Sunday 4/12 – Squat Club – delayed as we had company (my SiL and 4 kids, all girls between 5 and 12. Wow! I forgot how much work parenting little ones can be).
The routine plan today was mixed sets of heavy & light work. Three heavy sets, followed by one light set to finish.
Squats – 255x10x3, 135x20
DB RDL – 55x10x3, 30x20
DB dead lifts – 75(e)x8x3, 35x20
Calf Raises – 270x12x3, 135x20
Quad Ext – 130x10x3, 75x20
Ham Curls – 100x10x3, 50x20
Wow Tom. Sounds like a fantastic rest week. I haven't been to Vegas in about 10 years. I am sorry to hear that it is hurting too. Nice post on your refections of relationships. Plugged in is bad but gas powered is cool. I once received a chainsaw from a guy I was dating. LOVE IT and still have it! LOL!
Okay, now that makes me LOL. The comments were my guidelines, not rules! If you are throwing around 60 dbs, then a chainsaw could work as a gift. But I would have discreetly asked about it first! Hope you had a great weekend.
Is not a positive affirmation, but it is a way to get yourself through a tough workout. I’m having a love/hate relationship with my program and PT. Ah, that is likely not true. I’m just pissed at myself for not being able to keep up and or improve at the rate I would expect. Today was just an unpleasant workout. To have done this poorly in the gym, I would have expected to have been younger, hung over, lacking sleep and reeking of cigars. Instead, I had 7 hours of uninterrupted sleep and was dialed in on my nutrition. Yikes!
Today was a repeat of the high rep high intensity workout. The workout was based on triple sets, and then organized as mechanical advantage drop sets. No rest between exercises, 2 minutes rest between sets and for the transitions.
group 1 – Incline BB Bench Press / Flat BB Bench Press / Decline BB Bench Press
group 2 – Wide grip lat pulls / Neutral grip lat pulls / Reverse grip lat pulls
group 3 - Medicine ball throws / Medicine ball walk over pushups / Medicine ball close grip pushups
group 4 – BB rows / Cable Rows / Bent over high lat pulls
1 – 135x10x3 [failed on both sets 2 & 3]
2 – 120x10x3 [failed on both sets 2 & 3]
3 – BWx10x3 [failed on last 2 sets of close grip PU]
4 – 135x10x3 / 120x10x3 / 30x1x3
Finished with 10 minutes on cycle – 1 minute in saddle, 1 minute full pace out of saddle.
I don’t know where I failed exactly on the sets. Once my form wobbled, he stopped me and we jumped to the next exercise in the cycle. I felt my triceps giving out. I will need to add shoulder and arm work to my own scheduled training, as those supporting groups appeared to limit my progress. That is the lesson I learned from this morning.
Tuesday became an unscheduled day off due to work. I’ll reschedule cardio for Thursday.
Wednesday 4/15 – Happy Tax Day! Celebrate with Big Legs, Shoulders and Back!
Today was multiple sets, more rest, intense and fun! I sweated through my shirt before we finished the second round of the first triple set! No new exercises. All working sets were done with no rest between exercises and three (I guess my PT felt sorry for me; he claimed it was to refocus on perfect form) minutes rest between sets.
Triple Set 1 – Squats / BB Reverse Lunges / RDL
Squats – 185x12x4 / BB Rev Lunge – 95x12(e)x4 / RDL – 135x12x4
Triple Set 2 – Muscle Clean / BB Military Press / Bent Over DB Delt raises
Muscle Clean - 65x10x4 / Mil Press – 65x10x4 / Delts 10(e)x10x4
Super Set 1 – High woodchopper / Back extension
WC – 25x12(e)x4 / Back Ext – BW+15x12x4
Farmers Walk – 24kg(e)x20yardsx5 – each done in 15 seconds, with 15 seconds rest
I can’t figure it out. This was the opposite of Monday. This was a great workout, a max effort, and a completely soaked through shirt within minutes. I’m on the same diet and rest schedule. Go figure!
All in all, it was a great way to start my day.
Today was a bit of a breakthrough for me. I did one machine for 43 minutes - the studio cycle. I prefer this cycle to the electronic resistance machines; something about the heavy wheel an no ability to coast that appeals to me! Anyway, I did a better version of HIIT - 2 minutes on saddle, then increase the resistance and go 1 minute standing up - a version of repeated hill climbs. This was the first time I've gutted through for longer than 25 minutes on any machine. It felt good, it was a good workout and I was able to replicate the feeling I used to have by running.
Perhaps, just perhaps after a year I'm finding a way to fool my arthritic hip into letting me do a real sweat inducing aerobic workout.
Also on the plus side, my weight is squarely in the middle / low side of my maintenece range. My PT was urging me to use this phase of our training to get leaner. Progress all around.
Time for something completely different - Tom's reflections on relationships!
Relationships are not static, if you are not working to improve it, it is not getting better
No joke is funny that comes at the expense of your partner
Be your partner’s number 1 cheerleader.
It is possible to buy flowers anytime and anywhere; an unanticipated $10 bunch from the local grocery store is worth more than a $50 bouquet on Valentine’s
A birthday / anniversary / holiday present doesn’t plug in….Just because someone really wants a new vacuum, timing light or blender doesn’t make it a good gift…presents and household chores don’t go together
Learn the difference between high maintenance and well maintained – avoid the former and strive to do the latter
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
Kate - thanks for stopping by the log. I was happy to share the tips and hope folks pass them along. I've had more than a few rough edges taken off over the years. When you know better, you do better.
And yes, the DW is hot. I married up, I know it and admit it She looks healthier and is hotter now than when we first started dating at 17. Hawt is fit, confident and mature!
At least you didn't change your shirt after soaking through yours. I made one comment about having to change my shirt mid-workout and everyone still pokes fun at me for it
LOL on the changing shirts. That was pretty funny.
Don't sweat the bad workouts Tom. They happen to all of us. I love/hate my program too. Still try to stay positive and work it because I know in the end the results will speak very clearly.
__________________
The BIGGER I get the smaller you look
At least you didn't change your shirt after soaking through yours. I made one comment about having to change my shirt mid-workout and everyone still pokes fun at me for it
My PT's "High Intensity" work lives up to the name. I find it easier to do if I just lift and count. I would change my shirt mid work, but my fellow gym members are already a bit aghast at my sweating.
But after reading your log, I don't think I would post that detail.
Friday 4/18 - Chest & Back – My training partner was the DW. We mixed it up to work around a “tweak” she has been feeling in her shoulder on pushing exercises.
BB Flat Bench – 165x12, 185x8x3
Wide grip Lat Pulls – 120x12x3
DB Incline Bench – 65(e)x10x3
DB Unilateral Rows – 55(e)x12x3
Cable Cross Over – 5(e)x10x3
Cable low rows – 120x12x3
Bi / Tri superset – 57.5x10x3
The cable cross over was the exercise we used just to test ROM for our shoulders. I can do more weight than the 5lbs, but working light and holding the rep finish point allowed the DW to test her shoulder. No serious pain, but the movement falls into the “not right” category. For now, Rest, Ice and Motrin, is the key.
Well maybe later, it is almost time to get the coffee going and head out to Squat Club!
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
A simple good workout with the DW, lots of fun. The 3rd place winner of the Oxygen Magazine Abs Contest trains at our gym. We saw the results in the magazine, and both the DW and I though the woman looked familiar. So today, pre workout, the DW saw her in the locker room and asked. She was delighted to be recognized and proud of her work. My observation - this is a nice and focused lady. Her work ethic in the gym is admirable. It was good to be able to pass along the props!
We (the DW and I) went out on another exploration in Boston. This is marathon week here in Boston. The city is full of people ready to run, their families and supporters. The athletic vibe is palpable!
I have never run a marathon. I have run a half. It was wonderful to see so many people here ready to go at it. I’m torn between the fact that I want to run, but can’t due to my arthritis – and my bewilderment about running as a retired Cavalry Officer (why go on foot when there is a perfectly good Tank to ride?).
Walked to and from Fenway - 4 miles, 60 minutes. Stopped halfway for the game It was a great day outside - sunny and 50+ degrees. Inside, our seats were in the shade, there was bitch of a wind and I just about froze my butt off. Still, it was great game, the DW, our guests and I had a fantastic time. The only down side was a missed foul ball. I wasn't paying attention and the ball came screaming into our section. It hit the DW's seat and left an indentation. No injuries, no spilled beer or coffee
Tomorrow is a big workout and then cheering on the runners!
Love the story about the marathon women. That is so cool. I know an 80 year old woman who didn't get off her butt and get active until she was in her 60's, and in her 80's she was doing hardcore spin classes and the local running events. She looked great and strong. She even came through knee surgery, recovered and kept on going. That's exactly how I want to be. Life is too short not too grab all you can from it and you've got to keep moving. I just kind of fell into training for a triathlon and I am super hyped about it. It feels like this amazing adventure. It is awesome to me that I just got started in my 40's and I just keep getting better, stronger, healthier. Young people have no idea. Fifty is not old unless you let it be.
Monday – 4/20 – Chest and Back endurance training session.
My PT tweaked the program slightly – today was lighter weights, yet more reps as we focused on form & depth of movement.
Triple Set 1 - BB Incline bench / BB Flat bench / BB Decline bench
115x10x4 for all (failed on rep 6 of final decline bench set)
Meetings all day, and so I wasn't able to do my cardio as scheduled. And now, I'm on a flight delay of at least 3 hours. That means that I won't get to the east coast until after midnight I'm scheduled to train at 7am. I plan to make that appointment, unless the DW can reschedule with my PT - no reason for him to lose any income over a busted flight.
I hereby declare an attitide adjustment! I'm putting aside my protein bars and water -I'm off to find a "proper pint" and something deep fried.
Wednesday 4/22 – Endurance training for Legs & Shoulders –Déjà vu all over again.
Today felt just as good as last Wednesday. My return flight home was further delayed, and choppy to boot, so there was no sleep onboard. Still it was a flight where the number of takeoffs equaled the number of landings – which defines a comfortable trip for me. (This is - I will admit - a low standard. But anytime you get on a perfectly good plane and don’t choose to jump out of the back as a way to return to earth qualifies as a good flight).
No new exercises. All working sets were done with no rest between exercises and three minutes rest between sets.
Triple Set 1 – Squats / BB Reverse Lunges / RDL
Squats – 185x12x4 / BB Rev Lunge – 95x12(e)x4 / RDL – 135x12x4
Triple Set 2 – Muscle Clean / BB Military Press / Bent Over DB Delt raises – increased volume
Muscle Clean - 65x12x4 / Mil Press – 65x12x4 / Delts 10(e)x12x4
Super Set 1 – Low woodchopper / Back extension
WC – 20x12(e)x4 / Back Ext – BW+30x12x4 – increased back ext weight
Farmers Walk – 32kg(e)x20yardsx5 – each done in under 15 seconds, with 15 seconds rest - increased weight
Another good start to my day - I added some volume and weight. This is the last workout in this series. On Monday we start a transition by switching to a full body circuit workout. Then I have a long cross country trip; after the trip I’ll begin another round of strength training.
Friday 4/24 – A craptastic workout is better than no workout at all!
For no apparent reason, my “give a shit meter” is completely pegged out. I have the worst case of spring fever that I’ve experienced in a while. It is a beautiful day outside, the office is staffed at about a 30% level (it is a school break here in Boston) and I can picture myself anywhere but here in the office. Note to self – don’t schedule in-office meetings with third parties on potentially perfect Fridays in the spring and summer. End of whine.
Craptastic workout – I’m at the end of my endurance training cycle. When I return from my next trip we will transition to a new strength cycle. I went to the gym, I moved some weight, and I paid attention to my partner. Today my training partner (DW) wanted to focus on upper body and form. She thinks she and her PT have isolated her shoulder problem – the immediate fix is to focus on getting her scapula to move into the correct position before any lift.
BB Flat Bench - 185x8x3
Cable low row – 140x10x3
DB curl – 35(e)x8x3
DB Arnold Press – 40(e)x8x3
DB Incline Bench Rev Fly – 10(e)x8x3
Triceps rope pulls – 60x10x3
DB Incline Bench – 55(e)x8x3
The lifts were nothing special. I am amazed that I still can’t do a decent DB Incline bench rev fly. This exercise frustrates me – I can’t maintain form and move any appreciable weight. You know you are not moving any weight when the DW busts your butt by asking if you want the black, silver or pink 10 lb. DB’s. We decided on black even though I don’t want to get all bulky! Ending on a positive note, the workout produced no pain in the shoulder or joint for DW, and her form, especially on the BP looked much better.
Saturday Morning Squat Club! 4/25 – It is a beautiful day in Boston, look like we may get record high heat. For the first time since moving into our new home, we are seeing other neighbors use their roof decks or sitting outside on the stoops. Lots of fun living here in the city.
Warm Ups
Pull Ups – BWx9, BWx7, BWx4
Squats – 255x10x2, 255x15
RDL – 165x10x3
Dead Lifts – 225x1x10
PU followed by Walking Lunge – 10PU / 25(e)x10(e)x3
Quad extensions - 135x12x3
Ham Curls – 115x8x3
It was a great day in the gym. I was happy with my Pull Ups to start the session. The DL was added to maintain intensity. My hip somewhat restricts my form, but if I do a 1 rep set, then I can refocus and set my form for the pull. It seemed a good start, I’ll play around with it more next week. Too nice a day to play on the interwebs; we are off to explore the common and
I decided to do some jogging. I know this is contrary to my ortho’s advice, but it is just too nice a day and I’m too stubborn. If I’m going to have arthritis, and have an eventual hip replacement then I’m going to live my life fully until those circumstances manifest themselves. Now, I’m not going to do anything stupid, like start training for a marathon, but I am going to enjoy the fair weather and run outside a couple of times a week.
Cardio – 25 minutes, outside – to the common, around the common and then back home.
Afterwards, the DW and I went and had a 50 minute sports massage. I took pictures and measurements to document the end of this training cycle. After I review them I may post the results.
Zeke - Is my companion – he has been in all avatars to date – and is just a good laid back dog. He went with the DW and me on our exploration of the Common and Beacon Hill this weekend. He has been with us for a long time and knows our weaknesses. In this photo, he has just finished convincing me that a soft serve twist cone, eaten outside on a beautiful day really is a part of our “clean diet.” I gotta stop taking nutritional advice from my lab.
Here are the stats and pictures. Minor improvements if any at all. There were some big changes in body measurements as I finally purchased a real myotape. More accurate, but alas, smaller guns.
Body measurement details
Measurement in inches
Date
9-Feb-08
5-Apr-08
17-Mar-09
26-Apr-09
Girth Measurement Site
Neck
15.5
15.33
15.75
15.25
Shoulder
54
54
54
52
Chest
44
44.12
45.5
43.15
Upper Arm
15
15
15
14
Waist
36.75
36.75
36.75
36.25
Hip
39.5
39
37.5
38.15
Thigh
22
21.25
23.5
22.25
Calf
15
15.25
15.5
15.25
Weight
185
185
190
187
Age
49
49
50
50
Bodyfat composition details
Measurement in cm
Date
9-Feb-08
5-Apr-08
17-Mar-09
26-Apr-09
Skinfold Site
Abdominal
20
18
23
22
Triceps
12
9
10
10
Chest
8
10
8
10
Midaxilliary
14
14
12
13
Subscapular
20
18
16
18
Suprailiac
12
14
12
10
Thigh
12
12
14
14
Sum
98
95
95
97
Weight
185
185
190
187
Age
49
49
50
50
BF %
16.7
16.3
16.4
16.8
So for 6 weeks of high intensity training, I lost 3 lbs. I did lean out in my legs and arms. No change to the bodyfat - the abs are clearly not ready to pop. I'm not happy that I lost LM. Monday we finish with a tough circuit training session, then I'm away for a week - light workouts when we can firt them in - return and start another round of strength training in early May.
He looks neat. Why is he wearing that red scarf? Just to beautify him or to soften the imprint of a collar?
Only saw your pix & measurements after I hit enter. You look good too. How many sites have you used for the bf% measurements? I've got about 5 or 6 different formulas and the one done on 4 sites comes closest to what my Omron says.
He looks neat. Why is he wearing that red scarf? Just to beautify him or to soften the imprint of a collar?
Only saw your pix & measurements after I hit enter. You look good too. How many sites have you used for the bf% measurements? I've got about 5 or 6 different formulas and the one done on 4 sites comes closest to what my Omron says.
No, I'm not blaming my lab, rather I think I am smart enough and should know better than to take nutrition advice from a dog
He wears the bandanna as a sign from his kennel that he has had his "bath." This is one spoiled doggie. We don't like to kennel him, but do so in emergencies. Most of the time he is off leash with me. I keep him on leash in large public areas. He is a big hit with little kids. As a mature dog, he knows how to react and how to not react.
I use a 7 site BF measurement test. It has been relatively consistent since I completed my weight loss. At this point I will have to decide if, following my strength goals I want to consider a BF goal.
She looks healthier and is hotter now than when we first started dating at 17. Hawt is fit, confident and mature!
I'm scheduled to train at 7am. I plan to make that appointment, unless the DW can reschedule with my PT - no reason for him to lose any income over a busted flight.
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