Today's workout was brought to us by the poor idea that staying out until midnight, carrying on with the youngsters and having too much fun was a good pre workout strategery.
Warm Ups
Smith Machine Squats - Legs forward of core - 190x10x5
RDL - 160x10x5
Plie Squat w/ 1 arm OH and 1 arm down - uneven weights
15/25x6(e)x5
Hamstring Curls - 100x10x5
Prisoner Squats - BWx60secx2
So that was quick and brutal - 210 rep in an hour. We really attacked the Hams and Quads - tomorrow is a sports massage - so that should help.
So this was my final training session with my PT. He has been, without a doubt, the best PT I have had the chance to train with. Today was another high volume, high intensity session. We did some pyramid sets today. As an example we loaded the flat bench bar with 145 lbs, the plates were ten 10lb plates. After each set, my PT would strip off two plates and I would immediately start the next set (probably 10 seconds rest). We did that scheme all the way down to 65lbs. After a 2 minute rest, I did the reverse, starting at 65lbs and adding plates until we hit 145lbs. That was an interesting technique.
Warm Up
BB Bench 145, 125, 105, 85, 65 all for 10 reps, then 65, 85, 105, 125, 145 all for 10 reps
Low Cable Pull 100, 85, 70, 60, 50 al for 10 reps, then 50, 60, 70, 85, 100 all for 10 reps
Incline DB Bench 60(e)x12x4
Hammer Machine OH Row 90(e)x12x4
Fly 30(e)x12x4
Lat Pulls 140x12x4
Even with Sunday being a day off and a sports massage, the descending / ascending exercises really raised the bar for the workout. It was a great final workout.
On a positive note I was able to watch the DW set a new PR for Flat Bench - 95x8. Yay.
I have had orthotic inserts in my boots and shoes since the early 90s. After I was diagnosed with arthritis, I stopped running, feet stopped hurting and I quit using the inserts. On Monday, I wore an older pair of dress shoes (ones that fit the insert very well) all day to / from and at work. Okay, that was a bad choice. By Tuesday, every part of my legs and lower back felt like crap this had never happened just after a massage (usually Im good for a couple of weeks). This morning, I got up after a crappy night of sleep, feeling marginally better. The DW pointed out the obvious you will feel better after you lift. I went, I lifted, - she was right again.
Warm Up
Superset EZ Bar Curls and Decline Crunch (1 minute rest between sets, none between exercises)
Curls 65x10x4 / Crunch BWx15x4
Superset Tricep Rope Press Down and Cable Oblique Twist (same rest cycle)
Triceps 50x10(with pause)x4 / Oblique Twist 15x15(e)x4
Superset Hammer Curls and Hanging Bent Leg Ab raises (same rest cycle)
Curls 25(e)x10x4 / Ab raises BWx15x4
Superset Tricep V bar Press downs and Planks on small Medicine ball (same rest cycle)
Tricep press 65x10x4 / Plank 60secondsx4
DeadLifts 225x1x5, 275x1x5, 245x1x5, 245x1x5, 245x1x5
Okay, so what did I learn from todays workout? One, dont reinvent orthopedic and postural changes on your own. Two, recovery from a biceps tweak takes time; it is okay to lift lighter and with proper form (performed the whole lift series without pain). Three, once again the hardest lift in my morning routine is getting my butt out the door.
It is a nice day in Boston; perhaps summer will stay around for a while. The DW and I were training partners this morning. We were on a program for UB, so we adopted a modified version of my last workout.
Warm Up
Superset Flat Bench & Lat Pull Downs
DB Bench 65x15x3 / Lat Pulls 100x15x3
Drop Set Incline BB Bench
Bench 95/85/75/65/55x10reps two sets
Drop Set Low cable row
Row 100/85/70/55/40x10reps two sets
Back Extensions BWx15x3
Push Ups on Stability Ball BWx10x3
Stretching
This didnt seem like a lot of work initially, but the combinations of supersets and drop sets very quickly fatigue the muscle groups we were focused on I knew by the second incline bench drop set that this would be an intense workout.
Friday - Normal Chest & Back workout. I didn't log everything. Trained with the DW and ahd our usual great time.
Saturday - 8/1 - Legs
The DW and I went to the gym on a beautiful morning. We had the place to ourselves, I guess everyone else headed to the Cape. We were just reading another blog, where the author described this as one of the distinctions between being serious or not - celebrating good weather in the gym because it means the amateurs are not getting in your way!
All sets were straight sets, without programed rest (this works out to about 1:30 to 1:45 by the time the DW rack each others weight). Between exercises we did 45 seconds of additional jumping rope.
Warm Ups
6x30seconds jump rope
Pull Ups - BWx1x8
Box Squats - 185x12, 195x12x3
RDL - 135x15x3
Walking Lunges - 20(e)x10x6 (after each 10 steps we paused and did a DB exercise)
Hamstring Curls - 75x15x3
Uni Quad Ext - 75x15x3
Another fun workout. The DW used to do extended lunges at our old gym in TX. The new gym is smaller so we usually only do lunges on a small runway area. Since the gym was empty, we used the outside area. We take turns deciding the DB exercises, but the DW "forgot" how we used to do this drill. When I asked her, at the second set, what I should do with the DB's - well you already know what is coming. "you can shove them $% *&(^ @$$" Or words to that effect.
HA HA HA! I actually did not guess what was coming and it caught me totally by surprise. I love working out with people just for the banter that happens in the gym. You get all full of sweat and get a bit punchy.
__________________
The BIGGER I get the smaller you look
Monday 8/3 Audition Day. New Trainer meets new client, there is an audition, but are both of us really trying out for our respective parts?!? My new PT M was recommended to me by both my former PT and the DWs PT so that is a good start.
M introduced some new exercises. Pylo pushups: start on the floor, normal push up position. Have two 12 boxes just outside your shoulders. Explosively push up from the floor, landing your hands on the two boxes. Do a push up from the boxes, drop down to the floor. Repeat for reps. Combination Incline DB bench raise both DBs, do a press with one arm, then do a press with the other arm, then do a press with both arms that equals one rep. Finally, a crunch circuit 5 swiss ball crunches, then 4 alt side crunches repeat 5 times for one set. The rest cycle today was 45 seconds rest between exercises and 1.5 minutes between sets.
Warm Up
KB Get Ups 10kgx5(e)x2, 12kgx5(e)x1
Superset: Bench press and Plyo PU
BB flat bench 205x8x2, 205x6x1 Failed / Plyo PU BWx5x3
Superset: Combination Incline DB bench with T Bar Row
Incline DB bench 45(e)x8x3 / Row 90x10x2, 102.5x10x1
Superset: CG Lat Pull down with Cable Vbar Tricep push downs
Lat pulls 145x10x3 / Tricep Push Downs 65x10x3
Superset: Hanging leg raises with crunch circuit
Leg raises BWx15x2 / circuit BWx5x2
Oblique twists with Med Ball BWx30x1
Wow, this was a hell of an introductory workout. It was a well thought out progression of upper body strength moves. I guess it makes sense for M to do a separate evaluation of my level of conditioning, rather than just relying on the noted from my old trainer. On the other hand, I effing hate Get Ups.
Tuesday - 8/4 - Cardio. After way to many days off, I added in a specific cardio training session. 20 Minutes of HIIT on the studio cycle. I varied the routine and was able to rotate between in and out of the seat on a 5 minute cycle - 2 minutes in seat, 3 minutes out of seat. That was a good workout. Afterwards, I did SS cardio on the elliptical - 20 minutes for 3.5 miles. It was a fast pce, but seemed much easier than the HIIT on the cycle.
Wednesday 8/5 Audition Day #2
I have a little better sense for how the new PT likes to train. I still dont have a good sense for the types of programs he will use to meet my goals. Today was another hard upper body strength and assessment workout. I did two new exercises KB figure 8s and swiss ball crunches with my legs elevated on a bench.
Warm Up
Super Set Flat BB Bench and KB swings
Bench 225x6x2, 235x4x2 / KB 24kgx15x4
BB Bent over row 155x10x2, 165x10x1
Super Set Decline Bench DB Press (neutral grip) and EZ Bar Curls started with a warm up of 55(e)x10 on Decline Bench
Working Set Decline DB Press 60(e)x10x3 / Curls 45x15x1, 55x15x2
Super Set Uni DB Row and Cable Low Wood Chopper
Row 60x8(e)x3 / Wood Chopper 25x15(e)x3
Super Set Standing Ab Figure 8s and swiss ball elevated crunch
Figure 8s 20lbsx10(e)x3 / crunch BWx25x3
This was another very focused and intense workout. I sweated through my shirt after the third round of exercises. My PT likes Super Sets and combinations! Good Points: Im done for the day and there were no Get Ups.
Friday No lifts, Just Life.
On Wednesday night the DW and I went to see Jason Mraz in concert. It was a wonderful show, the venue was great and we thoroughly enjoyed ourselves. We might have been the oldest people in our little section, but we danced, jumped around and seemed to have more fun than anyone around us! We are just a couple of kids.
Thursday and Friday were supposed to be time off. We planned to go down to the Cape, explore the area, play some golf and eat. No dice. At 9am the bat phone went off! There is a crisis at work, come in right away.
Meh. Crisis schmisis . We work indoors, with air conditioning. There is little if any chance of personal danger. We shit on porcelain. When your baseline physical existence is that much better than most of the world it is hard to have a crisis.
Rant over. Now I have to figure out how to recover a cardio session and an ancillary muscle lifting session.
Wow! Seems like the new PT is really pushing you. Remind me again what your goals are for this one?
I had to LOL at your crisis rant. Totally agree.
Hey Karla - I'm going to stay focused on Strength - measured by Testing my Bench press. I want to get to the 225x10x3 for working sets, and then push beyond that as far as possible this year.
Saturday 8/8 Squat Club
DW and I went for our usual workout. The gym was, once again, not very crowed. We went through our workout quickly and had a lot of fun. For this session we mixed up the exercise order and also did a bit of Heavy and Light lifts.
Warm Up
Pull Ups BWx1x12, BWx2x1, BWx3x1 (The DW started to compete we declared a truce)
Machine Leg press 330x10x4
DL Rack Pulls 225x6x1, 275x6x1, 225x6x2 (could maintain form at 275)
RDL 145x12x3 (light)
Squats 185x12x3 (light)
Uni Ham Curls 45x8(e)x3 (light)
The rack pulls were new to us. It took a while to get used to them. I couldnt maintain form at the heavier weight, so I dropped back and completed the sets.
Sunday 8/9 SS Cardio. Simple day 37 minutes of SS cardio, ouside running around the Common and Public Garden
No sense in having an accountability log, if you don't post the pictures and stats. I realized I haven't done so since April. While I managed to achieve my mid year strength goal (Bench Press 225x8x3) I have also lost a bit in terms of definition. I've added 3 lbs of muscle and 3 lbs of fat - all of the fat on my abs!
Starting to get a feel for how the PT wants to run this cycle. I still need to go over the program structure with him. Today was mostly a repeat of our initial session.
Warm Up
KB Get Ups 12kgx5(e)x3,
Superset: Bench press and Plyo PU (45 seconds between Ex, 90 between sets)
BB flat bench 205x8x3, / Plyo PU BWx5x3
Superset: Combination Incline bench DB combo press with T Bar Row (same rest cycle)
Incline DB bench 45(e)x8x3 / Row 102.5x10x1, 110x10x2
Superset: CG Lat Pull down with Cable Vbar Tricep push downs (no rest between Ex)
Lat pulls 145x10x1 x8x2 (failed on last reps) / Tricep Push Downs 65x10x1, 70x10x2
Reverse Crunch BWx15x2
Side Planks 45 seconds each side x 2
This was a good workout, I felt strong. I was able to do more weight on the Get Ups and the BP. I was able to do the plyo pushups with better form. All in all, a good start to the week.
Wednesday 8/12 Shoulders / DL day
On my own today turned up the volume on the IPOD and started lifting. It was KB mania in the gym this morning, lucky for me they were not a part of todays program. All BB/DB sets were done on 90 seconds rest. All machine sets were done on 60 seconds rest.
Warm Up
BB Mil Press 95x8x1, 105x8x2
Upright Row 75x10x3
Arnold Press 45x8x1, 45x7x1 (failed), 40x12x1
DB Farmers walk 75(e)x25yardsx6
Machine Side Raises 65x10x3
Machine Rear Delt Fly 100x10x3
BB Front Raises 35x10x3
Dead Lifts 225x1x30
It has been a couple of weeks (since 7/24) since I last focused on shoulders. This workout was good but not great. The order in which I do the overhead pressing exercises seems to make a real difference in how I progress thru the workout. Ill have to vary the exercises a bit more before I can really determine which OH press will lead to the max strength gain.
HOLY SHITE! Look at the lat spread difference across those photos! I'd swear your waist got smaller despite what the numbers say...
NICE! Wow. HUGE changes for such a short time. WTG Tom!
Karla Thanks for the comment. The DW made the same point about my back the posing picture was her way of showing me the change in my back. Im definitely stronger both Chest and Back I would have liked to do that and maintained a slightly lower weight and BF.
Thursday 8/13 Today is a day off! My summer intern is leaving tomorrow, so a couple of us are taking him to the Sox game this afternoon. Right now the weather doesnt look promising, but if the boss has handed over the company tickets and expense account, well I just need to show up and organize the fun. It is a good day at work when your job is to go to the game, drink beer and congratulate the intern.
Additional Stats form the April to August strength training program documented in photos and measurements above:
I set these PRs over the program
BB Flat Bench 250x3x1
BB Decline Bench 175x6x3
BB Incline Bench 185x8x3
DB Flat Bench 90x6x3
DB Incline Bench 90x5x4
Military press 155x1x1
RDL 165x10x4
Pull Ups BW+10x5x5 not bad, it means I can still get into the messhall.
Chin Ups BW+30x4x4
Curls 90x6x4
Arnolds 55x6x1
Friday 8/14 Chest & Back
It is another nice day in Boston; the gym was not very crowded. My PT and I had another good session. My lower back was really tight at the start despite lots of foam rolling before the workout.
Warm Up
Super Set Flat BB Bench and KB swings
Bench 225x6x2, 235x4x2 / KB 24kgx15x4
Unilateral KB Hang Clean OH Press 24kgx6(e)x3
BB Bent over row 165x10x3
Super Set Decline Bench DB Press (neutral grip) and Decline Bench DB Fly
Working Set Decline DB Press 60(e)x10x3 / Fly 30x10x3
Super Set Uni DB Row and Cable Low Wood Chopper
Row 60x8(e)x3 / Wood Chopper 30x10(e)x3
Abs
This workout had only 1 tweak from the session last Wednesday. However, that change really altered the workout. The change was adding the 24 Kg Kettlebell Hang to Clean to Overhead Push Press. That was a real butt kicker for me. I also have a confession I am a Kettle Bell Klutz. I throw them around like a caveman picking up a rock I have no smooth, no finesse, and no style. It brings a grin to my PTs and to the DW. I dont know how Im going to get better right now my arms are bruised from slapping the big KB against my forearms while executing a sloppy exercise.
The DW and I planned to get to the gym early, but on the way we ran into some of the neighbors and it turned into a group movement - social but somewhat inefficient. However, it is another nice day in Boston so the gym was empty and we could get right to work. This was close to our standard lift, but tweaked with pyramids.
This was a lot of fun. The DW and I got into a competition doing the lunges and pushups. We ended up doing 6 sets instead of 4 and added 70 Pushups to our leg day. Its not my fault, she started it.
Monday 8/17 Chest & Back
Weird night I slept like crap after the DW and I inadvertently switched pillows. I ended snoring most of the night, which ruined her sleep as well as mine. And as always, poor sleep usually leads to a poor workout. That was not the case this morning, as my PT just worked me like a dog.
Warm Ups
KB Get Ups 12kgx5(e)x3,
Superset: Bench press and Plyo PU (45 seconds between Ex, 90 between sets)
BB flat bench 205x8, 210x8x2, / Plyo PU BWx5x3
Superset: Combination Incline bench DB combo press with T Bar Row (same rest cycle)
Incline DB bench 45(e)x8x3 / Row 110x10, 115x10x2
Superset: CG Lat Pull down with Cable Vbar Tricep push downs (no rest between Ex)
Lat pulls 145x10x3 / Tricep Push Downs 72.5x10x2, x8 (failed)
Superset Skull Crushers and Close Grip Bench Press (no rest)
SC 35x10x3 / CGBP 35x15x3
I decided to lift a little heavier today. I was on my own and had plenty of time to do a good series of lifts. I find that if I focus on and work the upper body support muscles hard at least every other week I am able to maintain my strength gains on the Chest and Back series.
Warm Up
Arnold DB Press 50(e)x6x3
DB Shrugs 80x8, 85x8x2
BB Mil Press 95x3, 105x3, 135x3, 140, 150, 155, 160, 165
Upright Row 75x8x3
Uni Cable Lat Raise 15x6(e)x3
BB Front Raise 45x6x3
Machine Rear Delt fly 115x8x3
I didnt go into the gym intending to do a max lift on the Military Press. After I did the Arnolds, I just felt strong. I started to lift the Mil Press, and one of the Floor Trainers (our gym usually has one or two PTs on the floor to help out / clean up / maintain safety for the facility) offered to spot me if I decided to go heavy. So I did, and ended up with a new PR that is 10 lbs above my last 1RM test. I think its going to be a good day.
Read about your friendly competition with your wife. I'm usually a loner at the gym. Me and my mp3 player. I've realized this week that having my husband with me at the gym gives me confidence to try new things -- like my first chinup last week, and even to pick up a barbell and get comfortable in the training area when I was first starting out. We each have our own program but last week I tried his. We worked out ... together ... and that was fun.
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