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Skipped the bike tonight and went to the weight room w/o my wife. Wanted to see where I am in strength.

Machine Bench Press 15x120, 12x135, 10x150, 8x165, 6x180. The last set was really tough.
Wide Grip Lat Pulls 4x12x95.
Leg Press 12x225, 250, 275, 300
Seated Leg Curls 3x12x65

Wanted to get a full body lift in and did. Felt good at the end of the workout. Didn't have a full pump on, but was getting there. Need to work more strength training into the program, but not too much that I can't lose weight.

Got a set of P90X discs and I am seriously thinking of trying the program to build total general strength and flexibility. I am 65 and might not be able to do all the exercises, but I also have pretty good strength to start with. Does anyone out there have any thoughts on this. Imput would be greatly appreciated.

Also last nights ride was 36:22 not 26:32. Still better by a lot.

Thought I would break up the workout into an AM and PM session. The AM WO was 5.5 miles in a steady and easy ride in 20:44. Played 9 holes of golf (shot 45....not bad for me) and then hit the PM session. Again it was 5.5 miles in 20:27, but the 1st 4.1 miles was my Time Trial course in 14:06. Was trying to break 14 minutes, but ran out of gas in the last 1/2 mile. Was really sucking air at the end and just could not will myself to go faster. Still it was a PR and my legs are getting stronger. Tried to do some running drills but the legs were toasted. Good day of training.
Any thoughts on the P90X workouts?

Today was a great day for working out. Started in the gym with auxillary exercises.
Side Pulls (like a golf swing) 3x8x65#
Side Walks ( like a side shuffle only walking, 5 steps out and back ) 4x70#
Front & Back Walks ( 8 steps out and back) 8x70#
Standing Press (like a bench press but standing and using a bar on cables ) 2x5x180. This was
hard as it took a lot of balance and the bar was moving around. Lots of stability.
Seated Rows 25x180 again I think the machine is light on resistance.
In&Out Bicep Curls 16x25

Bike for 10.1 miles. Wanted to break 36 minutes and I rode it in 35:54. Averaged 17 mph with a top speed of 20.7. Was really moving and felt strong, but I am starting to come up against my best efforts physically. Need a stronger base and more strength, but was really happy with the time.

Finished with walking and running drills. Side Lunge and Turns 14, Knee Pops 24, Butt kicks 24, 2xA Skips for 18 strides, Side Shuffles 2x18, Leg Swings 18. Felt really good after these add on exercises. Did them right after my Bike ride as a cool down. Will see how my legs feel tomorrow

Hi Dan....I'm a thrower, so I have not tried P90X myself. But I have two friends in their mid-40's who have done it. They're not track athletes -- one is a tennis player, the other a baseball pitcher. The tennis guy is not tough enough to handle the workouts, but the baseball guy got some great results from P90X. Really transformed his body. Not sure how it affected him athletically since he was already a pretty hard throwing pitcher for his age, but it certainly didn't hurt him.

But I have no clue how useful P90X is for track athletes.

One thought, you're 215 lbs....why don't you try the throwing events -- shot, discus, hammer and/or weight? Not all throwers are big (I weight less than you), and the implements get lighter as you get older.

I follow your training log here regularly -- you're doing great!

Greg

Greg,

Thanks for the imput. I'm looking to use the P90X workouts to help me lose some more weight as well as help with power and explosiveness. That all would work in the weight events also. Being an old sprinter/hurdler back in the day, I still gravitate towards running the sprints, but I need to lose more weight. I think my strength is still good, but i need more functional strength to help with running.

I will give some thought to throwing. Have also thought of multi-events, but I'm terrible at the vault and haven't HJed in years.

Thanks again.

Dan

Needed to ease up a little today. Legs were a bit sore from yesterday. I think it could have been from the auxillary exercises and also adding the warm up exercises after blasting my ride.

Today was an easy 8.1 mile ride in 31:11. Really took it easy as I was hurting. Finished with warm up exercises and added a couple of new ones. See how I feel tomorrow.
Knee Pops 24, Butt Kicks 24, Walking Lunges 14, Side Lunges 14, 2x A Skips 24, 2x B Skips 24, 2x Side Shuffles 20, 2x 35-40 yard Striders.

Legs are sore....did I mention that. See how tomorrow goes, maybe rest.

Took Saturday and Sunday as rest days, which doesn't help my weight. When I rest more than one day, the weight just magically reappears...lol. Today I rode the bike 11.5 miles in a pedestrian 42:44. This was my longest ride to date in miles and time. Wanted to add a little more distance to see how it feels. Didn't really push the pace but stayed steady through out the ride.

Finished with my warm up drills. Tried to stride a 40 or so and the knees really bothered me on the 1st one, so I dropped the second. Ended with 3x30 second pillar bridges with 30 seconds rest. Felt Ok today. Will try to get a ride and a lift in tomorrow.

Started in the gym today.
Machine Bench Press 15x120, 12x135, 10x150, 8x165, 6x180, 10x135
DB Incline Press 25x35# ( 20, 5)
Lat Pulls Wide Grip 5x105
Chest Supported Rows 25x30# (15, 10)
Leg Press 15x200, 225, 250, 275, 300
Seated Leg Curls 3x12x65

Biked 5.5 miles total with the 1st 4.1 miles Time Trial in 14:16. It was very windy. Tried to conserve energy when riding with the wind but that was too short a time. The last 1/2 mile was dead into the wind and I just couldn't finish as hard as I wanted to finish. Legs gave out in the last 150-200 yards. The last 1.4 miles was a cool down. I guess the leg work that I did took away from the ride.

Finished with running drills. Knee Pops for 24, Butt Kicks for 24, A Skips 2x 20, B Skips 2x20.

Was really tired at the end of the work out. Legs were shot. Upper Body felt OK but now that I have rested and eaten, I'm still very tired. Today was a hard day of training.

Have mtgs. this afternoon so I'm switching my WOs to the mornings for the next few months. I'm not really a morning person so here goes.

Legs were really sore from yesterday's lift and time trial. Rode 8.1 miles in 30:04. It was an effort to get the work out in today. Legs did not get loose at all during the ride and again it was windy. I like the wind when it's behind me, but riding into it is quite a bit different.

I'm lookoing at starting the P90X workouts next week if I can muster up the strength. See how I feel after a few days of those. Will ride the bike in the evenings, but only a few miles as to not burn out.

Strength Training
DB Incline Press 3x12x45
Lat Pulls Wide Grip 3x13x110
DB Curls/Hammer Curls 2x16x20
Tri Push Downs 2x15,12x75

Walked 1.6 miles.

Gave the bike a rest tonight, although I know why I don't like walking on the sidewalk. My knees were sore after the walk. Should have walked on the treadmill. Legs have been sore and tired since my work out the other night. Thought I would change it up a little today and see how I feel tomorrow.

Today's workout was 2 loops of the 3.9 mile course that I ride. Took 5 minutes rest between loops and rode hard. Previous best time was 13:57. That was my goal to get under that time. Basically rode in the same gear and tried to maximize my effort. The 1st 3.9 m. loop was 13:14. Really went after it , although I think I could have gone faster. Just wanted to get the time. Took 5 min. rest and the 2nd loop time was 13:41. Started slow and felt tired, but picked it up on the second half of the ride and really turned it over. Legs were very shakey at the end of the second ride. This was a power and speed day and it felt good to be that gassed at the end of the two rides.

Finished with warm up drills. Knee Pops 24, Butt Kicks 24, Walking Lunges 2x10, A Skips 2x20, B Skips 2x20. Walking Leg Swings 2x20, Striders 2x30 yards. Pillar Bridges 3x30 seconds.

This was a great workout day for me. Haven't felt like this in a long time. I think that I am getting stronger and faster in all that I do, like adding more to the warmup drills, transitioning to a running workout. I will eventually have a bike day and a running day, if all goes well.

Now time for a few beer replacement drinks......lol.

Took Sat. as a complete rest day. Today I played 18 holes of golf this morning and went to the gym tonight for a chest work out.
Machine Bench Press 10x135, 4x8x165
DB Incl. Press 4x8x40s
DB Incl. Flys 3x10x20s
Tri Push Downs 3x10x75

Although this doesn't seem like a lot of work, the last set of each exercise was starting to get hard. Got a good workout in today. Chest is starting to get tight.....I know that I pushed the bench in those last sets.

Was Raining very hard this evening so I went to the gym for my work out.

Strength Training
Wide Grip Lat Pulls 10x105, 4x8x125, 10x105 ( 3rd and 4th sets of 8 were hard)
DB Chest Supported Rows 3x10x35s
Rear Delt Machine 3x8x65
DB Bi/Hammer Curls 2x16x20s
Leg Press 4x225 Tabata Style
Leg Press 8x300, 325, 350 w/ 30 seconds rest.

Warm up Drills in the Cardio Room Knee Pops 2x24, Butt Kicks 2x24, Walking Lunges 4x10 steps, A Skips 2x24, B Skips 2x24.

Didn't really get any cardio in today and maybe not Tuesday or Wednesday as I'm traveling to see the Dr. who did my surgery. Have to go to Orlando tomorrow night for visit 1st thing Wed. AM. Hope all goes well and he gives the clearance to get back to normal activities.....lol.

High School Football practice started yesterday, so my WOs are a little mixed up. Got my ride in this morning. 11.6 miles in 44:20. My legs were very heavy today and didn't really get lose during the ride. That and the wind seemed to be in my face no matter which direction I was going. This was a work out that I got in to just get in. Finished with Knee Pops 2x24, Butt Kicks 2x24, A Skips 2x24. Was fininshed after that. At least I got the WO in. Hope I feel better tomorrow. Leave for Orlando tonight, see the DR. tomorrow early , come home for practice, and hopefully get a workout in the evening.

Drs. visit went really well. Now to get back to regular training. Went to the gym tonight late for a chest workout to see where I'm at strength wise.

Machine Bench Press 8x140, 6x185, 4x195, 3x210, 3x225, 3x230, 3x235
Machine Flys 3x8x115
DB Incline Press 15x35, 12x35, 10x35, 8x35
Reverse Tri Press 3x8x50

Felt pretty good after the bench. Will try to work more on power and pure strength. Not a bad WO for the time I had.