The day started okay – I had a good night’s rest, good nutrition and a good attitude. Off to the gym with the DW (she was stood up by her WO partner). The gym was crowed, but it didn’t interfere with my training.
Warm Up
Alternating Sets – Unilateral KB Hang-Clean-Press and Inverted Row from faux TRX straps
Uni KB HCP – 24Kgx8(e)x3
Inverted Row – BWx15x3
Alternating Sets – DB Bench press and Wide Grip Pull Ups
DB Bench – 75x8, 85x6x2, 85x9 (rep to failure)
WG Pull Up – BWx5, Band Asstx8x3
Alternating Sets Arnold Press and Rear Fly
Arnold Press– 40x8x3
Rear Fly – 15x15, 20x15, 25x12
Crunch w/lumbar brace – BWx20x2
Side Plank w/Hip raise – BWx10(e)
Side Plank w/Oblique Crunch – BWx10(e)
This turned out to be a real tough workout. The first three exercises stressed my back, and by the time I got to wide grip pull ups, I was gassed. I managed to do 5 full pull-ups and then failed. We switched over to band assisted pull ups, so I could get all the reps. It was still hard – the combination of the wide grip and the progression sequence made it tough – guess I’ll have to work on wide grip pull ups! I ahd fun and the DW managed to be my cheerleader for the ab work….all in all a good morning.
The DW and I were off to the gym on schedule. We ran into a lot of people we know, and our workout went longer than scheduled due to all the chatting.
Warm Up
Uni Machine Leg Press - 90x12x3
Uni RDL - 20(e)x10(e)x3
Front Squat - 95x10, 135x10x3
Split Squat - 25(e)x10(e)x3
Uni Ham Curl "21's" - 40x3
Uni Quad Ext "21's" - 55x3
This was a nice simple workout. I've been stressing the unilateral work - I think it helps me isolate away from the bad hip joint. I know that I am lifting less weight, but that it is a more intense workout.
Sunday 9/20 - Cardio. Simple and to the point. HIIT with the DW. Cycle, level 10, 1 minute at 85 rpm, 30 seconds at 120-125 rpm. Managed to maintain the HR at 150 one the slow cycle and got it to 168 on the sprints.
I was wondering when my (somewhat new) trainer would alter the programming. We started together on August 3rd, doing the audition workouts (as I called them). We then did about two weeks of total body strength assessments and then transitioned into more endurance type workouts. I was almost expecting it, but was still a bit surprised when he announced that it was time to transition back to strength.
Warm Up and Stretch
Bench Press – 215x6x2, 225x5x2 Alternating sets with Chin Ups
Chin Up – BWx8x3, BWx7 (failed on last)
Incline Bench Press – 160x8x4 Alternating Sets with BB Rows
BB Rows – 175x8x4
Cable Fly – 30x10x3 Superset with Triceps Cable Push Down
Push Down – 85x10x3
Okay, this workout fried me! I felt weak, that I wasn’t able to maintain most of the strength gains I made from the early summer, Damn! Once again, despite my advanced age I get to relearn the fact that conditioning is a non linear process and that you have to work really hard to prevent your body from adapting.
As an additional note, my PT told me we were going to modify my form and get my bench lower – to my shirt, but not touching off my chest. Oh, this is going to be fun.
Today was the first workout after the program changed to strength. Hit the gym right on time after a good night’s sleep. The only issue I have right now is that my scale weight is above the usual range. It looks like I will have to cut back on cals in this phase. I don’t anticipate a problem as the weight, as always, seems glued to my abs.
Warm Up and Stretch
Seated BB Mil Press – 95x6, 105x6, 115x5,4,6
Sumo Dead Lift – 225x5, 275x5x4
Arnold Press – 45x6x4
Rear Machine Fly – 130x6, 145x5, 140x6x3
KG Farmer Walk – 32(e)x25yardsx10 (all done on 30 seconds rest)
Going heavy felt good. This was the first time I did seated military press with a free barbell, I usually use the smith for this exercise. I was able to pull more on my DL’s. My trainer suggested that I raise the bar one plate off the ground – that way I could maintain a better form (chest out back straight) for the entire pull. It worked, and the weights seemed to go up better.
Thursday - 9/24 - cardio - nothing to report, cancelled my training. I've managed to hurt my ankle. It feels like I "rolled" it - and I have no idea what the cause might be. The Dead Lifts yesterday were fine, but within an hour of working out I was limping. Today started better, but I'm starting to tighten up. It is hard to stretch or foam roll in an office.
OK, here is the plan - rest, ice, motrin, static stretch.
Okay now that sounds like something I do. I end up with these injuries and when people ask me how they happen I can never tell them. And then I get these looks like I am a freak. So glad to read there is another freak on the board. LOL!
Bummer about the ankle though. Good news is that it sounds like something somewhat minor.
__________________
The BIGGER I get the smaller you look
Okay now that sounds like something I do. I end up with these injuries and when people ask me how they happen I can never tell them. And then I get these looks like I am a freak. So glad to read there is another freak on the board. LOL!
Bummer about the ankle though. Good news is that it sounds like something somewhat minor.
Karla - I know what you mean. As "experienced" athletes (I think that sounds better than freak) we have grown accustomed to a certain baseline level of pain. Suddenly, something happens beyond that and we end up with a pull, tear or bruise. In my case, it seems to have just been excessive tightness and it feels mostly better by today.
Friday – 9/25 – Chest & Back – “Improving Strength and Form”
From noble goals emerge crushing program changes that really, no I mean really, bust your ass.
Warm Up & Stretch
Alternate Sets – Bench Press and Hammer Machine Row (neutral grip)
BP – 185x10, 190x10x2, 190x9 failed, 190x1
HM Row – 100(e)x10, 115(e)x10x2
Alternate Sets – Incline DB Bench Press and Wide Grip Pull Downs
DB Bench – 60(e)x10, 65(e)x10, 70(e)x10
WG pull down – 120x10, 130x10, 140x10
Alternate Sets – Diamond Push Ups on Med Ball and BB Curls (Heavy Bar w/ Extended Grip)
PU – bwx12, bwx13, bwx15
BB Curls – 40x12x3 (last set combined with reverse push press)
Today was the first session where we started to rework my Bench Press form. MY PT wants me to go all the way to my chest, no bouncing, and explode back up. Previously, we had been lifting to a point about 1-2 inches above my chest. That last little movement has introduced a nice new sticking point and really tears up my upper chest. I left the workout fully gassed. As much as I love it, I think this program change is going to be really taxing.
Interesting that you are doing full ROM now on the bench. I like how your trainer worked you into it. It sounds like he did it smartly so that you don't tear up your shoulders.
I missed reading your log this morning as I got up and started painting my new gym (I am converting one of the kid's room into a gym) right away. So here I am, getting my Sunday Tom log read in. Better late than never. Now to go off and harass the other Tom (stingo). LOL!
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The BIGGER I get the smaller you look
Wednesday – 9/30 – Ancillary Muscle Strength Training
Missed a couple of workouts – self inflicted – just internalizing stress. Came to the conclusion that I - 1) need to give myself a break 2) allow myself to enjoy my success and 3) refocus my efforts.
Warm Up & Stretch
KB Hang Snatch – 12kgx5(e)x4
Barbell Hang Snatch – 65x6, 85x6, 105x6x3
DB Lat Raises – 20(e)x8x3
Arnold Press – 50x6x3
DB Shrugs – 90(e)x8x3
EZ Curls – 65x6x3
Machine Rear Fly – 130x6, 145x6x3
The Hang Snatch is a new move for me. Frankly, I need to improve on the squat, semi-squat portion of the move. Without the leg & hip drive, it is almost a clean to press movement, which seems to limit the weight I can move. This was a pretty good day of lifting; my shoulders and traps carried the additional load without a problem. My bicep (right) is still a bit sore and I’ll need to be careful not to overuse it.
I have a cardio conundrum. I can’t stand the machines and I can’t keep running outside or I will needlessly accelerate hip replacement surgery. Consequentially, I have been skipping my scheduled cardio, allowing an additional 3 lbs to hit my scale weight. For now, the new plan is to get 2 cardio sessions in each week – mix it up with a jump rope and shorter sessions on the various machines. I’ll grade my performance on October 30th.
Interesting that you are doing full ROM now on the bench. I like how your trainer worked you into it. It sounds like he did it smartly so that you don't tear up your shoulders.
Karla - I agree, his approach is very clever. Right now, my shoulders are strong and the RC's in good shape. Once he agreed with that evaluation, he moved me (his old client) to a full ROM Bench routine. I think that my previous trainers were hesitant to change my lifting points strictly due to my age. Oh well, that is the past, now on to new PR's with a new move.
Friday – 10/1 – Chest & Back – “Improving Strength and Form”
This sentiment remains true: From noble goals emerge crushing program changes that really, no I mean really, bust your ass.
Warm Up & Stretch
Alternate Sets – Bench Press and Hammer Machine Row (neutral grip)
BP – 190x10, 190x9, 135x15 (rep to failure) HM Row – 125(e)x10x3
Alternate Sets – Incline DB Bench Press and Wide Grip Pull Downs
DB Bench – 70(e)x8, 70(e)x10, 70(e)x9 – hit failure again
WG pull down – 130x10, 140x10x2
Alternate Sets – Diamond Push Ups on Med Ball and BB Curls (Heavy Bar w/ Extended Grip)
PU – bwx15x3
BB Curls – 50x12, 60x12, 60x10 (last set combined with reverse push press)
This training adaptation is going to be tough. I experienced DOMS across my upper chest and Delts for much of last weekend. Today as I started to lift, I immediately felt the sticking point at the bottom of the bench. I think these strength gains and form improvements are going to come slower for the chest. On the other hand, my back seems to be getting stronger – I pulled more weight on the row than I have ever done. It was another great workout; I’m at work exhausted (but in a good way).
Lots of lifting in the log - guess it is time for some more personal stuff. It is Oktoberfest here in Boston. For the last two weekends I have been looking for Oktoberfest beer on tap. Finally I decided to go right to the source; we visited the Harpoon Brewery, enjoyed the tour and sampled the product. We had a great time and brought home a lot of product - some of the 100 barrel, 5 Growlers (we had served it at a dinner party). I have also posted pictures of the brewery and tap display.
When I'm not in search of a great beer, I like to find a great meal in our local neighborhood. Here is the best burger in the city. After Saturday Squat Club, it is a great meal, albeit a nap inducing one.
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Finally, the view from my grill station (sorry it is a poor picture - trust me on this one). I have the good fortune of being able to watch the Boston Ballet and School every day. I'm not much of a ballet fan, but I have nothing but respect and admiration for the sheer athleticism required to dance at that level.
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[Hope you all have a great weekend. For me the plan is to host some family and go to a football game.
Good stuff - I understand Harpoon celebrates/celebrated the 20th anniversary of its own Oktoberfest party this year. Growlers are looking good too. Being in Boston though I should think it's not hard to find an O'fest on tap somewhere, but who knows, they may have moved on to the next big thing in beers - the winter seasonals.
As for the ballet, I subscribed one year to the PA Ballet and liked it a lot more than I thought. Like you said, the sheer athleticism required not just to move, but move in aesthetically pleasing ways puts me in awe of the training the dancers go through to do it.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Monday – 10/5 – Chest & Back – “Improving Strength and Form”
After a very good weekend (hosting family and a Pats game) we headed to the gym well rested and ready to go. I’m about a third of the way through the new program change, this workout repeated one from two weeks ago – the first transitional workout.
Warm Up and Stretch
Bench Press – 190x8x2, 200x6x2 Alternating sets with Chin Ups
Chin Up – BWx8x3, BWx7 (failed on last)
Incline Bench Press – 160x8x3 Alternating Sets with BB Rows
BB Rows – 175x8x3
Cable Fly – 30x10, 35x10x2 Alternate Sets with Triceps Cable Push Down
Push Down – 85x10x3
This workout varied from the earlier one in respect to the full ROM exercise we have been doing. I was able to do much better at the form, although at reduced weights. Today was the first workout in which I felt “strong” when doing the full ROM. I figure the strength gains will come more slowly as we continue to develop the lower end of the BP sticking point. I’ll need to change my midweek workout, as my PT wants me to let me shoulders recover more – probably move to deadlifts and cardio?
Friday – 10/9 – Chest & Back – “Improving Strength and Form”
Failure is not only an option – sometimes it is the goal of the workout!
Warm Up & Stretch
Bench Press – 190x10, 195x8, 200x6, 195x8, 175x10 (did 6, failed, reracked, did 4)
Alternate Sets – Incline DB Fly and Hammer Machine Row (neutral grip)
DB Fly 40(e)x10x2, 45(e)x10
HM Row – 125(e)x10x3
Alternate Sets – Incline Hammer Machine Press and Hammer DB Curls
HM Press – 90(e)x6 with 2 negatives (two sets) finished with 4 negatives
DB Hammer Curls – 30(e)x10x3
We pushed to failure on the first series and on the last series. I think we were trying fail on the Fly and Row as well, but I managed to squeak in the last reps. This was a good workout with a lot of intensity – I see much stretching in my future.
What's with the frowny face above? You don't deserve that! You've been working hard and consistently. Big thumbs up. Besides, who said it was easy?
Thanks, I appreciate the comment. TK
Saturday – 10/10 – Squat Club
We went back to a little more typical routine this week. The DW injured her shoulder a month ago and has been on rehab and unilateral work with her trainer. His was the first week she has been able to lift more than minimum weight (which despite her usual good attitude produced a moment or two of frustration over the rehab period – note to self, don’t ask a serious lifter if she wants the pink version of that DB).
Stretch and warm up
KB swings – 12kg(e)x5x3 with KB snatch – 16kg(e)x5x3
Squats – 225x10x5
RDL – 185x10x4
DB Walking Lunges – 40(e)x10x3
Ham Curls – 125x8x3
Quad Ext – 145x10x3
Wall Squats w/KB’s – 16kg(e)x45secondsx2, x60seconds
This was a good lift series for us. The DW had no issues and I managed to put up more weight on the machine exercises at the end.
Sunday – 10/11 – Cardio
I got up early and got my lazy ass to the gym. Last week’s work schedule forced me to multiple workouts. Today I started to repay that loss.
Versa Climber – 15 minutes
Elliptical – 10 minutes (SS)
Bike – HIIT – 1:2 ratio for 16 minutes (rpm 80 to 115) (HR 130 to 174)
The Versa Climber is a tough little machine; I may have found a piece of indoor cardio equipment I like! Only Happy Faces today!
Monday – 10/12 - Chest & Back – “Improving Strength and Form”
Today was a good day in the gym. The place was almost empty at 7am when I started lifting. I guess a good number of people have today as a holiday. For me, it is a “floating holiday” and I opted to work – I’ll take Veterans’ Day.
Warm Up and Stretch
Bench Press – 205x6x4
Alternating sets with Chin Ups
Chin Up – BW(+15)x6x4,
Cable Fly (low position, pulling up) - 25x8, 30x8x2
Alternating sets with Barbell Rows
BB Rows – 185x4 (Biceps Fail/tweak) – Dropped to 155x10x2
DB Flat bench Lat Pull Over with DB Triceps Push press
Pull Over, 5 Push Press, 10 repeat twice with 55lbs
Abs – Decline crunch to failure – two sets
This was an interesting session. I can definitely feel the change in the Bench and the way it immediately hits my upper chest and shoulders. I have previously lifted 185 on the BB row, but today as soon as the weight came up I felt a tweak in my bicep at the lower insertion point. We changed my weight, grip and position – that allowed me to complete the sets. I think my right bicep is okay, but better safe than sorry.
So, today is our firm's annual health clininc and screening. We offer flu shots, cholesterol testing, body fat testing. It is a good deal.
Training regularly continues to pay off. I'm good to go on the cholesterol once again. Blood Pressure was good. My resting pulse, after getting shots and blood drawn was 60 (I would have taken the measurement before sticking the client). Body fat was 21% - several point higher than the caliper testing I have previously reported.
Get your Flu Shot
No cardio today - but I did manage to stretch and foam roll for 25 minutes.
Wednesday – 10/14 –Strength Training Program Change
MY PT and I have altered my midweek workout. I usually focus on ancillary muscles – shoulders, traps, delts, bi’s and tri’s. However, with the progression he designed for the Chest and Back, these muscle groups specifically targeted once a month.
Warm Up & Stretch
Triple Set:
Asst Pull Ups - BW(-40)x8x3
KB Swing – 16kg(e)x6(e)x3
KB Hang Snatch – 16kg(e)x6(e)x3
Dead Lifts – wide grip 135x10
Sumo Dead Lifts – 225x5x3, 275x3x6
Back extensions – BWx10x3
Versa Climber – 10 minutes
Today was redesigned to hit my upper and lower back. I did the deadlifts off of the lowest pin setting in our power cage. My form is much better throughout the pull and back down when I get to start in the correct posture. My hip limitation causes me to round my back when I try to start from the ground with a 45 lb plate on the bar. This is the modification my PT suggested. This was my second time working through the set this way. I pulled a good bit of weight, so now I’ll just wait for the DOMS.
Friday – 10/16 – Chest & Back – “Improving Strength and Form”
Ch, Ch, Ch, Ch, Changes! (Apologies to Mr Bowie) – My PT is not allowing me or my Chest to get comfortable with the progression. This morning the new variation was doing the BP with my legs elevated onto the Bench. I didn’t realize how much my lower body was involved in my full lift. Focusing the lift on just my chest and core made a big difference. He reduced my lift by 30lbs in order to get through the lower sticking point.
Warm Up & Stretch
Alternate Sets
Bench Press – 175x10x3 HM Row – 130(e)x10x3
Alternate Sets
Incline DB Press – 75(e)x8x3
Lat Pull down – 140x8x3
Alternate Sets
Medicine Ball Diamond Push Ups – BWx15x3
Wide Grip Cable Pulls – 55(e)x8x3
Finished with various abs until failure
I hate ab work, particularly at the end of a workout, with a PT who knows I don’t want to do it and loves to push you to failure. Lots of people seem to negotiate their workouts with a PT, mine – not so much. Still, it was a really good day in the gym. I can “feel” the change in the bench press with every variation. There is still a lot to learn and gains to be made.
The DW trained together. Her rehab work is almost done, today she completed a good dynamic warmup and then a good leg workout.
Warm Up and Stretch
Bench Jumps BWx10x3
KB Snatch - 16lbs(e)x6(e)x3
Chin Up - BWx6x2
Pull Up - BWx5
Front Squat - 135x10x4
DB OH Stationary Lunges - 25(e)x6(e)x4
RDL - 185x10x4
Swiss Ball Ham Bridge Curls - BWx10x4
Uni Leg Ext - 75(e)x10(e)x3
Uni Ham Curls - 50(e)x8(e)x3
Tabata Prisoner Squats - BW (completed 169 reps)
Finishing with the Tabata squats was a twist. At first, when I explained the concept to the DW she gave me a look like I was nuts. Halfway through her series he knew I was. By the time we finished, she was delighted to have a new challenge to explore.
I need a new avatar, fall has arrived in Boston with a cold bad attitude.
) we have grown accustomed to a certain baseline level of pain. Suddenly, something happens beyond that and we end up with a pull, tear or bruise. In my case, it seems to have just been excessive tightness and it feels mostly better by today.
Linear Mode
