R's NROL - Page 2 - JP Fitness Forums

RobLL · 12-18-2006, 07:48 PM

Got through our Pacific Northwest storm Thursday afternoon and Friday early. (gusts to 70mph), with only several hours without power, and no damage. Also Friday morning and afternoon did a funeral for friend's relative. Rode the hearse to Aberdeen on the coast, and was able to sightsee both directions. No devastation, but lot of trees and power lines down periodically. Still tired after six hours of very easy work.

Monday: Went to the gym and did HIIT after some pushups, chinups, assisted pull ups. I ran the standard four laps (14 =s a mile) warm up, and then a mile each fast and slow. Must be better because did not get any feeling of exhaustion. Looking forward to Strength B after Christmas.

RobLL · 12-26-2006, 11:23 PM

Squat Rack Day!

Squats, three sets of four, then one of 12 tempo 201, 180 sec rest
I did the 4 rep sets at 160 previous PR 6@150
and the 12 at 140, just about the right weights

Quarter squats three sets of 3
did them at 175/180/185 (190 next time)

Two Supersets, 8-10 reps 90sec rests after each set
Good Mornings started at 125, dropped after 3 reps to 115, previous PR 90

Dynamic lunges (step forward) 10 each leg
Did these at 115 lb, kind of hard

Swiss ball crunch 2 sets of 6, used a 25 lb weight (lost my balance with a 35 lb weight)

RobLL · 12-28-2006, 09:41 PM

Superset tempo 201, full rest 180 sec
Barbell Bent Over Row
4 @125
4@135
8 @ 125
12 @125

Barbell Bench Press
4 @135
4 @ 135
8 @ 120
12 @ 115 (did 11, no one to spot, getting tired)

Superset tempo 211 Full rest 90 sec
Chin ups
4 did
4 did
12 did 3, 3 pull downs at 200, 6 @ 180
Dumbbell shoulder press (stand)
4 @40
4 @40 did 6
12 @35 hard
-----

Dumbbell Upper Body Russian Twist 2 sets of 6 (each side) 15/20 lb easy

After this I did HIIT, running. Warm up 3, could tell I was getting tired at 7 sets, so stopped at 9 (14 laps per mile) I did not have my 20 gram carb boost before I started on the way to the gym . While this is anecdotal it is curious.

RobLL · 01-01-2007, 05:10 PM

Most of my weights today may have been PRs, but partly because they involve different numbers of reps. If I had time I would have done HIIT afterwards, but was due up north for family gathering.

Dead Lift tempo 201 rest 180 sec.
4@155
4@160
4@165
12@140

Rack Dead Lifts (racked just below knees) 201 180
4, 4, and 4@185
12@165

Super set . tempo 201 full rest-90 sec 8-10 reps
Bulgarian Split squats 35lbe PR +5
Back extensions XX BW easy

Hanging Leg raises tempo 222 rest 90 sec 2 sets 6 reps
XX body weight hard

RobLL · 01-02-2007, 06:30 PM

S2D
Superset with full rest 180 sec, 201 Tempo
Barbell Push Press
4@95 lb
4@100
8@90 easy
12@ 90 hard
Wide Grip Pullups, previous attempts were all 'not quite',
4 did 2 (second just barely), PR then 2 pull downs at 190 H
4 ditto
8 did 2 ditto, pull down busy, finished on Smith machine, toes on ground
12 couldn't do any, did 12 on Smith machine

Superset full rest of 90 sec., tempo 211 may be some PRs here
Dumbbell incline press
4@45
4@45
12@40
Cable Seated Row
4@190
4@190
12@170 easy

Dumbbell Upper Body Russian Twist 2 sets of 10 20lb/25lb

HIIT: 3 laps warm up, then a mile each run walk, 14 laps each

RobLL · 01-03-2007, 06:21 PM

Squat Day
Warmed up at 135, 145, 155, 160, 170, three to one reps.

Squats 3 sets of 4 reps, tempo, 201, rest 180 sec.
4@175 plus next two sets, PR +15
12@155 PR +15

Quarter squats 3 sets of 3, 201 and 180 sec. rest
I actually did these pretty deep, almost a half squat
4@ 190, 4@ 195, 4@ 200 PR, last two sets at and over body weight

Two Super Sets, 8-10 reps, tempo 201 and 90 sec rest
Good Mornings
10@ 120 PR (last time tried at 125, went to 115) and a second set same
Dynamic lunges (step forward) each leg
10 each side @ 120 PR +5, not quite easy

Swiss Ball Crunch, 2 sets of 6, tempo 222, 90 sec rest
Did two sets of 8, used 2 15lb dumbbells

No HIIT

RobLL · 01-06-2007, 12:18 AM

Warm up with pull downs:
5 each at 130/140; 4 each at 150/160; 3 each at 170/180; 2 at 190; 1 at 200

Super set Chinups/barbell bench press
Chin Ups- aimed for 4 per set
Did 3 sets of 3
Did 2 plus 6 pulldowns at 180
Did 1 plus pulls downs declining from 170 to 140 (bonk)

Barbell Bench press
3 sets of 4 reps at 125
1 set of 8 reps at 115
1 set of 12 at 100

After getting home and checking my chinups were down one per set, and guessed low by 10-15 lb on barbells. But I did one extra set

Back extensions with 2 9lb dumbbells crossed in front of chest, 2 sets of 10

HIIT: warm up then alternating 6 one minute at 15 degrees, and 4.2 mph with 90 sec. of rest, and transition in rest time.

Tomorrow I will do missing barbell bentover rows and dumbbell shoulder presses after I do strength 2C

Met the gymnast instructor in locker room, he tells me that it would not be impossible to learn to do a flip at my age. I will have to think about it.

Stormy stormy out side, but don't have my new weather station up yet so cannot say how stormy - unless I look at friends info on the web.

RobLL · 01-07-2007, 12:19 AM

Deadlift day, squat rack empty so had it all to myself, Saturday night.

Warmup 2 sets of 4@110

Dead lifts Tempo 201 and rest 180 sec
4@ 165 lb
4@ 170 PR +5
4@ 175 PR + another 5
12@ 150 PR +10, not easy

Rack Deadlifts (racked just below knees) tempo, rest same
4, 4, and 4 @ 190 PR +10
12@ 170 PR +5

Superset (note, last night forgot workout sheet, so am making up the missed barbell bent over row instead of back extensions which I did yesterday)

3 sets of Bulgarian Split squats, 10 reps each leg @45/50 (thought I was using 40s), hence a PR of +25 - thought it was kind of hard

interspersed with Barbell Bentover rows
4 and 4@ 140 PR +5
8@ 135 PR +10
12@130 PR +5 Hard

Then 2 sets of 6 reps, Hanging Leg raises BW

From missed sets yesterday, Shoulder pressed @50lb, once left, and twice right. Too tired to do anymore so quit

RobLL · 01-07-2007, 08:20 PM

Did swimming HIITs, three 50 meter warm up, then 5 sets 50 fast, brief rest, 50 slow, and an extra cool down.

Checked density, don't sink until I exhale 1/3rd of a breath (usually between 1/4 and 1/3 exhale), but since I am doing strength I figure I should eat just a little more than maintainance.

RobLL · 01-08-2007, 11:57 PM

Superset with full rest of 180 sec, 201 tempo
Barbell push press
4@ 105 PR +5
4@ 105
8@ 95 PR +5
12@ 90 - just a little easier than last time

Wide grip pullups (last time was the first time I succeeded at doing any)
4 did 2 just barely, 2 pull downs at 190
4 did 1, 3 pulldowns at 180
8 did 2 JB, and 8 on Smith machine, toes on ground
12 did parts of 2 or 3, then 12 on Smith Machine

Supersets full rest of 90 sec, tempo 211
Dumbbell Incline Press
4 misread, did 8 at 50e PR +5
4@50
12 did 9 at 45
Cable Row, Seated
4@200 PR +10
4@200
12@180 PR +10

Dumbbell Upper Body Russian Twist 2 sets of 10
Used 30 lb dumbbell PR +5

HIIT, running, 3 warmups, then 10 (14/mile) laps each run and walk

No problem finishing, but think that 3 weight sessions, and 3 HIIT too much in 4 days. So will take two days off. Including picking up wife at airport (she went to Hawaii with sister), and a snow storm due to arrive the same day. S***!

RobLL · 01-11-2007, 07:19 PM

Squat Rack Day!

Warm up sets of 3 at: 135,155, and 1@165

Squats, three sets of four, then one of 12 tempo 201, 180 sec rest
2 sets of 4@ 175, 1 set of 4 @ 180 PR +5
and the 12 at 160 easy, +5

Quarter squats three sets of 3
did them at 205 PR +5

Two Supersets, 8-10 reps 90sec rests after each set
Good Mornings at 125 PR +5

Dynamic lunges (step forward) 10 each leg
Did these at 125 PR+5

Swiss ball crunch 2 sets of 6, used a 15 and a 20, +5

HIIT, upright cycle, after warmup 40 fast, and 80 slow, 3 sets, then 40 fast and 140 slow. Cool off

RobLL · 01-14-2007, 03:51 PM

lost work sheet, these weights are guesses
Superset tempo 201, full rest 180 sec
Barbell Bent Over Row
4 @ 145
4@ 145
8 @ 140
12 @ 135

Barbell Bench Press
4 @ 140
4 @ 140
8 @ 125 or 130
12 @ did 10@120 or 125

Superset tempo 211 Full rest 90 sec these weights are right
Chin ups
4 did just barely
4 did jb
12 did 4 jb, finished with 8 on Smith Machine, toes on floor
Dumbbell shoulder press (stand)
4 @45
4 @45 stay at this wt next time
12 @35
-----

Dumbbell Upper Body Russian Twist 2 sets of 6 (each side) 25 lb DB, up 5

----
mini HIIT, 3 laps half and half warm up (14 per mile), then 5 sets, one fast, one slow. Didn't loosen up at this point so quit.

RobLL · 01-15-2007, 06:35 PM

Dead Lift tempo 201 rest 180 sec.
4@175
4@180 PR + 5
4@180
12@150 PR +5

Rack Dead Lifts (racked just below knees) 201 180
3 @190, 3 and 3 @195 PR +5

On my dead lifts I think I am at the end of fast improvement. My intention at this time is to add five pounds when the previous lift was easy.

Two Super Sets . tempo 201 full rest-90 sec 8-10 reps
Bulgarian Split squats 45 DB e
Back extensions XX 2 12lb DB

Hanging Leg raises tempo 222 rest 90 sec 2 sets 6 reps
XX body weight fairly easy

HIIT 3 laps warm up (lope, walk 14 laps/mile), then a mile each walk and run.

RobLL · 01-17-2007, 10:17 PM

Superset with full rest of 180 sec, 201 tempo
Barbell push press
4@ 110 PR +5
4@ 110
12@ 90

Wide grip pullups
4 did 2 just barely, 2 pull downs at 190
4 did 1 more or less, 3 pulldowns at 180
8 on Smith machine, toes on ground
12 on Smith Machine

Pull ups: my first 2D workout was the best, I did 2 or almost 3 on the first three sets. Subsequently at little less each time. Hmmmmm

Supersets full rest of 90 sec, tempo 211
Dumbbell Incline Press
4 @ 50e
4@50e
12 @ 45e
Cable Row, Seated
4@210 PR +5
4@210
12@200, hard, PR +20

Dumbbell Upper Body Russian Twist 2 sets of 10
Used 35 lb dumbbell PR +5

No HIIT, kind of tired

RobLL · 01-20-2007, 01:05 AM

Squat Rack Day!

Warm up sets: 3@135, 145, 155, 165, 2@175, 1@180

Squats, three sets of four, then one of 12 tempo 201, 180 sec rest
3 sets of 4@ 185 PR +5
and the 12 at 165 PR +5

Quarter squats three sets of 3
did 1 @ 210 PR +5, 2@ 215 PR + 5 again

Two Supersets, 8-10 reps 90sec rests after each set
Good Mornings at 130 PR +5

Dynamic lunges (step forward) 10 each leg
Did these at 130 PR+5

Swiss ball crunch 2 sets of 6, used two 20s, +5

HIIT, upright cycle, after 2 minute warmup 40 sec fast, and 80 slow, 5 sets, two minute Cool off

Fighting with my diet. Trying to get to 'normal' blood sugar, got there, and then right back up. Can't tell if it is something I am eating, or just liver et al pumping out sugars (body is good at making a sugar out of protein). I liked Campbell's diet, you didn't have to keep track of anything. But now logging foods, but not the grams of everything. Probably below 30 grams of carbs a day, except on heavy workout days. Maybe I will drop those carbs. Crap. I liked them.

RobLL · 01-22-2007, 12:28 AM

Strength 2 B third go, out of 4

Superset tempo 201, full rest 180 sec
Barbell Bent Over Row
4 @ 150 PR + 5
4@ 150
8 @ 145 PR +5
12 @ 140 PR +5

Barbell Bench Press
4 @ 145 PR +5
4 @ 145
8 @ 135 PR +5
12 @ 125 12th one just barely

Superset tempo 211 Full rest 90 sec these weights are right
Chin ups
4 did
4 did jb
12 did 4 jb, finished with 8 on Smith Machine, toes on floor
Dumbbell shoulder press (stand)
4 @45
4 @45
12 did 9 @35
-----

Dumbbell Upper Body Russian Twist 2 sets of 6 (each side) 30 lb DB, up 5

----
HIIT, 3 laps half and half warm up (14 per mile), then 14 sets, one fast, one slow. 2 laps to cool off

RobLL · 01-28-2007, 12:03 AM

Deadlift Day

Dead Lift tempo 201 rest 180 sec.
4@ 180 PR +5
4@ 180
4@ 180
12@ 160 PR +10

Rack Dead Lifts (racked just below knees) 201 180
3 sets of 4reps at 190 PR

Two Super Sets . tempo 201 full rest-90 sec 8-10 reps
Bulgarian Split squats 40e DB
Back extensions XX 2 15 DB
Hanging Leg raises tempo 222 rest 90 sec 2 sets 6 reps
Did sets of 10 easy

No HIIT, This was Friday night, and I wanted to do a Sat. workout.

RobLL · 01-28-2007, 12:13 AM

Superset with full rest of 180 sec, 201 tempo
Barbell push press
4@ 115 PR +5
4@ 115
8@ 100 hard
12@ 95 PR +5

Wide grip pullups
4 did 2 just barely, 2 pull downs at 190
4 ditto
8 2 JB, 6 pull downs at 180
12 failed trying one, did 12 on Smith Machine, toes on the ground

Supersets full rest of 90 sec, tempo 211
Dumbbell Incline Press
4 @ did 3@ 55e
4@50e
12 @ 9@45e
Cable Row, Seated
4@220 PR +10
4@220
12@200 still hard

Dumbbell Upper Body Russian Twist twist 2 sets of 10
Used 40 lb dumbbell

HIIT: warm up, then 4 minutes fast on tread mill, 15 degree angle, interspersed with 1+ minute transition and slow.

RobLL · 01-30-2007, 08:07 PM

Having finished strength, and planning on a trip to London the middle two weeks of February, I am going to coast for the next two weeks. I think I will learn the Mag. Mobility moves, make a list and take them with me for my workout there, along with a body weight workout Craig Ballantine had emailed today.

Did a RepReboks with low weights, and in the sauna met another Craig, big guy, big lifter, and had done some training, no credentials. I asked him if he knew anyone with higher skill than were typical in our small town. My specific QN was if I come with a complaint who could specify after looking and testing what was wrong. We have one, he told me he is expensive. My betting is not by big town standards, and if he can do what I want I will be happy. Yeh. I will schedule an appointment before I go on vacation.

RobLL · 02-03-2007, 11:03 PM

Great interview with the owner trainer of a gym in neighboring town. After exploring things I kind of told him what I wanted, and he kind of told me what he likes to do, think we can find something mutual. March looks like start ti