I’ve decided to start a training log to assist with the personal accountability required to maintain my fitness.
My current goal is to improve my bench press. I want to be able to lift 225 for 3 working sets of 8 reps.
Today’s workout was Chest & Back – one chest set paired with one back set – 90 seconds rest between sets.
Flat bench (225x6)(230x4)(235x2)(230x6 –failed at 5)(235x4)(240x2)
Close grip pull down (175x6)(180x4)(185x2)(180x6)(1 85x4)(190x2)
Incline bench press (155x8)(160x6)(165x4)(160x8)(1 65x6)(170x4)
Unilateral dumbbell row (60x8)(65x6)(70x4)(65x8)(70x6) (75x4)
Crunches - 3 sets of 15, then side planks 3 sets for 30 seconds
This was a sub optimal performance – too much junk food and alcohol at the Super Bowl party!
Some additional background for the training log – I returned to the gym three years ago at age 47. My initial goals were fitness and weight related. I reduced my weight from 225+ to 185. I currently maintain my weight between 186 and 189. I decided this year to add specific strength training goals – hence the bench press target for now. I generally lift 4 days a week (2 with a trainer and 2 with my wife). I do cardio 1 -2 days per week. I have the onset of early arthritis in my hip, which limits some lifts (squat, leg press, dead lifts). I have reduced my running as a concession to my hip, but will reconsider in the spring as I hate cardio machines.
Today was an easy day. It should have been my rest day, but I added an easy cardio session.
Cardio - 20 minutes on the elliptical - completed 2.5 miles at level 6. I followed this with 15 minutes on the treadmill, all at 4 mph - going from 2 to 10 degrees of incline and holding the 10 for the last 6 minutes.
My goal was to keep my HR below 150. I've had a hard time doing indoor cardio an keeping my HR in the target range. I'm used to getting my HR in a range of 160 to 175 for cardio. My doc wants me to throttle back, guess I will have to set another, albeit easier goal.
We had another overnight snowstorm in Boston. While it was just a few additional inches of accumulation, it had the usual impact on commuters and hence the gym was sparsely populated this morning.
My gym didn’t really have a January rush this year. I guess that is a reflection of the economy in the city! My trainer told me that his business was only 60% of last year’s business. The gym management sent out an offer to members – if you train 8 times in February, they will give you a voucher for $100 of services. That would buy a good extended session sports massage.
Today I trained on my own – focused on shoulders and traps. All DB and BB sets done with 90 seconds rest, all machine sets done with 75 seconds rest. It was a good workout, time flew by.
Arnold Presses – 45dbx3x8( failed on last rep)
Upright row – 75x3x8 (I use an ez curl bar as it reduces wrist tension)
Military Press – 95x8, 100x6, 105x4
Shrugs – 75dbx3x8 followed by Farmers walk 30 yards
Front raise – 17.5dbx3x8 (failed on last)
Lateral raise – 17.5dbx3x8
Rear Delt Machine – 100x3x8
Bicep drop set 45,40,35,30,25,20,15 each set at 4 to 6 reps as long as the form was perfect. Once I lost form I dropped and moved on.
Triceps drop set (machine) 85,70,60,50,40,30,20 8 reps per set.
Fore arms – reverse curls – 40x3x8
I'll chime in as well. I'm a Boston native, I suppose, though my loyalty is to Seattle. I grew up in Walpole, moved to Seattle when I was 8, and then returned for my undergrad at BC.
Looking forward to your bench press progress. I'm a rower, so I don't train for max effort lifting and, pushing is not as easy for me as pulling, per se. But, I worked in the off season to improve my bench to a one-rep max of 155 (should mention, I suppose, that I am female).
I'll ditto the pp's question-- is your trainer determining all of your workouts?
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
Chris & Willie - Thanks for stopping by. My Trainer programs the two main workouts we do each week. He has reviewed my other workouts, but generally lets me plan "leg day" and either "arms" or "shoulder" day. He does make specific points to me on those other days about weight targets and sets, but it is more my plan than his.
This is our second quarter working together. In the fall, the focus was on endurance training (kettlebells) and form (had to relearn the bench press - full range of movement for a rep to count). As I said in the first post, this quarter is focused on a strength goal.
50 is just a number, I got serious again at 47 - one of the best choices I could have made for myself.
Thursday was my day off. It was nice to sleep in to 6:45, rather than getting up at 5:45 to hit the gym by 7 – which was today’s morning schedule.
Today was another big Chest & Back day. This was one of the best workouts I have had in a long time. All exercises again done as pairs (1 flat bench set followed at 90 seconds rest by a back series, which meant I had a “leisurely” (trainer words) 3 minutes between the same muscle work).
Flat bench (230x6)(235x4)(240x2)(235x6)(2 40x4 – failed at three)(245x2) (new pr for full range of motion BP)
Close grip pull down (180x6)(185x4)(190x2)(185x6)(1 90x4)(195x2)
Incline bench press (160x8 – failed at 7)(165x6)(170x4)(165x6)(170x4) (my trainer adjusted the routine to compensate for the max effort of the first series)
Unilateral dumbbell row (65x8)(70x6)(75x4)(75x6)(80x4)
Incline Reverse Crunches - 3 sets of 10 failed on set 2@9 on set 3 @5 – big laugh from the trainer who observed that he had successfully maxed out every major fiber in my upper body. [/font]
Chris: Thanks. I ate well! Before I trained I had my protein drink and two protein pancakes. Post workout I had my G2, a protein shake and ½ of a breakfast pastry “gut bomb.” By lunch I was ravenous and ended up eating a turkey burger rather than the salad I had planned.
Saturday is Leg Day! I enjoy training legs, from my years of running, they are strongest muscle group. Today was a more endurance session. On leg day my training partner is my wife. We do the same basic routine, varying only weights and reps.
Squats - 225x10, 255x10, 275x10
Single Leg RDL with db 50x8 – 3sets
Smith Machine Calf Raises – 205x10, 205x10, 205x9 failed
Pushup into a Walking Lunge – 10 pu, 10 lunges 30db 3 sets
Hamstring Curls – 100x10, 100x10, 100x8 failed
Leg Extension – 130x10, 135x10, 135x10
Sunday became an impromptu day off. It was the first nice day we have had in Boston this winter. The temp was above 45 and it was sunny. What else to do but have a rooftop barbeque and cancel the extended cardio plan!
Monday morning workout - back to lifting heavy objects. This was the best “bad” workout I have had in a while. I was able to demonstrate that not all progress in the gym is linear.
Flat bench 235x6 (failed at 5), 240x4, 245x2, 235x6 (failed at 5), 240x4, 245x2
Close grip pull down 185x6, 190x4, 195x2, 190x6, 195x4, 200x2
This was not a great series of sets. I didn’t get enough warm up in; jumped from a final warm up set of 185 right into the lift – a poor choice. In addition, I wasted a lot of reps with poor form. My bench press was not strictly vertical – despite my PT’s very verbal critique.
Incline bench press 160x8, 165x6, 170x4, 165x6, 170x4
Unilateral dumbbell row 70x8, 75X6, 80X2, 75x6, 80x4
Core – weighted oblique cable holds - 3 sets of 30 seconds
Tuesday 2/10 – Cardio – HITT on the elliptical for 22 minutes (30 seconds at 10mph/90 seconds at 7 mph). Followed by 10 minutes of Stair Master – 60 floors.
Wednesday 2/11 – misc make up training – this week I shifted to do more arms than shoulders. I also added in DL. Changed form to work on my hip movement and see if I could build more strength on the right side. This was a good mid week workout.
Preacher Bench BB Curls 70x8, 80x7, 80x7
Triceps Rope Pull Down 65x8x3
Alt DB curls 35x8x3
Skull Crushers 65x10x3
DB seated press / DB upright row SS – 40x8 and then 40x6 – three sets (this was too heavy for the row – I need to work on my form – much better with a bb or ez bar.
Dead Lifts – 185x8x3 – changed back to standard DL form and dropped the weight. I had been doing Sumo DL at a heavier weight – but decided to shift in order to work through my hip tension.
Abs – 3 sets of weighted sit ups (12) (10lbs) / 3 sets of oblique extensions (12) / 3 sets of flutter kicks (25)
Jane, thanks for stopping by. You are correct, the log title was inspired by Lennon's "Happy Christmas (War is Over)." The next few lines are good for staying on track.
"So this is Christmas
And what have you done
Another year over
And a new one just begun"
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
Thursday – scheduled day off.
Friday – Some days the plan just doesn’t work! Today started out with a shock, my weigh in went over 189 for the first time in a year. It seems that substituting steak wraps (twice) or a sandwich (twice) with a dessert is an inappropriate diet modification. Today was scheduled to be a big chest and back day. However, my trainer and I had a “failure to communicate” and he didn’t show up for the training session. When he arrived at the gym an hour later he realized what had happened. It seems like a big deal to him, but it isn’t to me – stuff happens in life. Life is not smooth, it is lumpy – and we all have to learn the difference between a lump in our oatmeal, a lump in our throat and a lump in a lymph node; and we need to react accordingly.
Chest and Back –on the fly workout….
BB flat bench – warm ups – 135x10, 155x10, 185x8, 205x4
DB flat bench – 70x8, 75x6, 75x6
Wide Grip lat pull downs – 150x8x3
DB incline bench – 60x10, 70x8, 70x7 (failed)
DB rows (standing) 40x10, 45x8, 45x8
Cable fly – 35x8x3
Cable low row – 140x8, 150x8, 150x8
Crunches – 3 sets of 12
Finished with the traditional valentine’s day warm up – push up contest with the spouse – 100 pu, 10 sets of 10, we stopped there - declared it a draw. Her PT stopped by while we were competing and let us know this was not “normal” behavior.
Life is not smooth, it is lumpy – and we all have to learn the difference between a lump in our oatmeal, a lump in our throat and a lump in a lymph node; and we need to react accordingly.
ooo, I like that thought.
Like the workouts too - especially as fifty raises its head for me this calendar year
Lisa & Chris - Thanks for stopping by....yes, life is easier when you know what to stress over and what to let go.
Saturday – leg day!
Weight was back to normal. I guess the one of the meals was excessive in salt and caused to me retain more water.
Mixed it up good today –
Started with a kettle bell superset - 10 squat swings, 8 side step dead lifts, finished with 20 yard KB overhead walk – we did three rounds of this superset.
Unilateral DB RDL 45x8x3
Calf raise superset (one set down, pause at half way point, then raise to top, the second set follows with rapid full range of motion lifts) 90x10x3
Walking Lunges w/DB 30x10x3
Smith Machine Squats – 225x8x3
Hamstring curls 100x3x10
Sunday – Decided to change it up a little and explored a new approach toward addressing the continued tightness in my arthritic hip. I scheduled a Pilates session. I knew I was in trouble when the Pilates instructor arrived; 5 feet, 100 lbs of bubbly personality and demonically precise attention to detail. After 45 minutes I thought I broke my abs, but my legs and hips felt great. I followed that with 25 minutes on the elliptical, then sauna and steam.
Monday – back to big chest and back. The workout has changed rep range and increased rest by 30 seconds (to 2 minutes). All exercises paired 1 chest & 1 back.
Bench Press 240x5, 245x3, 245x5, 250x3 (failed at 2.5), 240x5 (failed at 3)
Close grip pull down 185x5, 190x3, 190x5, 195x3, 190x5
Incline BP 165x7, 170x5, 175x3, 170x7, 175x5, 170x5
DB row (1 arm) 70x7, 75x5, 80x3, 75x7, 80x5
PR on both bench exercises as well as row.
Tuesday 2/17 – Scheduled Cardio – Unscheduled day off. We were cleaning the house and rugs on Monday, something from the rugs really bothered my sinuses. I slept poorly and rather than have a crappy workout, bagged it for 24 hours.
Wednesday 2/11 – Shoulder training focus – this week I shifted back to focus on my shoulders. This was a good workout; I added cardio at the end to make up for Tuesday. All sets done on 90 seconds rest, except for the raises which went on 60 seconds.
BB military press 95x10, 105x8, 110x5 (failed at 6)
Upright rows ez bar 75x10x3
DB arnold press 45x8x3
DB shrugs 75x10x3 (paired with a 15 yard farmer walk)
Front raise – 17.5dbx3x8
Lateral raise – 17.5dbx3x8
Rear Delt Machine – 105x10, 105x10, 105x9 (failed on last)
Sumo DL – 135x10, 185x8, 205x6, 215x6, 225x6
HIIT on elliptical, 20 minutes, 60 seconds at 6.5 then 30 seconds at 10.
So this is 50?
I say, so what?
It can and does get better from here on out if you have a plan, and you seem to have a plan. Best of luck on the journey.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Friday2/20 – Today was the final day for “Big Chest & Back.” I felt good and it came through on my lifts. Once again all sets were paired (one chest/one back) we were on 2 minute rest cycle.
Warm up – 135x8, 185x5, 205x3
Flat bench - 240x5, 245x3, 245x5, 250x3, 245x5 (failed at 4)
Close grip pull down - 185x5, 190x3, 190x5, 195x3, 195x3
Finished with a 275 BP 1RM test, need some assistance at the low sticking point but finished – call it a fail since his hands gripped the bar rather than guided the lift.
Next week we will start a higher rep lower weight cycle to build
endurance. I calculate that to hit my goal of a 225 BP working set I need to get my 1RM close to 300.
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
Tom, I having a hard time picturing the "push up into a walking lunge" with the dumbbells. Can you explain?
Of course. I described the activity poorly. We (DW and I) grab the DB's. Then we drop and do pushups, either hands on the bar, or if we are really feeling our oats, turn the DB vertical and do the pushup from that position. It is our form of the "perfect pushup" device (as seen on TV). After a set of 10 PU, we stand and while still holding the DB, do our set of walking lunges.
It might have been better described as DB supported PU and Walking Lunge Superset.
They are always the highlight of our Saturday Squat Club program.
^^ aha
here I was picturing walking lunge with db, fall down flat on face because they are so effin' hard, getup by sort of doing a pushup with the dbs still in the hands, try the walking lunge again.
I'm a Boston-area native and appreciate your comments on our weather this winter. Today being no exception...can you say wind chill factor?
I too am 50, and can honestly say I am in the best shape of my entire life. I have a trainer in Hudson if you're interested in checking him out he has a great blog on the Bostonherald.com called Step up! Tony Gentilcore. Knows his stuff.
^^ aha
here I was picturing walking lunge with db, fall down flat on face because they are so effin' hard, getup by sort of doing a pushup with the dbs still in the hands, try the walking lunge again.
Lisa - I've seen that form. It is usually associated with trying to do pushups on kettlebells - it turns out to be trickier than it appears and frequently leads to a "face plant."
I'm a Boston-area native and appreciate your comments on our weather this winter. Today being no exception...can you say wind chill factor?
I too am 50, and can honestly say I am in the best shape of my entire life. I have a trainer in Hudson if you're interested in checking him out he has a great blog on the Bostonherald.com called Step up! Tony Gentilcore. Knows his stuff.
Keep at it. There's hope over age 50!
Deb
Deb - thanks for stopping by. Adjusting to the Boston weather from Houston has been fun. I start every morning with a weather check to see the "feels like" temp -the wind downtown between the big buildings can be just brutal. On the bright side, by the time I walk to the gym in the morning I am fully awake and ready to lift!
and so this is fifty....
). After a set of 10 PU, we stand and while still holding the DB, do our set of walking lunges.
Linear Mode
