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Thread: So, you Want to Run and be Strong

  1. #51
    Senior Member Paulo_Santos's Avatar
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    Saturday: 130914

    ME Lower:
    Back Squats: Work up to a Heavy Single (275#)

    Assistance:
    A1: Leg Extensions: 2x15 (100#)
    A2: Lying Hamstring Curls: 2x15 (70#)

    B1: Good Mornings: 2x10 (135#)
    B2: Cable Crunches: 2x12 (80#)

    Light day today.

  2. #52
    Senior Member Paulo_Santos's Avatar
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    Sunday: 130915

    Conditioning:
    Long Easy Run (30-60 minutes).

    Post time and distance to comments:
    40:00 minutes (4.54 miles) @ 08:48 pace

    Back on track with schedule. Going to be incorporating some Contrast Training in the Assistance section.

  3. #53
    Senior Member Paulo_Santos's Avatar
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    Monday: 130916

    ME Upper:
    1. Seated Press: Work up to a Heavy 2 (115#)
    Drop Set: 65#x15

    Assistance:
    2a. Dumbbell Bench Press: 4x8 (60#)
    2b. Plyo Pushups: 4x6

    3a. Lat Pulldowns: 4x8 (120#)
    3b. Kipping Pullups: 4x6

    4a. Cable Triceps Extensions: 2x8 (110#)
    4b. Dips: 2x10

    5a. EZ-Bar Curls: 2x8 (80#)
    5b. Chinups: 2x6

    Conditioning:
    1 Mile Recovery Run.
    09:24 minutes

    First day doing the Contrast Training and I definitely feel like I got one of the best workouts in a while. Looking forward to tomorrow's ME Lower Body day.

  4. #54
    mrelwooddowd Patz's Avatar
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    I like that contrast setup. Good solid workouts in here overall. Are you training for anything in particular?
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  5. #55
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    I like that contrast setup. Good solid workouts in here overall. Are you training for anything in particular?
    Thanks Pat. I may compete again in January if I get stronger. And I'm going to do a 5K next year in the Spring.

  6. #56
    Senior Member Paulo_Santos's Avatar
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    Monday: 131021


    Day 1:
    ME Upper:
    1. Floor Press: Find 1RM (215#)


    Accessory:
    2. Seated Press: Work up to a Heavy 2 (105#)
    3. Lat Pulldowns: Work up to a Heavy 5 (140#)


    Assistance:
    4. Incline Dumbbell Press: 4x8 (45#)
    5. Face Pulls: 4x8 (150#)
    6. Triceps Extensions: 3x10 (100#)
    7. EZ-Bar Curls: 3x10 (65#)


    Conditioning:
    1-2 Mile Recovery Run.


    Post time and distance to comments:
    10 minutes (1 mile) @ 10:00 pace


    Took some time off from posting, but didn't stop working out. I did tweak the schedule some.

  7. #57
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131022


    Day 2:
    DE Lower:
    1. High Bar Speed Squats: 10x2 (135#)


    Accessory:
    2. Good Mornings: Work up to a Heavy 3 (205#)
    3. Seated Hamstring Curls: Work up to a Heavy 7 (145#)


    Assistance:
    4. Front Squats: Work up to a Heavy 3 (175#)
    5. Incline Situps SS W/AB Coaster: 4x15

  8. #58
    mrelwooddowd Patz's Avatar
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    welcome back. looks good, but if you keep posting workouts like that i'm gonna start calling you a bodybuilder..lol
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  9. #59
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    welcome back. looks good, but if you keep posting workouts like that i'm gonna start calling you a bodybuilder..lol
    Thanks. Glad to be back. When I updated to ios7, I couldn't post anymore from my phone so that killed it for me.

    I'm actually trying to bulk up, so that's ok by me. LOL.

  10. #60
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 131023


    Day 3:
    Skills Practice:
    Running Form Drills.


    Conditioning:
    Warm-up:
    400 Meter Easy Run.
    Rest for approximately 2 minutes.


    Working Sets:
    1-3 Mile Run (Race Pace).
    Rest for approximately 2 minutes.


    Cool-down:
    400 Meter Easy Run.


    Post time and distance to comments:
    10:41 minutes (1.5 miles) @ 07:06 pace

  11. #61
    mrelwooddowd Patz's Avatar
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    iOS 7 kinda sucks. Chris had a site remodel right around the same time and I had all kinds of trouble posting, formatting, editing..etc.
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  12. #62
    Senior Member cphafner's Avatar
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    Interesting log. I had to mix weight lifting and running into my routine over the summer for an athletic competition. I will be keep an eye in here!
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  13. #63
    WBB Team Captain Coke's Avatar
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    Nice and varied work in here, covering plenty of ground.

  14. #64
    Senior Member Paulo_Santos's Avatar
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    Thursday: 131024

    Day 4:
    DE Upper:
    1. Speed Bench (Wide Grip): 9x3 (65#)

    Accessory:
    2. Dumbbell Press: Work up to a Heavy 6 (40#)
    3. Iso-Lateral Rows: Work up to a Heavy 90 (90#)

    Assistance:
    4. Cable Chest Flies: Work up to a Heavy 12 (50#)
    5. Lat Pulldowns: Work up to a Heavy 8 (120#)

    Took it easy to see how my "tennis elbow" would hold up.
    Last edited by Paulo_Santos; 10-24-2013 at 02:56 PM.

  15. #65
    Senior Member Paulo_Santos's Avatar
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    Thanks guys.

  16. #66
    Senior Member Paulo_Santos's Avatar
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    Friday: 131025


    Day 5:
    ME Lower:
    1. Box Squats (12" Box): Find 1RM (275#)


    Accessory:
    2. Romanian Deadlifts: Work up to a Heavy 5 (240#)
    3. Banded Hamstring Curls: 5x20


    Assistance:
    4. Front Squats: Work up to a Heavy 5 (185#)
    5. Cable Crunches: 4x15 (150#)


    Conditioning:
    Warm-up:
    400 Meter Easy Run.
    Rest for approximately 2 minutes.


    Working Sets:
    2x.72 Mile Repeats (Take 4 minutes rest between Repeats).


    Post time per repeat to comments:
    Average: 05:17 minutes
    Last edited by Paulo_Santos; 10-25-2013 at 05:54 PM.

  17. #67
    Senior Member Paulo_Santos's Avatar
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    Saturday: 131026
    Rest


    Sunday: 131027
    Day 7:
    Conditioning:
    Long Easy Run (30-60 minutes).


    Post time and distance to comments:
    40:00 minutes (4.79 miles) @ 08:21 pace


    Best Long Easy Run I've had. Tweaking the schedule was a great idea.

  18. #68
    Senior Member Paulo_Santos's Avatar
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    Monday: 131028


    Day 1:
    ME Upper:
    1. Decline Bench Press: Worked up to 175x3 (going to take it easy on my elbow for a few more days or weeks)


    Accessory:
    2. Dumbbell Hang Power Clean and Push Press: Work up to a Heavy 3 (45#)
    3. Dumbbell Rows: Work up to a Heavy 5 (45#)


    Assistance:
    4. Cable Flies: Work up to a Heavy 8 (60#)
    5. Face Pulls: Work up to a Heavy 8 (150#)


    Conditioning:
    1-2 Mile Recovery Run.


    Post time and distance to comments:
    10:00 minutes (1 mile) @ 10:00 pace


    Took it easy today due to tennis elbow. Getting better.

  19. #69
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131029


    Day 2:
    DE Lower:
    1. High Bar Speed Squats: 10x2 (155#)


    Accessory:
    2. Good Mornings: Work up to a Heavy 5 (205#)
    3. Seated Hamstring Curls: Work up to a Heavy 6 (145#)


    Assistance:
    4. Leg Press: Work up to a Heavy 8 (365#)
    5. Torso Rotation Work up to a Heavy 10 (130#)

  20. #70
    A gallon a day, everyday! ThomasG's Avatar
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    In on this. I also train westside and CrossFit.
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  21. #71
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by ThomasG View Post
    In on this. I also train westside and CrossFit.
    Thanks man.

  22. #72
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 131030


    Day 3:
    Skills Practice:
    Running Form Drills.


    Conditioning:
    Warm-up:
    400 Meter Easy Run.
    Rest for approximately 2 minutes.


    Working Sets:
    1-3 Mile Run (Race Pace).
    Rest for approximately 2 minutes.


    Cool-down:
    400 Meter Easy Run.


    Post time and distance to comments:
    10:32 minutes (1.52 miles) @ 07:00 pace

  23. #73
    Senior Member Paulo_Santos's Avatar
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    Thursday: 131031

    Day 4:
    DE Upper:
    1. Speed Bench: 9x3 (85#)

    Accessory:
    2. Press: Work up to a Heavy 3 (105#)
    3. Hammer Strength Iso-Lateral Rows: Work up to a Heavy 6 (245#)

    Assistance:
    4. Dumbbell Bench Press: Work up to a Heavy 8 (55#)
    5. Lat Pulldowns: Work up to a Heavy 8 (120#)
    6. Triceps Pushdowns: 3x20 (50#)
    7. EZ-Bar Curls: Work up to a Heavy 12 (60#)
    Last edited by Paulo_Santos; 10-31-2013 at 04:46 AM.

  24. #74
    mrelwooddowd Patz's Avatar
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    Good job in here on the runs and lifts. When it says "post time to comments", is that a main page workout? Or is that from your box"s webpage?
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  25. #75
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    Good job in here on the runs and lifts. When it says "post time to comments", is that a main page workout? Or is that from your box"s webpage?
    Thanks. It is from our box's webpage.

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