
Posted this june 18, ran my first half marathon today, 13.1 miles in one hour forty four minutes and eighteen seconds! pretty stoked! tough course with a massive hill miles 5 to 8 and a run back down it. plan to run a 15 mile peak race the 22nd of this month!
Sep 1 2012 10:06PM
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deepfriedtwinkie
Posts: 434 - Karma: 389
boner pushups
Sep 1 2012 10:07PM
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SSteezle
Posts: 9221 - Karma: 9,939
that's pretty quick dude. I've also been doing some distance running lately.

last two weeks- 68.52 miles in 10:31:49. pretty slow but not really pushing for a time, more so just doing it to get in shape and stay active
Sep 1 2012 10:12PM
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cornholio
Posts: 3952 - Karma: 3,057
doing good bro
Sep 1 2012 11:07PM
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715.
Posts: 609 - Karma: 389
gtfo
Sep 1 2012 11:14PM
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Billups
Posts: 3960 - Karma: 329
That might be the most retarded leg day I've ever seen.
Sep 3 2012 1:54AM
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Yung_Gnarley
Posts: 9091 - Karma: 3,016
sounds awesome
Sep 3 2012 2:12AM
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cobra_commander
Posts: 16909 - Karma: 4,682
If you are trying to bulk up without actually achieving any noticeable change in your fitness, it looks to be a good one. If you are looking to get in shape, ie: increase strength, work capacity, and endurance, there are much better options out there. I would avoid most of the crap that populates bodybuilding.com. That site is geared more towards guys who want to look good, than be in any decent shape.
Any training routine that does not focus on squats, deadlifts, and the bench press, is wasting your time. A good sign of being focused more on body building than fitness is machine weights like the leg press. Just fucking squat.
Sep 3 2012 2:22AM
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easy.steezy
Posts: 2931 - Karma: 1,056
Are you from the Utica area?

And I do kettle-bells yo, look dat shit up.
Sep 3 2012 2:26AM
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DizzyG
Posts: 698 - Karma: 296
mtb after school 2 days/week + road riding 1-2 days/week after school + DH MADNESS on weekends!

Sep 3 2012 2:37AM
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LoathesRaisins
Posts: 3612 - Karma: 4,735
Every time I go running, the day after my left knee hurts really bad. Idk whats wrong. I hurt it skiing last February, so idk if that's the problem or if I'm just running incorrectly. Anyone had this happen to them?
Sep 3 2012 3:16AM
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tds103
Posts: 679 - Karma: 74
your left could be weaker than your right, so it becomes sore and more tired easily. I don't know of any knee strengthening exercises, but a quick search on google will get on for you.
Sep 3 2012 7:51PM
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The_Beekeeper
Posts: 843 - Karma: 302
For XC, just did 4 X 1200 with 90 second jogs in between. Hit around 4:00 (5:20 mile pace for those curious) for each. Wasn't too bad actually, I though it was going to suck. First 5K in two years on Tuesday, I'm hoping to break 17:00, so I'll post an update sometime after that. One of the teams at it is our only real contender for the conference title(and breaking our 10 in a row conference championship win streak), so hopefully we can show them who's boss. Wish me luck!
Sep 5 2012 6:22PM
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jblaski
Posts: 5561 - Karma: 1,027
It's a love/hate thing with leg day. The weight I'm using is going up leaps and bounds every week, and I'm squatting more than I ever have before. 225 for reps, max somewhere near 300.

But...I kinda want to puke a lot afterwords, and work will suck a lot tonight.

You win some, you lose some.
Sep 5 2012 6:31PM
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Will_
Posts: 271 - Karma: 110

Good luck. XC is the shit.

just finished:

2x800 with 2 min rest at 2:45

3x torture on our super hilly course, around 1 mile with 600 jog recovery

2x800 at 2:45, 2 min rest

not as hard as 1200s, still tough though.

Sep 5 2012 6:33PM
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The_Beekeeper
Posts: 843 - Karma: 302
Thanks man! And yes it is. Sounds like an interesting workout. My school's course is the flattest one I have ever seen. We have literally one 5 foot tall hill. Where are you from? I'm always on the lookout for NSers at meets, but it's kinda hard to tell.
Sep 5 2012 9:36PM
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jblaski
Posts: 5561 - Karma: 1,027
reviving this thread.

Been having some good workouts lately. Started a new pre-workout (Nano Vapor), not 100% on it yet, but it definitely affects me.

My ORM squat is up over 300 now, which I'm pretty stoked on. But I'm at a huge plateau for bench right now. Anyone have any tricks for breaking through and making gains again??
Oct 25 2012 1:58AM
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cobra_commander
Posts: 16909 - Karma: 4,682
Don't bench for a week.
Oct 25 2012 3:01PM
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cobra_commander
Posts: 16909 - Karma: 4,682
Here is today's workout for a couple guys I am writing programing for:
Oct 25 2012 3:02PM
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cobra_commander
Posts: 16909 - Karma: 4,682
fucking mobile:

1) work up to 2rep max squat (10 min max)

2) 4 rounds for time
5 weighted burpies (@25lb dumbbell each hand)
10m dumbbell crawl (25lb)
10m lunges (25lb dumbbell each hand)

3) run 1 mile, every 200m do 25m of burpies.

They a gonna be sucking.
Oct 25 2012 3:21PM
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Spic-N-SpaN
Posts: 2002 - Karma: 1,465
I do some stretches, 100 jump squats, then jump and spin a few 360s in place going one way then the other, and a ab and arm routine my sister showed me, buy the end you end up doing like 200 crunches and only about 30-40 push ups. I try to do it 3 times a week, but average like 1, any suggestion for other body weight exercises that would help snowboarding (oh shoot I mean Sking) would be appreciated.

I had been riding my bike 20 miles a day twice a week to work and back, but its too dam cold now.


Oct 25 2012 3:35PM
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