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

[Mahler]

Hey, Nice work on the deadlifts. A 10 pound improvement is great.
Your workouts are looking good.

[GG300]

Thanks John, I am happy with any strength gains that I get but I'll keep focusing on fat loss for the upcoming 5K season. Hopefully I will start doing heavy leg work again later this summer.

[GG300]

Wednesday April 30 5:00 AM Scheduled Chest and Triceps day with Trainer

Various set, rep and rest schemes

Flat DB Bench 12@45# 12@60# 8@70# 5@80# 5@80# (80# PR by 5#)

BB Incline Bench 7@115# 5@125# 3@130# 4@135#

Low Cable Flys 12@80# 12@80# 12@80#

Overhead Cable Extensions 12@90# 12@110# 12@110#

Super Sets with full rest

Assisted Dips 12@50# 12@50# 8@50#
Overhead DB Extensions 12@50# 12@50# 8@50#

At my request we mixed things up today and started with some DB work instead of the standard progression that we have been doing with the BB for the last several weeks. It has been a long time since we have done the flat bench with DBs and hit a new PR at 80#. I was also able to drop the assisted weight on the dips down another 10# and if we weren't doing super sets I think I would have got all 3 sets in at 12 reps. I was very happy with all the work today and real feel energized right now. If the sun stays out and the temp gets into the 50s like they are predicting I will get in some road work thais afternoon.

[GG300]

Thursday May 1 5:10 AM Scheduled Legs and Shoulders

Super Sets with 1 minute rest

Squats 3 x 10 @ 225# +10#
Standing Arnolds 3 x 12 @ 35# +5#

3 minutes rest

DB Step Ups 1 x 12 @ 25# 2 x 10 @ 25#
BB Shoulder Press 3 x 12 @ 85# +5#

3 minute rest

BB Front Raise 3 x 12 @ 45# +5#
Swiss Ball Crunch alternating twist 3 x 24 @ 25#

And then I crashed. I finished the bottle of water that I had and then filled it up and pounded another 40 oz. I forgot my protein shake and I was feeling so drained I had to drop $3.50 for a premixed can of some Tiger Milk crap which just about had me gagging. It did the trick at least and I was feeling more stable in a few minutes. I was a little light on sleep but really had no other reason for this to have been so taxing. I popped up the squats by 10# but was still feeling strong after those. The step ups did kick the crap out of me but that is pretty normal. We'll unless I see some other problems I will just chalk it as one of those off days. Now I can get in some steady state cardio while walking around the parking lot all day marking out paving and curb damage from the winter season.

[GG300]

Friday May 2 5:10 AM Scheduled Back and Biceps with Intervals

Super Sets with 1 minute rest

Wide Grip Lat Pulls 3 x 12 @ 130# +5#
BB Curls 3 x 12 @ 60#

3 minutes rest

Low Cable Rows to Neck 3 x 12 @ 75#
DB Hammer Curls 3 x 12 @ 30#

3 minutes rest

BB Bent Over Rows with Hold 3 x 12 @ 85# +5#
Overhead Freemotion Cable Curls 3 x 12 @ 70# +10#

3 minutes rest

Hillclimb Intervals 1st 10 minutes consisting of 1 minute @ 2 incline/ 1 minute @ 5, 5.5, 6, 6.5 or 7 incline. 2nd 10 minutes repeat of 1st session but rest periods at 2.5 incline constant speed of 3.8 mph. 5 minute active cool down 258 cals 1.55 miles total time 25 minutes

The lifts went well today as I was able to go up 5# on my BO Rows and Lat Pulls and 10# on the OVH Cable Curls. I also got all 3 sets of the BB Curls at 60# up from 2 last week (50# on the first set). I got in some extra cardio last night by going on Gail's 30 minute/ 2 mile walk with her. I am not sure if that was the problem or the leg workout from yesterday but my right knee felt like jelly on the incline portion of my walk but no real problems. If the weather holds up I have the "Making Strides" Breast Cancer Research 3 mile walk tomorrow. So I only have to lift in the AM and that will be my cardio.

[GG300]

Saturday May 3 6:00 AM Schedule Cest and Triceps


Super Sets with 1 minute rest

Decline DB Bench 3 x 12 @ 45#
Tri Push Downs 3 x 12 @ @ 140#

3 minutes rest

Incline DB Bench 3 x 12 @ 45#
DB Tri Extension 3 x 12 @ 50#

3 minutes rest

Pec Deck 3 x 12 @ 161# +5#
CG Bench 3 x 12 @ 115#

I was pressed for time this morning so I switched the BB Decline to a DB Decline to save on the setup time. I also swithced the OVH Cable Extension to more of a compound lift using the CG Bench instead. Other than that pretty standard lifts with only one 5# increase on the pec deck.

[GG300]

Monday May 5 5:00 AM Scheduled Back and Biceps

Super Sets with 1 minute rest

Reverse Grip Lat Pulls 3 x 10 @ 137.5#
Cable Hammer Curls with Rope Grip 3 x 10 @ 105#

2 minutes rest

Wide Grip Low Cable Rows 3 x 10 @ 137.5#
Incline DB Curls 3 x 10 @ 30#

2 minutes rest

2 Arm DB Rows 3 x 10 @ 55#
Leaning Preacher Curls 10 @ 70# 8 @ 70# 10 @ 70#

I decided to raise the weights and drop the reps down to 10 for the next 2 weeks. All the lifts went well but my left elbow continues to bother me slightly during the incline and preacher curls. My right bicep which was giving me some trouble is now down to just a dull ache. We will see how it recovers from today. I also cut back on the 3 minute rest breaks which seems excessive with the exception of Leg and Shoulder days. Shooting for 4 days of cardio per week so I passed on today. Although I might get a run in this evening, we will see how the day goes.

[GG300]

Tuesday May 6 5:30 AM scheduled Legs and Shoulders

Super Sets with 1 minute rest

Deadlifts 3 x 10 @ 225#
Alternating DB Shoulder Press 3 x 10 @ 40#

2 minutes rest

Bulgarian Split Squats 3 x 10 @ 30#
High Pulls 3 x 10 @ 80#

2 minutes rest

Full Crunches on Bench 3 x 15 @ 25#
Plate Raise 3 x 10 @ 45#

I was able to up all the weigyts today while I switched over to the 10 rep scheme. The only exception was the crunches where I stayed at 15 reps. I had a bit of a grip problem with the second set of deads so I switched to the cross grip for the last set. I will have to switch the hands next time as using the reverse grip with my left arm irratates that elbow. Everything else went well but with a crunch for time due to work I skipped cardio. Hopefully I will get some in this evening.

[GG300]

Wednesday May 7 5:00 AM Schedule Chest and Triceps Workout with Trainer

Varied set and rest schemes

DB Decline Bench 12@40# 12@50# 10@60# 10@60#

Incline Cable Press 12@90# 12@110# 12@120#

Mid Cable Flys 12@80# 12@100# 12@110#

DB Skullcrushers 12@30# 12@30# 12@30#

Assisted Dips 10@50# 11@50# 10@50#

Individual Cable Push Downs 12@90# 12@90# 12@100#

Underhand Cable Pull Downs 12@100# 12@100# 12@100#

I was dragging going into this workout but after I showered out I felt great. All the lifts went well and only had a slight problem with my left elbow on the pull downs. We got in an additional lift today as we cut back on the bullshitting and sped up the rest breaks. Next week I get a break from my trainer as I am on vacation for the week.

[GG300]

Thursday May 8, 4:45 AM Scheduled Back and Biceps Work Out

Super Sets with 1 minute rest

Wide Grip Lat Pulls 3 x 10 @ 137.5#
BB Curls 3 x 10 @ 70#

3 minutes rest

Low Cable Rows to neck 3 x 10 @ 80#
DB Hammer Curls 3 x 10 @ 35#

3 minutes rest

Bent Over BB Rows with hold 3 x 10 @ 95#
Overhead Freemotion Cable Curls 1 x 10 @ 70#
Freemotion Cross Body Cable Curls 1 x 10 @ 50# 1 x 10 @ 60#

2 minute rest

Standing Cable Crunch with Alt Twist 3 x 20 @ 175#


I felt really good this morning and everything went smoothly. My right bicep is still giving me some grief on all lifts but really kicked in when I tried the OVH Cable Curls. I decided to change the exercise to a cross body curl which releived the pain greatly. One more day of lifting to get through and then I am on Vacation for a 10 day stertch. I will still be getting in some running and lifting but will postpone any logging ubtil I get back to work.

I am so looking forward to 3 days in the North Woods of fishing, cocktailing, relaxing, cocktailing, hiking and if we have time a little more cocktailing. The rest of the week will be spent doing some landscaping projects at my place and my Mom's as well as catching up on some indoor projects that have gotten put off.

[GG300]

Vacation Week Workouts and Runs

Tuesday May 13 5:30 AM Full Body Workout

Super Sets with 1 minute rest

Squats 3 x 12 @ 185#
Wide Grip Lat Pulls 3 x 12 @ 130#

3 minutes rest

Bench Press 2 x 12 @ 145# 1 x 10 @ 145#
Hammer Grip cable curls 3 x 12 @ 90#

3 minutes rest

Standing Arnolds 3 x 12 @ 30#
DB Skullcrushers 1 x 12 @ 30 1 x 8 @ 30# 1 x 12 @ 25#

Thursday May 15 2 Mile Walk/Run 24:10 (with a mild hangover)

Friday May 16 5:30 AM Full Body Workout

Super Sets with 1 minute rest

Deadlifts 3 x 12 @ 205#
Cable High Pulls 3 x 12 @ 90#

3 minutes rest

Incline DB Bench 3 x 12 @ 50#
Close Grip Bench 3 x 12 @ 115#

3 minutes rest

BB Bent Over Rows 3 x 12 @ 95#
Freemotion Individual Cable Curls 3 x 12 @ 50#
1 minute rest

Ab Cable Presses 3 x 12 @ 60# each side

Saturday May 17 2.21 mile Walk/Run 27:25

And that was it for vacation. Other than a nagging sinus infection and a false alarm run to the emergency room for my Mom (which made me miss my golf match) I had a good time. Now it is back to business on the nutrition front.

[GG300]

Monday May 19 5:15 AM Scheduled Back and Biceps Workout

Super Sets with 1 minute rest

Reverse Grip Lat Pulls 3 x 10 @ 137.5#
Cable Hammer Curls with Rope Grip 3 x 10 @ 100#

3 minutes rest

Wide Grip Low Cable Rows 1 x 10 @ 137.5# 2 x 10 @ 142.5#

3 minute rest

2 Arm DB Rows 3 x 10 @ 55#
Leaning Preacher Curls 3 x 10 @ 70#

2 minutes rest

Cable Ab Presses 3 x 12 @ 60# to each side

Yesterday was my last day to play for awhile but I kept it light as I wanted to get in a good workout today as well. This was my first day back two splits as I only planned to lifting sessions during my vacation so I did all full body routines. The lifts went well and I was able to up the weight in the Low Cable Rows and get in all full sets on the preacher curls. I will really be focusing on the diet for the next few weeks as well as trying to get my endurance up for my first serious effort 5K of the season on July 10. Hopefully losing some weight and no hangovers will amount to some time off of the clock in the race. One can only hope.

[GG300]

Tuesday May 20, 5:15 AM Scheduled Legs and Shoulders Workout

Super Sets with 1 minute rest

Squats 3 x 10 @ 225#
Standing Arnold Press 1 x 10 @ 35# 2 x 10 @ 40# +5# on last 2 sets

3 minutes rest

DB Step Ups 3 x 8 @ 30# +5#
BB Military Press 3 x 10 @ 85#

3 minute rest

Full Crunch on Bench 3 x 12 @ 35# +10#
Front Plate Raise 3 x 10 @ 45#

3 minutes rest

Swiss Ball Planks 1 x 60 seconds 2 x 45 seconds

To quote one of my other hobbies I was all in after this one. I had planned on hitting the track for some intervals but there was nothing left in the tank. After the step ups I was definetely happy that the leg work was over. I think that not doing them for a week and jumping them up on the first time back was a less than brilliant decision. Well it's done with now. I was also able to bump the weigt on the Arnolds and the crunches. Next time through I will bump the military presses and the squats. I will also push for more reps on the step ups. Hopefully after I get my chores done at Mom's tonight I will still feel like getting in a quick (well quick for me any way) run. If not I will just have to do them on Wednesday, Friday and Sunday.

Nutrition Note: Monday totally clean 1 day down.

[GG300]

Wednesday May 21 5:00 AM Scheduled Chest and Triceps Workout with Trainer

Varied rest break all around 2 minutes

Decline DB Bench 12@45# 2 x 12 @ 60# 12@65# added 2 reps to last 3 sets and 5# to last set

Incline BB Bench 3 x 12 @ 95#

Cable Flys 1 x 12 @ 60# 2 x 12 @ 65# +5# on last 2 sets

Hammer Grip Skullcrushers 2 x 12 @ 67.5# 12 @ 72.5#

BB Standing Tri Extensions 12 @ 45# 3 x 12 @ 65#

Cable Tri Pushdowns (back to the machine) 3 x 12 @ 60#

I am starting to get the energy back up after 2 days of clean eating and no partying. I went through this workout with some decent increases in weights and still felt great coming out of it. I think the shorter rest breaks from my daily workouts seem to make my trainer workout a little easier. When I went back to my normal gym I was also very happy to see that one of the spin teachers that had moved to Florida was now back to Wisconsin for good. She is the nicest person and very, very easy on the eyes. I might just have to give those spin classes a try again.

Nutrition Note; Tuesday clean eating all day 2 days in the book.

[stingo]

Good exercise, spinning - from the sounds of it a pair of spinning shoes may be in your future.

[BamaDave]

Looks like you are working hard, Gregg! The spin class sounds promising, especially with the hot instructor. The hot ones who are hard as hell are the best .