Lance's Fitness Journey - Continuous Improvement

[Victoria]

Originally Posted by lance02

Workouts - mostly non-existent. However, tonight I did do some bodyweight work, and got my two oldest kids involved too (they are 12 and 10). Youngest was already in bed. Nothing specific, some squats (3x20), calf raises (3x20), pushups (4x15), crunches (4x10), planks (3x30 sec).

Are you kidding? I'd consider that quite a workout, Lance.

Originally Posted by lance02

On the Strength 1 front -- I think I'll get myself through this week, then start Strength 1 over since it's been over a week since I've done a workout.

Only missing one week doesn't really sound like a lot to me. I bet you could pick up where you left off just fine. Just my opinion...

Have a blast at the 5K!!!

[BamaDave]

How was the 5K??

Hope the new work week is much less crazy!

[lance02]

5K Race Report:

Hot and humid day. Trail run, first half is basically uphill. A bit slippery in the grass due to rain several days last week. So how did I do? 31:48 minutes. It was tough, I ended up walking for about 100 yards at the top of the last hill. I was hoping for a better time, but happy overall, especially considering I really haven't run that much this summer.

It's still my favorite race. I think it's because it's a trail run, out in the woods. I always run on the road, so the change of scenery is nice. Plus, they have beer at the end -- that makes it fun too. One of the sponsors is a local microbrewery, and they have a couple of quarterbarrels. And there are door prizes. And it's a small run. About 90 runners and 50 walkers this year.

Funny thing happened this year. We get to the race, and two of our kids were running also. So, I told my wife (who was walking), to lock the doors on the car, and then I would unlock the passenger door -- so I could get in after the race and grab the camera so I could take pictures of the kids finishing. Well, on our car, once you hit the automatic locks, the doors stay locked -- even if you unlock one of them -- it will re-lock itself. Well, my wife had left the keys in the car. We noticed when we stopped back at the car to drop off the tshirts we got -- before the race. We were locked out of our car. Luckily, it's a local race about four miles from our house, and we noticed a neighbor was there and running also. So, we were able to bum a ride from him back to our house to get the other set of keys. In any rate, we learned how to not unlock our car!

[lance02]

Well, I "finally" got back into my workout routine. I am starting over with the Strength 1 workouts since I really haven't done any in about two weeks.

Strength 1

Warmup:
1x10x45 squats
1x5x135 squats


Squats (with 180 sec rest)
1x6x185, 1x1x205, 1x6x190, 1x1x215, 1x10x185, 1x17x135

Superset with no rest:
BSS: 3x15x10 (each hand) (note: last set - right leg - only could complete 11)
Step Up: 3x15x20 (each hand)

Superset with full rest (90 sec)
Superman (substituted for back ext): 2x10xBW
Swiss Ball Crunch: 2x10xBW

This continues to be a killer leg workout. Still having trouble finishing the BSS on my last leg. MY heart was pounding and my legs are like jelly by the time I finished. Stairs are difficult right now, my legs still feel weird. But, it's good to be back at it. Hopefully I can continue to progress through these workouts this time.

On the work front, things are really starting to settle down now, so my hours are getting back to normal. That is really nice, not only for lifting, but for time spent with my family -- all of which had been neglected.

[stingo]

Nice to see you back on the road - how does S1 compare to the FL programs?

[lance02]

Strength 1-B

Warmup
1x10x45 Benchpress
1x5x75 Benchpress

Superset w/ 180 sec rest
BB Bench Press: 1x6x115, 1x1x140, 1x6x120, 1x1x135, 1x8x105 (two short on last set)
BB Bent Over Row: 1x6x115, 1x1x140, 1x6x120, 1x1x135, 1x10x105

Superset w/ 120 sec rest
Close Grip Lat Pulldown: 2x8x130
DB Shoulder Press: 2x8x25 (each hand)

Lower Body Russian Twist: 2x10xBW

Good workout, except I fell a couple short on the benchpress. And my form was starting to suffer at the 120 lbs. I'm pretty sure it all goes back to a shoulder injury a year and a half ago. It's always my right side that I struggle with. Maybe I'll just have to accept that I'll never lift heavy on the bench press. I'll keep at it, but I don't want to re-injure my shoulder.

All the rest was good, much easier workout than Strength 1-A.

[lance02]

Originally Posted by stingo

Nice to see you back on the road - how does S1 compare to the FL programs?

The strength workouts are a nice change. Sets and reps are different, and more rest. I like the change up. Although, don't be fooled. These can still be very difficult workout (Strength 1-A)! I did the A workout on Sunday, and today I don't think my legs have ever been in such pain!! People at work kept asking me if there was something wrong -- I probably looked like an old man, especially just after gettting up from a sitting position.

What I really like is the rep mix. When I do a rep of one, followed by a rep of six, the six seems so much lighter (even though the first time I did the six reps it felt heavy). It's like tricking your body into lifting heavier weights. I've only done the A and B workouts so far, so we'll see how it goes with C and D later this week.

[Victoria]

Hey, good workouts! I'm glad things are settling back down for you, Lance! That S1A does look absolutely killer on the legs. Think of how sexy they'll look, though!

[Lance Bass]

Lance! I just realized we had the same first name! How cool is that! If you were Lance Treble, that would be really sweet, cause I'm Lance Bass!

[lance02]

Originally Posted by Lance Bass

Lance! I just realized we had the same first name! How cool is that! If you were Lance Treble, that would be really sweet, cause I'm Lance Bass!

Hey cool name!! Sorry, no "Treble" here.

[lance02]

Strength 1-C

Warmup
1x10x45 Deadlift
1x5x135 Deadlift

Exercise w/ 180 sec rest
Deadlift: 1x6x205, 1x1x255, 1x6x225, 1x1x265, 1x10x205, 1x15x175

Superset w/ no rest between exercises
Romanian Deadlift: 3x10x125
Static Lunge: 3x8x25 (e.h.)

Superset w/ 90s rest between exercises
Good Morning 2x10x95
Incline Reverse Crunch 2x10xBW

A very good workout. Challenging, and tiring. I was very happy with how it went.

Going to the Milwaukee Brewers game tonight. Sunday we leave for an overnight trip to Wisconsin Dells (waterparks galore!!). Should be a fun weekend.

[Egham]

Great workout, Lance......Good numbers!

[stingo]

Reading over the Strength programs - how do you like doing that many deadlifts?

[Mahler]

[quote]A very good workout. Challenging, and tiring. I was very happy with how it went.{/quote}

Very good, indeed. Nice work on those deads. That is a lot of volume.

[Victoria]

Great job, Lance! Have a blast this weekend...we'll want a full report when you return!

[BamaDave]

Lance, hope the trip to Wisconsin Dells was a blast! Nice workout. The Strength program is the best.

[lance02]

Weekend Report

What a fun weekend. Started with a visit from my wife's sister and family. We did a Brewer game (they lost), went out to eat (Texas Roadhouse -- way too much food and alcohol), and just had a really good time. All the kids enjoyed hanging out with their cousins.

Sunday we headed to Wisconsin Dells and stayed at the Great Wolf Lodge. Weather was crappy (rainy and cool) so staying at a place with lots of indoor waterparks was a great choice. We had lots of fun on all the rides, and overall didn't eat too bad. A bit of junk food, but not too bad. The one thing that really gets me is some of the people you see in bathing suits. Any form of exercise would do them good.

I even hit the weight room at the hotel. We got there about 10:30 pm, after the kids went to bed. I basically just did a circuit through some of the machines they had. 3 sets of 10 reps each for all exercises. Not sure how much weight I lifted. Did leg press, toe lifts, bench press, high pull, and triceps pushdown. It was not the same at my workouts at home, but it was still better than nothing.

So, now we're home, and back at the normal routine. So,