Never-ending Quest to be Leaner, Stronger and Faster. - Page 42 - JP Fitness Forums

GG300 · 10-07-2008, 08:50 AM

Thanks John, It's my time to be serious again.

GG300 · 10-08-2008, 07:34 AM

Wednesday October 8, 5:00 AM Upper Body Session with Trainer

Super Set with 2 minutes rest

Push ups on Reverse BOSU Trainer 3 x 12 @ BW
Freemotion Cable Flys 2 x 12 @ 120# 1 x 12 @ 130#

Bench Dips 1 x 12 @ BW 2 x 12 @ 25# +25#
Reverse Stance Cable Push Downs 3 x 12 @ 70#

Straight Sets with 1.5 minute rest

Individual Cable Curls 1 x 12 @ 90# 1 x 12 @ 100# 1 x 12 @ 110#

DB Incline Curls 3 x 12 @ 30#

Military Press 2 x 12 @ 90# 1 x 12 @ 95# +5#

DB Side Raise 2 x 12 @ 17.5#

The workout moved along well today, as the Super Sets at the start got my heart rate up quickly. A little heavy on the arm work and no back stuff today so I will have to add some extra work on Friday. I was happy with being able to add in some increases in the bench dips as well as the military press. The presses would be hard to get in all 3 sets at that weight but I will give it a try next week. The bench dips would be very doable for all 3 sets. Additionally the cable machine that my trainer has seems to make the flys much easier. I would never be able to hit those numbers with the machine at my normal gym.

GG300 · 10-09-2008, 07:42 AM

Thursday October 9, 4:30 AM Cycling Intervals and Core Work

Cycling Intervals 1.5 minute Warm Up and Cool down followed by 8 repeats of 1 minute 70+rpm/30 seconds 120+rpm Total Time 15 minutes

Straight Sets with 1 minute rest

Full Crunches on Bench 3 x 15 @ 35# +10#

Side Plank Cable Rows 3 x 12 @ 75# each side +5#

Standing Ab Cable Press 3 x 12 @ 75# each side +5#

I got an early start today so I could get home and cook something up for Gail to take to work for a breakfast pot luck they are having. Everything went well as I was able to go up on all of the lifts and it looks like I should definitely add some intervals or change something up in the cardio portion starting next week.

GG300 · 10-10-2008, 07:45 AM

Friday October 10, 5:30 AM Upper Body Workout

Straight Sets with 1 Minute Rest

DB Incline Bench 3 x 10 @ 65# +5#

Freemotion Cable Flys 3 x 12 @ 75# +5#

Wide Grip Lat Pulls 3 x 12 @ 130#

DB Bent Over Rows 3 x 12 @ 45# +5#

Standing Arnold Presses 3 x 12 @ 35# +5#

Front Plate Raise 3 x 12 @ 40# +5#

All the lifts went great today with 5# increases on all but the lat pulls. Incase you were wondering I used a 40# DB for the plate raises as I didn't think I could make the jump to a 45# plate quite yet. It is still the same motion and basic grip.

GG300 · 10-11-2008, 10:25 AM

Saturday October 11, 6:30 AM Cycling Intervals and Arm Workout

20 Minutes of Cycling Intervals consisting of 2 minute Warm Up and Cool Down, 8 repeats of 1.25 minutes 70+ rpm/45 seconds of 120+ rpm.

I added 15 seconds to the sprints and the rest an a additional 30 seconds to the warm up and cool down. I will give this a week and then start to up the resistance.

Straight Sets with 1 minute rest

BB Curls 4 x 8 @ 95#

Fremotion Individual Pull downs 3 x 12 @ 75# +5#

DB Incline Curls 3 x 12 @ 35# +5

Over Head Tricep Extensions 3 x 12 @ 110# +2#

I had to make a few adjustments to my normal Saturday lifts due to "Spinny the Human Top" doing his hang and twist routine for 45 minutes suspended from our main cable towers. Because of this I had to move the pull downs to the first tri exercise as well as doing the Incline Curls with DB's instead of the cables. I know it is better with the DBs anyway but the cables change things up for me a little. I was able to bump up all the lifts but didn't really know how to mark the increase on the BB Curls as this is the first time with this rep scheme. I accidentally added two 10# plates and one 5# plate to each side when I started out. I had planned on just making it 75# for my normal set of 12 but realized when I started lifting that either I had gotten weaker or did something wrong. When I could only finish 8 reps I realized my error but deided to stick with the weight and get in whatever I could for 4 sets. I also figured it was time to bump up the Cardiio so I increased the sprints and active recovery times by 15 seconds and the warm up and cool downs by 30 seconds. This gave me a nicely rounded time of 20 minutes.

GG300 · 10-13-2008, 07:49 AM

Monday October 13, 6:00 AM Upper Body Workout

Straight Sets with 1 minute rest

Assisted CG Pullups 3 x 12 @ 60# -5#

Low Cable Medium Grip Rows 3 x 12 @ 135# +5#

Flat DB Bench 3 x 12 @ 65# +2 Reps per set

Incline DB Flys 3 x 12 @ 35# +5#

BB Military Press 3 x 12 @ 95 +5#

Cable High Pulls 3 x 12 @ 95# +5#

I was running a little late today but still got everything in. I was able to increase the load on all sets except the bench where I was able to increase the reps. I had planned on getting in some cardio each day but ran out of time today. Hopefully I can get in a brisk walk or something after work.

GG300 · 10-14-2008, 07:24 AM

Tuesday October 14, 5:00 AM Cardio and Core Work

20 Minutes of Cycling Intervals consisting of 2 minute Warm Up and Cool Down, 2 setting, 8 repeats of 1.25 minutes 70+ rpm/45 seconds of 120+ rpm, 4 setting.

Straight Sets with 1 Minute Rest

Swiss Ball Planks 3 x 75 Seconds +5 Seconds

Side Plank Rows 3 x 12 @ 80# each side +5#

Cable Ab Press 3 x 12 @ 80# ea side +5#

Treadmill Hill Intervals 5 repeats of 1 minute @ 1 incline/1 minute @ 4 incline, 3.6 mph. 3 minute Cool Down.

All around a good day. I stayed with the new times for the cycle intervals but was able to increase everything else. I went up another 5 seconds on the SB Planks, and added 5# to the Plank Rows and the Presses. In addition to that I put in some additional time on the treadmill doing hill intervals. Hopefull every little bit will help on weigh day and for the over all goal.

GG300 · 10-15-2008, 07:29 AM

Wednesday October 15, 5:00 AM Upper Body Workout with Trainer

Straight Sets 90 second rest breaks

BB Incline Bench Press 12@95# 12@115# 12@125# 12@135#

Kneeling Cross Cable Lat Pulls 3 x 12 @ 45#

Cable Shoulder Press 12@90# 12@100# 12@110#

Inverted Rows 3 x 12 @ BW

Lying Hammer Grip Skullcrushers 2 x 12 @ 67# 1 x 12 @ 77#

OVH Inside Position Cable Curls 12@90# 12@100# 12@110#

Pec Deck 12@175# 12@190#

The lifting went well today and the rest breaks were kept short I worked up a decent sweat. He also introduced the CC Lat Puls and the Inside Position Curls. Both lifts seem to do the job by hitting those muscles from a differnt angle.The Incline BB work is going well and the arm work is getting easier now that I have been working out consistently. Amazing how that works. Hopefully 28 days of a pretty strict diet with no alcihol leading the list will work as well for the fat loss. In addition to that I am planning on working out a realistic eating (drinking) plan that I can do through the Holidays and forward.

GG300 · 10-16-2008, 08:19 AM

Thursday October 16, 5:30 AM Cardio and Core Workout

20 Minutes of Cycling Intervals consisting of 2 minute Warm Up and Cool Down, 2 setting, 8 repeats of 1.25 minutes 70+ rpm/45 seconds of 120+ rpm, 4 setting.

Straight Sets with 1 Minute Rest

Full Crunches on Bench 3 x 15 @ 35#

Standing Cable Crunches 3 x 15 @ 185# +5#

Oblique Crunches on Hyper Extension Bench 3 x 12 @ 35# +5#

The cycling went fine but as I worked through the core work I started feeling a little nauseous. Since I only bumped up the two core lifts slightly so not quite sure what the problem was. My sleep has been a little interupted the last 2 nights so hopefully that was all it was. I felt pretty good by the time I finished showering out. Who knows it might be the DTs, since I haven' had a drink since Sunday.

GG300 · 10-17-2008, 07:58 AM

Friday October 17, 5:20 AM Full Body Workout and Cardio

Straight Sets with 1 minute rest

Incline DB Bench 3 x 12 @ 65# +2 Reps

Freemotion Cable Flys 3 x 12 @ 80# +5#

Wide Grip Lat Pulldowns 3 x 12 @ 135# +5#

2 Arm DB Bent Over Rows 3 x 12 @ 45#

Standing Arnolds 3 x 12 @ 35#

Plate Raise 3 x 12 @ 45# +5#

Braced Squats 3 x 12 @ 25#

Hill Climb Intervals on Treadmill 6 repeats of 1 min @1 incline/1 min @ 4 incline/ 3.6 mph followed by a 3 minute Cool Down 129 cals .82 miles 15 Minutes

This workout went great, I added 2 reps to the bench and +5# to the Fly's, lat pulls and plate raise. I also threw in a new leg exercise that I picked up out of this months MH. As a plus it was a Cosgrove move. The braced squats work not only your legs but the narration went onto explain that it also works the core. Then I stepped up and got in some extra cardio with the intervals. I will keep watch on how these running shoes may be causing my heel problem. My heel feels fine in all my shoes now but when I do any amount of walking or light running the heel starts to ache pretty good. I will go to the other running store in town that does a more in depth foot exam to fit you rather than just looking at your old shoes wear pattern.

GG300 · 10-19-2008, 09:54 AM

Sunday October 19, 6:15 AM Cardio and Arm Work

20 Minutes of Cycling Intervals consisting of 2 minute Warm Up and Cool Down, 2 setting, 8 repeats of 1.25 minutes 70+ rpm/45 seconds of 120+ rpm, 4 setting.

Straight Sets with 1 Minute Rest

BB Curls 4 x 8 @ 95#

FM Cable Pushdowns 3 x 12 @ 80# +5#

Incline Cable Curls 1 x 12 @ 120# 2 x 12 @ 125# +5# last 2 sets

Over Head Tri Extensions 3 x 12 @ 115# +5#

I had a very busy day planned for yesterday with helping a friend with a roof and getting my Mom's garage cleaned out so I moved that workout to today. All the lifts went well and the cardio wasn't to bad but my left calf started to cramp slightly at the end of the sprints. I didn't move up on the curls but I should have bumped the reps. I should have been able to get another rep per set, there's always next week. All the other lifts went up 5# and I still think I can bump the incline curls next week. After next week I will change up the set/rep scheme to all 4 x 8. So hopefully that will keep the numbers going up.

GG300 · 10-20-2008, 07:45 AM

Monday October 20, 5:30 AM Full Body Workout

Straight Sets with 1 minute rest

Assited Close Grip Pullups 3 x 12 @ 60#

Deadlifts 3 x 10 @ 205#

Medium Grip Low Cable Rows 3 x 12 @ 137.5# +2.5#

DB Flat Bench Press 3 x 10 @ 70# +5#

DB Incline Flys 3 x 1 @ 35#

BB Military Press 3 x 12 @ 95#

Cable High Pulls 3 x 12 @ 100# +5#

I added in the deadlifts to round out my workout and get some lower body work in at least twice a week. Next week I will also add a some unilateral work to make it complete. I was able to add 2.5# to the rows and get an extra 5# on the DB Bench but I did drop back down to the original 10 reps. I got on the treadmill and walked for 30 seconds before my body revolted. It pretty much told me to bail on this silliness or puke. I passed on the public humiliation. The late Packer game and dinner was most likely the blame of the extra fatigue not the deadlifts. We'll see the next time we do this.

GG300 · 10-21-2008, 07:42 AM

Tuesday October 21, 5:15 AM Cardio and Core Workouts

20 Minutes of Cycling Intervals consisting of 2 minute Warm Up and Cool Down, 2 setting, 8 repeats of 1.25 minutes 70+ rpm/45 seconds of 120+ rpm, 4 setting.

Straight Sets with 1 minute rest

Swiss Ball Planks 3 x 80 seconds +5 seconds

Standing Cable Crunch 3 x 15 @ 190# +5#

Standing Oblique Crunch 3 x 15 @ 45#

Hill Climb Intervals on Treadmill 7 repeats of 1 min @1 incline/1 min @ 4 incline/ 3.6 mph followed by a 4 minute Cool Down 149 cals 1.02 miles 18 Minutes +1 interval

I was able to grunt out a 5 second increase on the ball but that was all I had. The Standing Crunches went up another 5# but that is about maxed out as well at those reps. I had to bail on the Hyper Extension Oblique Crunches that were scheduled as someone was camping there, so I switched to the Standing Oblique crunch with a 45# plate. Even with the heavier weight this exercise is much easier than on the HE Chair. I also got in the extra cardio on the treadmill with an increase in intervals. I will keep working this up to 20 minutes and then play with the speed and inclines. Felt much less exhausted today but I tell you that damn bike takes a toll on your assbone. Those big seats just suck.

GG300 · 10-22-2008, 07:31 AM

Wednesday October 22, 5:00 AM Upper Body Session with Trainer

Straight Sets with varied rest

BB Bench 12@135# 8@165# 6@185# 4@205# 3@225# 1@245#

Incline Bench 12@115# 2 x 10 @ 135#

Seated Arnolds 2 x 12 @ 35# 1 x 12 @ 40#

Cable Single Arm Tri Extensions 3 x 12 @ 35#

Individual Cable Curls 12 @ 90# 12 @ 100# 12 @ 110#

Assisted Close Grip Pull Ups 2 x 12 @ 65#

I was very happy with the Bench work today as I was able to get all strong pushes and put up every rep withoput assistance. Then we moved to the Incline and I was able to hit strong numbers there as well. The remainder of the workout went fine but I still hate those damn pullups at the end of the workout. Not much back work again but that is OK since my back is still recovering from the deads on Monday. I am sure they will be fine as I keep them in the routine.

GG300 · 10-23-2008, 09:02 AM

Thursday October 23, 5:00 AM Cardio and Core Workout

20 Minutes of Cycling Intervals consisting of 2 minute Warm Up and Cool Down, 2 setting, 8 repeats of 1.25 minutes 70+ rpm/45 seconds of 120+ rpm, 4 setting.

Straight Sets with 1 minute rest

Full Crunches on Bench 3 x 15 @ 40# +5#

Side Plank Cable Rows 3 x 12 @ 85# each side +5#

Cable Ab Press 3 x 12 @ 85# +5#

Hill Climb Intervals on Treadmill 9 repeats of 1 min @1 incline/1 min @ 4 incline/ 3.6 mph followed by a 5 minute Cool Down 203 cals 1.32 miles 23 Minutes +2 interval

I hit new numbers on everything except the cycling today. Riding that damn bike continues to be a pain in the ass, literally. On everything else I was able to make some advances. I went up 5# on all of the cardio work and added 2 intervals to the treadmill work. After doing this treadmill work I am almost positive that these shoes are causing my heel problem. My heel will feel fine before the treadmill and when I am finished it is aching again. Then once I get my street shoes on I am good in about an hour. I have to get to the running store and have them check out what is going on.

GG300 · 10-24-2008, 09:03 AM

Friday October 24, 5:15 AM Full Body Workout

Straight Sets with 1 minute rest

Incline DB Bench 3 x 12 @ 70# +5#

Freemotion Cable Flys 3 x 12 @ 80#

Wide Grip Lat Pulldowns 3 x 12 @ 137.5# +2.5#

2 Arm DB Bent Over Rows 3 x 12 @ 50# +5#

Standing Arnolds 3 x 12 @ 40# +5#

Plate Raise 3 x 12 @ 45# +5#

Braced Squats 3 x 12 @ 25#

After I got through the chest work I was starting to feel a little off. As I pushed through the remainder of my work it didn't seem to affect me but still wasn't feeling great. I was able to get increases on everything except the Flys, plate raise and squats. Next week I will be dropping to an 8-10 reps per set with an additional; 30 seconds rest so we will see if we can keep getting some increases in those loads. As I am posting I still feel a little iffy. I think I am most likely just worrying about my root canal appointment later this morning.