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Mon Dec 21, 2015 5:42 pm

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Played some Golf over the weekend and tonight I went to the gym and di the following:
Usual Warm Up of Bench 10x135 and Lat Pulls 10x90....then the following:

3 Rounds of on the Bench 10x180, Incline DB Press 15x45s, and DB Flys 10x20s, and DB RDLs 10x20s. No rest....just finish the workout. Felt good till the last of the RDLs and my back totally locked up. Could barely get back to the house afterwards. Back is hurting right now....very tender. My have to take some time off and will see the Chiro tomorrow if not better......getting old sucks....lol.



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Tue Dec 29, 2015 12:34 pm

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Master Masters Athlete
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After a week at the Chiro for my back.....and a solid weight gain over Christmas....I'm back at it...abet more slowly than before. Back was a mess for about 3-4 days. Chiro took care of that. Still a bit sore but functioning. Did an easy 6.5 miles on the Bike. Felt slow and awkward. Hopefully after a few days I will feel better. No lifting for a while to rest the back.



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Mon Jan 04, 2016 6:10 pm

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Did a couple of easy rides to finish last week. Rested over the weekend except for some golf. Today I went tot he gym and did the following:

Bench 10x135, Lats 10x90, Leg Press 10x215 as a warm up. Then the following:
4 Rounds of 12 Reps on the Bench x 165, Lats x105, Leg Press x235. Started the New Year easy to test my back. Didn't want a reoccurrence of the last time in the gym. Felt pretty good. Hopefully a ride tomorrow.



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Tue Jan 05, 2016 1:57 pm

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Got a ride in today. Started with about a 10 minute warm up and then did 6x30 seconds sprints, all out, with about a90 second to 2 minute rest. Finished with about 10 minutes spinning easy. Legs felt pretty good. Had the HR up there during the sprints. Good workout.



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Wed Jan 06, 2016 6:19 pm

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

Today I went to the gym and did the following:

Bench 10x135, Lat Pulls 10x90, Leg Press 10x215 as a warm up.

Then Reps of 15, 12, 10, 8, 15 for Dead Lifts x 135 and Incline DB Press x 45s. No Rest. Average HR was 128 with a peak of 146 and burned a good 186 calories in less than 15 minutes, including warm up. Good workout tonight.

Will try to get another Bike ride done tomorrow with intervals again.



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Thu Jan 07, 2016 5:58 pm

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Master Masters Athlete
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Hit the Spin Bike tonight at the Gym. Did 30 minutes with 6x30 seconds with 90 seconds rest. Good workout.

Tomorrow will be golf in the morning and a light lift in the afternoon.



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Fri Jan 08, 2016 3:39 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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After a decent round of Golf this morning, I went to the gym and did the following:

Bench 10x135, Lats 10x90, Leg Press 10x215 as a warm-up.

Then 4 Rounds for time of Lat Pulls 8x135, Bench 10x185, Leg Press 12x275, Core ABs 15x80......time was 8:18. Good workout. Took a couple of really deep breathes that slowed me down a bit....could have gone faster....I think! HR Peaked at 154 and averaged 128. Felt pretty good.

Hope to get an easy Bike ride done tomorrow.



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Mon Jan 11, 2016 4:30 pm

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Master Masters Athlete
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Really tired on Saturday so I took it and Sunday as rest. Felt pretty good today, so I went to the gym and did the following:

Warm up - Bench 10x135, Lats 10x90, Leg Press10x215.

Then 3x10 on the Bench at 180, Lats at 135, Leg Press at 275. took a 3 minute rest while I set up the next round of 3x10 on Dead Lifts at 155 and Seated DB Military Press at 35s. The whole workout took just a little over 11 minutes. HR was peaked at 154 and averaged 128. Good workout...felt it afterwards.



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Tue Jan 12, 2016 1:48 pm

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Master Masters Athlete
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Strong ride with 8x30 seconds sprints. Good workout. Tomorrow I want to get a bit longer ride with a steady tempo. See how I feel.



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Tue Jan 12, 2016 4:17 pm

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Master Masters Athlete
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My wife got me a Microsoft Fit Watch for Christmas. Measures everything...lol. Trying to get my steps for the day done so I went for a 1.1 mile walk in 18 minutes. Legs felt the pace. Will try to walk every day that I don't play golf.....lol.



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Wed Jan 13, 2016 1:59 pm

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Master Masters Athlete
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Just an easy 9.6 miles on the Bike. Felt good. Will try for a walk later if my knees feel OK.



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Wed Jan 13, 2016 5:21 pm

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Master Masters Athlete
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Walked a brisk 1.2 miles tonight.....just getting my caloric expenditure for the day.....lol.



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Fri Jan 15, 2016 6:00 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Knees were sore from the walking so I took yesterday as a rest day. Tonight I went to the gym and did the following:

Bench 10x136, Lats 10x90, Leg Press 10x215 as a warm up.

Then Reps of 21, 15, 9 on the Bench x180, Lats x120, Leg Press x275.
Followed by Reps of 15, 11, 9 on Dead Lifts x180 and Seated DB Press x35s.
Total time for the entire workout including the warm up was 22:20. HR average was 114 with a peak of 139. Very tired when I got finished. Good workout. See if I can get an easy ride done tomorrow.



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Sat Jan 16, 2016 12:30 pm

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Master Masters Athlete
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A little sore from last night's workout. But still went for a ride today. Covered about 8 miles in about 30 minutes with 8x30 second sprints. Legs were shot after the ride. Good workout today.



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Sun Jan 17, 2016 1:52 pm

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

Went to the gym today and di the following:

Warm up as usual. Then for time, the following:
Leg Press 25x255
Lat Pulls 25x120
Bench 25x180
Core ABs 25x80
Dead Lifts 25x160
Seated DB Press 25x30s
Core ABs 25x80
Bench 25x165 (15, 5, 5)
Lat Pulls 25x105 (20,5)
Leg Press 25x255
Total time was 13:27......very hard and very tired. Could not have done more. Knew I couldn't do the same weight on Bench and Lats, so I lowered the weight and still struggled. Very hard workout. May need an adult beverage to help recover.....lol.



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