Short lifting...need to think up a new goals and establish a workout plan
warmup: rowing, jump rope and pushups

A. DB military press: 20x10, 22.5x8,8,8

B1. weighted situps: 15x8,8,8
B2. DB skullcrushers: 15x8,8,7

C1. Side raises: 7.5x8, 8x8,8,8
C2. kickbacks: 15x8, 20x8,8

D1. narrow grip lat pull down: 75x12,12
D2 pullups & holds

E1. handstand holds 25sx2
E2. feet up pushups 2x8

20 mins walking/jogging

stretching

I'm missing my running.

Stayed up all night working on grant.  Gave blood, took a three hour nap and woke up feeling groggy but went to lift anyways...


bike warm up
squats: 45x10, 95x6,6, 115x5,5,5,4
clean npress: 45x6, 55x5,5
step ups: 20x8,8,8
standing calf raises: 155x8,8, 175x8
plie squats 65x8,8,8

streching

yeah, it was hard.  I felt weak.  And I'm still tired this morning, I'm glad it's friday.

Lifted yesterday:

bike to warmup

A. Bench press: 65x15, 85x6,6,6 90x4,4 65x8
B. Decline bench: 65x8, 85x6,6,6

C1. Curls 20x8, 22x7,6,
C2. DB Holds: 45x15s, 50x15s, 50x12s

D1. bent over DB curls: 15x8, 17x8
D2. DB flys: 20x8, 25x8, 30x8

E1.Reverse cable curls: 50x8, 60x8,7
F. ab stuff

20 min hill workout

And today!  Found a park!  Was walking this morning and the park had a playground with rings, monkey bars...etc.  I did leg curls from the rings, verticle jumps, sprints...it was fun.  I'll go back tomorrow morning - it gets my heart rate up even if it is not real cardio.

Feeling better, and more motivated to eat properly and workout

Thursday: walk 5 miles, run 1

Friday: 5 mile walk, 11 mile bike

Lifted:

A. Bench Press 50x12, 65x10, 85x6,6 90x 4 pause1.5, 4, 95x2, 65x8
B. Incline 45x8, 55x8,7 60x4,4 (Some retard grabbed the bar from me just as I was about to lock out, pissed me off, he would never do that for another guy)

C. DB Decline: 25x8, 30x8, 8
C2. weighted situps: 25x8,8,8

D. Shoulder press (seated, DB): 20x8, 22.5x8,8
E. Side shoulder raises: 8x8,8,8

F Handstand holds: 2x25s
F2. Feet up pushup: 2x10

Walked to work yesterday: 6 miles

Lifted today:

A1 squats 45x10, 95x6,6 115x4,4, 45x8

B1 clean n press: 45x8, 55 x5,5, 45x6

C1 single leg squats 22.5x8,8,8
C2 curls: 22.5 x8, 7,6

D1 DB Holds 40x15s, 50x15s
D2 Reverse cable curl: 50x8,8 60x5

E1 leg extension 50x10, 70x10, 90x10
E2 standing calf raises: 135x10, 155x10, 175x10

20 min incline walk; lots of stretching and foam rolling.  Hopefully I can start running again soon - somewhat tempted to try the Turkey Trot tomorrow.

Lifted last night:
I'm still not eating healthy, so nothing feels quite right, but it's nice to get back in the gym. 

Deadlifts: 95x10, 135x6,6, 145x6, 155x4,2
Rack Deads: 155x4,4, 135x4 (supposed to be easier, and be able to lift more weight, but I couldn't get it down)
pullups10 unassisted (sets of 3...I'm heavier and it tells : (
bent over DB rows: 30x8, 35x8,8
lat pulldown: middle grip 90x8, 105x8, 120x6
superset with wide grip: 75x8, 8 90x8
seated cable rows: 60x8,8, 75x8
superset with feet up pushup: 3x12
3x8 pushup an lift with 7.5lb

Got on the bike afterwards, but I have no mental endurance...lasted 15min maybe

It's been awhile.

taper sucked. I got sick, failed an exam, overate.

However,

the race was awesome (despite being sick); bands everywhere, people everywhere.  Okay, let me start from the beginning.
Saturday I drove out to SA with a friend, we hit the exhibit, got my race number and got dinner.  I spent the evening with a girlfriend, running errands, getting ready.  I was awake all night due to being in strange place and being sick.  Mostly a head cold, but involved headache, achey muscles and all stuffed up 0 felt like crap basically.  Thinking back, I didn't even really want to run at this point, I was doin it because I had paid, my dad had come up....all the plans.  It had been a crappy week, with doing badly on the exam and just feeling up and down with not excercising.  However, I knew that waking up Sunday I would be excited to run (finally).  My total mileage for the week before had been a dozen miles maybe.  And it was true, Sunday morning I woke up and was ready, excited, still stuffy - but hey, I can deal - right?  Skipping over, underestimated what 30,000 people actually entails...was late (30min) to the start.  I began with runners doing a 13min/mile pace...at least it kept me from starting out too fast, iright?  Of course, it also means I was walking at points and passing EVERYONE.  That feels good though.  That was the first hour, just passing people, runners, spectators, bands, more runners...I had too much to watch.  Mile 12 I had a friend join me, to pace me in for the remainder of the marathon (and get her medium run in).  What a cheerleader!  She was fun, we were dancing, yelling cheering.  I think we got the crowds more excited I know we were louder than them at times.  Mile 13.1 I saw my dad, my groin, inner thighs were hurting here and I knew already that mile 18 would see a drop in the pace.  Mile 16 or 17 had me thinking of stopping - issues with my knee, a gel and some jelly beans helped 18-22 were okay (saw my dad again)  22-23 had thoughts of stopping again. 23 I picked it up, I vaguely remember starting to cry and just shaking my head and going, my pace finally felt good again (thoughts of pain were not allowed at this point).  Tunnel vision from here out, my friend was great, I know I waved at the crowd and yelled eventually I thought, it was just me and the road, then the finish line and crossing.....I remember the cameras, being asked if I was okay, getting a medal, wrapped in a blanket, food!  meeting up with my group and then rushing out.  Short trip to get back to studying. 
I could hardly walk afterwards, my legs hurt, one knee hurt.

This has me a little  worried; I'm not sure if it's something I should really be worried about, or just issues with flexibility/overcompensation.  I didn't have too much trouble with my feet, no problems with glutes/quads/hamstrings/calves or upper body of course.  Actually my lower back hurt at one point.
Alll in all, running all I could think is get done - you never have to do another one.
And now?

Well, I signed up for Houston a long time ago.

And my time: 3:46!  Only 6mins to cut to qualify. 

I've done some walking, I plan to go to the gym tomorrow, maybe get on the treadmill.  Friday morning hopefully do 3 miles or so. Lots of stretching.  And try to clean up eating again.

So...where to go from here?  Dec. 7th is the 50K sunmart ultra, Jan 19th is the houston marathon.  I also need to lose (want to lose) closer to 10lbs now. (gained over the taper).  How to prioritize and how to decide to give up something?  Can I do it all?  (endurance training, lifting, losing weight)  while of course keeping on a normal life

For those of you who get this in your friends box, sorry it's so long, if you made it this far, maybe you have an opinion.  Attempt to do it all, prioritize and drop something (what)?

Lifted last night:

bench: 45x10, 65x8, 75x8, 85x 6,6,6, 90x3,2
decline: 65x8, 85x6,6,5
incline: 45x8, 65x6,6,5
shoulder raises: 8x8,7,6
superset withe side ones: 8x8,5,4
shoulder press: 20x8,8, 22x8
cable flys: 35x8, 40x8, 45x5
superset with sets of 6-8 pushups
jumproping, leg rasises. 30s handstand holds

Eating habits at a new all time low.  Ugh for stress eating, can I please find a new subsitute?  Cookies (yes, plural) ice cream (yes, plural), pizza (thankfully, only once) yesterday on top of the healthy sushi dinner.  Today is a BIG event so maybe the stress will drop a little...would thatbe too much to hope for.

5 miles easy last night

3 miles warmup/down + 15 min tempo this morning
 

Lifted tonight:
squats: 45x8, 95x6,6,115x6,6, 95x8
single leg squats: 25x8,8,8
supset with tricep dip feet up 25x8,8,8
clean and press: 45x8 (easy, this weight flies up now, 50x6, 55x5,4, 45x5
pullups total today 17 (all unassassited
DB skullcrushers: 12x8, 15x8, 15x6
superset with weighted situps 12x8, 15x8, 8
leg raises

Lifted last night:
deadlifts: 135x8,6,8, 155x4, 165x2,2, 135x8
seated cable row: 60x10, 75x7, 60x8 (hate it when one is too light and the other too heavy)
superset with feet up pushups 3x15
lat pulldown: normal 90x8,8, 8 105x8
superset with close grip: 75x8,8,8
pullups: 20ish
one set of DB bent over rows before I decided my hands (calluluses) could not handle this - need gloves!!

going to go for a quick jog now and then do a 30 min tempo toight

3 mile jog this morning and lifted tonight

bench press: 45x15, 65x8, 75x8, 80x8,8, 90x3,4, 45x12
DB decline press: 17x8, 22x8, 27x8, 30x8, 32x8
superset with weighted situps
side raises 10x6, 8x8,8,8
tricep kickback: 15x8, 17x8, 20x8
BB military press: 45x8, 8, 50x6, 5
handstand holds 2x20s
pushups ~30
jumproping

last weekend of "tough" running...tapering after this.  Need to decide how much to cut back on lifting
Also, am eating too much - had been doing well, even lost a couple pounds, but over the last couple days...ugh...I think I ate an entire pizza by myself!

Busy week...

Ran 4 miles Tuesday night.  Tempo run Wednesday night, in the middle did some hill sprints/pull ups and pushups.
Today 5 mile recovery run.
Lifted:
squats: 45x10, 95x8,8,8 105x5,5, 115x3, 45x8 Did these, really working on depth - it felt good,I've been worried about my flexibility - but I think I have the range of motion, I'm just pushing the weight too much instead of working at going down and getting up
clean and press: 45x6, 50x6, 55x5, 45x5
single leg squats 22  (each arm)x8,8,8 (each leg)
superset with curls 22x7,6,6
Grip work: 15s holds with 45DBs; 15lbs wrist curls...

3 mile run tomorrow morning
and lifting tomorrow night... halloween!

Sat morning - 8mile at mp + 2 to warm up
sunday: 22 miles, tough, but picked it up the last mile

Lifted this morning:
pullups 30
deadlifts: 3x8 at 135, 2, 1 at 155
seated cable row 60x8,8, 75x8,8
superset with weighted (25) dips
lat pull down: 75x8, 90x8, 105x8
superset with occasional pullups
leg lifts 2x12

TIRED, wanted to lift last night, but was too tired, fell asleep at 9pm!  8 hrs of sleep - shock.  So lifting and running today - stadium stairs tonight.  One last week of pushing it...I'm afraid the long run sunday may have taken a lot out of me. (shouldn't be a surprise, I guess)

Lifted this morning: have forgotten how different the gym atmopshere is in the morning - may start doing it more often, not as crowded.  people seemed more serious...liked it, got a great workout in

squats: 45x12, 65x8, 95x8, 115x8,8,8 135x4 (need to work on depth)
clean and press: 45x6, 55x6, 65x5 - love these, just can't get over how much fun they are
single leg squats: 22.5x8,8,8,8 25x8
superset with curls: 22.5 x8,7,6 25x4
weighted sit ups: 12(each arm)x1215x,8,10
superset with DB skullcrushers: 12x12, 15x7,6
Cable reverse curl 30x12, 40x12, 50x10,8
superset with pullups: about 15 total
single leg press: 80x12, 90x12

Lifted tonight:

bike and pullups to warmup (assisted, about 30)
deadlifts: 135x8,8 155x5,4, 135x6 pullups after set 1 and 2
clean and press bar only 2x6 ...just for fun, and work on form
lat pull down 75x8, 90x8, 105x8, 112x6 (middle)
lat pull down (wide): 75x12, 10,10
seated cable row: wide 60x8,8
                                 middle 60x8,8
superset with tricep pulldown 50x8, 60x8,8

walking; 20min speed 4 at 7-9% incline

errands, eat sleep. wake up early. : (

Saturday: 3 mile warmup/down; 10 miles at 8min/mile felt great, kept wanting to go faster, but made myself run this pace - marathon pace, even then endedup too fast

Sunday: 12miles, somewhat easy, still too hard for a long run though.

It's the weather, cold and not humid (not cold I guess, but cooler).

Rant: Supposed to go do a HIIT session with a guy friend.  He backed out.  I hate it when people treat workout dates as optional.  If you are going to be like that let me know, so I can plan on my time, instead of arranging my schedule to try to get with you.  UGH.  And then he didn't tell me until right before we are supposed to meet.  I can still go. but HIIT is soo much easier with someone else.  Especially since I already ran today, and had a beer while watching the game (= not much motivation to go).  Alright, just need to get over it. Gives me more time if I don't do it...

Yesterday was a real REST day...amazing.  Meaning I did no scheduled workout. I felt good today.

this morning
3mile warmupcooldown, 3 mile tempo

Lifted tonight: chest/shoulders

bench press: 65x12, 12, 85x8, 80x8,8, 85x8, 90x2
decline: 65x12, 75x12, 85x12
incline: 45x12, 55x10, 65x8
cable flys: 25x8, 30x8, 35x8, 40x8, 45x8
DB shoulder press: 20x8,8, 22x8, 25x8
superset with tricep kickback: 15x8, 17x8, 22x4
side shoulder raises: 8x8,8,8
superset with front raises, 8,6,4
pushups 30
handstand holds 2x20s (dead)

MP run tomorrow. 9 mile at 8:10 with 3mile for warmup and cool down.

Speedworkout yesterday:
1.5mile warmup
3x0.5mile repeats
1x.0.25 mile
1x0.75mile
2 mile cool down

Lifted tonight: legs

walking to warmup
squats: 95x8,8 115x5,5,5,5,2 (readjust bar), 4; 95x6
clean and press: 45x6,5, 55x5,4,3
single leg squats: 22.5x8,8,8
superset with DB curls: 22.5x6,8,7
barbell curls: 40x8,8, 50x2,4
tricep reverse cable pulldown: 30x8, 40x8,8

elliptical 10 min
leg raises and pushups

Love squats and clean n press!  I guess I love doing the deadlift also, just not benching.  Although I think my upper body is stronger than lower...