Never-ending Quest to be Leaner, Stronger and Faster. - Page 31 - JP Fitness Forums

GG300 · 12-03-2007, 07:52 AM

Thanks Lance and Mel hopefully I won't have many more of those.

GG300 · 12-03-2007, 08:31 AM

Monday December 3 Scheduled Intervals and Upper Body Work.

Hillclimb intervals at 3.8 mph 2 minute intervals of 1 minute at 2 degree incline followed by 1 minute at a 6, 6.5, 7, 7.5 or 8 pyramiding up and then back down.

Straight sets with 2 minutes rest

Bench 8@145# 4@195# 3@205# 3@225# 5@185# no rest 8@135#

Cable Flys 10@80# 10@80#

Straight sets with 90 seconds rest

90 degree Bent Over Rows 12@125# 12@125# 12@125#

Wide Grip Lat Pulls 10@150# 10@150# 10@150#

Seated Arnolds 12@30# 12@35# 12@35#

The benches were a little weak this AM right up to the point when I asked one of the regulars to spot me at 225#. I barely got the 205 up for 3 reps so I was going for 1 maybe 2 reps at 225#. With no help from the spotter I actually had a stronger push on the first 2 reps at 225 than on the previous set and I was able to get in a extra rep without a hitch. Just having that spotter there seems to make a huge difference. Just being able to concentrate on the push as opposed to your safety helps alot.

3000

In between sets today I was watching a newer trainer work with a 40 something guy who was in about as bad of shape as I was before I started down this fitness path. I watched her walk him through Tri Extensions, DB Skullcrushers, DB Curls, Side Raises on a Bosu trainer, Cable Chest Presses and of course Crunches on the Swiss Ball. I wanted to walk over and talk with him afterwards and advise him that he wasn't going to make much progress if he followed that workout 3 times a week. Then I figured he would ask why I thought I knew more than this trainer so I passed. When I logged in this morning I noticed that I was close to 3000 posts and thought of all of the knowledge that I have gained from this forum, how much support I have received for achievements that have totally flew under the radar of my local friends. I have truly been lucky to wander onto this site as it has given me a chance to learn from some very knowledgeable folks and correspond with some incredible people. I would like to thank everyone that has supported, coached, prodded and joked with me over the past few years. I believe it has made me a better person. Who knows without some of the knowledge that I have gained here I may have been right next to that guy in the gym this morning knocking out set after set of isolation work wondering where my six pack was.

P.S. At least now I know that the six pack is there it just needs to be uncovered.

Mahler · 12-03-2007, 08:51 AM

Hey, let me be the first to congratulate you on your 3, 000th post.
You are an asset to these forums, my friend.

GG300 · 12-04-2007, 08:13 AM

Tuesday December 4 5:10 AM Scheduled HIIT and Core Workout.

Just having a ball workout

Started with 20 minutes of HIIT consisting of 2 minute intervals of 90 seconds @ 3.8mph/ 30 seconds @ 7.3 through 7.7 mph and a 4 minute CD 277 calories 1.83 miles

Giant set with 2 minutes rest

UB Russian twists on Swiss ball with Med ball 15each side@14# 15each side@14# 15each side@14#
Swiss ball Crunch to a Press with Med ball 15@14# 15@14# 15@14#
Woodchoppers with Med ball Left 15@14# 15@14# 15@14#
Woodchoppers with Med ball Right 15@14# 15@14# 15@14#

Super Set with 1 minute rest

Seated Swiss ball Cable Crunches 15@140# 15@140# 15@140#
Swiss ball planks 60 seconds 60 seconds 60 seconds

Mixed things up a little bit with the ball theme. The woodchoppers weren't quite as tough as the heavier weight with the cable but putting them at the end of the super set still proved challenging. The Planks at the end of the workout also increased the difficulty from my normal routine. They actually worked up a sweat all by themselves. This variation worked well so I will keep mixing up the core stuff to keep it interesting.

GG300 · 12-04-2007, 08:15 AM

Thanks John its nice to be associated with such a great group of people.

GG300 · 12-05-2007, 07:39 AM

It's days like these that make me happy that I took a break from running. Second dumping of more than 5 inches in a week. Must be that global warming everyone is talking about.

GG300 · 12-05-2007, 08:05 AM

Wednesday December 5 5:00 AM Schedule Lower Body Session with Trainer

Straight Sets with full rest

Deadlifts 12@225# 8@255# 5@315# 3@350# Failed@385# Failed@385# 3@335#

Squats Ass in the Grass 15@135# 15@155# 15@165#

Super Set with 2 minutes rest

Nautilus Leg Press 8@270# 8@270# 8@270#
Leg Curls 12@65# 10@65# 10@65#

Not many lifts but between the deads and the AITG Squats the steps out of my trainers gym seemed like 10 flights. My trainer must have thought more off me than I do myself because he scoffed at me when I said my PR for deads was 365. He did get me to knock out 3 @ 350# so I actually thought I might be able to knock down the 385, my first attempt I didn't even budge it but after some additional coaching I gave it another run. The second attempt at least got off the ground but I just couldn't straighten up. The good news was at least I didn't tweak my back. The squats past level really make a diffrence on the weight. I most likely could have gone heavier but he wanted me to get 15 reps in (Asshat).

GG300 · 12-06-2007, 08:01 AM

Thursday December 6 Bagged my work out toady because I was out late helping a buddy out shooting in his pool league. Now I will have to pack ina full body workout and intervals Friday AM before I head out of town. Ugghhh

But I did get a double batch of Triple Chocolate Carmel Cookies made. Thankfully I don't have to eat them, they are just gifts for the relatives I am visiting this weekend.

lance02 · 12-06-2007, 11:13 PM

Nice job on the ATG squats -- that's impressive, especially with the high rep count.

More snow!!

twinsavsvikingsfan · 12-06-2007, 11:22 PM

Hey, Gregg, just trying to catch up a bit. Congrats on the 3000 posts.

P.S. I'm ready for spring.

BamaDave · 12-09-2007, 07:33 AM

Gregg - congrats on your 3,000th post. Great work on those deadlifts - 400# can't be far away with 3 at 350!!!

At least the snow looks nice even if it is aggravating. I'm hoping it will snow here this Winter - we are actually overdue for a snowfall with no accumulating snow since 2000 (the longest stretch in history).

mel · 12-09-2007, 04:45 PM

Your santa avi is adorable!
Congrats on the posts!
Keep up with those great dls!

mel

GG300 · 12-11-2007, 07:19 AM

Tuesday December 11 Scheduled Penance for a weekend of Partying.

Hill Climb Intervals at 3.9 mph 1 minute at 2 degrees then 1 minute at 6, 6.5, 7, 7.5, 8 and then back down (Pyramid style). and 5 minute CD 255 calories and 1.59 miles.

Giant Set with 2 minutes rest

Swiss ball crunch to a press 15@14# 15@14# 15@14#
UB Russian Twists on Ball 15 each side@14# 15 each side@14# 15 each side@14#
Reverse Crunches 15 15 15

Super Set with 90 seconds rest

Low to High Cable Woodchoppers Left 15@40# 15@40# 15@40#
Low to High Cable Woodchoppers Right 15@40# 15@40# 15@40#

Standing Cable Crunches with Alt Twist 20@145# 20@145# 20@145#

Not enough to make up for last weekend but it's a start. No parties scheduled until the 22nd SO FAR.

GG300 · 12-11-2007, 07:28 AM

Thanks Everyone

Lance I was surprised at how difficult the low weight high reps actually were.

Jim we are getting another couple of inches of snow with ice today. I could use a big thaw or at least a touch of Global Warming.

Dave my trainer said we are pulling 400 before the end of January. Since he said we maybe he is planning on helping. Not sure about the spotters position for that.

Mel I had a better Avatar but decided that I would go with the FAMILY friendly one.

GG300 · 12-12-2007, 07:58 AM

Wednesday December 12 5:00 AM ScheduledUpper Body Session with Trainer

Straight Set with full rest

Bench Press 10@145# 6@195# 5@215# 3@250# 1@275# PR 3@225#
No rest to banded Bench 8@135# plus red band

Super Set with 2 minutes rest

DB Incline Bench 6@60# 10@50# 10@50#
Cable Flys 12@50# 12@55# 10@55#

Tri Bar Extensions 12@110# 12@130# 12@130#
Cable High Pulls 12@75# 12@90# 12@90#

Incline High Cable Curls 12@70# 12@70# 12@70#
CG Undhand grip Lat Pulls 12@130# 12@135# 12@135#

Straight Sets with 1 minute rest

90 degree Cable Bent Crossover Rows 12@50# 12@50#

I finally muscled through the first couple of inches 275 on the Bench. I would have been more excited about it but my trainer responded with "that was good but we can do better". I keep wondering about this "WE" that he keeps talking about. Must be all that crap that he gives me when I am not meeting his expectations. I really didn't think that the full ROM was going to be coming around this quick but something seems to be working. After that the remaider of the workout was sort of auto pilot for me. I was concentrating but found my mind wandering on new goals and conversation with my trainer about wagering on the upcoming Bowl Games. I guess that becomes a potetial problem once you get to be a friend with your trainer. 275 Hot Damn

Mahler · 12-12-2007, 09:03 AM

Big congrats on the new PR.
Way to go.

UpNorth · 12-12-2007, 12:29 PM

Damn! Another PR. At this rate I see the masters powerlifting circuit in your not too distant future.

Nice 3000 post. You took the words right out of my mouth. Without the information here I would still be spinning my wheels on the treadmill then following it with curls and bench and blaming my age for the lack of progress.