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Thu Mar 03, 2016 2:34 pm

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

Walked 1.7 miles yesterday. Knees felt good.

Today I went to the gym and did the following:
10 minutes warm up on the Spin Bike. 3x15 Leg Press at 255. Dips 3x10, Seated Rows 3x10x115, followed by Rowing for 5 minutes with 4x30 seconds hard. Very taxing on the Rowing. Good workout.

Hope to get either a good walk done tomorrow or back to the gym. See how I feel.



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Sun Mar 06, 2016 3:02 am

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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The last couple of days I have 2.5-3 miles each day. Knees are a bit sore Will have to try to cut back on the walking and spend more time at the gym and the Spin Bike.



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Tue Mar 08, 2016 4:44 am

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

Took yesterday as a rest day so my knees would feel better. Today, I went to the gym and did the following:
Usual warm up, then:
Bench Press 4x8x175 and Lat Pulls 4x8x130, Super Setted with no rest. Time was 5:00.
Leg Press 25x225 and 20x265 with about one minute rest. Don't think I could have done any more. Legs were done.
Chest and Back were pumped after the effort. Legs were burning on the second set with very little rest. Good workout.



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Thu Mar 10, 2016 7:53 am

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

Walked 2 miles yesterday. Knees felt OK.

Today I went to the gym and did the following:
Bench 10x135, Lats 10x115, Leg Press 10x215 as a warm up. Then the following:
KB Swings 3x15x14 Kg
Incline Press 3x10x145
Leg Press 3x10x265
Rowing Machine 4x30 seconds with 45 seconds rest of active rowing.

Good workout! Total time for the workout was about 22 minutes. Got a sweat going.....lol.



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Sun Mar 13, 2016 12:31 pm

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

Friday I walked w total 2.75 miles. Saturday I walked a total of 5.8 miles. Knees were pretty sore last night. Only walked 1.5 miles today to rest them. Feel pretty good right now. Tomorrow I hope to get to the gym for a solid workout without a whole lot of walking....lol. Its Europe....they walk everywhere....lol.



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Mon Mar 14, 2016 6:27 am

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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 the following:

Bench 4x6x220 and Lats 4x6x150 with one minute rest.
Incline Press 4x8x175 and Seated Rows 4x8x145 with one minute rest.

Surprised at the weight that was able to lift today. Must be doing some thing right...lol. My weight is down to 220........Yeah! I have been walking a lot and eating much better. Things are looking up for now.....lol.



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Tue Mar 15, 2016 4:24 am

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

10 minutes on the Spin Bike for a warm up for 2.5 miles. Then the following:
3x20 KBs - 10 KB Swings followed immediately by 10 KB High Pulls on the two minute mark.
3x10x25 Single Leg Extensions......no rest between sets.
3x20x225 Leg Press with 45 seconds rest.
Good workout. Weight still holding at 220. Overall a good days. The walking is really helping with the weight control. Eating the same just walking 3+ miles a day.



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Mon Mar 21, 2016 11:27 am

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

Had a bad cold for a couple of days. Hope to get back to the gym tomorrow. Thursday, Friday and Saturday I walked about four to five miles each day. Knees have been holding up well so far. Have been using my Copper Fit knee braces and I think they really help.....at least according to Brett Farve they work.....lol.



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Tue Mar 22, 2016 4:15 am

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

Good day back at the gym. I did the following:
Bench 10x135, Lats 10x115, Leg Press 10x215 as a warm up. Then the following:
Bench 10x180, 200, 15x155
Lats 10x145, 160, 15x125
Bench and Lats were super Setted with about 90 seconds rest between sets.
Leg Press 3x20x225, 245, 265 with about sixty seconds rest.

Good day back.



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Wed Mar 23, 2016 11:56 am

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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 on the Bench, Lats, and Leg Press. Then I went to the Rowing Machine and worked for 15 minutes at a fairly steady tempo with 6x30 seconds at about 80% effort. That had the HR up pretty good. Worked up a good sweat. Felt good when I got done. Will walk tomorrow and try to get a lift done for Friday.



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Fri Mar 25, 2016 7:08 am

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

Went to the gym and did the following:
Usual warm up, then Bench 4x10x155, 180, 200, 155, Lats 4x10x115, 140, 160, 125.
Bench and Lats were super Setted with about one minute rest.
Leg Press 4x15x225 with 45 seconds rest. Groin was sore so I didn't push the weight.

Overall a good workout.



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Thu Mar 31, 2016 7:27 am

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

Had a game on Monday and was on a bus for a total of 18 hrs over two days.....ugh! Did walk a bunch. Went to the gym yesterday and did the following:
Usual warm up, then the following:
Bench 4x20x135
Lat Pulls 4x20x105
Leg Press 4x20x245
No rest between sets. All sets were super Setted and went station to station. Very hard. Last sets on Bench and Lats were very hard. Took extra sets to finish the 20 reps required. HR was elevated through out the whole workout. Very tired when finished. Very good workout.

Today I walked two miles. Hopefully tomorrow is a gym workout.



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Mon Apr 04, 2016 9:37 am

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

Walked a lot of miles........3-4 miles a day over the weekend. Today I got to the gym and did the following:
Usual warm up, then the following:
Incline Press 5x10x135
Seated Rows 5x10x130
Leg Press 5x10x275
Every exercise was done and moved to the next one with no rest. After the warmup, the whole workout lasted just about 15 minutes. Inclines were about right. Seated Rows and Leg Press could have been heavier.....but still a good workout. Felt good to get back to the gym. Hopefully I can get three good days in the gym this week and continue to walk. Weight is holding steady at about 220.



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Wed Apr 06, 2016 8:33 am

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

Yesterday was a total of 4 miles walking. Today I went to the gym and did the following:

Usual warmup then the following:
KB Swings 5x10x16 kilos on the minute.
Rowed 1500 meters.

Wanted to get an easy workout today and accomplished that. The KB Swings were very tiring but I got through them. The rowing was a good cardio effort, taking about 7:45 to finish. Again the rowing got the HR up there. Today was a good cardio / strength workout.



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Fri Apr 08, 2016 10:40 am

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

Walked a total of about 3.5 miles yesterday. Today I went to the gym and did the following:

Usual warm up , then the following:
Bench 4x6x225
Lat Pulls 4x6x165

Exercises were Super Setted with about 3 minutes rest between sets. Wanted to test my strength today and felt very good doing the Bench. Could have used more weight or added reps. Lats were good also. Could have also used more weight or more reps. Very excited about the workout. Not bad for an old guy.......lol.



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