Never-ending Quest to be Leaner, Stronger and Faster. - Page 2 - JP Fitness Forums

GG300 · 08-12-2006, 04:26 PM

Saturday August 12 Passed on the morning workout due to a mild hangover and a offer I couldn't refuse. Got to the gym at 3:15 PM started with a BW warmup followed by a Lower body workout. All exercises were done individually with 90 seconds between sets. Pulling PR's at 3335# and 345# for my deadlifts felt great. Hopefully I will feel the same way about it Sunday.

Dead lifts 10x205# 6x225# 6x225# 2x295# 2x295# 1x325# 1x335#PR
1x345#PR Failed at 350# 8x225#

Step ups 12 x 25# 12 x 25#

Static Lunges 12 x 30# 12 x 30#

Ball Squats w DB 12 x 40# 12 x 40#

twinsavsvikingsfan · 08-12-2006, 04:38 PM

Awesome work on those deads!!!!!

GG300 · 08-15-2006, 06:56 AM

Monday August 14 My Sunday festivites kept me occupied this morning so I did my workout in the afternoon after work (which I hate doing). The effects of the previous day have worn off but I am less than excited to be at the gym.

All single sets with 2 minutes rest in between

Bench Press BB 15x135# 6x190# 6x195# 6x195# 6x195# 15x135#
High Pulls 12x45# 8x65# 8x65# 8x65#
Assisted Pull Ups Underhand 12x50# 12x50# 12x45#
Close Grip Bench BB 4x165# 5x155# 5x155# 5x155# 5x145#

HIIT on outdoor track 1/4 mile WU walk, 2 miles walk the straights run the turns 23:01, 1/4 mile CD walk

Tuesday August 15 nice cool morning for a run started at 4:30 scheduled to do a 3.25 run/walk with 2 mile constant run. I walked a 1/4 mile to warm up then started the run and I had zero energy. It was like I was starting over from scratch with my training. The longest run I got in was a little over a 1/2 mile. I was going to scrap the run but there was no way I was going to put that in the log. I pushed as hard as I could and kept the walks short. I finished the 3.25 miles in 39:08. Looking back I probably should not have done the HIIT last evening. Live and learn we will give it a try again on Thursday.

I finished up with some core work.
First four exercises completed in a giant set with 2 minutes between them
Incline situps 15 15 15
Russian Twist UB 15x14# 15x14# 15x14#
Reverse Crunch 15 15 15
Side Planks ea side 30 sec 30 sec 30 sec

Next exercises done in single sets with 2 minutes rest between

High to Low Wood Chop 15x50# 15x60# 15x60#
Standing Cable Crunch 15x155# 15x155# 15x155#

GG300 · 08-16-2006, 07:33 AM

Wednesday August 16 I felt off this morning again possibly due to the second night of broken sleep. Got to the gym at 5:15 for my weekly session with my trainer. I did a 15 minute body weight warm up before I started my session.

rest periods were sporadic but 2 minutes or less

DB Flat Bench 12x50# 8x70# 8x75# 8x75# 7x80#
Standing DB Military Press 12x30# 12x35# 7x40#

Superset with no rest between exercises

Close Grip Bench 12x115# 12x115# 12x115#
Assisted Wide Grip Pullups 12x50# 12x50# 12x50#

BB Single Arm Preacher Curls 12x25# 12x30# 12x30#

Incline Cable Press 12x80# 12x80#
Incline Cable Flys 12x50# 12x50#

I know the workout is heavy on the push exercises but it is a little difficult to argue with a guy that benches 600 + pounds. I hit more of a balance in my other workouts. Fortunately I feel alot better after my workout unlike when I woke up this morning.

GG300 · 08-17-2006, 07:04 AM

Thursday August 17 I finally got a decent night of sleep and it helped with the run this morning. I was scheduled to run 2 1/4 walk a 1/4 and run the final 3/4 of a mile this morning. I hit the track at 4:30 and did a 1/4 mile wu walk then started the run, everything felt good. I hit the 2.25 mark and had more energy so I went another 1/4 before walking an 1/8 then finishing the last 5/8 running. I was happy that I pressed the farther distance considering my run on Tuesday was pretty weak. Once again my time got slower even though I cut out an 1/8 of a mile of walking from my previous longest run. The time was 39:18 for the 3.25 mile portion. I finished with a 1/4 mile cd walk.

I followed up my run with Giant set of core work with no rest between exercises and 2 minutes between sets.

Swiss Ball Crunches 20 20 20
Roman Chair Oblique Crunches ea side 15 15 15
Swiss Ball Planks 60 sec 60 sec 60sec
Standing Rope Crunches 15x155# 15x160# 15x160#

I finished with a few laps in the outdoor pool to cool down and stretch. I felt great after the pool.

GG300 · 08-18-2006, 06:03 AM

Todays workout was a little lackluster. I found out some things yesterday that pretty much turned my social life to crap. On top of that it is leg day. Well Life goes on an at least I get to Golf today.

7 minute warmup on the eliptical

All sets are individual with 2 minutes rest in between

Squats 12x135# 5x225# 5x225# 5x225# 5x225#
Walking lunges with 20# DB's 13 13 13
Stiff leg deads 12x135# 12x135# 12x135#
Good Mornings 12x85# 12x85# 12x85#

Hopefully today is better than yesterday but it is what it is.

GG300 · 08-21-2006, 01:12 PM

Saturday Off Day Golfing on Friday was a blast but as expected there was way to much alcohol consumed by yours truly.

Sunday August 20 My focus is not totally on my workout again as I can't seem to get some personal problems out of my head (Woman Issues).
I did a 3.25 walk/run today in 37:17 consisting of 1/4 mile runs and 1/16 mile walks. Afterward I did a shorrt upperbody workout before I headed off to a tailgate party.

All single sets with 2 minutes rest between

Bench Press 12x135# 6x185# 6x185# 6x185# 6x185#
DB Military Press 12x35# 12x35# 12x35#
Assisted Pullups Underhand 12x45# 12x45# 12x45#
Close Grip Bench 12x135# 12x135# 12x135#
DB Curls Drop Sets 8x30 8x25 12x20 8x30 8x25 12x20

GG300 · 08-22-2006, 07:13 AM

Tuesday August 22 I am still shaking off the effects of a party filled weekend but decided to somewhat stick to my schedule and get in as much of a run as possible. Beautiful temperatures but I was still sweating out those previously mentioned cocktails. I got in a 3.25 mile run/walk in 38:07 which did not include my 1/4 mile WU and 1/4 mile CD.

I had planned on doing a lower body split but when I did my WU squats my left knee was killing me. Switched over to some core and ab work instead.

Giant Set with no rest between exercises and 2 minutes between sets.

Swiss Ball Planks 45sec 45 sec 45sec
Reverse Crunches 15 15 15
Weighted Ball Crunches 15x25# 15x25# 15x25#
Russian Twists UB 15x25# 15x25# 15x25#

Single sets 2 minutes rest in between

Wood Chopppers High to low 15x50# 15x50# 15x50#

Standing Rope Crunches 15x155# 15x160# 15x160#

My personal situation has steadied out again so my head was into my workout finally. A few more parties to make it through before the end of summer than I can totally focus on my training goals and get back on track.

GG300 · 08-23-2006, 07:01 AM

Wednesday August 23 Today was my day with the trainer and he wanted to changeup my workout with some new things. So if any of you trainers happen by this log don't laugh to hard. He generally uses free weights when he works with me but he thought he would throw in some extra cable work today. It definetely kicked my ass and we will see how it feels Thursday. I did 15 minutes of light cardio before we started.

All sets were single sets with 2 minutes rest between.

DB Bench 12x50# 8x75# 8x80# 8x80#*
Front Raise with back paralel to floor on Roman Chair 3 sets of 12x25# BB
Plank Position Rows alternating arms 12x12# 12x12# 12x12#
Assisted Dips 12x55# 8x55#4x50#** 12x50#
Cable Curls lying on Incline Bench 12x55# 12x55# 12x60#
Cable Flys on Freemotion machine 12x70# 12x70# 12x70# 8x80#

* Spotter assisted on last 2 reps
** Spotter pulled 5# weight in middle of set

The front Raise on the chair and the plank rows were something new out of his bag of tricks. The cable exercises are something he throws in once and awhile.

GG300 · 08-24-2006, 07:02 AM

Thursday August 24 I skipped my run Today due to heavy thunderstorms in the area. I put in 20 minutes of HIIT on the eliptical with a 5 min WU and CD. I didn't feel like putting my knee through the pounding of HIIT on the treadmill with a run coming up on Saturday. I followed the cardio up with a round of ab and core super sets.

2 minutes rest between super sets.

Incline situps with a 14# ball 20 20 20
Plank knee crossovers 15es 15es 15es

Hanging knee raise 15 15 15
Standing Rope crunch 15x160# 12x160# 13x160#

Bicycle Crunch on BOSU 15 15 15
Side Planks alternating sides 30 sec 30 sec 30 sec

GG300 · 08-25-2006, 07:11 AM

Friday August 25 Today was the first day in quite awhile that I felt really focused at the gym. I was working on setting 10 rep maxs so that I can start a new EDT Program on Monday.

All exercise were single sets with 90 seconds rest between

Bench Press 12x135# 10x165# 6x185# 6x185# 6x185#
Assisted Underhand Grip Pull Up 10x35# 10x35# 10x35#
DB Military Press 12x35# 12x35# 12x35#
Cable Row V Handles 12x87.5# 12x100# 12x112.5#
Close Grip Bench 12x135# 12x135# 10x135#
Single Arm BB Preacher Curls 12x30# 12x30# 12x30#

gobbla · 08-25-2006, 07:28 AM

after you try EDT for a little while, put up a review on the main training thread. there's been a few people to dabble but no one really commited to an oppinion on it.

nice work by the way

GG300 · 08-28-2006, 09:25 AM

Saturday August 26 Humid and warm day for a run especially after staying out the night before and throwing back a 12 pack with some good friends. After doing some light jogging (hardly enough to break a sweat on a normal day) I stood for 5 minutes dripping waiting for the race to start. My running buddies had other commitments so this was my first race without them. I had a great time and met a few people before and after the race that sucked at running as much as I do. I finished with my best race time since I have been accurately timing them of 35:08. I had a bunch of energy at the end of the race and now I know that I could have pushed harder. I cut almost a full minute off of my last race time and I hope to cut another 30 seconds of my next time which is this coming Sunday. I will start my new escalting density program for lifting on Tuesday morning. I was detained from starting this morning by a tall attractive red head. Some days just start out great. Unfortunately I found out that a very close friend of mine had a major stroke on Saturday and is currently sedated in ICU. Then I get to go to a great golf outing this afternoon. If not for the bad news it was shaping up to be a wonderful day.

GG300 · 08-30-2006, 08:11 AM

Wednesday August 30 Well too many coctails at my Monday golf outing threw me off course for my Tuesday WO and today was my day with the trainer. I did a little work on my EDT program Sunday so I will be able to start up full tilt on Friday, NO MORE EXCUSES. Today I started with a light cardio WU and then hit the weights with my trainer.

Straight sets with 2 minutes rest

Bench Press 50#DBx12 BB 10x185# 6x205# 6x215# 7x225#*
Reverse Push Ups 12xBW 12xBW 12xBW
Side raise with bands and DB** 12x5# 12x5# 12x5#

Super sets with 2 minutes rest between

Close Grip Bench 12x125# 12x125# 12x125#
Tri Push Downs with V handle 12x100# 12x100# 12x100#

Leaning Preacher Curls BB 12x50# 12x50# 12x50#
Hammer Curls 8x30# 8x25# 8x25#

Wide Grip Pull Ups Assisted 10x60# 12x60#

* Spotter assisted with last 2 reps
** Standing on a red band with 5# DBs, this gave me new respect for a girly exercise
Few extra minutes at the end so we threw in the wide grip work and it was all I could do to get these done even thogh I added the extra help at 60# instead of the normal 50#.

GG300 · 08-31-2006, 07:34 AM

Thursday August 31 I had a bit of a time crunch this morning so I rescheduled my run for after work. I am also looking forward to getting off the track and do some park running. I got in 35 minutes on the eliptical trainer instead going through various speeds and resistence settings. I followed that up with a quick ab and core WO.

Super sets with 2 minutes between sets.

Russian Twists 15x14# 15x14#
Ball Planks 60 sec 60 sec

Swiss Ball Crunch to a Press 15x14# 15x14#
Side Planks 2 sets of 30 sec each side

Hanging Knee Raise 12 ea side 12 ea side
Standing Rope Crunch 15x160# 15x160#

twinsavsvikingsfan · 08-31-2006, 08:23 AM

Hey GG! Just getting caught up on your log after vacation. Great work. I sure can vouch for some of those heavy T-storms last week you mentioned. Nice work in the gym. A 12-pack the night before a race?!?!? Yikes. Nice on the PR. Sorry to hear about your friend. Hope that turns out ok.

GG300 · 09-01-2006, 07:00 AM

Thursday August 31 I tried a new course today that I charted on mapmyrun.com. It measured at 3.26 miles and took me through and around one of the local parks. I chose it because it was hillier than the course I am used to and much more interesting than the track. The only draw back was that the portion around the park was mainly on a gravel shoulder or in the parking lane of oncoming traffic. I finished in 37:10 which is very close to the times I was doing on the track. I was all in after the run which I attribute to it being an afternnon run instead of my normal morning jaunts. The course I am running this week Sunday for the 5K is hillier than what I ran today but with it being a morning run and the adrenaline boost from the race I am still hoping to cut at least 30 seconds of of my last race time.