Fun Pictures and Workout Updates

>> Thursday, January 10, 2008

First of all, here are some fun pictures:

Here’s a mailing Pharmie and I got about 2 or 3 months ago advertising for the Chisago Lakes Tri that we’ve done the last 2 years in a row:



After closer inspection (directly under the red balloon arch), there’s a HOT women smiling while adjusting her pony-tail, and she’s talking to a geek inspecting what’s on the bottom of his foot:


(I’m talking about Pharmie and myself)

Here’s another dose of Crush:


I can’t help myself...

And I found this in the Sunday funnies this past weekend. It’s the epitome of our household:


Click on the image to see a larger version


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Now, time for some workout updates. “What’s that...” you say? “Steve’s actually going to talk about physical things?” I know, I hardly believe it either. You may think that I’ve turned into a big bag of mush. You’re close. To try to prevent said mushiness, I wanted to do a “New Years Blowout” workout at the Y. I just made that term up, but I wanted to go to the Y and have a KILLER weightlifting session.

Sometimes I keep track of what I’m lifting when I’m bored. On good days, if I take all the weight that I’m lifting and multiply it out (ie: 80 lbs for 10 reps is 800 lbs), I’ll get 25,000 to 30,000 pounds for an upper body workout. Those numbers don’t mean much; they’re just a different way to keep track of the difference between workouts.

So, for this “New Years Blowout,” I wanted to go lift A LOT of weight with great form, and achieve a super burn. I only lifted weights that I could keep track of; I did not do anything that required just part of my own body weight (like leg lifters or crunches). Here’s what I did, roughly in order:

(An (m) means it was a machine - all others were free weight.)

• Decline Bench Press: 135 x 8, 155 x 8, 175 x 8, 135 x 14
• Bicep (m): 67.5 x 8, 80 x 8, 92.5 x 8, 87.5 x 10
• Tricep Dips: 155 x 15, 155 x 15
• Cable Tri Pulldowns: 50 x 12, 55 x 12, 55 x 14
• Ab Crunch (m): 125 x 25, 125 x 25, 112.5 x 30
• Lat Pulldowns: 100 x 10, 112.5 x 10, 125 x 10
• Obliques (m): 115 x 12, 115 x 12 (twice on both sides)
• Upright Shoulder Rows: 65 x 10, 65 x 10, 70 x 8
• Cable Rows: 70 x 10, 80 x 10
• Bicep Curl: 70 x 8, 70 x 8
• Calf Raises (m): 90 x 12, 90 x 12, 90 x 16
• Leg Presses (m): 100 x 10, 120 x 10, 120 x 10
• Quad Extensions (m): 100 x 10, 115 x 10
• Hamstring Curls (m): 87.5 x 10, 87.5 x 10
• Chest Fly (m): 75 x 10, 87.5 x 10
• Shoulder Press (m): 75 x 10

Do all the math, and I lifted 51,185 pounds on Sunday. Over 25 tons. Sweet. Feel the burn. The sad part was that I WANTED to feel the burn the next day, but on Monday I felt fine. Dang. I guess I really can’t complain.

And my Half Marathon training is going well too. I went on my first 10-miler since Ironman yesterday, and I finished in 1:13:45. I want to see if I can hold 7:30 miles for the half. We’ll see. Next week: an 11-miler in 1:21:00.

Here’s to great workouts throughout 2008! (And again, everyone is invited to our place for a party on Jan 26th. See the post 2 posts down for details...)

19 comments:

triguyjt 4:12 PM, January 10, 2008  

i just love those kind of workouts where you just give everything you got..its so satisfying.
tomorrow i will keep track of my total..for kicks...your right..another way to check....

if you dont average 7:30 for your half-mary i will be very surprised..

have a good one sir

Doug 4:54 PM, January 10, 2008  

If you're already running 7:30's in training, the race day adrenaline will easily bring you in quicker!

My estimate: 1:35:14

Keep in mind I was only two seconds off on Bill's 2:58:20 marathon! Me making an estimate practically sets it in stone.

J-Wim 5:28 PM, January 10, 2008  

Thats funny you posted that strip - I saw it in the Sundy funnies and thought of you!
25 tons- now thats an awe inspiring number.

21stCenturyMom 5:35 PM, January 10, 2008  

There's at least 1 difference between you and me. After my first strength training session of the year I could barely walk.

STUD!

Anonymous,  6:06 PM, January 10, 2008  

I love that comic strip...I always check out that one in the funnies on Sunday :)

Hey, now that's a great way to calculate the weight lifting. I'm gonna start doing that!

Marcy 6:18 PM, January 10, 2008  

Duuudeeee! Sweet comic strip!

Rainmaker 7:16 PM, January 10, 2008  

Those are some awesome numbers. How on earth you keep track of all those numbers, sets and weights is beyond me. I can barely count to ten while doing laps.

I think I lifted a bag of potatoes on Sunday. It was 10 pounds. Yes...impressive.

brendaj 11:38 PM, January 10, 2008  

It's usually the (weighted) squats and lunges that I feel most the next day...especially when I can barely sit down!

CoachLiz 6:17 AM, January 11, 2008  

Great long run workouts! You are catching up to me.

Ryan 7:54 AM, January 11, 2008  

Is it wrong that I want her to wrap those huge guns around my head and make me cry? Crush me baby! Oh and nice photo from the paper.

ShirleyPerly 7:58 AM, January 11, 2008  

You must be one of those geeks who wander around the gym with a notebook in hand. Last weekend I pulled weeds while squatting for a couple hours and my butt/hammies (and back) were quite sore the next day. Next time I'll try counting the weeds ...

Allez 8:48 AM, January 11, 2008  

You're strong for such a small framed guy!

tri-dogmom 9:14 AM, January 11, 2008  

Just reading about your weights make me sore ;-)

Cool poster with your pictures on it!!!! You're famous!

Dana 10:14 AM, January 11, 2008  

Love feeling the burn w/ weight lifting. And even though I don't watch American Gladiators, I may have to start if you keep posting pics of Crush. Man,is she HOT!

Kim 12:46 PM, January 11, 2008  

ummmm that's a lot of lifting. hope your arm(s) werent too tired to. you know.

Formulaic 1:06 PM, January 11, 2008  

That's a good pace for your runs.

Have you ever thought about trying to qualify for Boston?

You only need 3 hours 15 minutes.

You might already have that now, just imagine if you keep up the run training.

Rural Girl 6:36 AM, January 12, 2008  

You are going to kill the half! Anxious to see how you will do.
BTW, I actually would expect someone like you to add up all the weight! Strange!

RunBubbaRun 5:40 AM, January 15, 2008  

That comic strip is definetly you..

Hey, that's some fast training times.. You should smoke the half marathon..

CRUSH, they are all pretty HOT.. gotta luv the show..

Lance Notstrong 12:11 PM, January 15, 2008  

I'm surprised you don't like the blonde gladiators.

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