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Sat Jul 05, 2014 3:32 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Went to the gym and did the following:

45-50 seconds between sets, 2 minutes between exercises.

Lat Pulls 20x90, 15x100, 12x 110, 10x120, 8x130 Very hard on the last two sets.
Leg Press 20x225, 15x240, 12x255, 10x270, 8x285 Could have gone heavier.

Overall, a good workout. Couldn't say when I did legs last, but got good work done.



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Mon Jul 07, 2014 11:59 am

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Played golf yesterday, the heat really drained me.

Today it was raining here in sunny SW FL, so I went to the gym and did the following:

45-60 seconds rest between sets and 2 minutes between exercises.

Lat Pulls 20x90, 15x100, 12x112, 10x120, 8x130. Again, very difficult.
Bench Press 20x135, 15x150, 12x 165, 10x180, 8x195. Last set was a killer.
Leg Press 20x225, 15x245, 12x265, 10x285, 8x305. Increased the weight, but still could have gone heavier.

Pretty good work for a short amount of time. Got some cardio while lifting, not much rest.



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Tue Jul 08, 2014 6:10 pm

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Master Masters Athlete
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Got back to the Bike today and rode a steady 9 miles. Was hot, but not suffocating. Good ride. Tomorrow I will try and ride with a group that I've been riding with in the morning...try for about 12 miles or so...see how that goes.



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Wed Jul 09, 2014 4:53 pm

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Joined: Sat Jan 20, 2007 2:09 pm
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Easy Bike ride of 6.2 miles. Right knee felt really strange....might be the healing process from my injection. Don't know if I'll need a second one....just letting it heal. Will try to get easy rides in for the next few days.



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Thu Jul 10, 2014 2:44 pm

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Storms here in sunny SW FL, not riding in the lightning. Went to the gym and did the following:

One minute rest between sets and 2 minutes between exercises.

Lat Pulls 30x90, 20x100, 15x110. Last set was extremely difficult.
Incline DB Press 30xx30s, 20x35s, 15x40s. Could have gone a little bit heavier, but not much.
Leg Press 30x235, 20x265, 15x295. Could definitely gone heavier, but was breathing heavy and worked up a solid sweat.

Done in about 20 minutes. Had a major pump and was very tired....good workout for the time spent.



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Sat Jul 12, 2014 5:14 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Played golf yesterday and then came the thunder and lightning and rain. Didn't get a ride in.

Today, the same thing so I went to my P90 10 Minute Trainer. Did a Total Body workout, Lower Body workout, and Abs workout. Was doing pretty good till the last half of the Abs workout and then ran out of gas. Good half hour of work...good sweat and really feel the core work. Overall, a good day....knees felt OK...not great but OK. See how I feel tomorrow.



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Tue Jul 15, 2014 6:52 am

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Joined: Sat Jan 20, 2007 2:09 pm
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Sunday - golf. Monday I got a 9 mile Bike ride in....was pretty hot. Went to the gym and did the following:

1 minute rest between sets and 2 minutes between exercises.

Lat Pulls 20x90, 15x100, 12x110, 10x120, 8x130. A little more rest made it manageable.
Bench Press 20x135, 15x150, 12x165, 10x180, 8x195.



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Sat Jul 19, 2014 1:11 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Did anyone get to the Nationals this weekend?

My wife and I started a diet this weekend. She wants to lose weight and I'm going to eat what she eats, so I'll be losing also.....I hope.

Went for a Bike ride of 8 miles in the heat...thought I would melt t was so hot. Got finished and felt a lot better than when I started. Really need to get back into the swing of things. Knees feel better but not great. It's a start....see where it takes me.



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Sun Jul 20, 2014 4:45 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Played decent golf this AM. Tonight, I went to the gym and did the following:

Lat pulls 10x90 warm up, then 12, 10, 8, 10 x120 Took 30 seconds rest on 1st 3 sets and 1 minute to the last set.
Bench Press 10x135 WU, then 12, 10, 8, 10 x180 Same rest as Lat Pulls.
Leg Press 10x225 WU, then 20, 15, 12, 10, 8, 15 x265 with 30 seconds for the full workout.
Core Abs for 10 minutes.

Total time for the entire workout was about 22 minutes. The last sets in each of the exercises got to be a little tough with the lack of rest and the weight that I used. Got a major sweat going and got some cardio in with the intensity of the workout. Overall, a good day. See what tomorrow brings.



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Mon Jul 21, 2014 6:41 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Got on the Bike this afternoon and rode about 12.7 miles. Hit a PR on an early segment of the ride....must have been a slow segment as I wasn't trying for any time trial splits. Beat the previous time by 32 seconds....a pleasant surprise. It was really hot again and towards the end of the ride it felt like a sauna. Took a lot out of me, but happy with the overall workout. Knees also felt pretty good for the day. See what tomorrow brings.



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Mon Jul 21, 2014 8:14 pm

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Master Masters Athlete
Joined: Tue Jul 14, 2009 9:37 pm
Posts: 108
Location: Lafayette, OR

I've been out of touch lately but with Nationals going on this weekend, I logged back in to this message board. I was able to do 2 400m races out of the blocks in back to back weekend races. Slow times in :73 but I can do them. Also ran a 2:52 800m at the Seattle Masters meet. I used to warm up with those times but I'll take it...for now...:). Here's a youtube video of one of those races:

https://www.youtube.com/watch?v=FRokxWp ... ata_player



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Mon Jul 21, 2014 8:14 pm

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Master Masters Athlete
Joined: Tue Jul 14, 2009 9:37 pm
Posts: 108
Location: Lafayette, OR

I've been out of touch lately but with Nationals going on this weekend, I logged back in to this message board. I was able to do 2 400m races out of the blocks in back to back weekend races. Slow times in :73 but I can do them. Also ran a 2:52 800m at the Seattle Masters meet. I used to warm up with those times but I'll take it...for now...:). Here's a youtube video of one of those races:

https://www.youtube.com/watch?v=FRokxWp ... ata_player



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Wed Jul 23, 2014 8:41 am

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 886

Fidel,

You looked strong and relaxed. Good job.....the times will come. You have been through a lot in the last year or so. Again, Great Job.

Dan



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Wed Jul 23, 2014 8:03 pm

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Master Masters Athlete
Joined: Sun Aug 12, 2007 9:53 pm
Posts: 143
Location: Gulf Breeze, FL

Great job Fidel. Looks like you are well on your way back.
Tony



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Fri Jul 25, 2014 5:55 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 886

Played golf this AM. Tonight, I hit the Bike for 12.7 miles. Tempo was much better tonight as my knee felt better and I rode with a knee sleeve. Hit a PR on one segment of the ride which I was trying to do. Felt really good about that effort. Tempo was definitely higher tonight by design.. Felt really good about tonight's effort. Also, the weight is better. Lower then I've been in the last six months. I feel good.



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