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Mon Apr 11, 2016 12:33 pm

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Master Masters Athlete
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Walked a bunch of miles over the weekend. Today I went to the gym and did the following:
Usual warm up then the following:
100 KB Swings with a 16 kilo KB. Took several sets to complete, very hard. HR was extremely elevated. Hit 154 at one point. Very high for my age bracket.
Bench 2x10x185
Lats 2 x10x145
Leg Press 2x10x275

Very hard work today. According to my Microsoft Fit watch I burned 310 calories in about 24 minutes. Very hard. Took a couple of very deep breathes to recover.....lol.



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Thu Apr 14, 2016 6:53 am

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Went to the gym today and did the following:
Usual warmup, then the following:
Bench 5x5x225
Lats 5x10x145
Bench and Lats were Super Setted with 1 minute rest between sets.
Leg Press 20x225, 15x275, 10x315 with 1 minute rest between sets.

Good workout today.



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Sat Apr 16, 2016 4:09 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:
One mile walk and usual warmup with weights, then the following:
KB Swings x 16 kilo KB x 110 reps. Did sets of 3x30 and 1 set of 20. Very good workout! Took about 90 seconds to two minutes rest...........not enough rest.....lol.
Walked another mile to finish.
Good day, had a great sweat going. Weight is holding steady at just under 220 and knees feel relatively good.



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Tue Apr 19, 2016 6:14 am

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

Great weekend for walking.......lol. That's what they do in Europe.

Today I went to the gym and did the following:
Usual warmup, then the following:
5 Rounds of 12 Reps on the Bench at 165, Lats at 135, and Leg Press at 255. No rest. Tiring and used multiple sets on the Bench and Lats to finish the last sets. Great workout.



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Thu Apr 21, 2016 5:34 am

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

Lots of walking yesterday. Today I went to the gym and did the following:
Usual warmup, then the following:
KB Swings 5x15x16 kilos on the two minute mark.
Incline Press 3x10x155 with 90 seconds rest.
Leg Press 3x12x265 with one minute rest.
Overall, a good workout. The KBSwings were a gasser to get started. Everything else was bonus time. Legs were done at the end of the workout.



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Mon Apr 25, 2016 6:55 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 warmup, then the following:
5 Rounds of Lats 5x150, Bench 8x185, Leg Press 12x275. No rest. Last sets were hard. Good work.



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Wed Apr 27, 2016 1:15 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 of Bench 10x135, Lats 10x115, Leg Press 10x215. Then the following:
130 KB Swings with a 16kilo KB. Did multiple exercises. Swings - two arms, one arm, cleans, curls and presses, snatches. Very tiring. Peak HR was 138 with an averag HR at 121. Took little rest. Done the entire workout in 20 minutes. Was completely done in by the end of the workout. Will rest tomorrow except for walking, which I'm getting about 3 1/2 miles or more a day. Will try for a good workout on Friday. Weight is down to 215 or so. Things are looking good as my knees are staying pretty good.



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Fri Apr 29, 2016 2:25 am

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

Thought I would take an easy day today......100 Push Ups and 100 Body Weight Squats......ugh!!!



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Tue May 03, 2016 12:58 pm

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

Traveled to Vienna this past weekend for a game. 8 hrs on the bus each way.....I was exhausted. Today I went to the gym and did the following:
Usual warmup and then 4 Rounds of 10 reps on the Bench at 185, Seated Rows at 145, and Leg Press at 275. Had the HR up there and took almost no rest between each exercise. The whole workout, including the warm up, took less than 20 minutes. Good workout today. Hopefully I can get back to the gym tomorrow for some KB Swings.....lol. Need to get some work done tomorrow to get my weight back down from the weekend as I ate way too much and sat forever....lol.



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Fri May 06, 2016 8:16 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 of Bench, Lats , Leg Press followed by:
Bench 10x175, 195, 8x225
Lats 10x120, 145, 8x165
These two exercises were Super Setted with about one minute rest.
Leg Press 10x225, 275, 315 with about 30 seconds rest.
KB Swings 16 kilos x 60 Reps. Did two arm swings, one arm snatches, two arm swings, one arm cleans.
Rowed for 500 meters.
Very tiring workout. Got done in less than 30 minutes. Burned a ton of calories and had the HR up in the mid 130s. Great workout. Also walked about three miles so far today. Good day.



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Mon May 09, 2016 7:00 am

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

Walked about eight miles over the weekend. Today I went to the gym and did the following:
Usual warm up and then the following:
Bench 5x10x160
Lats 5x10x115
These two exercises were super Setted with about one minute rest. Last sets were very hard.
Leg Press 4x20x225 with 30-45 seconds rest. Last set burned a bit....lol.
Overall, a good day.



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Wed May 18, 2016 6:09 am

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

I was very busy the last week and a half. Got back to the gym today to start getting back at it. Did the following:
Usual warm up then upper body work.
Bench 10x155, 10x185, 5x200
Lats 10x115, 10x130, 5x145
All sets and reps were done with no rest between exercises. Could only get 5reps on the last set of each as the body just gave out. Good work for first time back. Try to get some work done tomorrow.......see how things go.



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Sun May 29, 2016 12:17 pm

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

I know it's excuses, but I have been very busy the last couple of weeks and my wife came over from the States this past week and I have been getting her settled in to the Austrian lifestyle. Did walk about three and a half miles today. That part is good. Will try Tao get back to some semblance of a workout program this week......even if it's body weight exercises and walking. Weight has creeped up a bit since I haven't been working out. Need to take care of that for sure.



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Wed Jun 01, 2016 2:50 am

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

Finally got to the gym......forgot what it looked like.....lol.

Usual warm up on the Bench, Lats and Leg Press. Then did 3 Rounds of 10 Reps on the Bench at 165, the Lats at 120, and the Leg Press at 225. Just enough to get :o the HR up and a full sweat going. Weights felt easy but I can feel some stiffness setting in as its been 3 weeks since any serious training has taken place. Would like another good workout, maybe with the KBs, this week yet. Hopefully Friday.



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Wed Jul 13, 2016 1:39 pm

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

Spent a lot of time with my wife in Austria. She came over for the last six weeks and having been away for so long I spent the free time with her and didn't workout......not the best thing for me. We are now home in Florida and I went to the gym this afternoon for the first time in a while. Did the followings:
Usual warm up which felt a bit heavy.....lol.
3 Rounds of 10 Reps on the Bench at 165, Lat Pulls at 110, Leg Press at 235, and Core Abs. As usual I took no rest. Workout was good but did feel a bit cramps after the workout. See how I feel tomorrow.



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