Never-ending Quest to be Leaner, Stronger and Faster.

[GG300]

Friday January 4 5:00 AM Scheduled Upper Body Session with Trainer

Straight Sets with varied rest Trainer Assisted Reps

Bench 12@155# 2/4@210# 2/1@230# 1@275# 2/1@225#

Pec Deck 12@145# 12@160# 12@160#

Rear Delt Machine 12@130# 12@145# 12@145#

DB Lat Pullover 12@50# 12@55# 12@60#

OVH Cable Curls 12@40# 12@50# 12@55#

BB Military Press 12@75# 12@80# 12@80#

Reverse Tri Pushdowns 12@65# 12@65# 12@65#

The shoulder was better today but I could still fell the weakness in it during the benches. My trainer got the remainder of his machines in this week so we had to play with his new pec deck/rear delt machine. Not my favorite but I guess everything helps in one way or another. Ending with the pushdowns is generally not too bad but his cable machine seems to run heavier than the ones at my gym. Who knows. First weigh in for the New year has me at 229# -1 with 39 or 34# more to go.

[GG300]

Saturday January 5:00 AM Scheduled Core Work and Intervals

Stair Climber Intervals 3 min WU, 4 min CD 10 min of Intervals consisting of 1:30 level 5/:30 Level 8.

Swiss Ball Planks 3 X 60 Seconds

Cable Woodchoppers Left 3 Sets of 20 X 60#
Cable Woodchoppers Right 3 Sets of 20 X 60#

Kneeling Cable Crunches 3 Sets of 12@180#

Alternating Bicycle Crunches 3 Sets of 40 (20 each side)

Holy Crap it must be the New Year effect. Off line for 2 days and my log slipped to the second half of page 3. The workout went well not thrilled with the intervals on the Stair master but I thought I would mix it up. They sure do get you sweating in a short time.

[GG300]

Monday January 7 4:40 AM Scheduled Full body EDT Session

5 Minute Stairmaster WU Various levels

1st PR Zone 10 Minutes

Bench Press @ 170# 5,5,5,5,5,4,4,2. 35 Total Lifts

BB BO Rows @ 125# 5,5,5,5,5,5,5. 35 Total Lifts

2nd PR Zone 10 Minutes

DB Shoulder Press @ 35# 5,5,5,5,5,5,5,3,2. 40 Total Lifts

DB Curls @30# 5,5,5,5,5,5,4,3,3. 40 Total Lifts

3rd PR Zone 10 Minutes

Goblet Squats @70# 5,5,5,5,5,5,5. 35 Total Lifts

Tri Cable Extensions 5,5,5,5,5,5,5. 35 Total Lifts

5 Minute CD on Treadmill .25 miles 5 Minutes

This is the week that I put my fitness plan in action from my 2008 Goals. It had been awhile since I had done EDT and it hasn't gotten any easier. Hopefully after 2 weeks of 10 minute zones I will switch over to the 15 minute zones. Although only doing 2 sessions of EDT per week it might take a little longer. I made it through the weekend doing the whole clean eating thing even though the house has not been totally purged of all the holiday goodies. I should have all of them gone by this coming weekend.

[UpNorth]

Originally Posted by GG300

Holy Crap it must be the New Year effect. Off line for 2 days and my log slipped to the second half of page 3.

I had the same exact reaction. It seems like the NROL for women has drawn in a new crowd -- I would bet that the women here now outnumber the men. That has to be some kind of a record for a weight lifting site.

Nice to see you on track... I'm watching

[GG300]

I had the same exact reaction. It seems like the NROL for women has drawn in a new crowd -- I would bet that the women here now outnumber the men.

Not to be a cynic but I think this happened on a slightly smaller scale last year and shuffled out in about a month. I would like to see everyone stick to their new fitness goals but unfortunately it doesn't seem to happen that way.

[GG300]

Tuesday January 8th 5:00 AM Scheduled Core Workout and Intervals

Hillclimber Intervals 2 min WU, 3 min CD 20 min of intervals 1 min@2 incline/1 minute 6 to 8.5 incline 267 cals 1.55 miles

Weighted Decline Crunches with Alternating twist 20@14# 16@14# 12@14#

Leg Raises with a pop 3 sets of 12

Standing Cable Twists 3 sets of 15 each side@60#

Full Crunches on Bench 3 sets of 15 with 30 seconds rest between

Page 3 again I am just going to go straight to search to find this puppy from now on. Not much energy today I don't know if it's the weather or just that time of the year. Once I got to the gym it seemed to go just fine. I have never been very jazzed about getting to the gym just to do core work but even less thrilled to get there just to do cardio. I worked up a good sweat at least while still maintaing my focus and intensity through positve mental visualization. Yeah I was imagining Catherine Bell was working out with me, no what I meant to say was that Gail was working out next to me.

[GG300]

but they have been better also. Here are the starting pictures for my own little competition to get and stay below 2 Bills.



It has been a fun 2 years but now it is time to pay for my sins.

[GG300]

Wednesday January 9 5:00 AM Scheduled Upper Body Session with Trainer

Straight Sets with varied rest Trainer Assisted Reps

Bench 12@160# 3@215#2@215# 3@230# 1@280# PR 1@280# 3@230#

Rear Delt Machine 12@130# 12@145# 12@145#

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

Incline DB Curls 12@30# 12@35# 12@35#

Super Sets with 90 seconds rest

Assisted Dips 12@60# 12@60# 12@60#
Reverse Tri Pushdowns 12@80# 12@70# 12@70#

Machine Shoulder Press 10@85# 12@75#
DB Side Raises 12@17.5# 12@17.5#

280# is now offically in the books, then the asshole says "1 more". I couldn't get that one of my chest but with a his assist with the first 4 inches I got the rest done. Other than that I still hate dips and I really need to work on them. Maybe by the time I hit my goal weight I could get 20# stronger then I could get these in without the assist. I don't know about that whole adding plates thing though. Nothing else too special. He did offer me a free 45 minute session for Gail if she is interested in giving it a try. Man would I like to be a fly on the wall for that session.

[GG300]

Thursday January 10 5:00 AM Functional Training

I had to reschedule my workout to early afternoon so I could come into work and crawl around in the high ceiling of the mall roughly 50' above the floor. We have no catwalks in the ceilings just standard black iron suspended with hanger wire to the I beams. That is attached to aluminum hat channel and the drywall is screwed to that. You can only walk on the black iron which has 4' spans if you have to cross it, and it is only 3/8" wide so it is very hard on the feet. If that doesn't sound fun already you also have to wear tyvek suits duct taped at your ankles, crotch and arm pits so that the reinforced paper suits don't rip. And to top all that off you get to breathe through a respirator. Needless to say 1 hour up there I came down soaking wet and sore. I hadn't done this in 8 years now and hopefully it will be my last time up there. Unfortunately I am the only one on my staff certified to go up there and realistically all the younger guys are in horrible condition and an hour up there might kill them. Just not something a 48 year old desk jockey should be doing anymore. I actuallly think I enjoyed my half marathon training more than this. I am feeling much better now that I am hunkered down by my keyboard with a fresh cup of hot Joe.

I will get my real workout in at 1:30 when I get out of here.

[GG300]

Thursday January 10 1:45 PM Scheduled Intervals and Lower Body Work

Hillclimber Intervals 20 minutes of intervals followed by a 6 minute CD ? Cals 1.55 miles

I walked back to the gym but just didn't have the energy for a decent workout. Decided to do it on Friday instead when I was fresh. The intervals were sort of screwy as well as all of the good treadmills were tied up so I was banished to the units with one foot in the grave.

[GG300]

Friday January 11 4:30 AM Scheduled Intervals and Lower Body Workout

Hillclimber Intervals 20 minutes of intervals with a 5 minute Cool Down 266 Cals 1.55 Miles

Straight Sets with 2 minutes rest

Deadlifts 8@225# 6@275# 5@305# 3@335# 2@365# 1@385# PR +10#

ATG Squats 3 sets of 12 @ 165# with 90 seconds rest

Good Mornings 3 sets of 12 2 95# with 60 seconds rest

Back Bridges 3 sets @ BW with 60 seconds rest

Step Ups 3 sets of 10 with 25# DB's 2 minutes rest

I was glad I held off until this morning for the weights. I went through the standard dead set ups and when I got to 365 the first went up smooth and the second was still not too bad. So I decided to rack 385 instead off just 380#. With a little focus I got it locked out and I think it went better than my last PR at 375. After the deads I didn't have a ton of energy but I pushed through the rest of the Workout. I had planned on skipping the step ups but just as I finished the Back Bridges 2 cute little 20 somethings started their ab workouts on the mat next too me. They smelled great and had those cute little booty shorts on so I forced myself to get in the step ups. Today was also weigh in and I was pleased to see 224.8 when I stepped on the scale. That puts me 1.7# ahead of my goal schedule but with Supebowl, St Patricks and March Madness rapidly approaching I know I will need to have a few pounds in the bank.

[Mahler]

GREAT! I seem to be the first to congratulate you on the PR.
I know you did it just for me, right!

[UpNorth]

Originally Posted by GG300

Bench 12@160# 3@215#2@215# 3@230# 1@280# PR 1@280# 3@230#

Originally Posted by GG300

Deadlifts 8@225# 6@275# 5@305# 3@335# 2@365# 1@385# PR +10#

*yawn* Another week, another couple of PR's. So what else is new... You've set expectations way too high now. You're going to have to start doing circus tricks or something.

[lance02]

Great deadlift Gregg!

[GG300]

You're going to have to start doing circus tricks or something.

Jeff, Step ups do remind me of this circus staple.

I know you did it just for me, right!

John, just like you I am pulling for the "Seasoned Gentelmen".

Thanks Guys

[GG300]

Saturday January 12 6:30 AM Scheduled EDT Session

I decided to skip the true EDT workout because my back is still feeling a little tweaked from yesterdays deadlift. I decided I would just do the same pairings using Super Sets with minimal rest.

All sets performed with 1 minute rest after Super Set.

DB Incline Benches 3 sets of 8@55#
BB High Pulls 3 sets of 10@80#

Standing EZ Bar Curls 3 sets of 12@60#
WG Lat Pull Downs 3 sets of 8@150#

CG Bench Press 3 sets of 12@125#
Low Cable Incline Row 3 sets of 10 at 137.5#

Picking up the DB's or Barbells were a little painful at the start but I got all of the pairings in without having to alter the weights or the reps. After I finished my back was feeling somewhat looser but I had a few extra minutes so I hit the whirlpool for some water jet therapy anyway. Now the back feels much better plus I will hit Gail up for a rub down after work which should help as well.