Beautiful dog, Tom. And, I'm jealous of your day outside. I LOVE to wander through downtown Boston. I was just looking for tickets to visit this summer-- my grandmother is on the Cape-- but alas, I don't think we can swing it
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
Beautiful dog, Tom. And, I'm jealous of your day outside. I LOVE to wander through downtown Boston. I was just looking for tickets to visit this summer-- my grandmother is on the Cape-- but alas, I don't think we can swing it
Kate - If you can't get here, I'll just have to make certain that you can live vicariously through Zeke's travels and adventures
Today was the last day of my endurance training! I went through circuit of 10 exercises. Each exercise is performed for 30 seconds the goal is to max out the number of reps. After each exercise there is 30 seconds of rest. Between circuits, I had 2 minutes of rest.
I warmed up and then went at it completing 4 full circuits in just less than 50 minutes.
The circuit:
BB Military Press 55lb, Inverted Rows feet elevated on bench, Prisoner squats 25lb, Pushups, Reverse Lat Pull Downs 70 lbs, BW Step Up to Bench, Triceps Press down 42.5 lbs, BB Curl 45lbs, Step Under, Crunches.
The results were a big improvement in circuits (4 complete 3.5 last time) time and repetitions. My P has the exact numbers, but I think I generally completed 25 to 30 reps per exercise. I know I did 30+ Pushups each time. I guess based on this Im fairly satisfied with the plan my PT laid out for the cycle. Next Monday we resume strength training for the BP goals. Tomorrow I start traveling and will return to Boston on Sunday. Workouts will be hard to squeeze in given my schedule.
Been too long! First of all LOVE the dog's nutrition advise. Does he do Interent consultations? If so, I am interested. Next... Great pics and the lat spread is getting freaky there! and finally... I feel ya on the travel thing. It is hard to stay on plan while jet setting around the world. I typically do better on business trips than on vacations though because on business trips I actually have less meetings.
__________________
The BIGGER I get the smaller you look
Been too long! First of all LOVE the dog's nutrition advise. Does he do Interent consultations? If so, I am interested. Next... Great pics and the lat spread is getting freaky there! and finally... I feel ya on the travel thing. It is hard to stay on plan while jet setting around the world. I typically do better on business trips than on vacations though because on business trips I actually have less meetings.
Karla, glad you stopped by..sounds like you had a great weekend. Zeke isn't very interweb savvy, so I'm afraid his advice is all local
Right back at you re the travel. This is mostly a family trip, so the DW and I will find some time to workout.
I did get a couple of good pictures of my legs. The training cycle resulted in my getting a bit leaner in the legs. Abs, not so much progress. Anyway, here are the quads and calves (pictures are "cold" following my massage)
The DW and I stopped overnight in Houston. We visited with our youngest son. This morning we decided to train at our old gym. We had a nice visit, and a good workout. We talked with old trainers and fellow lifters. Even though it has been 5 months since we were in the gym, everyone picked up right where we left off. I appreciate the fact that the community in our gyms has always been very supportive and welcoming.
BB Bench press 185x8x3
Uni DB Row 60(e)x12x3
Squats 225x12x3
Ham Curls 100x12x3
Muscle clean 85x10x3
DB curls 30(e)x12x3
Skull crushers 60x12x3
Simple, fun and done; time to head to the airport for the next leg of the trip.
You are lean! That said, no "typical" runners body on you. Look at da wheelz! Nice!
Karla - Thanks for the compliment. I was a runner from age 15 to 49 and never developed the typical runners build. The one thing I am still surprised about is the change in my legs from stopping regular distance running and lifting heavy for my leg workouts. From the body measurements, Ive gained mass in my legs and leaned out Im much more defined and vascular now than at any previous time. LOL Lets hear it for Saturday Mornings in the squat rack!
The hotel gym is not a disaster, although the DBs are limited to 50 lbs - there are also some good machines.
DB Flat bench 50(e)x15x3
DB uni row 50(e)x12(e)x3
Cable fly 40(e)x12x3
Lat Pulldown 100x12x3
DB Curls 30(e)x10x3
Tricep Pushdown 100x12x3
Decline Crunch 10x3
After that I went outside and ran sprints in the parking lot. 12 sprints, 10 seconds flat out, approx 65 yards (about 24 parking spaces). It was just starting to get hot on the blacktop (Im in Phoenix). It is so dry here; I cant judge the dehydration factor. Rather than go on a long run I decided to do sprints. I got a lot of curious stares from the locals and hotel guests who watched me run sprints across the parking lot. I was gassed after 12 sprints, clearly a winter of machine cardio is not the same as actually running.
Well, we arrived back home to Boston without any real problems. This was a nice trip; we assembled the whole family (plus some) to celebrate my eldest son's garduation from Business School. A good time was had by all, although I will be hesitant to get on a scale in the morning.
Today was an hour of Pilates. My very enthusiastic instructor once again broke my abs
Tomorrow starts a new round of heavy lifting in support of my BP goal.
Today we resumed BP strength training. The plan is for a progressive weight increase and rep reduction. Today was just a baseline measurement day to determine start points for the lifts. My PTs goal for me is to lift in this cycle with limited assistance. We will also work on my BP sticking point, which is currently the portion of the lift right off of my chest.
Antagonist sets Flat BP and Lat Pull down (90 seconds rest between)
BP 185x6x4
Lat Pulls 140x6x4
Antagonist sets Incline BP and Hammer Machine Row (90 seconds rest between)
Incline BP 155x6x4
Row 90(e)x6x4
Antagonist sets Skull crushers and BB curls (no rest between 60 seconds after)
SC 85x6x4
BB curls 75x6x4
Ab roll outs BWx10x4
Back extensions BW+35x10x4
I like the way my PT is approaching this cycle. I was pleased with the fact that I did every rep today with good form and a full range of movement. It was good to be back in my gym, after a decent nights sleep in my own bed the travel was tough on my sleep cycle. The travel was also tough on my diet as I weighed in at the top of my range 190lbs. The gym was packed again this morning. I ended up doing my curls in the squat rack somewhere there is a guy in Boston writing on a fitness website about some newbie and his trainer screwing up his workout!
Wednesday 5/6 Support workout plan - Today I worked on Shoulders, Traps and Abs. There was still some residual DOMS from Monday, so I guess the program restarted the right way.
All work was done with 90 seconds rest between sets
Pull Ups BWx6x2, BWx4x2
BB shrugs on Smith Machine 180x8, 230x8x3 (weight is plates only)
Arnold Press 45x8x3
Upright row - 75x8x3
BB front raise 40x8x3
Lat raise 20(e)x8x3
Rear Delt machine 100x8, 100x7x2 (failed on last two sets)
Incline rev crunch 8x3
Dips 8x3
BB Mil Press 95x8x3
Hanging Ab raises 8x3
On Monday we did triceps work, so I immediately felt both the dips and rear delt machine work. Overall it was a good workout. My weight is still at the high end of my range 189lbs.
Last edited by TomK : 05-06-2009 at 08:02 AM.
Reason: add comments
This was Day 2 of the new strength training program. The target was 5% increase in weight, drop one rep and maintain perfect form without any assistance. We didnt quite hit the 5% on the big lifts my PT said when I get the form / no assist down we will round up, until then we round down. Since the gym has no 1lb spacers, we can only move in increments of 5 lbs.
Antagonist sets Flat BP and Lat Pull down (90 seconds rest between)
BP 190x5x4
Lat Pulls 145x5x4
Antagonist sets Incline BP and Hammer Machine Row (90 seconds rest between)
Incline BP 1605x5x4
Row 95(e)x5x4 each rep was held for a 2 count.
Antagonist sets Skull crushers and BB curls (no rest between 60 seconds after)
SC 905x5x4
BB curls 80x5x4
Incline Plank on Swiss Ball 4x 60 seconds
It is funny how different people can look at the same workout and come away with a different impression. I thought I had a poor day in the gym. I lifted, but nothing clicked it didnt feel right to me. On the other side, my PT ended the session by telling me that I had hit everything exactly and it was one of the best workout efforts he has seen from me. The DW was watching as she trained and told me she was impressed by my focus. I cant explain it. I suspect when I wake up in the morning, the amount of DOMS will tell me how it really went. After Monday, I felt the DOMS until Wednesday morning.
Saturday Morning - Squat Club and Leg Blast! 5/9 It is another nice day in the city, the better weather seems to improve everyones attitude. The gym was not too crowded. We only had an hour to train this morning, we had to cut the workout short in order to meet our plumbing contractor who of course, showed up 90 minutes late.
Focused and intense, the DW and I were sweating through our workout clothing by the end of the second set of squats. We took no rest between any sets that maintained a high level of intensity.
This was Day 3 of the new strength training program. Once again, the concept is for a 5% increase in weight, drop one rep and maintain perfect form without any assistance. We bumped up the weight today, since we rounded down on day 2.
Antagonist sets Flat BP and Lat Pull down (90 seconds rest between)
BP 200x4x4
Lat Pulls 155x4x4
Antagonist sets Incline BP and Hammer Machine Row (90 seconds rest between)
Incline BP 160x4, 165x4, 170x4, 175x4
Row 100(e)x5x4 each rep was held for a 2 count.
Antagonist sets Skull crushers and BB curls (no rest between 60 seconds after)
SC 100x6x4
BB curls 90x6x4
Plank Drill 4x 60 seconds (start in Plank position, maintain core control as the PT call out different versions of the plank to maintain)
Today was another workout in which I cant correlate my attitude with my performance. I thought today would be tough, instead it seemed almost effortless. I breezed through the lifts, actually feeling stronger at the end of the hour. We kept adding weight to the Incline bench press each set went up smoothly. We added reps to the rows /bis and tris. This is the first time we have focused on training my arms. Previously it seemed that my tris were failing on the heavy BP lifts before my chest failed. My PT added arm work in this series to address that point. The results today were good, +15lbs on skull crushers, and +10 on curls. If I keep this up, Im gonna have to buy a new tee shirt and cut out the sleeves so I can see what a good pump I have going
Last edited by TomK : 05-11-2009 at 08:17 AM.
Reason: incomplete post
Twenty Eight minutes easy jog around the Common. The DW joined me for this jog. We have a charity run coming up and we both need to get more outside training in preparation. No problems with my hip.
Following the run I went to the airport I have an overnight night trip to London.
Wednesday 5/13 Off Day
I just got back from London, and Im wiped out after 14 hours of air travel. No lifts. Maybe a run tomorrow.
Today was Day 4 of the new strength training program. This is the second round in the program. We went back to 6 rep sets. The starting point for weight was the Day 2 range. There were some modifications to the program. BW wide grip pull ups were substituted for Lat Pull Downs. One new exercise was added to the program. The new exercise was a BB narrow grip bench press modified so I lowered the bar to the safety stops (set about a half inch above my chest) allowed the bar to rest on the stops for a one count, and then I was to explosively push the bar back up. This was the substitute for triceps skull crushers. The narrow grip worked my triceps while the pause and explode is designed to help me through my sticking point.
Antagonist sets Flat BP and BW wide grip pull-ups (90 seconds rest between)
BP 195x6x4
Pull-ups BWx6x3, BWx5 (failed on last rep)
Antagonist sets Incline BP and Hammer Machine Row (90 seconds rest between)
Incline BP 155x6x4
Row 95(e)x6x4 each rep was held for a 2 count.
Antagonist sets Narrow grip BP w/pause and EZ Bar curls (no rest between 60 seconds after)
NGBP 105x8, 115x8, 135x8x2
EZ curls 95x6x2, 90x6x2 (changing bars was a mistake, I couldnt maintain my form so we dropped the weight)
Side Plank Drill BWx10(e)
This was just a great workout. I felt like I could have moved any weight the PT threw at me. My best guess is that even though I had a wild work schedule due to my one day trip to London I still had two consecutive days where I had at least 8 hours of uninterrupted sleep. For my training, it may well be that sleep (quality and amount) is a primary factor in my performance.
No workouts are scheduled this weekend. My DW and I are traveling home to upstate NY for a surprise 80th birthday party for my MiL.
Oh man... I HATE returning from Europe. Takes me 2 or more weeks to feel normal again. I love England though.... fun place.
Karla - The UK is a great place, both to visit and for business. I always have a good time visiting London. I adjust very quickly to most time changes, the hop across the Atlantic is almost normal for me. The one time change I have a tough time with is Eastern to Pacific - That is the one that makes me tired.
It's a big difference to live on the East Coast & travel to the UK or to live on the West Coast and then travel to the UK, almost doubles the distance, right?
Time difference between NY & us is just 5 hrs, for NY & UK it's only 4hrs, while going from East to West already adds another 4 hrs. 8hrs is enough to 'break' you.. if you'r having trouble adjusting sleep cycles.
Saturday & Sunday no training. Successfully managed to surprise the MiL with a Birthday (80) luncheon.
Monday 5/18 Strength Training:
This was Day 5 of the strength training program. Still in the second round in the program. No new exercises in the progression.
Antagonist sets Flat BP and BW wide grip pull-ups (90 seconds rest between)
BP 200x5x4
Pull-ups (BW+5)x5x4
Antagonist sets Incline BP and Hammer Machine Row (90 seconds rest between)
Incline BP 170x5x4
Row 100(e)x6x4 each rep was held for a 2 count.
Antagonist sets Narrow grip BP w/pause and EZ Bar curls (no rest between 120 seconds after)
NGBP 135x8x4
BB curls 80x6x4 (reverted to the straight bar, better feeling for the lift however I was gassed by this point and my form and weight had to be adjusted)
Plank Drill BWx60secondsx4
This was a good performance to start the week. My total rest / sleep was below target. I cant tell if that was the factor on biceps curls or the weight increases for the other sets. The weekend was very nice. The party for the MiL went off without any issues. It was nice to see the extended families.
So far, my schedule is my own this week. Early morning is a great time to run; the weather in Boston was perfect clear, 50 degrees and just a light breeze. I jogged to the Common, around it a couple of times and then back home. Total time was just at 35 minutes. I need to buy new training shoes. Whenever I run through a pair, I feel it in my knees and quads. This morning, just as I started my first downhill leg, I felt the classic twinge in my right knee. Bingo! Time for new shoes - I realized I have been rotating the same two pairs for a year. That is longer than I am used too. I guess I figured with reduced running I would get more out of my shoes it seems that indoor cardio, HIIT and lifting also take a toll on the cushioning system!
Arnold Press 50x6x4
BB shrugs on Smith Machine 270x8x4 (weight is plates only)
BB Mil Press 95x6, 105x6, 110x6x2
BB Upright row 95x6x4
Front raise 22.5x6x4
Lat raise - 22.5(e)x6x4
Incline bench rear delt raise 15x6x4 (still my weakest exercise)
Ab work, stretching and a cool down
I was on my own today. I guess I was feeling my oats; either that or the music was just that good When my PT and I discussed my training plan for this set he suggested that I stay heavy and in the 6-8 rep range. So far, so good with this part of the program.
This was Day 6 of the strength training program. This is the last session in this phase of the training. We move to a 5x5 schedule on Monday. No new exercises in the progression.
Antagonist sets Flat BP and BW wide grip pull-ups (90 seconds rest between)
BP 210x4x4
Pull-ups (BW+10)x4x4
Antagonist sets Incline BP and Hammer Machine Row (90 seconds rest between)
Incline BP 180x4x4
Row 105(e)x4, 115(e)x6x3 each rep was held for a 2 count.
Antagonist sets Narrow grip BP w/pause and BB curls (no rest between 120 seconds after)
NGBP 150x8x4
BB curls 80x6x4 (reverted to the straight bar, better feeling for the lift however I was gassed by this point and my form and weight had to be adjusted)
Side Plank Drill BWx10(e)x4
Today the weight started to feel heavy on sets 3 &4 of the BP. Overall, I felt good about the workout and for completing the entire week of training. The narrow grip BP training is starting to pay off the low part of my range of motion feels much stronger. While this is a pretty specific training drill, it really does seem to work for breaking through a BP sticking point. I had a shock when I stepped on the scale; I was up 3+ lbs to 192. That was bad news to start a long weekend. The DW admitted her weight was also up, so we realized that our dinner was way over in sodium. Yikes, if it doesnt correct in a day or two, Ill have to readjust the meal plans.
Hey Tom! Nice reports the past few weeks. You have been kicking ass while we have all been goofing off I see. Next year, you and da wifey HAVE to come to the Summit.
__________________
The BIGGER I get the smaller you look
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
Saturday 5/23 Lower body training Squat Club
The gym was empty; I guess most people flee the city over a holiday weekend. As a newcomer, Im not in a hurry to get away. The payoff occurred when the gym became an almost private playground.
Warm Up
Box Squats 185x8, 225x8x3
RDL 165x10x4
Calf Raises 270x10x2
Walking Lunges w/PU 30(e)x10(e)x4 w/10 PU to start each set
Ham Curls 120x8x4
Kick Backs 60x10(e)x2
Quad Extensions 140x10x4
This was a simple fun workout. Good intensity and highly focused.
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