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.
Butterbeean - two "ee" ?? I didn't notice that before. Thanks for stopping by. The DW have been training partners for a while. We have separate programs and goals, but manage to lift together at least once a week - usually Saturday Morning Squat Club.
The competition is usually friendly, but it is always a competition.
Thursday - 8/20 - Look a Cardio Workout! Woot Woot
Skipped out at Lunch for HIIT with the DW. Cycles - 25 minutes- level 10 - 90 seconds at 80-90 rpm, then 30 seconds at 120-130 rpm. Managed to cover 7 miles in 23 minutes and maintained the heart rate in the 160-165 range for the intense cycles.
Oh, and the new Avi is Zeke and I on the bridge in the public garden watching the swam boats.
Friday – 8/21 – Chest & Back
The gym was surprisingly crowded. Most Fridays, everyone seems ready to leave for the Cape. My sleep pattern and time was off – I guess I brought some extra stress home from work. However, for the first time in a long time it didn’t limit my workout.
Warm Up
Unilateral KB Hang – Clean – OH Press 24kgx6(e)x3
Super Set – Flat BB Bench and KB swings
Bench – 225x6x1, 230x6x1, 235x4x2 / KB – 24kgx15x4
BB Bent over row – 165x10x3
Super Set – Decline Bench DB Press (neutral grip) and Decline Bench DB Fly
Working Set – Decline DB Press – 70(e)x10x3 / Fly – 30(e)x10x1, 35(e)x10x2
Super Set – Uni DB Row and Cable Low Wood Chopper
Row – 70x8(e)x1, 75x8(e)x2 / Wood Chopper – 35x10(e)x3
Abs
I am still not proficient at the KB exercises; the 24 Kg Kettlebell Hang to Clean to Overhead Push Press remains a real butt kicker for me. I am still a Kettle Bell Klutz.
Off to the gym early this morning; we decided to mix it up a bit.
Stretching & Warm Ups
Prisoner Squat to Jump – BWx8x4
Band Lateral Walks – Bandx12(e)x4
KB OH Uni Farmer Walk – 12kgx12x8
Uni BB RDL – 45x6(e)x4
Hold a Plate – Front Squat to box – 35x8x4
RDL – 145x10x3
BB Front Squats – 85x8x1, 105x8x2
OH Plate Rear Lunges – 35x10x3
Calf Press – 270x10(down, pause at midpoint, up) &10(rapid full press)x3
Stretching
This was very intense workout. The plyo stuff to start, coupled with the unilateral work had us sweating in no time at all. Lots of fun! We followed it up by taking care of the dog, grabbing a pizza and several beers and going shopping.
Tom, I just love waking up on Sunday and catching up on your log. I have a friend that I lift with once a week and it is a very cool thing to have a trianing partner who is also a close friend. It is very competitive and motivating.
I love the new AVI btw.
__________________
The BIGGER I get the smaller you look
Okay, Im back. I needed a break both physically and mentally.
Sunday 8/23 Started the day with a sports massage I do this once a month and it always feels great to have the ITB and hip flexors finally relax. On Sunday evening the DW and I were guests at the Sox game. Although the result was not good, we were at least spared from having to listen to the ESPN broadcast crew. Good people, a good venue and a good time all made up for the loss.
Monday to Wednesday NO Training, just stretching and foam rolling. Wednesday night we were hosts at the Sox game for a couple of our neighbors. Not too bad, two games in one week, complimentary tix in the plush seats! [note to readers beer and all types of food at Fenway do not count as clean eating]
]Thursday 8/27 HIIT. Skipped out at lunch to meet the DW. Cycle work warm up, 30 seconds @ target of 120 rpm, then 75 seconds @ target of 85 rpm. We did this cycle for 20 minutes, covered over 7.75 miles and worked up a good sweat. For this cycle, we shortened the rest period by 15 seconds from last week.
Friday 8/28 Chest & Back
This was a transitional workout as my PT moves me into the next phase of the strength program. There were a couple of new exercises today. First was an inverted row, feet on bench the twist on this was I had to pull myself up holding onto two towels wrapped over the bar. Great exercise, it fully engaged my core, back and grip. Second new exercise was a variation on a chest fly did this on a swiss ball, unilateral flys 5 each side and then 10 flys normal movement. Again a good exercise for core and back stability while working the chest.
Warm Up
Superset Bench Press (alternating wide grip and close grip) and Inverted Rows
BP WG: 165x12x2 CG: 175x12x1, 175x11x1 failed on last
Rows BWx10x4
Superset Unilateral KB hang, snatch, squat, press and assisted neutral grip pull ups
KB 16kbx8(e)x4
Pull Ups BW(-16)x10x4
Fly combination 25x5(e)/10x4
Wide Grip Pull Downs 125x12x4
This was the most intense workout I have had with this PT. It was great. I had nothing left in the tank; I was unable to do even one BW pull up at the end of the session.
Lots of people in the gym, I guess with the end of summer and some poor weather people decided to stay in town. The DW and I worked quickly. A group of our friends wanted to meet for brunch post workout and we were the last to get started.
Warm Up and Strech
Front Squat to Bench, Holding a Plate - 45x10x4
RDL - 145x15x4
Squat - 225x12x4
Ham Curls - 110x12x3, 100x10x1 (failed had to drop weight)
Leg Extensions - 130x12x4
This was very focused - quick and direct, no rest other than to rerack weights. We went through 20 sets (each) in 50 minutes. It was not the most complex or dynamic workout, but we had fun and then went out to enjoy brunch.
Sunday - 8/30 - Cardio. it was too nice a day not to run. 35 minutes, not quite SS, not really HIIT. I ran to the Common, up and down Beacon Hill twice and then around the parks, up Comm Ave and back home. Running the hills made it a very good workout.
Monday 8/31 Chest & Back endurance training
This was the second workout in the new phase of training. In some ways, these workouts are like our first sessions training together. The new PT is trying to determine how much the old man can do I think I surprised him. Today was a series of supersets, the rest cycle was 75 to 90 seconds except for the break after SS3 (lat pullovers and pushups).
Warm Up
SS1 KB swings and duel single cable wide grip low rows
KB swings 18KGx15x4
Rows 40(e)x15x4
SS2 Flat Bench DB press and Incline Bench Spt DB Rows
DB Press 55(e)x15x4
DB Row 45(e)x10x4
SS3 DB Lat Pullover and Declined PU (feet on box taller than boxes my hands were on)
Pullover 50x10x1, 55x10x2
Push Ups BWx20x3
SS4 DB Rear Fly and Dips
DB R fly 20x15x4
Dips BWx12x4
Crunches BW(+8lb MB)x15(feet on ground)+10(lower ab crunch)x2
I think Im going to feel this workout, probably before the end of the day. We got through the entire program in 50 minutes, which is why I think I surprised my PT. It is always good to keep the youngsters guessing.
Wednesday 9/2 Deads & Support Muscle Day endurance goals
It was a nice night in Boston, so we had all the windows in the house open last evening. My day started at 3:15 am, when two drunks arrived on our street yelling at each other. Drunk Fool Male (DFM) get away from me you crazy Bit@h Drunk Fool Female (DFF) Give me back my phone you Bast@rd DFM and DFF continued this eloquent discussion for some minutes, then walked away, then returned to do it all again. Great. WTF, this is at least an hour past closing time .
All work except Deads done on 75 seconds rest, Deads on 90 seconds rest
Warm Ups and Rotator Cuff work
Arnold Press 45(e)x10x1, 45(e)x4x1, 40(e)x10x2, 40(e)x8x1
Upright Row 75x10x4
BB Mil Press 95x10x1, 95x3x1, 85x10x2, 85x6x1, 85x4x1
DB Shrugs 80(e)x10x4
Uni Machine Rear Delt Fly 85x10x4
Dead lifts, regular 135x10x1
Sumo Dead lifts 225x5x6
I had nothing today. I couldnt press anything with any form or control. I failed at 45 lbs on the Arnolds, had to drop to 40s and still failed before hitting all the reps. I failed at 95lbs on the Mil Press, dropped the weight and still failed to complete the targeted reps. I was able to finish, but only by doing a rest-pause-resume set at the end. There were too many variables to determine WTF was the issue poor sleep, the build up from the prior workouts, or that todays program was too ambitious for the weight/rep scheme. Okay, enough of that the workout is complete and I need to focus next on cardio and my next set of lifts.
Don't be so hard on yourself. There are those days...when you feel off, you've just got to lower the weight, work on good form, and get it done. There will be better days in the gym, for sure. I know how it feels though.
Another day, another variation on my workout program from the PT. We are somewhere between endurance and continuing the assessment phase. In any event, he certainly got me to make everything work together. Not many peeps in the gym, I guess they have started their last holiday weekend.
Warm Ups
Super Set Get Ups followed by Push Up & Renegade Rows
GU 12kg(e)x5(e)x3 / Push Up on KB BWx10x3, KB row 16kg(e)x5(e)x3
Super Set Alt Sets Wide Grip BP & Close Grip BP and then Chin Ups
WG BP 160x12x2, CG BP 165x12x2, Chin Up BWx5x4
Super Set Cable Chest Fly and Hanging Leg Raise
Fly 25(e)x12x3 Leg raise BWx15x3
Side Plank with KB Lift 10Kg(e)x15(e)x2
I have the feeling that by tomorrow afternoon Im going to be feeling these lifts. The alternating sets of Wide and Close Grip Bench Press, on short rest feel more difficult than the weight Im lifting should feel. I suppose that is because he is getting me to pre-work the Chest via the Get Ups and Push Up / Row combinations.
The DW and I hope that everyone has a great holiday weekend.
We decided to make some changes to the routine this morning. We went to the gym about the usual time, but with the holiday weekend the place was empty. That let us hang in the squat rack and do some additional variations without being in the way.
Warm Up
Front Squat to Bench, Holding a plate at Arms length - 35x10x4
Unilateral RDL 45x8(e)x4
Squat to Bench 135x10, 185x8, 205x8x3
RDL 165x10x4
Unilateral Step Up to Box 25(e)x8(e)x4
I added in the unilateral single Leg work in order to bring more focus to my weak areas. I think that I have been allowing myself to use the arthritis in my hip as an excuse not to work single leg exercises. Today I just dropped the weight back and decided to work on form Ill build strength gradually and will also work the weak leg areas.
I LOVE the non-busy days in the gym when you can "hog" a squat rack for as long as ya like. Way to stick with everything Tom. When you gonna update with pics again?
__________________
The BIGGER I get the smaller you look
Sunday - 9/6 - Cardio. I did 35 minutes of SS cardio. It was the same basic run to the Public Garden and Common, up Beacon Hill twice, back to the condo. Great weather and I had a lot of fun. Later in the day, we took Zeke to swim at Fresh Pond in Cambridge. Zeke had a greta time, after all, what is better for a Black Lab than a tennis ball, a pond and chance to retrieve. As a bonus, we walked the full 2.5 mile loop around the reservoir.
I LOVE the non-busy days in the gym when you can "hog" a squat rack for as long as ya like. Way to stick with everything Tom. When you gonna update with pics again?
I think that I will do another set of measurements and maybe do pictures this week. It has only been a month since my last update, but I have a milestone coming up and I think I will document it.
My PT was working on the holiday, so I scheduled a workout (albeit two hours later than my usual 7 am start).
Warm Ups
SuperSet - KB Swings & Uni KB Hang to Snatch
KB Swings - 24kgx15x3 / Uni KB H to S - 16kgx8(e)x1, 20Kgx8(e)x2
SuperSet - Uni then combined DB Bench Press & Incline DB Rows
DB Bench - 65(e)x6(e)x4 / DB Row - 50(e)x10x4
Incline Hammer Mach Press - 90(e)x5x4 , then 5 negatives each set at an 8 count for each negative rep
SuperSet - Wide Grip Lat Pull (on double cable machine, can't judge wieght) & Dips
WG Lat Pulls - 65x10x3 / Dips - BWx12x3
Back Extensions - BW(+10)x15x3
Swiss Ball Crunch - BW(+10)x15(front, left oblique. right oblique - 45 reps)x3
I already feel this workout. I know that the negatives are gonna kick in sometime tomorrow. I learned today that my PT completed his thesis on the gains form negative training. Oh joy!
The DW and I had a party on our roof deck last evening for some of our friends and neighbors. (Actually, we were invited to or hosted a dinner every night of the long weekend - we had a great weekend!) This was our big dinner - we prepared Beer Can Chicken. It was great. We cooked the chickens with two different beers, a Guinness and an Anchor Steam Porter.
OMFG! I LOVE beer can chicken. I have a friend who does this with such style that I always suck up to him just in order to get invited to his house for his BBQs. Do you use a rub? What sort?
__________________
The BIGGER I get the smaller you look
All exercises done for 51 reps. Two to three minutes rest between exercises.
Warm Up
KB squat to press 20lbs(e)x51
Wide Grip Hammer Press 55(e)x51
Close Grip lat Pull Down 100x51
Low Woodchoppers 25x30(e), 25x21(e)
KB Swings 24kgx51
Incline Bench Rear Delt Fly 15(e)x30, 15(e)x10, 15(e)x6, 15(e)x5
Mountain Climbers BWx51
Seated Oblique Twists with Medicine Ball throw 12lbsx51(e)
Push Ups BWx51
I had to break the woodchoppers into two sets, I felt the torsion on my oblique and was worried I would lose form. I also had to break the rear fly into multiple sets that has always been my weakest exercise. It also took the longest to complete the rear flys almost 3 minutes from start to rep 51. Usually I would run a 10k but my work schedule wont permit that today. Ill try to get that done over the weekend.
We mixed it up today, as the DW has a slight injury in her shoulder. She can't do a lot of deep or heavy squats, so we had to work around it.
Warm UP
Front Squats - 95x10, 115x10, 135x10x3
Unilateral Step ups - BWx8(e)x4
Quad Ext - 130x12x4
Uni Ham Curls - 55(e)x8(e)x4
Machine Leg Press - 250x12x4
Stretch
We went right thru and completed this workout, it was nice and simple. We are planning to go to the Sox game this evening, hopefully the weather will break and not rain us out.
The weather was somewhat cooperative. The sox game was delayed for 2:15, then started, then delayed again. We left after the game was official but incomplete - walked to and from the Fens (in the rain).
This morning I decided against the 10k and just did a simple 36 minutes - running up and down beacon hill singing classic rock (along with my itunes) for the benefit of the many tourists in the Common.
Summer is over, the birthday season is over and the DW has declared a return to cleaner and better eating. Pre workout protein shake and a protein pancake. Post workout, two eggs, oj and one slice of bread.
Warm Up
Uni KB hang to Snatch 24kg(e)x8(e)x3
Renegade Rows 16kg(e)x5(e)x3
Super Set Alt Sets Wide Grip BP & Close Grip BP and then Chin Ups
WG & CG BP 165x10, 175x10, Chin Up BWx6x4
Super Set DB Lat Pull over and Cable Chest Fly
DB Lat Pull 60x10x3
Fly 35(e)x10x3
Incline crunch with MB (8) 10x2
Incline Crunch 20x2
Oblique Twists with Medicine Ball throw 8lbsx10(e)
So today was a nice simple workout. I am beginning to feel less clumsy with the KB work, but it is a marginal improvement. I delivered coffee cake to the office; it was leftover from our gym buddies brunch alas it was not on the plan.
Wednesday 9/16 Dead Lift Day & support muscles
Fall seems intent on establishing an early presence here in Boston. It is both cool and overcast here today. There was pretty good crowd in the gym and I had to adjust some of my program.
Warm Up & Stretch
Arnold Press 45(e)x8, 50(e)x8x2
Superset Deads and Inverted Rows using a towel
Dead Lift 225x5x3, 275x5x3 / Inverted Row BWx5x6
Mil Press 95x10x3
Shrug 80x10, 85x10, 90x10
Tricep Push Down (21s) 35x1, 50x2
Bicep EZ Bar Curl 65x10x3
Stretch
Ive been working on increasing my grip strength. The combination of Dead Lifts and the Inverted Rows with the towel (single towel, feet on floor) seemed to really force me to focus on my grip. By the end of the superset, I had to pause on the last three reps of DL to maintain my grip and form. I also had to really focus in order to get my last set of inverted rows completed.
Uh... So where is the food porn? I came here for more food porn already.
Karla, I'm disappointed. I thought you stopped by to look at my buff photos
Limited Food P0rn, I spent the weekend in search of Octoberfest beers. I wanted to try the Harpoon tap, but it was not available, despite my researching many fine establishments. However, i did finally buy the bottled version - this is me getting the first sale in our local store. I think that Tom (Stingo) would be proud.
I also had a chance to step outside on a nice fall afternoon for a snack - I don't think this is really clean eating. Perhaps this qualifies as food p0rn.
On the other hand, this is my snack drawer at work
Linear Mode
