Weird. I would never go into a physical test knowing that I needed to do pullups knowing that I can't do pullups.

Not knocking you, just seems arse backwards. Props for getting through it all.

Digression but what yogurt do you select for Greek yogurt on fitday? I'm lost trying to fond it :/

nvm! went to livestrong instead, 1000000x times better website/much more thorough, doesnt crash every 2 seconds (for some reason fitday did for me ). seems like my goal calorie (to gain 2lbs/week for 5 weeks) is 4650/day.

i had a good morning snack/breakfats, im up at 1300.

putting your phone in 24 hour mode is a really good way to learn it

Sorry I don't follow

I think when you said "I'm up at 1300" he thought you were trying to learn military 24 hour time and suggested you change the clock on your phone to read as such. But you were stating your calorie total up to this point I believe.

Just signed up for livestrong as well after you mentioned it. I agree much better than fitday which is what I was using before.

yeah, lol me......hahahahhahah....wow I'm an idiot

I had a long day, decided to do the writeup tomorrow morning when I can use comp at comp lab. Typing iPhone tilts me!!

Cliffs:
-upper lift (had friend tape lat pulldowns/bench before he had to go)
-bike 15 min all out CHI, 5min wu/wd
-40min run/walk in pouring rain on track. Felt so cool. 3:30walk/2:30run. More details tomorrow.
-5x25 sits
-5x25 push (first time)
-did ~3 pullups, bc had elbow trouble after dips in up lift. Gonna work pulls for freq Tom.

Food:
-5300 calories (target was 4700 to gain 2 lbs)

Ugh:
-no core again, I'm mentally preparing a tortuous/non injury producing core set for the next three days. I will not like it.

That's all I'll fill in all the details in the am!

I read through most of this but may have missed it the first time round.

What do you need for the run and do you have a program to help yourself get there? Just wondering how you decided to do what you do for your run. And also, is the biking/rowing for any purpose other than your body learning to deal with having to work without oxygen or something else?

Well the minimum is 11:30, I'm shooting for a low to mid 9:00 so that all my scores are competitive. These times are for the 1.5 mile running shoes/shorts. Another goal I'm aiming for eventually before shipping off:
-run 5 miles very easily, min 8min/mi pace
-run 4 miles in under 30 minutes
-run 3 miles in under 22 minutes

Reason being for those, I need to run a 4 mile beach run, with boots and pants at bud/s in at least 32, to not get dropped. I figure that's around 6:46-7:00 normal mile running.

Right now I'm rehabbing from a stress fracture and severe shin splints so I supplement my 3 runs a week (which are just 3-4mile run walks split by increasing time). Rowing and biking are the best aerobic exercises to compliment my training and mimic the cardio from running without impact.

The PTG linked in the OP does have a 26 week program for running as well which I will begin once my shin splints are rehabbed in full and I feel comfortable running 3 miles straight minimum. It consists of 1 CHI, LSD, and INT workout pet week. Eventually I'll up that two 4 instead of 3 and drop a swim workout because I won't need swimming nearly as much. There's a possibility I try and keep both though and just do 4run/3swim but thatd be brutal, well see.

K so to sum up yesterday more thoroughly.

Workout:
-Morning (8:30) did my 5x25 pushup/5x25 situp set.
-Class till 12
-Went to my class at 2:00 expecting it, but it was cancelled. So i went home to nap an hr before my next workout, unfortunately I crashed till 6 instead of 4.
-Pretty angry with myself so I go to gym as fast as I can, get there at about 6:30 and get a good stretch in.
-Begin my upper lift, end up taping bench/latpds (i think my form is way off, i was just working it like i would i pullup but my friend says i should go full width to work my back) and trying to upload that stuff now but it's very frustrating haha
=Lat pd: 10x130, 2x170 (friend wanted to see if i could do it)
=Bi curl: 12x25/ea dbs (each arm)
=Bench press: 9x135 (8 unassisted, 9th had tiny help on last portion)
=Bent row: 10x40/ea dbs
=Should press: 12x40/ea dbs
=Tri ext.: 12x40/db
=Flys: 10x17.5/ea arm
=YTI: 8/9x5plates, 3counts, i lost count on last 2 was seeing stars
=Rows: (did cable row this time, is this good or bad vs normal rows with dumbells) 12x100
=Dips: 5xdips, 5 sec rest, 30" hang. Elbows were killing me afterwards, im gonna rest up on my next set of dips for my elbows sake.

After upper lift went to bike, 5 min wu, 15 minute pace/sprint (build until last 8 mins sprint all i had left), 5 min wd, 1/4 mile walk.

Pouring down rain outside, so almost went home, but instead sucked it up and went to track. Had a really good stretch, then ran 40 mins 3:30walk/2:30 run. Stretch afterwards.
-I had noticeable pain on right leg this time (was left last time), made sure it wasn't a bone pain after and indeed it was just a muscle pain, so I should be good to go. Iced it down when I got home after stretch. Today it feels semi like bone pain, but I dont have sig pains while walking. Just some lingering tightness and the occasional weak pain.
-Waiting for my running shoes to dry is annoying and walking around in my loafers is bad on my feet. Makes me appreciate my running shoes a whole lot more.

Haha every swimmer who starts running gets stress fractures. Your aerobic/muscle systems are good but your bones and tendons are so unadapated to the stress of running. I understand your thought behind doing the walk/run and biking, rowing etc. I think as you get better and more comfortable with running it would be best to focus most of your cardio energy and effort on that. You can safely add 10-15% mileage per week. The better shape you get in, the less you will get out of doing the cross training activities, and the more you will need to do specific work (i.e. running) to get faster at running.

Jesus running in boots and pants on the beach sounds ridiculously hard. I think it might be a bigger gap than 1-1:15 per mile. I'd try talking to someone who has done this and see what they say. I could be wrong, but seriously that sounds like hell.

I'm enjoying your log. Keep up the good work.

Foodwise, like I said I finally used livestrong yesterday, here's what I did with it.


Is the summary.


Is broken down by food. Seems like I'm eating too much fat, any suggestions? I guess it isn't bad now because I'm trying to add bulk (target weight is 215). But it might be good to try and cut out my habits now.

Here's a video of my bench: I did 9x135, but my friend saw me work hard on my 7th rep so cut the video off there. I noticed the lean in my bar at around rep 5 and was like wtf, so I held at 6 to make sure it wouldnt lean again.

Here's a video of my lat pd's: As noted above I think my form is incorrect, I do them to imitate my pullup motion (shoulder width, hard negative work, let me know what you think). Also it seems super easy in the video, I guess I need to up my weight alot and challenge myself there. Also I normally do my pullups beforehand so these are much harder after having done 12-14 pullups.

KK off to class, I had a good breakfast, 1200 cals with 250 carbs and only 20g fat.

Today will be a very hellish day for my core and calisthenics. I'm going to invent a very fun workout and get back to you guys.

Cyou!