To recover each time I had to wipe the drive and restore from Time Machine. On the way back to Humble yesterday from an interview, I stopped by Fry’s on I-45 (Houston) and picked up a Seagate Momentus 7200 RPM, 16MB cache, 320GB drive.

I swapped drives this morning and took pictures of the entire process.

Anyway I missed a bunch of scheduled workouts and my diet was not as strict as it should of been, but all in all things held up pretty well and today (2/16) I’m back on track.

Strength Training

This morning I started a new routine, taken from Men’s Health Big Book of Exercises, by Adam Campbell:

I just picked up this book recently and it has the best exercise illustrations I’ve ever seen. It’s packed full of information and includes easy to follow dietary advice on top of all of the great workouts. The routine I started this morning (which really kicked my ass by the way) is the Spartacus routine, designed by the personal trainer for the gladiators on the Startz program by the same name.

This is a circuit routine with 10 stations, or exercises. You do as many reps of each exercise as you can in 1 minute. Then you take 15 seconds to transition to the next station and so on until you finish all 10 stations. Then you rest for 2 minutes and start over. Do a total of 3 sets per exercise.

Details

Note that the sets reported are only for 1 side (or arm or leg). So if I record 10 reps for a T push up, that means 10 per side. Any weights recorded for dumbbells are for 1 of the dumbbells only.

Warm Up x 00:11
Work Out x 00:51
Sets:
1. goblet squat: 15/30, 18/30, 16/30
2. mountain climber: 16, 19, 18
3. single arm DB swing: 15/30, 12/30, 14/30
4. T push up: 15/15, 6/10, 5/5
5. split jump: 8/15, 11/10, 20/10
6. DB row: 20/30, 29/20, 20/20
7. DB side lunge & touch: 8/20, 7/20, 6/15
8. pushup position row: 8/20, 9/20, 9/15
9. DB lunge & rotation: 11/20, 8/20, 8/20
10. DB push press: 16/25, 14/25, 18/20

This was a fairly light day. The only thing on my schedule was a Masters Swim class at Lifetime Fitness.
Details

Duration: 01:30
Distance: 3300 m

Cycling Field Test
Instructions

Bike Field Test….warm up well then 3 miles steady full out to get max hr and avg hr. take 10 minutes endurance break and then repeat.

I ended up doing this indoors using my Tacx Flow ergotrainer because it was cold and raining outside. Here are the splits:

Ted Nugent on Gun Control

A friend of mine sent me a copy of this video and I subsequently found it also posted on YouTube. It’s not real long and I encourage you to watch the entire video. I do not disagree with anything Ted says in this video.

NROL Strength 1/A (#6)
Did this workout very early over at Lifetime Fitness.
Details

WU x 00:10 Elliptical
WT x 00:48
ST x 00:13
Sets:
1. squat: 8/255, 2/275, 8/255, 3/275, 12/225, 20/225
2. SS1-Bulgarian split squat: 15/40, 15/40, 15/25
3. SS1-step up: 15/70, 15/70, 15/70
4. AS1-back extension: 10/10, 10/15
5. AS1-Swiss ball crunch: 10/10, 10/15

Masters Swim Class
Did this in the evening at LTF.
Details

Duration: 01:32
Distance: 3700 m

3 mile recovery run
Did this easy run in the evening, after work. It was dark. I just took it easy and didn’t even bother to wear the HRM. I ran to Humble Park and back. It’s exactly 1.5 miles from the house to the park.
Details

Duration: 00:27
Distance:  3 mi

Wore my Feelmax Niesa minimalist running shoes. Very nice!

NROL Strength 1/D (#5)
Did this workout fairly early over at Lifetime Fitness.
Details

Duration: 01:02
WU x 00:10 elliptical
WT x 00:48
ST x 00:05
Sets:
1. AS1-chin up: 6, 3, 6, 1, 7
2. AS1-BB shoulder press: 6/75, 2/95, 7/75, 1/95, 1/65
3. AS2-DB bench press: 8/50, 10/50
4. AS2-wide grip cable seated row: 8/90, 9/90
5. SS1-lower body Russian twist: 10, 10
6. SS1-DB curl (left arm): 10/25, 10/25
7. SS1-DB tri extension (left arm): 10/25, 10/25

BRICK
Bike Details

Duration: 01:48
Distance: 30.56 mi

Run Details

Duration: 00:29
Distance: 3.02 mi

I was so cold when I got off the bike I fell over in the front yard. I couldn’t get my fingers to close and so had a hell of a time getting the bike shoes off and the running shoes on and then tying shoe laces!

Weekly Summary

I had a running workout scheduled for today.
Instructions

Run 10 miles endurance; miles 2-4 and 7-9 at tempo

As usual, I added some warm-up and cool-down to the whole thing. Here are the overall details:

Duration: 01:52
Distance: 11.25 mi

You can see all the details, including the GPS route here, on the Garmin Connect site.

It was 35 degrees F. when I left the house. The sky was overcast. No rain. Wind from NW. Wore regular running gear plus knit cap, gloves, and windbreaker. This was my first run with the new pair of Brooks Glycerin 8 shoes that I just got in and they were quite comfortable. I think this is the first pair of running shoes that I have owned where the toe box was wide enough for my feet. Sweet!