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Tue Oct 14, 2014 5:25 pm

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

Saturday, Sunday, and Monday were rest days except for some golf. This morning I went for an easy 8 miles on the Bike. Tonight I went to the gym and did the following:

Bench Press 5x21x135
Lat Pulls 5x21x90

Sets were Super-Setted with 1 minute rest between sets. Good workout but I could have used heavier weights as I was still feeling pretty good at the end. Overall, a good day.



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Wed Oct 15, 2014 6:49 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Today was just an easy ride on the Bike for 8.5 miles. Knees and legs felt a little stiff. Hope it goes away. Don't need to see the Dr. again......lol....although that's what happens to us old guys...lol.



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Thu Oct 16, 2014 5:37 pm

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

No Bike today. I went to the gym and did the following:

Leg Day
Leg Press 15x225, 245, 265, 285, 2x20x225 . All on the 90 second mark.
DB RDLs 4x8x30s

Overall, a very productive day.. Done in a very short time. I like the fast tempo of my workouts in the gym. Get a lot of work in a very short time period. I feel stronger than I have in the past and get a very good pump to boot. will continue this type of workout for a while and see how my body handles it....so far, so good.



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Sat Oct 18, 2014 7:22 pm

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Master Masters Athlete
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Friday's workout was 13 miles on the Bike. The last 6 miles were dead into the wind......very hard, but a good workout.



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Sat Oct 18, 2014 9:15 pm

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Master Masters Athlete
Joined: Tue Jul 14, 2009 9:37 pm
Posts: 108
Location: Lafayette, OR

I hadn't logged on in awhile. Good job Dan for staying consistent with your training. Summer came and went and I didn't play golf.

After track season ended, I started running 5k's. I think I ran 6 5k's. My best was 24:35 last weekend. Yesterday, I ran in the Nick Symmonds road 800. 3 years straight now. First year in 2:32, 2nd year in 3:22 (7 months post knee surgery), and this year in 2:51. A few more 5k's on the schedule and then back to track in the Spring. My body is holding up except my hamstring remains very weak.



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Sun Oct 19, 2014 5:37 pm

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

Fidel,

Good job keeping fit. I know that in time you will be back to speed. Take care of that hamstring. The 5Ks will help with your 400. You'll see a difference in the last 100 when you get back to regular training. You need to find time to hit that little white ball....it helps take out frustrations...lol.

Dan



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Sun Oct 19, 2014 5:40 pm

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

Golf this AM and to the gym tonight.

Bench Press 10x135, 8x5x195, 15x195. All sets were on the minute mark including the last set of 15. This was a test week and I found that I'm stronger than I thought.
Machine Flys 4x10x90 on the minute.

Overall, a good day.



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Mon Oct 20, 2014 6:36 pm

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

Group ride this AM for about 12.7 miles. Had a couple of strong segments on the ride but rode back into the wind agin which was hard. Maintaining tempo into the wind is a good strength good builder.....must have built a lot of strength today......lol.



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Tue Oct 21, 2014 4:37 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Gym tonight for a Back Workout.

Lat Pulls 10x90, 8x5x135, 8x135. All sets on the minute, last set was very hard.
Seated Cable Rows 4x10x140 on the 45 second mark, lays say was hard.

Overall, a good day. Lots of Back work in about 15 minutes. Again a test week, and I'm maintaining good strength. .......now if I can just stay the course and lose some weight I might be OK.



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Thu Oct 23, 2014 4:54 pm

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

Yesterday was to be a ride but things didn't workout for me....ended up being a rest day. Tonight I went to the gym for a Leg workout.

Leg Press 10x225, 8x5x315, 20x315 Sets on the minute. Haven't done 315 for a while so I thought that might be a test weight. Doing 20 reps on the last set tells me I'm a lot stronger than I think I am. Maybe could have done a few more, but didn't push it too far. Pleased with the program so far. Next weeks lifting will be a multi-lift week and then start over again with 4x25s again. Hope to add a bit more to the workouts.



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Fri Oct 24, 2014 2:26 pm

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

Morning golf and afternoon Bike ride for 14.6 miles. Good tempo, even ino the wind. Strong day. Felt really good.



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Sun Oct 26, 2014 1:00 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Morning Golf and then to the gym. Did a Crossfit type workout of 21, 15, 9 reps for time. Did Bench Press at 180 and Machine Deadlift of 220. Took a total of 5:15 to complete. Thought my heart would explode. Very difficult, but effective. Tomorrow will be a group ride.



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Wed Oct 29, 2014 7:43 am

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

Didn't get a workout in the last two days so this morning I did 8.9 on the Bike. Not much of a WO but did get a sweat going. Very in consistant with the WOs lately. Coaching is gettin in the way.....lol.



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Wed Oct 29, 2014 2:15 pm

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

Early finish to tonight's practice so I went to the gym and did the following:

Lat Pulls 15, 12, 10, 8 @ 120
Leg Press 15, 12, 10, 8 @ 275

These were Super Setted and done as quickly as possible. Total time was 6:10. Very good work in a short period of time.



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Thu Oct 30, 2014 7:39 am

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

Easy Bike ride this morning for 7.1 miles. Threw in five or six accelerations of about 40 seconds, rest was easy riding. Wanted to get some kind of work in today as our game is tonight. Hopefully get a ride in tomorrow before golf.



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