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Wed Nov 07, 2012 10:23 am

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Master Masters Athlete
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Posts: 605

Went for a ride this morning. 7.9 miles in 31 minutes. I slowed down in the cul de sacs and avoided water. Felt OK. WWas a bit nervous when I 1st started. Getting back on the bike was the big thing today.....just enough to get some good cardio.

Tonight I will try to lift Shoulders and Arms.



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Fri Nov 09, 2012 7:03 pm

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Master Masters Athlete
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Took yesterday as a rest day. Have not lifted Legs this week as I'm still sore and tender in the left thigh and leg. Will try to get back to regular lifting next week.

Rode the bike today for 6.5 miles in 25 minutes. Easy ride after 18 holes of golf. This week has been a bit of an off week. Trying to heal the body. Next week I will get back to serious training again as well as diet.



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Sun Nov 11, 2012 3:29 pm

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Master Masters Athlete
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Played 18 holes of golf this morning, rested , and then rode the bike 5.5 miles in a windy 20:01. The 1st 4.1 miles was my TT course in 14:31. It was very windy, but I know I could have made up time in the cul de sacs. Went slow through them .... still not feeling like I want to go fast through them as that's where I crashed. Took the last one with some speed but the 1st 3 were slow. Will get faster. Felt it in the thighs as I drove for the finish. Leg is feeling better and I will try the Treadmill tomorrow if I feel OK.



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Sun Nov 11, 2012 3:50 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 605

Another question....does anyone know the weight for Shot Put for 65+ age group and what kind of distances does my age group throw? I'm thinking of adding the Shot to the program as Greg has suggested as well as trying the 60, 100, and 200. That would be a combination. I think my strength is OK, we'll see. Still trying to lose wight, but staying steady in the 215-218 range. Any thoughts.....



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Sun Nov 11, 2012 5:08 pm

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Master Masters Athlete
Joined: Mon Oct 06, 2008 6:11 am
Posts: 87
Location: Northern Illinois

The shot put weight is a 5kg. Here is the ranking list for your age group from 2012 (outdoor season):

http://www.mastersrankings.com/rankings ... %20(5%20kg)&sort=Desc&sex=Men&pseason=Outdoor&cyear=2012

Looks like around 8.00m (26' 3") would be good for a top 5 among FL athletes.

_________________
"No matter which you choose, you won't be too far from being right." -- JChang



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Sun Nov 11, 2012 5:25 pm

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Master Masters Athlete
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Posts: 605

Thanks Greg. I actually think I might be able to reach that number. Now I need to find some meets here in FL and see if I can get to the Indoor Meet.



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Mon Nov 12, 2012 5:54 pm

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Master Masters Athlete
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Played golf this morning and then went to football practice. We are in the playoffs that start this Friday. Looking forward to them. When practice was over, my legs were really tired. So I went to the gym and lifted Chest and Back. Did the following:

Machine Bench Press 10x135, 165, 195, 8x225, 2x10x180
Wide Grip Lat Pulls 10x90, 120, 2x10x135, 2x10x110
These 2 exercises were Super Setted
Incline DB Press 12x45s, 2x10x45s
Reverse Grip Lat Pulls 12x105, 2x10x105
Incline DB Flys 3x8x25s
Seated Back Flys 3x8x25s

Had a great pump when I finished and had a major sweat going. I need to keep up the tempo in my workouts. Will see how I feel tomorrow morning to see what I can do in the AM. Legs tomorrow night. See how my legs will respond taking a week off. Maybe sets and reps.



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Tue Nov 13, 2012 9:55 am

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Had a great workout this morning. Went to the gym and did my Treadmill workout of 17 minutes. Did 8x25 second reps with about 90 seconds of walking. Started easy at 5.6 mph on a 5% grade and finished the last 3 reps at 8.0, 8.4, and 8.8. Really felt easy on the last rep. Will try to increase the tempo to 9.0+ during the next effort. My warmup consisted of Knee Pops, Butt Kicks, Hurdle Mobility, and Leg Swings and 5 minutes on the Recumbant Bike to get the legs going. Will try to lift Legs tonight.



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Tue Nov 13, 2012 5:42 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 605

Lifted Legs tonight. Not a lot, as my left thigh started to burn and I could really feel the contactions of the muscles. Felt like it wanted to pull, so I eased up a little. Did the following:

Leg Press 20x200, 225, 250, 275 ( here's where my leg started to burn), 300.
Single Leg Curls 4x10x35. Not much weight, but could still feel it in my leg. Didn't want to push it.

Overall, a good day all around. Will try for a ride tomorrow morning. See how I feel.



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Wed Nov 14, 2012 5:46 pm

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Master Masters Athlete
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Rested the Legs today except for a 5 minute spin on the Recumbant Bike as part of my warmup. Lifted Shoulders and arms tonight. Did the following : Warm up - Bike, 10# DB Shoulder Circuit - Raises Side and Front, Circles Forward and Back.

Seated DB Shoulder Press 25x30s, 2x10x30 1st set was too easy. Should have started with at least 35s, maybe 40s. Haven't lifted Shoulders for a couple of weeks....hence I started light.

Machine Bicep Curls 3x8x60
DB Hammer Curls 2x8x25s

Tricep Press Downs 12x75, 12x75, 10x75

Walked for 5 minutes on the Treadmill for a cool down. Felt like I got a pretty good lift in tonight as I haven't done Shoulders and Arms for a couple of weeks. Felt the Pump....lol.



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Thu Nov 15, 2012 10:05 am

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Master Masters Athlete
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Just the Bike today for 6.5 miles in 23:30. A good time for me. Felt a little better in the turns and tried to up the tempo a bit. Felt good at the end and was able to drive the finish. No lifting today. Will try the Treadmill tomorrow.



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Tue Nov 20, 2012 5:57 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 605

Felt absolutely lazy the last few days. Maybe I needed rest. Got back to the gym and did the following:

Bench Press 10x135, 3x10x195
Wide Grip Lat Pulls 10x90, 3x10x135
Leg Press 10x225, 3x10x350

Felt like I accomplished something today. Let's see how tomorrow goes.



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Sun Nov 25, 2012 5:53 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 605

Back at it tonight. Took some time off for the holiday and family visiting. Gained a couple or three pounds and now need to get back to training.

Went to the gym and did the Treadmill for 22 minutes. Did 10x25 second accelerations starting at 5.2 mph at 5% grade and finished at 8.0 mph. Took it a little easy throughout the workout as I really haven't done much for about 10-12 days. Will work back into it this week.

Plans for the upcoming weeks are the following:
Sunday - Treadmill Workout.
Monday - Total Body Lift
Tuesday - Bike (longer ride) and ABs
Wednesday - Bike ( shorter ride)
Thursday -Treadmill Workout
Friday - Total Body Lift
Saturday - Rest

Does anyone think that this is too much? Should I have more rest days? IF tired I will drop the 2nd Bike ride. Suggestions?????



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Tue Nov 27, 2012 2:36 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 605

Family is still in FL, so I played golf yesterday.

Today's workout was a double workout. Rode the Bike for 5 miles in 17:37 (average of 3:31 per mile). Not a bad ride and the average is pretty good for me. Still slow in the turns, but overall tempo was good.

Went to the gym and did the following:
Bench Press 10x135, 8x195, 210, 225, 5x240, 2x8x195
Wide Grip Lat Pulls 10x90, 8x105, 120, 135, 150, 2x8x120
Leg Press 20x225, 250, 275, 300, 325
Took a little more rest between sets on the Bench and Lat Pulls to get the reps. Usual rest for Leg Press (about 90 seconds).

Overall a good work day. Really felt like today I was back to training. See how tomorrow goes. Will ride the Bike and then play golf.



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Wed Nov 28, 2012 9:45 am

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 605

Went for an easy Bike ride today. 8.1 miles in 31:37 for an average of 3:53 per mile. Legs were a bit sore today, so I just wanted to get the ride in. Felt OK after. Will paly golf this afternoon. See how I feel tomorrow....it's a Treadmill day. See how the legs feel.



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