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Old 12-21-2006, 09:06 AM   #241 (permalink)
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Stay away from the Wheat beer. I stuck with gin and wine last night. Geez doesn't that sound healthy. Tis the season.
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Old 12-23-2006, 10:39 AM   #242 (permalink)
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Saturday December 22 7:00 AM Scheduled lifting session which I postponed until Sunday AM. Did a quick AB workout instead to get something in.

Giant set with no rest between exercises

Swiss Ball Crunch to Press 15@14# 15@14# 15@14#
UB Russian Twists 15@14# 15@14# 15@14#
Back Extensions 15 15 15

2 Drop Sets with 2 minutes rest after the series

Standing Weighted Cable Crunch 10@180# 10@170# 10@160# 10@150# 10@140#

Quick but efective workout. I was on a bit of a time crunch today as the gym didn't open on time and I have to get into work. Plus I took several of the older guys that I workout with to breakfast for Christmas. The gym opens at 6:30 Sunday so I will get in a soilid lifting session before the full two days of celebration starts. 4 open Houses on Sunday starting at 1 and two family Christmas celebrations on Monday. Merry Christmas Everyone.
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Old 12-24-2006, 07:29 AM   #243 (permalink)
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Hey Gregg! One more shopping day! Don't part too hard. lol I'm glad you arranged to have all the snow gone by the time we got here. I tried running in the wind yesterday. You could've done something about that, too.

Have a Merry Christmas.
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Old 12-24-2006, 08:25 AM   #244 (permalink)
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Quote:
Originally Posted by twinsavsvikingsfan
Hey Gregg! One more shopping day! Don't part too hard. lol I'm glad you arranged to have all the snow gone by the time we got here. I tried running in the wind yesterday. You could've done something about that, too.

Have a Merry Christmas.
Thanks for bringing the Sunshine along, enjoy your visit and a Great Holiday.
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Old 12-24-2006, 08:39 AM   #245 (permalink)
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Sunday December 24 6:30 AM Rescheduled Lifting WO from the 23rd.

Straight Sets with 1 minute rest between

BB Squats 12@135# 6@225# 6@225# 6@225# 6@225#

BB Bench 12@135# 6@175# 6@175# 6@175# 6@175#

Assisted CG Pullups 12@60# 12@60# 12@60#

Lat Pulldowns WG 12@117.5# 12@112.5# 12@112.5#

Tri Rope Extensions Drop Sets 10@115#/10@100#/10@85# 10@110#/10@95#/10@75#

DB Fly Curls Alternating 12@22.5# 12@22.5# 12@22.5#

Session went well I had to lower the weight on the lat pulls when doing them after the pullups. Now to go do some wrapping and then a full two days of celebrating with family and friends.
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Old 12-24-2006, 09:27 AM   #246 (permalink)
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I'm glad to know someone was shopping even later than I was!!!

Have a great Christmas!!
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Old 12-27-2006, 07:51 AM   #247 (permalink)
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Wednesday December 27 5:15 AM Schedule session with my trainer. Standard 15 minute WU on the eliptical and 20 WU benches using only the bar.

All Straight sets with 90 seconds rest between

BB Bench Press 24@135# 6@225# 5@235# 4@245# 1@275# 7@185# 7@135#*
Military Press 12@75# 12@75# 12@75#
Freemotion Lat Pulldowns 12@40# 12@45# 12@45#
DB Incline Curls 12@30# 12@30# 12@30#
Close Grip BB Bench 12@115# 10@125# 10@125#
Freemotion Cable Chest Press 12@70# 12@70# 12@70#

* Every set in the 200's was trainer assisted but I did get 3 solo at 225# and 1 at 235#. The only rest between the last set of 185# and 135# was to drop the weight and then push to failure again.

I felt great going into this workout and I feel great now that I finished. This was the first time in 5 weeks that I did not have to work the night prior to my WO so I got a great night of sleep. I also was able to get to the grocery store and replace all of the party leftovers from the past week with fruit, vegetables and all the other healthy things that I know I should be eating. Just a few more parties to attend for New Years and I can get back to my normal healthy lifestyle and some serious training.
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Old 01-02-2007, 10:50 PM   #248 (permalink)
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hello?
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Old 01-03-2007, 07:55 AM   #249 (permalink)
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Saturday December 30 6:30 AM nothing scheduled just needed to get my lazy ass to the gym. Did 20 minutes of intervals on the eliptical and then some core work.

Super Set

Swiss Ball Crunches to Press 15@14# 15@14# 15@14#
UB Russian Twists on Swiss Ball 15@14# 15@14# 15@14#

Super Set

Standing Weighted Crunches with Rope 15@170# 15@170# 15@170#
Knee Cross overs from Plank Position 15 ea side 15 ea side 15 ea side

Standing Hammer Curls 12@25# 12@25# 12@25#

I was still feeling the effects of yet another Holiday Celebration dinner. Had to get in and get my blood circulating and get some of the Gin out of my system. Just 3 more days to a well deserved wagon ride. I sure hope my liver holds out.
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Old 01-03-2007, 08:20 AM   #250 (permalink)
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Sunday December 31 11:59 AM 48 degrees with wind and a drizzle.Scheduled 5K "Run into the New Years". I was looking forward to this run when I signed up and before I was carrrying about 15 pounds of holiday weight. The run was around our State Fair park just a few blocks away from my home. It was a pretty large turnout considering the date of the race and the fact that it was drizzling the whole time. I assumed my normal starting position near the back of the pack and because the course was narrow it took at least 30 seconds for me to reach the start line. The race was chip timed but they had no starting mat so all of the chips must have just clocked the total elapsed time. The run was very flat and we shared the course for the most part with the walking group that was doing a 3K. I actually passed a few people that looked like they were running on a drunken dare and yet a few more people in worse shape than I. Since my training has been lees than consistent recently I was not expecting much of a performance and I did not disappoint myself on that assumption. I did find enough energy late in the race to pass several young ladies that looked like they were also out to work off some of the dreaded holiday bulge, 2 race walkers and a 73 year old man who I found out later I left in the dust by whopping 36 seconds. Now isn't that a proud achievement? Looking through the final race results I finished 418 out of 431 the 2 guys running on the drunken dare came in around 5 minutes behind me and were only 29 and 43 so I guess that is something. The 73 year old guy came up to me after the run, free beer in hand and told me that it gets a lot harder as you get older. I laughed and said I didn't think that it could get any harder than this then proceeded to get my second round of beers. Happy New Year.
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Old 01-03-2007, 08:48 AM   #251 (permalink)
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Monday January 1, 2007 6:30 AM Scheduled Lifting session to set EDT loads for the start of my next session on the 8th. I started out with 5 minute hard ride on the recumbant to warm up and then to the weights.

All Straights Sets

Incline BB Bench 20@45# 8@95# 8@105# 6@115# EDT weight 105#

Assisted Pullups close grip 8#90# 8@80# 8@70# 8@70# EDT weight 70#

Assisted Dips 8@90# 8@80# 8@70# 8@70# EDT weight 70#

Single Leg Press 8@90# 8@140# 8@180# 8@180# EDT weight 180#

Reverse Grip Tri Pulldowns 12@90# 12@100# 10@110# 10@110# EDT weight 110#

Standing Hammer Curls 12@22.5# 12@25# 6@30# 6@30# EDT Weight 30#

The workout felt great and it got me fired up to start on the next Session of EDT. I am also going to try to improve my ROM on the bench this year. After I injured my rotator cuff a few years back my bench weight dropped off drastically on the first few inches at the start of the lift. My trainer has since then switched my lift to a forced rep type, only bringing the bar down to 2 inches above my chest and then pressing back up. On the incline bences I did today I was using the full ROM and lowering the bar down to my chest thus reducing the weight substabtially. Hopefully the ROM and weights will keep improving and I don't reinjure the rotator cuff.
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Old 01-03-2007, 09:17 AM   #252 (permalink)
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Quote:
Originally Posted by twinsavsvikingsfan
hello?

Between the Holidays and some extra work days I haven't been around much. I hope you had a great time visiting our fair Metroplis and got to spend some quality time with your daughter and the rest of your family.
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Old 01-03-2007, 09:26 AM   #253 (permalink)
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We had a great time, Gregg. I was just wondering how you were doing.
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Old 01-03-2007, 12:25 PM   #254 (permalink)
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Wednesday January 3, 5:15 AM Scheduled session with my Trainer. 5 minute hard ride on the recumbant and one warm up set on the bench doing 20 reps with bar only and then to the lifting.

Straight Sets with 90 seconds of bullshitting between lifts

BB Bench Press 20@135# 7@205# 5@225# 3@240# 1@260# 3@225# 9@135#*

Underhand Grip Lat Pulls 12@117.5 12@122.5# 12@125#

Skullcrushers using Freemotion Cablecross 12@50# 12@50# 12@55#

Low Cable Crossover Raises 12@15# 12@ 20# 12@20#

Incline Cable Press 12@70# 12@70# 12@70#

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

Super Set

Tri Extensions on Machine 12@100# 12@100# 12@100#
Curls on Machine 12@60# 12@60# 12@60#

* I was able to get the following solo lifts over 200 and the trainer assisted with the rest: 5@205 2@225# and 2 @225#. My work was a little off today as I was out playing yesterday. I was very successful completing multiple sets of 12 ounce curls yesterday and with very little rest in between until late in the workout. I will be going out with a friend of mine that is visiting from Boston on Friday and then no more partying until Super Bowl and that will be followed by another break until St. Patricks Day and man do I ever need a break.
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Old 01-04-2007, 08:47 AM   #255 (permalink)
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Thursday January 4 5:15 AM scheduled 3 mile run (postponed until this afternoon) rescheduled Cardio and Core Circuit*.

Eliptical 6 minutes using 1 minute sprint/ 1 minute steady intervals

Swiss Ball Crunches 15@25# 15@25#
Swiss Ball Pushups 12@BW 12@BW

Stair Master 6 minutes 1.5M @level 6/ 3M @level 5/ 1.5M @level 4

Twisting Incline Crunches alternating twist 20@BW 12@BW
Swiss Ball Planks 45 Sec 45 Sec

Recumbant Bike 6 minutes using 1 minute sprint/1 minute steady intervals

Standing Cable Crunch 15@170# 15@170#
Plank Knee Crossovers 12 ea side 12 ea side

Treadmill 6 Minutes walking @ 3.5mph doing 1 minute at 4, 4.5, 5, 5.5, 6 and 6.5 degree inclines.

Woodchoppers alternating sides 12ea side @ 35# 12ea side @ 35#
Reverse Cruches on Bench 12@BW 12@BW

Recumbant Bike 6 minute slow and steady pace for cool down.

I forgot how hard true circuits were. No rest breaks other than the time it takes to move between stations plus super setting all of the exercises really takes a toll on you. Since I will be starting back with my EDT sessions next Monday this is a good warmup for that. I had to switch from jogging to walking on the treadmill as I was feeling pretty cashed after the Stair Master. No wonder no one uses those things you actually have to expend some energy
*After checking in with the gym scale I have decided to go back to 2 a days on my scheduled running days. On the shorter run days I will get in a core and cardio circuit and my run in the afternoon. On my long run day I will get in a core workout in the afternoon.
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Old 01-05-2007, 08:33 AM   #256 (permalink)
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Thursday January 4, 4:30 PM 40 Degree with the wind chill. rescheduled 3 mile run from this AM. It was a nice warm afternoon for a run and about the time the sun set I was plenty warm from my body heat. This was my first run of the New Year and between my sporadic training during the Holidays and my circuit training this morning I was dying out there. It could also have something to do with the fact I AM CARRYING AROUND A BOWLING BALLS WORTH OF HOLIDAY WEIGHT. I think this was actually harder then when I first started running 6 months ago. Still I vowed I would miss no scheduled workouts this year and I was not going to break it by the 4th day of the year. I finally got it done with the help of some jedi mind games and the fact that when I really felt like crap I was in the middle of my run and I had to get home somehow. Final time was my lifetimes worst of 40:19 for 3K. The first thing that came to my mind was "You want to run a half Marathon by when"? I did my cool down truly wondering what I was thinking when I set that goal. I have until the end of the month to get my mileage up to 14 miles per week and 14 pounds off my fat ass. Half Marathon training starts on February 10 come hell or high water and I will drag my fat ass across that finish line on May 5 even if it is on my knees. I may never run again but I am doing that.
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Old 01-05-2007, 08:58 AM   #257 (permalink)
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Friday January 5, 5 AM Scheduled Lifting session to set weight limits for EDT workout B Starting next week Friday. I started with a 6 minute walk on the Stair Master starting at a 6 setting and driopping every 2 minutes ending at 4. Then I finished my WU with a set of 20 reps at the Close Grip Bench using just the bar.

All straight sets with 1 minute rest between sets and 2 minutes between exercises.

Close Grip Bench 12@115# 10@120# 10@120# 10@120# EDT weight 120#

Lying Incline DB Rows 12@15# 12@17.5# 10@20# 10@20# EDT weight 20#

Stiff Leg Deads 12@95# 12@105# 10@115# 10@125# EDT weight 125#

BB Drag Curls 10@50# 10@50# 10@50# 10@50# EDT weight 50#

DB Side Raises