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Tue Feb 19, 2013 1:53 pm

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Figured last night was bad because i did Chest and Back on Friday. Not enough rest.

Today I rode the Bike for my 4.1 miles Time Trial course. Time was 14:47. There was a lot of wind and I really struggled at the end. Need to get more Bike time in to enhance my cardio. feels like i lost some stamina. Went to the gym and did the following:

Leg Press 6x10x255.... Tabata Style.....10 seconds rest between sets. Legs were gassed.
DB RDLs 4x8x40s
Finished with Pillar Bridges 3x30 seconds with 30 seconds rest.

Felt pretty good after the WO. Felt like I accomplished something today.



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Wed Feb 20, 2013 2:23 pm

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Had a good ride today in more ways than one. 1st off. I'm starting to understand how to apply power to the pedals on the bike and still maintain speed. The guy at the Bike Shop told me that I needed to get tempo before speed. I'm beginning to get that now. The last couple of rides I've had, I've been able to maintain speed without really pounding the pedals. I'm also starting to go faster in the major turns......lol.

Today's ride was a total of 7.9 miles in 29:21 with the 1st 6.5 miles in 23:33. Previous best was 23:17. Really didn't push the high gears until the last 700 meters. Stayed in one gear most of the way and maintained speed and tempo. Was still pretty gassed at the end, but knew I could have gone faster during the ride. Finished with Pillar Bridges 3x30 seconds.

Legs are starting to feel better and stronger. Did some Leg Extensions last night to help with knee strength. They make my knees feel better even though I know that they aren't really that good for the joint. Still the Dr. that does my knee wants me to do them when I can, just been putting them off.



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Fri Feb 22, 2013 9:45 am

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Rested yesterday as my legs were tired and abit sore.

Today I rode an easy 7.4 miles and went to the gym and did the following:

Leg Press 15x275, 300, 325, 350
Machine Deadlifts ( multi purpose machine) 10x200, 220, 240, 260. These seemed easy and I will have to adjust as I move on.
Incline DB Presses 20, 15, 10x45s with 30 seconds rest. Struggled on the last set.
Core ABs

Felt like I got a good workout. Didn't take much rest in the gym and was done in 20 minutes.

Golf this afternoon....lol. Lets see how I play.



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Sun Feb 24, 2013 6:18 pm

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Saturday was a rest day. Today I rode a hard 6.9 miles with the 1st 6.5 in 23:47. It was very windy and I tried to push the pace as best as I could. It was hard at the end. Didn't have my legs under me. I might try riding in the evening as I played 9 holes of golf before dark and the wind was nonexistant. Might get some better times....lol.



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Mon Feb 25, 2013 4:34 pm

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Rode an easy 9 miles on the bike in 36:04. Truelly just got some cardio time on the bike. Did 5 30 second accelerations, but otherwise, an easy ride. Went imediately to the gym and did the following:
Bench 10x135, Lat Pull 10x90, Leg Press 10x250, Seated DB Military Press 10x30. Used these lifts as a warmup Giant Set.
Bench 2x10x210, 10x195
Lat Pulls 2x10x140, 10x125
Leg Press 2x10x350, 10x325
Seated DB Mil Press 3x10x45
Did these four lifts as a Giant Set, taking about 2 minutes rest between sets.
Core ABS

Started Atkins Diet with my wife yesterday and I think it's already effecting my strength levels. Will try to add more veggies to the overall scheme of things and see if that helps my energy.



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Wed Feb 27, 2013 8:18 am

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Yesterday, I went for a 2 mile walk and did DB RDLs for 3x12x35, 40, 45 and Single Leg Curls for 3x15x35. Felt really tired and lethargic. Checked my weight this AM and I lost 6.4 pounds since Saturday night's weighin of 230.2. This AM I was 223.8. Really need to get the weight under control, but this Atkins diet is kicking my butt right now. Today will be a rest day as my right knee is bothering me also. Hopefully, tomorrow I can get back to regular training. May need to add more comfort food to get my energy levels up so that I can train properly.



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Thu Feb 28, 2013 5:59 pm

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Today I played golf and then went to the gym and did the following:

Recumbant Bike for 20 minutes. Right knee was really sore to bend. Didn't think I could ride the Bike but once I got going, thrr knee loosened up. Still really sore.

Tri Push downs 4x12x75
DB Bicep Curls 4x12x20s
Side Lateral Raises 4x12x15s
Reverse Leg Raises 4x8

Felt OK except for the knee. It's starting to bother me again. May need another injection.....and then knee replacement....maybe. It will have to get bad.

Does anyone know of someone competing with knee replacement? Maybe just field events.



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Fri Mar 01, 2013 4:30 pm

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Knee was sore again today but went to the gym and did the following:

Warmed up on Recumbant Bike for 5 minutes. Did some lower body warmups as well. Knee felt better after warmup.

Machine Dead Lifts 20x220, 15x240, 10x260
Leg Press 3x20x255
Incline DB Press 3x15x45s

When I got done, then knee felt much better. Don't know why, but it did. I will stay away from Leg Extensions as they seemed to irritate the joint. See how it feels tomorrow. I was really worried about it last night. See how I feel.

PS The weight is coming off nicely for now. Down to 222.8 this AM. See if I can keep it going. Need to drink more fluids.



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Sat Mar 02, 2013 7:17 pm

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Very cold and windy here in FL today. Went to the gym and rode the Recumbant Bike for 25 minutes. After a 5 minute warmup, I did 10x20 seconds with 40 seconds rest. Did a 10 minute cooldown.

Knee felt a little stiff when I started, but loosened up quickly and felt OK till the end. See how I feel tomorrow.



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Sun Mar 03, 2013 2:36 pm

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PLated terrible golf this AM. Was 46 degrees here in sunny SW FL. Was bundled up and couldn't swing the club.....but it was golf...

Went to the gym this afternoon and did the following:

Bench Press and Lat Pulls were Supersetted
Bench 10x135, 150, 165, 180, 195, 210, 6x225, 12x180
Lat Pulls 10x90, 100, 110, 120, 130, 140, 6x150, 12x120
Finished with Core ABs

Felt pretty good. Wanted to give my knee some rest today...so no leg work. Will get legs and bike in tomorrow.



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Mon Mar 04, 2013 6:46 pm

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Master Masters Athlete
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Played golf this AM and went to the gym tonight and did the following:

Rode the Recumbant Bike for 20 minutes. Threw in some 1 minutes accelerations (5) and pushed the tempo. Got 5.5 miles in 20 minutes. Got a good sweat going.

Leg Press 5x15x275 with 30 seconds rest.

Knee felt pretty good. Still don't know what was up with it last week. Will try to get a Bike ride in tomorrow. No lifting tomorrow, so the Bike will be the major workout. Will also try to incorporate some running drills back into the workouts....if the knee holds up.



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Tue Mar 05, 2013 2:36 pm

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Master Masters Athlete
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Today was very windy ....again ....for my ride. Rode 10.1 miles on the road bike in 36:27. Tried to get my best time of 35:47, but to no avail. Rode hard and stayed in one gear most of the way. My tempo was good, but I always finish into the wind and it got me again. All in all, it was a good training day. Wanted to get some running drills in after the ride (A/B Skips), but the legs were gone. See how I feel tomorrow and maybe add them back into the program. Knee feels OK today. Weight is holding steady.



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Tue Mar 05, 2013 11:52 pm

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Joined: Tue Jul 14, 2009 9:37 pm
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Location: Lafayette, OR

danw34 wrote:
When I got done, then knee felt much better. Don't know why, but it did. I will stay away from Leg Extensions as they seemed to irritate the joint. See how it feels tomorrow. I was really worried about it last night. See how I feel.



This rang a bell with me. I read on an acl recovery site that machine leg extensions stress the knee in an abnormal way and to avoid them. I'll try to find the link.



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Wed Mar 06, 2013 6:38 pm

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Master Masters Athlete
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Thanks Fidel....will be staying away from the leg extensions. Knee feel pretty good right now.

Kind of took the day off as I went several days without a break. Felt like I had to do something so I went to the gym and walked on the treadmill for 23 minutes at varying inclines up to 15 degrees. Broke a nice sweat.

Tomorrow I wil play some early morning golf and try to get a total body lift or ride in depending on how I feel. Family coming for a visit...so that means lots of food and adult beverages...lol.



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Fri Mar 08, 2013 3:03 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 611

Played decent golf today and then went to the gym and did the following:

Lat Pulls and Bench were supersetted with about 90 seconds rest between sets.
Bench 15x135, 3x15x180
Lat Pulls 15x90, 3x15x120
Incline DB Press 3x12x45s
One Arm DB Rows 3x12x50

Felt pretty good after the workout. Tomorrow I Will get a Bike ride plus a Leg workout.



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