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Fri Nov 20, 2015 11:09 am

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Played good Golf on Wednesday. Took yesterday as rest. Today, I rode with a group and really hung in there during the first few miles. Set a couple of PRs along the way. Drafting really helps. Burned myself out trying to keep up.....lol. The ride home was tough as the wind was dead in my face. Overall, a good workout. Legs feel tired but good.



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Sat Nov 21, 2015 5:55 pm

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Today, I went to the gym and did the following:

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

Then the following:
Leg Press 1x345, Dead Lifts 10x200, LP 1x345, DL 20x190, LP 1x345, DL 30x140, LP 1x345.
Bench 2x225, Incline DB Press 10x35s, BP 2x225, Incl 20x35s, BP 2x225, Incl 30x35s,
BP 2x225.

Took little rest between sets and exercises. It was an exhausting workout. After the Leg Press and Dead lifts my HR was over 140. Thought I would never get to 30 on the DLs. Took about 2-3 minutes rest before starting the Chest Workout. Thought that 35s on the Inclines would be just about right.....it was. Last set was really hard and I could barely get the last 2 reps on the Bench. Very hard workout, but a good one. Whole workout took about 15 minutes or so to finish.



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Mon Nov 23, 2015 5:42 pm

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Still tired from Saturday's lift. No energy or strength to finish the whole workout.
Did the following:
Bench 10x135, Lats 10x90, Leg Press 10x215 as the warm up. Then 3 Rounds of 5 Lat Pulls at 150, 8 Benches at 195, 12 Leg Press at 275, and 15 Core ABs at 80. Wanted to go 5 Rounds but had no strength. Finished that and will rest from the gym till Thursday or Friday. Hope to get a couple of rides done in the mean time.



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Tue Nov 24, 2015 6:10 pm

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Did a steady 11 miles today. Very windy.....great when riding with the wind....hard when riding into it. Still a good workout. Knees still feel pretty good.



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Wed Nov 25, 2015 2:21 pm

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Did a group ride done today for a solid 13.5 miles. Felt good. Very windy....felt like I was a sail on the way back....sailing in the wrong direction....lol. Hopefully I can get an easy ride in tomorrow before stuffing myself with stuffing.....and turkey.



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Sat Nov 28, 2015 12:17 pm

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Rested on T Day and played Golf yesterday. Today I went to the gym and did the following:

Bench 10x180, Lats 10x90, Leg Press 10x215 as a warm up. The 3 Rounds for time of 21, 15, 9 Reps on the Bench at 180, Lats at 120, Leg Press 265. HR was at 154 at the end....very high for me. Very hard workout. Haven't done that WO in quite some time. Finishing time was 6:28.

Tomorrow will be morning Golf and then hopefully an afternoon ride.



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Tue Dec 01, 2015 6:20 pm

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Sunday was a Golf day.....not to bad for me. Yesterday was a rest day as my knee was really sore. Today I went to the gym and did the following:

Usual warm up then: 5 Round s for time of Lats 5x150, Bench 8x195, Leg Press 12x275. Core ABs 15x80......total time was 8:43.

Good workout. Was really tired at the end but not like the previous WOs. Will try to get a ride in tomorrow after some morning Golf....ah Life in Florida....lol.



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Wed Dec 02, 2015 1:54 pm

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Played some pretty good Golf this morning. This afternoon, I went for and easy 9.3 miles on the Bike. Knee is a bit sore and I tweaked my groin last night lifting. I could feel both as I rode.....but kept it easy the whole way. Just enough the work up a sweat. So far...so good.



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Fri Dec 04, 2015 6:18 pm

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Golf this morning. Tonight I went to the gym. Groin was still sore so no legs tonight.
Usual warm up and then :
Bench 3x10x180
Lat Pulls 3x10x120
Easy night. Just enough to get a small workout done. Hopefully tomorrow I can get a ride done. Groin doesn't hurt during a ride.



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Sun Dec 06, 2015 8:02 pm

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Yesterday was a solid 8 miles on the Bike. Today was just a go Golf day. Tomorrow I will try to get a ride and a lift if I can.



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Tue Dec 08, 2015 3:13 pm

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Monday's workout was a solid 8 miles on the Bike again. Better tempo yesterday. Hope to get a strength workout done later tonight. Will post when I get done.



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Tue Dec 08, 2015 7:42 pm

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Master Masters Athlete
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Went to the gym tonight and did the following:
Usual warm up, then:
Reps of 15, 12, 10, 8, 5 on the Bench @ 180, Lats @ 120, Body Weight Squats ( Leg Press was under repair), and Crunches. Total time was 7:23. Good workout. Pretty hard, but got it done.



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Mon Dec 14, 2015 6:07 pm

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Other than a few rounds of bad Golf....I rested....and gained weight. I will try to get going before the new year dawns....lol.

Tonight I went to the gym and did the following:
Usual Warm Up of Bench 10x135, Lats 10x90, Leg Press 10x215. Then super setted the following:
Bench 3x10x180 and Lat Pulls 3x10x120 no rest between sets and exercises. 2 minutes rest at the end.
Machine Dead Lifts 3x10x180 and Seated DB Military Presses 3x10x35s no rest . 2 minutes rest at the end.
Body Weight Squats 3x10 and DB RDLs 3x10x15s no rest. 2 minutes rest at the end.
Core ABs 30 reps at 80 pounds ( machine).

Good workout. HR was up and in full sweat. Will try tomorrow to get a Bike ride done. Maybe some intervals on the Bike or just a steady ride....see how I feel.



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Thu Dec 17, 2015 1:54 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Knees have been really sore the last couple of days. Today I went to the gym and di the following:
Usual Warm Up of Bench 10x135, Lats 10x90. no legs.

Incline DB Press 4x15x45s
Seated Rows 4x15x140

Super Setted the exercises with no rest till I was finished. Good upper body workout. See how the legs feel tomorrow. I think that the DLs and BW Squats just over did the knees on Monday. Really sore. Feel better today.



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Fri Dec 18, 2015 1:52 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Was raining today in sunny SW FL. Went to the gym and did the following:

Easy warm-up on the legs, then the following:
DB RDLs 3x10x20s. Rest was about 30 seconds.
Squats using a balance Bat from the cardio room. 4x10x20 pounds.....just to get the movement right. Took about 45-60 rest between sets.
Dead Mill Sprints 5x20 seconds with about 45 seconds rest......didn't think this would be that hard....lol. Really got the HR up in no time....lol.
Core ABs

Good work out....the legs feel pretty good right now....see how they feel tomorrow.



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