Never-ending Quest to be Leaner, Stronger and Faster. - Page 32 - JP Fitness Forums

GG300 · 12-18-2007, 07:58 PM

Quote:

SILENCE! LA LA LA! I can't hear you. LA LA LA!

In my best Obi-Wan Kenobi speak "Nevermind the slow one the force is weak with him".

NorthernWisco · 12-18-2007, 10:25 PM

This is the only board I have ever found people from WI in!!

GG300 · 12-19-2007, 07:44 AM

We have a couple from Milwaukee, 1 from Waukesha, 1 in Madison and now one in Superior. Everyone here is pretty friendly and have a wealth of information to share.

GG300 · 12-19-2007, 08:09 AM

Wednesday December 19 5:00 AM Scheduled Upper Body session with Trainer

Stright sets with varied rest

Bench 10@150# 6@200# 5@225# 3@255# 1@280# 3@225#

Incline DB Bench 6@60# 6@60#

Assisted Dips 12@60# 12@60# 8@50#

Alternating DB Shoulder Press 9@30# 12@27.5# 12@27.5#

Overhead Bicep Cable Curls 12@45# 12@50# 12@50#

Low Incline Cable Rows 12@145# 12@160# 12@160#

Just missed hitting 280# on the Bench. I got a slight assist to lock it out but I was able to get the first 3/4 of the lift by myself. Just got the 2 finger assist from my trainer to finish that lift and the last 2 reps at 200, 225 and last rep at 255. Going from the Dips to the shoulder presses is a real bitch. Should have been no problem with 30 but couldn't get in 12 reps. For some reason the dips just trash my shoulders. Other than that pretty standard work. The rest periods dragged a little as my trainer is having some serious women problems that we talked through. He helps me with the physical side, the least I can do is offer him some help on the expierence of age side.

GG300 · 12-20-2007, 08:25 AM

Thursday December 20 5:00 AM Scheduled Core Work and Intervals

20 mins of Walking/Running Intervals consisting of 1:30 at 3.8 mph/:30 at 7.4, 7.5, 7.6, 7.7, 7.8 and back down again at a 1 degree incline. 5 minute CD 289 Cals 1.9 Miles

Super Sets with 90 seconds rest

Swiss Ball Crunch with Med Ball behind head 20@14 15@14# 15@14#
Hamstring Curls with Swiss Ball 15 15 15

Kneeling Cable Crunch 15@180# 15@185# 15@185#
Standing Oblique with Weighted Bar Overhead 12ea side@15# 12ea side@15# 12ea side@15#

Stright Sets with 1 minute rest

Russian Twists on Decline Board 15ea side@14# 15ea side@14# 12ea side@14#

I had enough energy today to get all of the intervals in running. It seems the farther I get away from the past weekend the more energy I have, Hmmm wonder why that is.

Threw in some new exercises today just to keep it fresh the twists on the decline board with your body angled at 45 degrees adds a whole new meaning to "Holy Crap".

BamaDave · 12-20-2007, 08:06 PM

280#!

Is that a PR?

NorthernWisco · 12-20-2007, 09:13 PM

Nice session in intervals today

lance02 · 12-20-2007, 09:43 PM

That's some awesome benching you've been doing recently!

GG300 · 12-21-2007, 08:17 AM

Thanks Guys,

Dave it would be a PR but I don't count it until my trainer isn't touching the bar at all. He gave me the 2 finger assist at the end.

Lance I have been very happy with the lifting as I am now a full 30# over where I was before I injured my rotator cuff a few years back. I do not know how those baseball guys recover so quickly.

GG300 · 12-23-2007, 08:36 AM

Sunday December 23 6:30 AM Scheduled Intervals and Upper Body work

10 minutes of intervals mixed in sprints, hill climbs and walks 140 cals .79 miles 2 minute CD

Straight Sets with 90 seconds rest

Bench Press 10@155# 6@185# 4@185# 5@185# 15@135#

90 Degree BO Rows 10@135# 10@135# 10@135#

WG Lat Pulls 10@150# 10@150# 10@150#

Seated Arnolds 12@35's 10@40's 8@40's

A little pressed for time today so I crunched the interval time and passed on any arm work. I will have to get my workouts in at home for the next 2 days as my gym opens later due to Christmas and I will have to be into work or at functions before then.

bigDman · 12-23-2007, 05:33 PM

nice benching

RacerBill · 12-23-2007, 05:34 PM

Quote:

Originally Posted by GG300

I am now a full 30# over where I was before I injured my rotator cuff a few years back. I do not know how those baseball guys recover so quickly.

No kidding!

Seems like my shoulders are taking forever to retrain. Of course I'm slightly

older than the average major leaguer.

That 280 is impressive!

lance02 · 12-23-2007, 10:56 PM

Merry Christmas Gregg!

GG300 · 12-24-2007, 07:54 AM

Thanks Paul and Bill.

Bill maybe Barry Bonds trainer coul hook us up with a few cc's of his miracle cures.

GG300 · 12-26-2007, 07:38 AM

Wednesday December 26 Scheduled Intervals and Core Work.

20 Minutes of Hillclimb intervals at 3.8 mph 1 minute at 2 incline / 1 minute of 6, 6.5, 7, 7.5, 8 and then back down. 5 Min Cool Down 265 Calories and 1.55 miles

Super sets with 90 seconds rest

Swiss Ball Crunch with weight behind Head Alt twist 20@14# 20@14#
Swiss Ball UB Russian Twists 15 Each Side @14# 15 Each Side @14#

High to Low Cable Woodchoppers Left 15@60# 15@60# 15@60#
High to Low Cable Woodchoppers Right 15@60# 15@60# 15@60#

Standing Cable Crunch 15@175# 15@175# 15@175#
Hanging Leg Raise 15@BW 15@BW 15@BW

After doing 5 stops on Christmas Eve (All with Alcohol) and two big family celebrations on Christmas Day I was very happy to get back to the gym and get some work in. I wasn't feeling quite up to nailing a big lower body day so I pushed it off until Thursday when I will have had an additional day of normalcy.

mel · 12-26-2007, 08:25 PM

At least you worked out today! We're back on track tomorrow.

mel

GG300 · 12-27-2007, 07:50 AM

Quote:

At least you worked out today! We're back on track tomorrow.

Not Today! I had a quiet dinner with friends scheduled and I would have been home by 8:30 at the latest but Noooooooooooooooooooooo my GIRLFRIEND had other ideas. We had to stop at the bar that her friends hang out at for a nightcap. I got home at midnight.

At least she is feeling worse than I am this morning.