masterstrack.com

The No. 1 site for masters track discussions

Login | Register

Post new topic Reply to topic  [ 956 posts ] 

Wed Apr 25, 2012 5:20 pm

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

Thought I'd try something different with my Strength Training
Modified Man Maker Leg Press - strated with 40 instead of 50 reps to see if I could make it.
40x225, 30x250, 20x275, 10x300, 10x300, 20x275, 30x250, 40x225 ( Probably could have started at 50 reps and gone 10 and back, but still thought my heart was going to explode. It was hard...cramping at the end)
Single Leg Hamstring Curls - 5x8x35
Tried DB RDLs but cramped both hammies on the 3rd rep and stopped.

Rode the bike for 4 easy miles. Not much wind for once, but legs were shot.

Go on vacation starting tomorrow. Will try to get to a gym, walk, and maybe borrow my son-in-laws bike. We'll see. Weight this morning was 226. Coming off steadily and fitting into clothes I've not worn for 2-3 years. Looking forward to getting a new wardrobe when the time comes. Legs feel much stronger, I attribute that to the bike and strength training. Upper body is starting to take shape as I can begin to see abs that have been covered for some time. Wish me well for the next 12 days...lol.



Top Top
  Profile

Thu Apr 26, 2012 11:00 am

Offline
Master Masters Athlete
User avatar
Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

Great work Dan. Keep it up!! Don't get too crazy on vacation.

_________________
M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



Top Top
  Profile

Sat Apr 28, 2012 6:05 am

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

The last two days have been driving from SW FL to S NJ. A mere 19 hours behind the wheel. NO workouts and ate fairly well. Weight stayed close at 227 this AM. Will try to get a walk and some knid of lift in today. Will Post later.



Top Top
  Profile

Tue May 01, 2012 11:10 am

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

Finally found a gym to workout in.
Monday's workout - Strength Training - all Free Weights
Bench Press - 10x135, 5x6x185, 10x135
DB Incline Press - 4x8x45s
Incline Flys - 3x8x25s
Tri Push Downs - 3x10x70

Walked on the Treadmill for 25 minutes at 3.4 mph at various incclines up to 15%.

Felt good to get back to a lift and a good sweat. Will post Tuesday's WO later today.



Top Top
  Profile

Tue May 01, 2012 2:19 pm

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

Tuesday's WO
Strength Training
Lat Pulls - 10x100, 5x6x130, 10x100
Seated Cable Rows - 8x130, 3x8x140
Rear Delt/Row - 4x8x140
Bi/Hammer curls - 6x6x30s, 6x6x25s

Rowing Machine - 3 minute warm-up followed by 5x30 seconds with 1 minute rest between sets.

Felt strong today. The rowing was a nice change up. Tried to run on the treadmill, but my knee didn't feel right. Need to keep building overall strength and add cardio as I go along . need to build to easy running as leg strength comes around.



Top Top
  Profile

Thu May 03, 2012 11:44 am

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

Wednesday Rest

Thursday WO
Strength Training
Leg Press - 4x8x315 w/10 seconds rest ( Tabata Style)
Single Leg Ext - 3x8x35, 20x20
Dead Lifts - 4x8x135
RDLs - 4x6x135
Incline DB Press - 3x15x45s
Bench Press - 5x8x135 (Tabata Style)
Tri Push Downs 3x12x60

Cardio was the Rowing Machine. After a 3 minute warm-up, 6x30 seconds hard with 1 minute rest. Added another 30 second burst, felt pretty good after the workout.

Trying not to have this vacation wreck my progress so far. Really don't know how my weight is holding up as I don't have access to a scale on a daily basis. Hope is to maintain until I get home next Tuesday and then get back to serious training again.



Top Top
  Profile

Fri May 04, 2012 12:19 pm

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

Thursday's WO
Strength Training
Lat Pulls - 10x90, 8x120,110,110,100, 10x90. Worked on a wider grip for these sets.
Seated Cable Rows - 4x8x140
Rear Delt/Rows - 10x90, 4x8x110, 10x90
Bi/Hammer Curls - 8x8x25s/ 6x6x25
Standing Cable Curls 10x40

Cardio/ HIIT Training
3 minutes warm up on the rowing Machine and then 6x30 seconds hard with 60 seconds rest.

Felt really strong today, especially on the rows. Could have done more reps rowing but didn't want to push too much as the rowing was a change in exercise. I feel that the rowing will help with the bike when I get back from vacation. I still feel that the more overall strength that I gain the better I will feel when I transition to some running. Still working on building leg strength that will carry over.



Top Top
  Profile

Sat May 05, 2012 5:27 pm

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

Saturday's WO
Didn't have access to the gym so opted for a carpeted basement of my daughter's home and did some home plyos. Had enough room for -
A skips -4x16
Butt Kicks - 4x16
1/2 Squat Jumps - 4x20 seconds w/ 10 second rest (Tabata Style).
Jump and Reach - 4x20 sec.
Double Heisman - 4x20 sec. Taken from P90X
Leg Swings - 2x30 sec.
Squat Jumps w/ 180 degree turn - 4x20 sec.
Body Weight Squats 4x20 sec.
Sprinting vs The Wall - Hands against the wall and form running - 4x20 reps
50 pushups

Thought this would be an easy WO but w/ 10 second rest intervals , I thought I was going to throw up. Didn't take very long to do but my legs were shot at the end. Struggled with the pushups, took me 4 sets, legs were of no support.

This will be my last WO till I get back to FL as we have First Communion tomorrow and travel Monday and Tuesday.

Good news was my weight held at 227......so far. Will try to be good tomorrow.



Top Top
  Profile

Tue May 08, 2012 7:08 pm

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

Two days of driving and we are back home in FL. Tired and stiff and a little sore. Thought I would ride the bike and rode for 5.5 miles total. In the ride , I did my short 4.1 mile time trail to see where I was in training. The ride was steady, but felt sore and tired. Could not push the last 1/2 mile as I usually do. Just rode to finish. When I checked the clock, I rode 16:34. Best time prior was 16:48 and I felt strong during that ride. I guess the 30 second bursts on the rowing machine kept me fit. I am looking forward to getting back to serious training starting tomorrow. Will check the weight also to see where I'm at.



Top Top
  Profile

Wed May 09, 2012 5:59 pm

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

Took notice last that my tires were low. Only had 30 lbs. of pressure ( should have about 110)....no wonder I felt that it was a hard ride. It was like riding in sand.

Tonight's workout was the same as last night's...5.5 miles total with a 4.1 Time Trail. Rode tonight's TT in 15:55. Really felt strong and probably could have gone faster. I was happy with the time. Bettered last night's 16:34. I feel stronger and my weight was steady after 2 weeks of not really being conscious of my diet. My surgery is the 29th of May and I am going to really try to get under 220 without starving myself.

After the ride, I did 5 sets of pushups (20) supersetted with assisted pullups (15) with about 2 minutes rest between sets. Good workout tonight.



Top Top
  Profile

Thu May 10, 2012 6:09 pm

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

Started late tonight with my workout. Only rode 3 miles as a warm up for my leg workout.
Leg Press - 20x225, 250, 275, 300, 300, 275, 250, 225
Single Leg Curls - 4x8x35
Walk 1 mile easy.

Legs were toast after this workout. Feel good and weight is going down again...hope it keeps up...or down...lol.



Top Top
  Profile

Fri May 11, 2012 5:44 pm

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

Rest day except for some bad golf....lol.

Felt sore and stiff from yesterday's leg work out. Hope I feel better tomorrow and will try to ride tomorrow along with a chest workout.



Top Top
  Profile

Sat May 12, 2012 5:35 pm

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

Rode 6.4 miles in a strong and steady ride. Time was 25:50. My previous best was 28:41. Felt really strong and my legs were strong the whole way. Could have gone faster but I just wanted a steady ride to the finish.

Strength Work Out
Super Sets of 21, 15, 9 reps on the Bench @ 165 and Lat Pulls @ 120. The Bench was too easy and I need to pump up the weight. The Lat Pulls were a different story as I struggled with the weight and reps being that high.
Super Sets of 15, 12, 8 of Incline DB Press @ 45 and Chest Supported DB Rows @ 40. The Press was about right and the Rows could have been a little higher.

Overall, I feel that my strength is good and getting better and my cardio ( the bike) is also getting better. If anyone has some suggestions, I would like the imput. Also, my weight is down to 224 this morning....again, I hope it still keeeps going down. Would really like to get under 220 for the surgery or lower if possible without hurting my strength and conditioning.



Top Top
  Profile

Sun May 13, 2012 4:45 pm

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

Was all set for an 8 mile ride....got in 4 miles as the skies opened up big time. Ride was 15:30. Not bad the tempo was strong and I felt great. The last mile was in pouring rain and I didn't want to push my luck. Went to the gym.

Stregth Work Out
Leg Press - 4x10x275 Tabata Style - 10 seconds rest while supporting the weight in a semi extended position.
DB RDLs - 8x40, 45, 50 ,50
Leg Press - 8x325, 350, 375, 400 with about 30-45 seconds rest
Shoulder Press PTA -25x40....took 2 sets of 16 and 9
Super Set of Bicep Machine Curls and Tri Push Downs. Bis 10x60, 70, 60 and Tri 10x75, 80, 80
AB Core work

Good workout considering that I didn't get my full ride in. Legs are getting stronger as my Tabata work was the highest to date and I felt that I could have done another set or so...but I knew what else I was going to do, so I kept it at 4 sets.

Weight is down to 223 this morning and I still feel good. Not losing strength, in fact I think I'm getting better.....hope so.



Top Top
  Profile

Mon May 14, 2012 5:20 pm

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

No lifting today as I was really sore in the legs. Knees were sore most of the day and I took no motrin.

Did ride the bike for 7.8 miles. Two loops of 3.9. 1st loop was 15:36 and the total time was 30:34. 2nd loop was faster. I really pushed the last 1/2 mile and was pretty tired at the end. Did feel strong though the whole ride.

Will get back to the weights tomorrow. Weight was 221 this AM. Still feel good and weight loss is not hurting me. I do need to rest every few days to recharge the body, but as long as I feel good I will continue to push the envelop.



Top Top
  Profile
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 956 posts ] 

All times are UTC - 8 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 33 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum

Moderators: Jess, trackinfo, Ken Stone, Larry Barnum


Search for:
Jump to:  
cron