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Sun Jan 20, 2013 8:24 am

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

Didn't post for two days had company and played golf.. Friday I went to the gym and did the following:

Bench Press 10x135, 4x8x190
Lat Pulls 10x90, 4x8x135
Leg Press 15x225, 245, 265, 285, 305

Drove to NJ and PA on Saturday morning for a funeral of my HS track coach. A guy I coached with and taught with for 30 years. The drive on Saturday was 17:56 for 1235 miles Wish I could run that fast.......lol. Did it straight thru Back feels ok, but butt is sore...lol. Will get back on Tuesday after another long drive.



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Thu Jan 24, 2013 6:09 pm

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Joined: Sat Jan 20, 2007 2:09 pm
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Finally got back to FL on Tuesday night. Two long days behind the wheel. Rested Wednesdy as we got company for the next week.

Went to the gym tonight and did the following:
Super Setted the Bench and Lat Pulls
Bench Press 10x135, 3x15x185
Lat Pulls 10 x 90, 3x15x125
Leg Press 8x10x225 Tabata Style (10 seconds rest)

The entire workout took about 14 minutes. Was really tired at the end and breathing was labored to say the least. Good amount of cardio in the workout for pushing the weight I was using in each exercise.



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Fri Jan 25, 2013 6:46 pm

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

Tried something different today at the gym.

Recumbant Bike for 10 minutes HIIT. Knee Pops 2x24, Butt Kicks 2x24, A Skips 2x24, B Skips 2x24, Walking Lunges 2x16, Walking Toe Touches 2x16, Leg Swings 2x10, Hip Circles 2x10. See how my legs feel tomorrow, but it worked out to be a good workout.



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Sat Jan 26, 2013 12:10 pm

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

Got back on the Bike for 7.6 miles in 29:02. Broke the ride up into segments. The 1st 5.1 miles in 18:52. Still haven't figured out the gears when trying to ride fast with the peddles and shoes. The last 2.5 miles was a combination of cooldown and 3x45 second sprints with about a minute and half spin.

Felt good to get some solid work in today. Hopefully I can keep it up.



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Sun Jan 27, 2013 4:05 pm

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

Today's workout started as a walk but ended as an interval workout, so to speak. Walked about 1.2 miles and then added about a 20 second jog to the workout. Did 8 jog/runs in the last 3/4s mile. Each run was increasingly faster than the last. Felt pretty good as this was the 1st running I have done in a while. Let's see how the legs feel tomorrow.



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Wed Jan 30, 2013 5:50 pm

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

It's great having family for a visit, but all we did was eat and drink. Not good for training. Today I got back to training after dropping them at the airport. Went to the gym and did the following:

Super Setted Bench Press with Lat Pulls.
Bench Press 20x135, 15x150, 12x165, 10x180, 8x195, 6x210, 4x225, 10x180
Lat Pulls 20x90, 15x100, 12x110, 10x120, 8x130, 6x140, 4x150, 10x110

DB Incline Press 3x15x40s
Seated Cable Rows 3x15x140

When I was done the workout, I was pretty tired and had a major pump on. Chest and Back were jacked. Don't think I could have done any more. Tomorrow I will try to get a Bike ride in the AM and maybe do Legs tomorrow night. See how I feel, but I need to get busy.



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Thu Jan 31, 2013 7:10 pm

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

Rained this morning so the Bike got bypassed. Played golf this afternoon and then went to the gym tonight and did the following:

Leg Press 20x200, 15x225, 12x 275, 10x300, 8x325, 8x350, 8x275, 20x250. Hernia starting bothering me at 275. Wanted to go to 400, but backed off.
Used the multi-function machine and did modified Dead Lifts. 10x160, 10x180, 10x200.
Single Leg Curls 20x35, 15x40,10x45
Leg Lifts 3x10 Used the support stand. Stomach felt Ok at the time, but now that I'm home it feels a bit weak and tired. See how tomorrow goes. I want to get a steady ride for at least a half hour or about 8 miles. Have to see how the weather is.



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Fri Feb 01, 2013 4:30 pm

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

Very windy and cool for sunny SW FL today. Riding the Bike was a chore. Rode 5.4 miles in 20:00. After a 5 minute warmup, I accelerated for 45 seconds and spun down for 1:15. Did about 8 reps and then went to the Gym and did the following:

Seated DB Military Press 20x30s, 15x35s, 10x40s
Tri Press Downs 2x10x75
Machine Bi Curls 2x10x70
Supported Leg Lifts 2x10

When I got done, stomach and hernia were feeling like I had a cramp. Coold down was just trying to feel normal again. See how I feel later.



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Sun Feb 03, 2013 1:53 pm

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

Had a Great Day today. Played golf this morning and shot an 89. Really good for me. The good thing was I had nine pars. The bad thing was I had 3 triple boogies and two double boogies. Could have been a great round....settled for a good round.

Got on the Bike this afternoon and rode 7.9 miles in 29:47. The 1st 6.5 miles was in 24:07. I felt today was a good workout as there was really a lot of wind. Even from the side, it was tough. Finished with 3x30 seconds Pillar Bridges. Legs felt the effort. Breathing was OK. Felt strong throughout the workout. Trying to get the weight back down. I feel that I've some progress the last week.



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Mon Feb 04, 2013 6:28 pm

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

Totally active day today. Played golf this morning...96...not too bad for me.

This afternoon, rode a total of 6.5 miles in 24:02. The 1st 5.1 miles was in 18:12. Rode hard and thought that I was posting a new record for that distance. Thought my best was 18:22 and I eased up in the last 100 yards. Found out that my best was 18:02. Could have gotten that mark if I drove to the finish. Next time I'll knew what I need to get.

Went to the gym tonight and did the following:
Supersetted the Bench Press with Lat Pulls.
Bench Press 15x135, 150, 165, 8x180, 195, 210, 225, 4x240, 2x255
Lat Pulls 15x90, 100, 110, 8x120, 130, 140, 150, 4x160, 2x170
Incline DB Press 4x12x45s
Seated Rows 4x12x180

Good workout today. Hernia was bothering me at the end of the strength work. Hopefully get a Ride and Legs in tomorrow.



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Tue Feb 05, 2013 5:56 pm

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

Abs and hernia are really sore from yesterday. Will give them some time to rest. Will be going back to PA tomorrow morning as my best friend/brother's wife is gravely ill and will pass in the next day or so. Going for him now. Will be on the road for at least a week. Don't know if I will get a workout in or not. Will post if I can.



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Tue Feb 12, 2013 6:44 pm

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

20 minutes on Recumbant Bike. After 5 minute warmup, I went 15 seconds on, 45 seconds off. Worked up a nice sweat. Probably wont workout till I get back to FL. Hopefully get back to full program on Friday.



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Fri Feb 15, 2013 5:39 pm

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

Finally back in FL. Was on 2am and got home at 9pm. Only had 4 hrs sleep the night before after a 6 hr drive to start the trip home. Really tired today but needed a workout. Went to the gym and did the following:

Bench Press 10x135 as a warmup, then 5x8x185
Lat Pulls 10x90 as a warup, then 5x8x120
Leg Press 5x10x225 Tabata Style, 4x10x250 Tabata Style

Felt good to workup a good sweat without going nuts in the WO. Haven't had a good workout for 9 days. Going to Legoland with the Grandkids tomorrow....so working out may be tough. I will get a good walk in anyways. Back to work again on Sunday.



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Sun Feb 17, 2013 2:36 pm

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

Walked Legoland yesterday....that was my workout.

Went to the gym today as it's cold and windy here in SW FL. Rode the Recumbant Bike for 20 minutes. One minute on, one minute off. Good workout. Then Walked 20 minutes on the treadmill at various inclines and speeds up to 4mph and 13 degree incline. Got a good 40 minutes of cardio today. Tomorrow will be a lift day.



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Mon Feb 18, 2013 6:13 pm

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

Legs were tired today, so I went to the gym and did the following:

Supersetted Bench and Lat Pulls to get more work in less time.
Bench Press 10x135, 150, 165, 180, 195, 210, 8x195, 180
Lat Pulls 10x90, 100, 110, 120, 130, 140, 8x130, 120
Took about one minute rest between each set.

Was tired and felt lazy during the whole workout. Hopefully a good night's sleep will remendy the situation. Tomorrow I would like to do Legs and get a ride in.



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