I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
LOL at the tabata mis-communication. That is some serious stuff.
No, it is just typical for us. If asked, the DW would likely opine that I "hear" only a fraction of what she says - I guess this is just a part of leveling it out.
Quote:
Originally Posted by kfisherx
I am loving reading about the way your PT is working you. Seems to be a pretty good one. I can smell a new bench PR in your future.
My PT is also a CSCS. His training and background do make a real difference. I have alot of faith in his program and my ability to achieve the goals I set for the year.
Quote:
Originally Posted by kfisherx
And yeah... I new fall AVI is in order. Don't know about you, but I LOVE the fall.
I love the fall. I would have appreciated a more gradual transition. Here is a shot of Zeke an I - He just wants to get inside and shake off the snow on his back.
No, seriously I didnt go and train my forearms and ears. But when the DW snarkily asked what the plan was for today (knowing full well it was a Chest & Back program day) I needed my own quick response and at 6:20 am that was as funny as I could muster.
Ch, Ch, Ch, Ch, Changes! Today we swapped out Barbells for Dumbbells. Mt PT is not going to let me get into a comfort zone.
Warm Up and Stretch
DB Bench Press 75(e)x8, 80(e)x8x2, 80(e)x7
Alternating sets with Chin Ups
Chin Up BW(+15)x6, BW(+17.5)x6x3
Cable Fly (low position, pulling up equivalent to a decline fly) - 30x8x3
Alternating sets with Inverted Rows on faux TRX strap w/ feet elevated on bench
Inverted wide grip strap rows BWx10x3
DB Flat bench Lat Pull Over with DB Triceps Push press
Pull Over, 8 Push Press, 15 repeat three times at 55lbs
Abs Oblique Medicine ball tosses, crunches, Oblique crunches 2 sets of 75 reps this is basically a crunch/twist to failure operation. I still hate doing abs.
This was a great way to start what should be a very hectic work week. My range of motion on the DB has always been better than on the BB. I was happy with the DB lifts, good ROM and reps. I was able to hoist them into position (at 80 lbs) without a spot I couldnt do that this spring.
Okay. Update post what did I do for a week? Mostly I was distracted by business travel, work and personal travel. I ended up missing 3 cardio sessions and 1 lifting session. On the other hand I did have a really great week.
Chest 10/24
DB Bench Press
DB Rows
DB fly
Cable Low Row
Push ups
Inverted Pull Ups
Legs 10/25
OH Squat
Uni RDL
Box Squat
Jump to mid height squat box
Step ups
Chest & Back 10/26
Bench Press (legs elevated) 175x8x3 paired with
Chin Ups BWx8, BW(+5)x7x2
Cable Press 27.5x10x3 followed by
Cable extension 20x10x3 followed by
KB Rows 32kg(e)x8(e)x3
Decline DB Fly 40(e)x10x3 paired with
Dips BW(+35)x7x2, x4, x2
Abs triple sets of painful stuff to failure
After three straight days of working out, Im tight and feeling it. This morning the training session was a lot of fun. I went back to the gym with a much better attitude and focus on life.
The DW and I went to my alma matter for three days; mostly it was a chance to follow up on a charitable organization we support and then go to a football game. Here is a picture form our first day there the Hudson River Valley was spectacular last week.
Todays workout was surprisingly good. I have previously documented the performance gap I experience when I am not fully rested. As of this morning I have had three consecutive nights of interrupted sleep; probably work stress related. But like I first said, the workout was okay.
Warm Up and Stretch
DB Clean Snatch 30(e)x6(e)x3
Plyo PU from floor to low squat box BWx6x3
Lifts
Rack DL 135x6, 185x6, 225x6, 275x5x2, 315x1x4
RDL BWx8 failed, no stability after the DL
Swiss Ball Ham Curls BWx8x3
Abduction Adduction lifts BWx8x3 (really just a hip mobility drill)
Jump Rope 12 minutes
I need to rethink my DL series. Im doing a lot of reps in building to the higher weights. The switch over to Rack DL has made a big difference in my form and how my back and lower chain are getting into the lifts. I wanted to do a brief cardio set on the versa climber, except it was being used by a trainer and a client. Nobody else ever uses the VC, it is too much of a bitch. Instead I opted to end the day with a jump rope.
Thanks for stopping by in my log. Been meaning to step into this one for a while but just didn't.. maybe because 50 is too close for comfort
Tabata-style squatting huh? What's the purpose: raise endurance level, fat loss or just self-flagellation ?
Thanks for stopping by in my log. Been meaning to step into this one for a while but just didn't.. maybe because 50 is too close for comfort
Tabata-style squatting huh? What's the purpose: raise endurance level, fat loss or just self-flagellation ?
Hey Espi, welcome back. We did the tabata squats as an endurance test to finish off a good workout. It was interesting and we still have to figure out how to include it in our workouts.
Friday 10/30 Chest & Back
I have had a marginal improvement in my Rest/Sleep but it is not close to normal. Despite that, I had a fun, intense training session. My PT is pushing me and it seems to be working. Today, all the lifts were done as alternate sets.
Warm Up
Bench Press 205x6x4
Neutral Grip Pull Up BWx8, BW(+10)x6x2, BW(+10)x5 Hit failure
Incline Bench Press 185x6x2, 185x5 Hit Failure on last rep
Alt Grip Bent Over Row 185x4(e)x3
Seated Triceps Extension 45x8x3
Medicine Ball Alt Push Ups BWx8(e)x3
This was a good workout. We added weight on the Bench Press. The 185 in the incline BP matches my prior PR. It was a 20lb jump with the improved range of motion. I hit the failure point on my last incline bp rep in almost spectacular fashion. The bar came right down to my sternum and didnt move I had nothing left in the tank good thing my PT was prepared and lifted it. We finished off with a new variation on a medicine ball push up. Push up, one arm on the ball, one on the ground. Do one rep - roll the medicine ball out to PT 4 feet in front of you while maintaining a plank position. PT rolls ball to opposite arm, put alternate arm up on the ball, do a push up and then roll ball out to PT (one rep). Fun.
LOVE your latest pics Tom!!! Zeke is soooo cute when he is cold. LOL!
^^^^^^^^
Hey Karla! Glad to hear from ya. Zeke is a great dog. He loves the changes each season brings here in Boston. WE are looking forward to seeing him in the snow again this winter.
Saturday 10/31 Squat Club
They gym was a madhouse. Very crowded. People in costumes, people curling in the power cage. The DW actually chewed a young guy out for leaving his stuff in a power cage, leaving the bar loaded on the rack with a towel, etc. Etiquette people, etiquette!
Warm Up & Stretch
DB Swings 30(e)x8(e)x3
Lifts
DB Snatch 30(e)x8(e)x3
Box Jumps BWx10x3
Lunge with Oblique Twist 25x8(e)x4
DB OH Squats to Bench 25(e)x10x4
Front Squats 135x10x3
Uni RDL 45x8(e)x4
Back Ext BWx10x3
Swiss Ball Ham Curls 10x3
The workout was focused. There was very little rest between exercises or sets. Afterwards we went to brunch with some fellow gym rats.
Kate - No. I wimped out! The weather in Boston turned to crap and I opted to stay in rather than stand next to the Charles and watch the race.
Geez, for an old retired soldier - that sounds even worse when you have to put it down in a log.
LOL. My brother complained about the weather all weekend! And my friends who raced said it was awful. Sounds about right to me, considering it was one of the few years I've missed!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
LOL. My brother complained about the weather all weekend! And my friends who raced said it was awful. Sounds about right to me, considering it was one of the few years I've missed!
Hi Kate! The race weekend was one of the worst for weather we had this fall. On the other hand....
Yesterday and today have been wonderful so much so that I ran
Sunday - 11/1 - Cardio 36 minutes, steady state. To Boston Common, around the Common and Garden, to the Charles and then back home.
Hi Kate! The race weekend was one of the worst for weather we had this fall. On the other hand....
Yesterday and today have been wonderful so much so that I ran
Sunday - 11/1 - Cardio 36 minutes, steady state. To Boston Common, around the Common and Garden, to the Charles and then back home.
So jealous! Boston is by FAR my favorite city to "get lost" in. I've backpacked all over Europe and S. America, and I love wandering around cities, and still... I love Boston. Sigh.
I had a dream the other day that I made the 8 to race in the Head of the Charles next year... which would be about 5 months post-partum. I hope I can make that work!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Today was a simple focused workout that kicked my ass.
Warm Up and Stretch
Decline Bench Press alternated with Weighted Wide Grip Pull Ups
Decline Bench 185x10, 205x8, 215x6, 220x4
Pull Ups BW(+25)x4x4 (goal was 5 PU, but I couldnt complete a full final rep on any set)
Bench Press alternated with Hammer Machine Rows
Bench Press 205x6x4 (needed asst on last rep of last two sets)
Hammer Rows 135(e)x8x4
Kettle Bell Circuit KB Clean and Snatch, walk with KB OH for 20 yards, 8 Pushups on KB, KB Clean and Snatch, walk with KB OH for 20 yards, 8 KB rows. I did this circuit twice, with a pair of 20kg Kettle Bells.
Today I followed a simple theme - lift heavy with perfect form and get exhausted. I managed to accomplish my PTs goals. The only thing bad about my lifts was the final KB circuit. What possess someone in the gym to step in front of someone walking towards them with two KB over their head? Yes, Im working. Yes, this is an unusual and hard circuit. Yes, you just stepped into my way now please move or catch these kettle bells Im about to drop on you.
I almost never go to the gym without a plan; either my own or one from my PT. Today was the exception. My PT and I discussed my last several DL workouts and his impression was that I was trying to do too much. My thought was to do less, but better. My solution to the problem do the exercises you despise in a sequence that ramps up the intensity.
Stretch
KB Get Up superset with KB Clean
Get Up 20(lb)x6(e)x3
KB Clean 12kb(e)x8(e)x3
Dead Lift 135x10, 185x8x4
Versa Climber 15 minutes
So I dropped the weight on the DL, but increased the reps, went back to a full DL and limited my rest in between. While I appreciate the value of a get up, I almost never put them into my program. Doing the get up / clean superset was a very intense way to start. Finally, I finished off with the versa climber, a combination quad buster and cardio delight. It was a good workout.
So today, when my PT asked how I felt after the last session I noticed he smiled with the twisted little smile he uses just before announcing some tweak. Sure enough, we went to work and started on a Wave for the Bench Press. Today was another reminder that it is the quality of the rep that exhausts you, not the number of reps.
Warm Up and Stretch
Bench Press 205x10, 210x8, 215x6, 225x2, 215x8, 210x6
Wide Grip Pull Up followed immediately by Chin Ups
BWx5(e), x4(e), x3(e), x2(e)
OH Tricep Extension 55x10x2
Abs leg raises from floor, crunches and side planks with DB press 2 rounds until my abs broke.
My PT and I learned something about the way I have been approaching my lifts mentally. On the BP, I hit the 225 without hesitation. My PT wanted to know why I could hit that weight, mid wave, with better form and focus than all of the other lighter lifts. I realized, and admitted that I was more focused on that lift, knowing it was the key lift in the workout. He told me to stop over thinking the lists; I need to attack each lift like it was the key lift, no holding back or hesitation. How about that, I learnt something new today.
I didnt get my usual rest, so my lift was expected to be .and was.... below capability. That was my thought on the session. My PT was happy; he thought he had found just the right weight and rep scheme to get me to fail on the final rep.
Warm Up and Stretch
Bench Press 205x10, 210x8, 215x6, 225x2, 215x6, 210x7 (failed on last rep)
Wide Grip Pull Up followed immediately by Chin Ups
BWx5(e), x4(e), x3(e), x2(e) need minor assistance on last rep of each chin.
DB Mil Press 45(e)x8x2, 50(e)x6 (failed at number7)
OH Tricep Extension 65x10, 70x10, 75x10
Abs
This was the last of the wave sessions. On Friday we are going to heavier series with fewer reps.
I had a great weekend. The DW and I had dinner with some old friends (we have known this couple since high school). We also had people over for dinner. The weather in Boston was great all weekend. So look ..More Beer Can Chicken!
I was on my own in the gym. I once again decided to focus more on an endurance type of workout, I needed a break from the pure heavy lifting my PT and I have been doing.
Warm Up & Stretch
Jump Rope 5 minutes
KB swings 20kgx10x4
KB Clean Snatch 12kg(e)x8(e)x4
KB Get Up 20lbx6(e)x2
KB Dead Lifts 32Kg(e)x8x4
Jump Rope 5 minutes
Arnold Press 35(e)x15x3 (failed at rep 13 on last set)
DB Curl ladder 20x12, 22.5x12, 25x12, 35x8
Abs until exhausted.
I managed to soak through my shirt before I got to the dead lifts! The second round of jumping rope was awkward, my legs were so tired it probably took 8 minutes to complete 5 of actual work.
I had the day off, so the DW and I went to the Boston Veterans Day Parade. I was disappointed that no elected officials were present.
I finished the day with a sports massage. My therapist described my tight hips and ITB as a real science project.
^^^^^^^^^^
Hi Tom. I have been trying to increase the intensity of my mid week lifts. I think I found a good routine this week.
Friday 11/13 Chest and Back
Today we changed the program to focus on strength. Heavy weight and fewer reps on the big lifts were goals for the session.
Warm Up & Stretch
Bench Press 220x4, 225x4x3 done as alternate sets with
Alternate Hand Grip Pull Ups BWx3, reverse hands BWx3 four sets
DB Incline Bench Press 70x8, 75x8, 80x8 done as alt sets with
Cable Low Rows using rope 140x10x2, 150x10
DB Fly on swiss ball 40x10, 45x10x2
Abs Hanging Leg raise and alt oblique crunches 10 each for a set of 30 twice.
The sticking point on my bench is starting to move from the bottom of the lift to the middle of the lift. That means that my chest is getting stronger and Im doing better on the full range of motion. It also means that the lift is still hard, I felt that the 4 reps were okay, but I probably only had 6 reps max in my lift today. I liked the alternate hand grip pull ups.
Tom, what makes you decide that you need a break from the heavy lifting when you go to the gym?
Karla there were several reasons for the change. First, I realized that I had been lifting heavy since August. My body was adapting and I wasnt making consistent gains I needed to alter the routine / program in order to make progress. Second, I realized that I had greatly reduced my cardio the higher intensity workouts are a partial substitute for that shift. Third, my scale weight is now between 193 and 195 I dont like that look on my midsection and I need to work harder. Finally, My PT suggested that I reduce the load on the days I dont train with him. He was concerned that additional heavy lifts of the support muscle groups (shoulders, arms, traps) were not giving me enough recovery time.
So for now the program is Heavy Chest & Back 2x week, one day of high intensity lifting and alternating heavy & Light Squat Club with the DW.
The remains of IDA arrived in Boston overnight; the weather is terrible. I seriously considered staying inside, but the DW and I decided to go to the gym, although an more than two hours late.
Stretch
Warm UP
Uni KB swings - 16kgx10(e)x5 (100 swings)
Lateral Box Jumps - BWx10(e)x5 (100 Jumps)
Uni DB RDL - 35x8(e)x4
Front Squat - 115x12, 135x10x3
Push Ups on DB 10x4
Walking DB Lunges - 25(e)x10(e)x4
Uni Ham Curls - 50(e)x8(e)x3
Uni Quad Ext - 85(e)x8(e)x3
Foam rolling, stretching to finish. We have dinner out this evening followed by a local concert.
After the remains of IDA passed Boston, the weather improved considerably. Sunday was a great day, warm and sunny. A side benefit of our weather appeared when the Ballet opened the windows to the rehearsal floors, allowing us to hear the score to the Nutcracker.
Since it was a new week, my PT had yet another twist to my program.
Warm Up & Stretch
Decline Bench 205x6, 215x6x3 alternated with mixed grip pull ups
MG Pull Up BWx3(each grip), BWx4(each grip)x3
Incline Bench 185x6x4 alternated with Uni Hammer Machine Rows
Uni Rows 145(e)x10(e)x4
Cable Push Press 57.5x8, 50x10x2 alternated with OH KB Walks
OH KB Walk 24kg(e)x20yardsx3
I was well rested, so today was strong day. I hit the decline bench and moved the weight smoothly. I felt so good after the first set that I added one rep to each variation of the mixed grip pull ups. I set a new PR on the Hammer Rows pulling 145 lbs of plates with each arm. All that did take its toll. By the last set on my cable push press I was exhausted. I barely finished my third set of overhead kettle bell walks, my arm kept sinking down and I think the last 4 yards might be, more accurately described as shoulder level not OH. The OH Kettle Bell thing must be unique. Once again people leapt in front of me to stare in the middle of my exercise.
I needed a break from the gym. I realized on Wednesday that when I got up, I was still tired, exhausted and grumpy. When your day starts wanting to kick the dog and bark at the DW, it is time to get an attitude adjustment. I did that I got more rest on Wednesday and today. By lunchtime I was back to, well, whatever passes for my normal.
Warm Up & Stretch
KB swings 20kgx10x4
KB Clean Snatch 16kg(e)x6(e)x4
KB Get Up 20lbx5(e)x3
Dead Lifts work to a one rep max lift
135x6, 185x3, 225x3, 275x3, 295x3, 315x1 failed on lift 2, 225x6
This was a short (40 minutes) but intense and satisfying workout. The DL max was less than I anticipated. However, the initial sets and short rest cycle between lifts is clearly not the optimal path to test a 1rm. It is however, a good way to rip through a session.
I woke up this morning, full of piss and vinegar; I couldnt wait to get to the gym. I arrived earlier than usual and did an extended foam rolling and stretch warm up.
Incline Cable Fly 25(e)x10x4 alternate sets with
Decline (feet on bench) Spiderman Push Ups BWx16x4
Cable Low row w/rope 145x8 failed, 125x3 Failed
Abs circuit rev crunch, oblique crunch, med ball to elevated knees crunch
BWx15(e) = 60 reps
Side Planks with raise BWx15(e)
Im exhausted. By the second set of decline Spiderman pushups, I thought I was going to hurl. I dont know how I didnt just pride I guess. I will admit that working that hard and getting that close to the edge was fun, in a twisted sort of fashion. At the end of the workout I asked my PT if he enjoyed pushing clients that hard. He responded with a smile and yes. He said he has a few other clients who he can push hard I wonder if any of them are within 20 years of my age?
No, it is just typical for us. If asked, the DW would likely opine that I "hear" only a fraction of what she says - I guess this is just a part of leveling it out.
so much so that I ran 
Linear Mode
