Dumbbell Press 35 lbs each 9/9/9
EZ Bar Curls 65 lbs 9/9/9
Just a repeat of last upper body workout. I'll probably add weight and reps next time.
Quote:
Whoa! Bike riding. Next thing you'll be doing is long distance running!
I'd rather eat worms.
Decline Sit-ups 30/30/30
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Single Leg Box Jumps 2x10
Lateral Cone Hops 2x10
Single Leg Squats Off Box 8/8/8
Bulgarian Split Squat 15 lb DBs 6/6/6
Back Squat 4 reps 135/155/165/165
Leg Curl 70 lbs 6/6/6/6
Calf Raise Explosive 135 lbs 15/15/15
I'm still experimenting a little with this workout. Single leg squats just aren't happening for me. I tried doing them off a 15" box and think I get a better range off motion with no knee pain. I did back squats to a real parallel with heavier weights than last week's full squats and the first week's front squats. I think that I get deeper with the lighter weight back squat and my quads hurt that week so I'm thinking I'm going to keep working that way. I've never found the definitive answer for the question of "deeper" or "heavier" as it relates to strength improvement from squatting. However, my soon to be 52 year old knees feel better from the lighter full squats, so that's my answer for now. Two more weeks and I'll test my leaping ability. Go Celts!
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
It's good to see that your sense of humor is intact.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I learned to jump on and off a box with just one foot.......not sure how that's going to translate to the real world.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Single Leg Slalom Jump 2x15
Standing Broad Jump 4x1 67"/70"/71"/72"
1-leg Step-up Jump 2x8
Low Box Depth Jump 2x6
Stationary Bike 20 minutes mindless pedaling
I started measuring my broad jump attempts, which I see are not repeated in the program, today. The distances are at least a 6" improvement over the first week attempts. I'll probably use this as a test throughout the program. I did test my vertical after this workout and logged a 2" improvement. That big, red headed, dick head better watch out come September.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Bike Ride- 7.5 miles around the neighborhood. Bike riding is great, had a Jeep back out of the driveway right in front of me. I saw it coming and was able to pull into the driveway and avoid the collision. I think I scared the woman driver way more than me. The other really great part of summer biking is flossing the gnats out from between your teeth when you get home.
Dumbbell Press 35 lbs each 10/10/10 +1
EZ Bar Curls 65 lbs 10/10/10 +1
Decline Sit-ups 30/30/30
Weights felt good after two naps today.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Bike Ride- 7.5 miles around the neighborhood. Bike riding is great, had a Jeep back out of the driveway right in front of me. I saw it coming and was able to pull into the driveway and avoid the collision. I think I scared the woman driver way more than me. The other really great part of summer biking is flossing the gnats out from between your teeth when you get home.
Leg Curl 80 lbs 6/6/6
Dumbbell Lunge 35s 6/6/6
Deadlift 225 lbs 5/5/5
Single Leg Calf Raise bw 20/20/20/20
Single Leg Box Jumps 10/10 each leg
I missed a workout day Tuesday becase....I drank beer. I must be getting old because three 12 oz Buds after work made me want to sleep at 7:00 PM. I either have to give up drinking or do more of it. Tough choice.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I did test my vertical after this workout and logged a 2" improvement.
Excellent progress! Way to go.
Quote:
Originally Posted by Bill2380
I either have to give up drinking or do more of it. Tough choice.
Ouch. Tough choice, indeed!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Dumbbell Press 35 lbs each 10/10/10
EZ Bar Curls 65 lbs 10/10/10
Decline Sit-ups 30/30/30
Off to watch the Celts, eat wings and drink beer. I did get the workout in though.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Single Leg Box Jumps 2x10
Lateral Cone Hops 2x10
Single Leg Squats Off Box 10/10/10
Bulgarian Split Squat 20 lb DBs 6/6
Full Back Squat 3 reps 135/145/155
Leg Curl 85 lbs 6/6/6
Calf Raise Explosive 135 lbs 20/20/20
This is the last week of the first phase. I'll test officially at the end of the week. Go Celts.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Took today off from work to do some real work around the house. I've finished Phase I while the server problems have been going and I really don't have time to post those workouts. I have added weight in almost all exercises. Most importantly, I tested my vertical jump this morning.....up 3.5" since starting a little over 4 weeks ago. I'm pretty pleased with that. If I can keep improving at this rate I'll hit the 10' mark by September. My weight has been hanging around 214 lbs. Losing a little there should also help. I've been thinking of adding some HITT or complexes to the end of my workouts but I'm just a little concerned about screwing with success. Maybe I should just eat better.....again.
Go Celtics 3-1
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Bike ride 3 laps around neighborhood, about 7.5 miles. I not sure how much more can improve here....hurts my ass too much. Next week starts Phase II which includes "Platform Dead Lifts", great.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I got one of the gel seat covers for Father's Day two years ago. It's better than leather, but still hurts the butt.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I'm forbidden to see that image. Probably for the best.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Concentrated on getting full depth on squats. Jump roping is harder than I remember. I probably didn't get more than 50 consecutive jumps without tangling up my giant clumsy feet. This works up to 3 minutes in week 3. Not looking forward to them. Time to drag my sore legs upstairs to shower before watching the last NBA game of the year, GO Celtics.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Bike ride 3 laps around neighborhood, about 7.5 miles. I not sure how much more can improve here....hurts my ass too much. Next week starts Phase II which includes "Platform Dead Lifts", great.
That would be due to the other white man's disease...
I like Ben's idea for squooshy seat--get a seat, not a cover. Go test them out at the local bike shop. There is nothing worse than ass pain when biking (OK, maybe getting hit by a car is slightly worse. Only slightly though).
Dumbbell Press 40 lb DBs 10/10/8
EZ Bar Curl 75 lbs 3x10
Decline Sit-ups 30/30
A little change from last month's 5x5s. 185 lbs felt just right and chin-ups felt remarkably good considering I hadn't done even one for about six weeks. I got invited to play some basketball tomorrow night with some different people, ages 22 to 60 I'm told. I only know one person there so it'll be a little like the first meal in the prison cafeteria. You have to claim your place in the social hierarchy. I plan on putting my new found 13.5" vertical to good use.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
A little change from last month's 5x5s. 185 lbs felt just right and chin-ups felt remarkably good considering I hadn't done even one for about six weeks. I got invited to play some basketball tomorrow night with some different people, ages 22 to 60 I'm told. I only know one person there so it'll be a little like the first meal in the prison cafeteria. You have to claim your place in the social hierarchy. I plan on putting my new found 13.5" vertical to good use.
Nice.
Go kick some azz. Show those 20-somethings they don't know much about basketball.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I'm planning to, around the end of July and beginning of August. I'm just hoping gas isn't going to go sky-high and make it impossible. You ready to slam back a few? We have to make up for your missing the Summit!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Basketball-played 3 on 3 with some new people for about 90 minutes. The court was wet which benefits older, slower, non jumpers like myself. Thank God for that because I got to cover the 25 year old guy who played on Harrisburg High's state championship team. He was real nice and only dunked on me a few times. I used my willpower and didn't even drink beer afterward.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
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