10 6 3 EDI, 10-second manual hold, 2 sets
- Lunge with Russian lunge: The first 10 were OK. It all went downhill from there. First, I forgot to pop up immediately after the manual hold (pretty much did that on all exercises today; where was my head?!?). Then it took me forever to complete each jump. By the second set, I was leaning forward and over-thinking everything. I wanted to do it right, but then I was just thinking how tired I was and that I wouldn't be able to do it. So sometimes in the middle of a rep I'd just not jump because I didn't think I could (even though I could do it). Only once or twice did I forget to turn it on at the bottom (although now that I think about it, I shouldn't have to turn my muscles on because I shouldn't ever be turning them off), and the bruise on my knee is evidence of the fact. I couldn't complete the last 3 of either set (left leg) without having to stand between the manual hold and the jumps. Oh, and I kick out rather than up. What in the world.
- Will: standing extreme hamstring with rebounds (yeah, I'm not sure how), 5 on, 10 off through 30.
- Glute ham: The first 6 went well. Actually, in the first set, I went all the way up on all of them with assistance only from myself. However, my upper body was always lagging behind, and I basically was just falling to the ground, not using my hamstrings/quads. Sometimes I wish this were easier, but then I probably wouldn't get any faster or stronger. Maybe I just wish I could do it right all the time.
- Will:1-leg squats, 35-lb plate, 5 on, 10 off through 30.
- Curl: light bar with a 5-lb plate on each side. Again, I curled up correctly but down incorrectly, basically just by letting it fall and not by lengthening my biceps.
- Will: standing curl, 45-lb bar, with rebounds (or was it altitude drop? I don't know the difference), same 5 on, 10 off through 30.
- Bench press: 45-lb bar. I forgot to engage my legs during the first set but did much better the second. The whole "chest up, shoulders down" thing has been hard--he said my right shoulder kept wanting to come up, and I couldn't feel that at all.
- Crate crunch: This was weird with a manual hold (arms on shoulders, I think), since I hadn't known you could do it that way; altitude drop to start. Again, I didn't crunch up fast enough. What a frustrating workout all around!
After that, I got a little work done (race schedule, for one thing, which looks like this for now):
- Runs
- 2-14-09 Preds 5K
- 3-14-09 TK Classic half-mary
- 4-11-09 Purity 10K
- 4-25-09 CM Marathon
- 5-25-09 5K at Greer (Monday)
- 7-01-04 MFY 5K
- 10-11-09 Chi Mar—TOV
- Bike Races
- 4-17-09 Harpeth training camp
- 5-02-09 Sumner County RR
- 5-16-09 Highland Rim RR, TT
- 5-27-09 NC.com crit series
- 6-20-09 Avery Trace RR, TT
- 7-25-09 TN state TT
- 7-26-09 NC.com crit
- 8-01-09 Allanti RR, TT
- 8-02-09 Allanti Crit
- Tris
- 5-17-09 Memphis in May Olympic
- 5-31-09 Madeira Beach Sprint
- 6-27-09 Old Hickory Lake Sprint
- 7-11-09 Half IM in Muncie
- 7-19-09 Olympic in PA
- 8-30-09 IM Loo
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