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Fri Jan 22, 2016 7:21 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Have been going a hundred miles an hour this past week. I was offered and accepted the Offensive Line coaching position with a 1st Division American Football team in Austria. Will be leaving the middle of February and getting home the end of July. Everything is included. I think it will be a wonderful adventure. My wife gets to come over for 90 days and we plan to do some traveling after the season is finished. I will post when I have time.

Today I went to the gym and did the following:
Usual warm up then 5 sets of 10 reps on the Bench at 180 and Dead Lifts at 180. Took very little rest and got done quickly. Good work for not working out for a few days.



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Sun Jan 24, 2016 2:08 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Went to the gym and did the following:

Warm up as usual, then 15, 12, 10, 8 Reps on the Bench at 195, Lats at 135, Dead Lifts at 200, and Body Weight Squats.....done in 12:38....very tired. Great workout...don't think I could have done any more.



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Mon Jan 25, 2016 6:36 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Went to the gym tonight and did the Spin Bike and Body Weight Squats.

After a 5 minute warm up, I did 4x3 minutes hard followed by 15 BW Squats. Really got the HR up for this short workout. Got about 4.1 miles total on the 3 minute reps. A lot harder workout than I thought it would be. Legs were pretty gassed.



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Tue Jan 26, 2016 5:55 pm

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

Went to the gym tonight and did the following:

Usual warm up, then 3x15 reps on the Bench at 180, Lats at 120, and Dead Lifts at 200. Harder than I thought it would be. Took 30 seconds rest after each round. Wanted to do 4 rounds but was exhausted after 3.....took the rest instead...lol.



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Wed Jan 27, 2016 5:03 pm

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

Went to the gym today and did the following:

Usual Warm up, then sets of 20, 17, 13, 10 reps of 20# KB Swings on the 2 minute mark, followed by sets of 15, 12, 8 reps 35# Seated DB Presses with 30 seconds rest. Wanted to get another set of 10 Presses in there but arms and shoulders just quit on me. I am now feeling very sore and tight....can't wait to see how I feel tomorrow....lol.



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Sat Jan 30, 2016 7:30 pm

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

Legs were Killer sore from the KB Swings on Thursday and Friday. Did a couple of Body Weight Squats on Friday and that seemed to help a lot. Today I went to the gym and did an easy 15 minutes Spin on the Bike and 6x20 seconds Dead mill runs on the treadmill. Just enough to work up a sweat.



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Tue Feb 02, 2016 5:57 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:

Usual warm up, then 5x15 KB Swings with a 20 pound KB on the 2 minute mark. The 3x10x180 on the Bench. Thought the KB work would be easier than it was on the 2 minute mark. HR was really up there. Thought the lasts et , my heart would explode.....lol. Did the Benches with about 90 seconds rest. A lot more rest than usual. Still the workout was a good one. Worked up a solid sweat.



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Thu Feb 04, 2016 6:03 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Yesterday was rest except for some morning Golf. Today I was pressed for time so I did 5 Rounds of 10 Reps of Pushups, GH Raises, Leg Lifts, and Body Weight Squats. Time was 7:58. Good workout for the time that I had. Worked up a good sweat and HR was fairly high. Wasn't totally exhausted when I was done, but still got a decent workout. Needed an easy day but still work was done.



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Fri Feb 05, 2016 2:18 pm

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

Played average Golf this morning and then went to the gym this afternoon and did the following:

Usual warm up, then 5 Rounds of 15 Reps of Dead Lifts at180 and Seated DB Presses at 30#. Finished with 10 minutes on the Spin Bike. Good workout today. Total time for the workout was about 18 minutes including warm up . Very tiring!



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Tue Feb 09, 2016 2:44 pm

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

Went to the gym today and had a great workout. Did usual warm up of 10reps for Bench at135, Lats at 90, and Leg Press at 215. Then hit the Spin Bike for 10 minutes and 2,5 miles. Following that, I did KB Swings with a 20 pound KB for reps of 20, 17, 15, 13, 10 on the 2 minute mark. Very tiring but moved to the weights for the following 3 rounds of 10 on the Bench at180, Lats at 120, and Leg Press at 275 on the 2 minute mark. The whole workout took less then 25 minutes. Very good workout. Felt great.



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Fri Feb 12, 2016 1:58 pm

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

Walked a couple of miles the last two days but no formal workout. Today, I went to the gym and did the following:
Usual Warm Up of Lats 10x90, Bench 10x135, Leg Press 10x215. Then 5 Rounds for time of Lats 5x150, Bench 8x195, Leg Press 12x275, Core ABs 15x80. Final time was 8:28. Then 20# KB Swings for 4x10 with 20 seconds rest. Very tiring. Good workout. HR was consistently elevated for the whole WO. Good effort today.....see what I can do for the next couple of days.



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Sun Feb 14, 2016 4:30 pm

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

Went to the gym tonight and did the following:
Warm up - Bench 10x135, Lats 10x90, Leg Press 10x215.
Then 5 Rounds of 10 Reps of the Dead Lift at 220 and Seated DB Presses at 40s on the 2 minute mark. Followed that up with the Bench for 10x180, 10x195, 10x210, 5x225 on the minute. Couldn't do another Rep. I was totally done at that point. Good workout.



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Tue Feb 16, 2016 2:10 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, Lats 10x90, Leg Press 10x215 as a warm up, the 5 Rounds of 10 Reps on the Bench @ 195, Lats @ 120, Leg Press @ 275. No rest, just get it done. Didn't get a time on it but it was a solid workout.

This was my last workout here in Florida before I go to Austria. I leave tomorrow and will get there on Thursday morning and coaching at night. On the Run....lol. Hopefully I will find a gym quickly and get back to it. I'll have to see if they have any Spin Classes or I get a cheap Bike to use while there. The Adventure Starts.



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Thu Feb 25, 2016 8:57 am

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

Have been walking quite a bit here in Austria. Found a gym and on Monday did 10 minutes on the Bike as a warmup, then 3x15 KB Swings with a 12 kilo KB with 1 minute rest. Did 2x10 on Bench at 165, 2x10 Lat Pulls at 110, and Assisted Dips 15 Reps at 45 kilos assist.

Today, I did Bench Press 5x10 and Lat Pulls 5x10 super settled.

Had a chance to weigh myself and I have lost 7 pounds since arriving I am eating more carbs than I thought would but still losing weight. The food is real food.....no preservatives and not near the sugar as in the US. Really enjoying myself so far.



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Tue Mar 01, 2016 6:06 am

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

Went to Italy for a camp over the weekend and did a lot of walking. Rested yesterday and today went to the gym and did the following:
10 minutes on the Bike as a warmup. Then Leg Press at 225 for 15 reps. 5x10 KB swings with 14 kilo KB on the minute. Bench Press 5x10x175 and Lat Pulls 5x10x115 super settled with 1 minute rest between sets. Good workout. Good to get back in the gym.



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