Dutchy kicking ass

13 October

The running went well today but didn't have much power in my upper body.

Treadmill:
5M 10.5km/h
1M 11km/h
5M 10.5 km/h
1M 11 km/h
5M 10.5 km/h
1M 11 km/h
5M 10.5 km/h
1M 14.5 km/h

Lat pull down: 15x35, 8x40+7x35, 8x40967x35
One arm row: 15x12, 15x12, 15x14
Bicep curl: 15x6, 15x8, 15x6
Upper back: 15x30, 15x30, 15x30
Bicep pull 1 arm: 15x5, 15x5, 15x5
lower back, abs
 
14 October

Treadmill:
5M 10.5km/h
1M 11km/h
5M 10.5 km/h
1M 11 km/h
5M 10.5 km/h
1M 11 km/h
5M 10.5 km/h
1M 14.5 km/h

Delts: 3x15x15
Triceps rope: 3x15x 15
Shoulder press: 3x15x5
Overhead tricep extension: 3x15x8
Dead lifts: 3x15x20
Lower back: 15x37.5, 15x37.5, 15x40
Killer abs: 3x50

I am so tired. It's due to accumulated lack of sleep and the work around the house in the evenings. Would love to take a long nap.
 
Good work! On your intervals I am a bit dumb about kilometers so not sure what speeds you are working with- are you doing HIIT? If you go slower during the rest periods, you would probably be able to spike higher when you do the intense. Not my business but thought I would pass along what works for me. Why are the higher intensity cycles so long? Just wondering what end goal is...

Anyhow good job and keep it up! I love the name of the journal and have meant to stop by before.
 
Mel Def said:
Good work! On your intervals I am a bit dumb about kilometers so not sure what speeds you are working with- are you doing HIIT? If you go slower during the rest periods, you would probably be able to spike higher when you do the intense. Not my business but thought I would pass along what works for me. Why are the higher intensity cycles so long? Just wondering what end goal is...

Anyhow good job and keep it up! I love the name of the journal and have meant to stop by before.
Click to expand...

No HIIT involved here! I presently run at a base speed of 10.5 km/h (= 6.52 miles/hour) and I want to get to a base speed of 11 km/h (= 6.84 miles/hour). I do that by increasing the time that I run at 11 km/h. The last minute at increased speed (9 miles/hour) is for fun, it's a bit of a contest between me and my fiance. When I reach the base speed of 11 km/h I will set a new goal (whatever it takes to keep my pulse rate above 145-150).
 
22 October

Did well on the treadmill today: half of the tîme at 11 km/h and sprint at 15 km/h. All in all I did 5.4 km in 30 minutes.

Treadmill:
5m 10.5 km/h
5m 11 km/h
5m 10.5 km/h
5m 11 km/h
5m 10.5 km/h
4m 11 km/h
1m 15 km/h

Cable flys: 15x7.5, 15x7.5, 8x10+7x7.5
Pectoral: 15x20, 15x20, 15x22.5
Chest press: 2x15x15
Triceps, pull down, 1 arm: 3x15x6.25
Triceps, push down: 15x17.5, 15x20, 15x20
Tricep overhead: 3x10x12
Lower back: 15x37.5, 15x40, 15x42.5
Abs, lower back
 
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23 October 2009

Had an excellent work out and felt very strong today.

Elliptical, 30m, level 13-14

Delts: 15x15, 15x17.5, 14x20
Deadlift: 15x20, 15x25, 15x25
Bicep pull 1 arm: 3x15x6.25
Squat: 15x40, 15x50, 15x50
Biceps, pull up 2 arms: 15x10, 15x10, 7x12.5+8x10
Upper back: 15x37.5, 15x35, 15x32.5
Elevated lunges: 3x15x20
Lower back: 15x37.5, 15x40, 15x42.5
Abs
 
Dutchy said:
Had an excellent work out and felt very strong today.

Elliptical, 30m, level 13-14

Delts: 15x15, 15x17.5, 14x20
Deadlift: 15x20, 15x25, 15x25
Bicep pull 1 arm: 3x15x6.25
Squat: 15x40, 15x50, 15x50
Biceps, pull up 2 arms: 15x10, 15x10, 7x12.5+8x10
Upper back: 15x37.5, 15x35, 15x32.5
Elevated lunges: 3x15x20
Lower back: 15x37.5, 15x40, 15x42.5
Abs
Click to expand...

Awesome work! Things are really lookin' good!!!!
 
Did it!

I had a very good cardio work out and achieved my goal (base speed of 11 km/h at the treadmill). I decided to just do it:

29 minutes at 11 km/h
1 minute at 16 km/h

As I overslept there wasn't much time for other exercises:
incl. chest press:3x15x10
biceps, 1 arm, pull: 3x15x6.25
abs

Thinking of a new goal for cardio.
 
27 October

Took it easy on the cardio, and had a great weights work out.

30 M Elliptical, low intensity

Deadlift: 3x15x25
Shoulder press: 3x15x7.5
Shoulders (arms wide): 15x2, 15x3, 15x4
One arm row: 15x12, 15x14, 15x16
Pull down: 15x35, 15x37.5, 15x40
Squat: 3x15x50
Triceps, lat pull down: 15x17.5, 15x20, 15x20
Leg extension: 3x15x42.5
Tricep overhead extension: 3x15x10
 
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go heavier on the dead lift- it is mental! next trip, go for the long bar with no weights (45 lbs) = you can do it Dutchy!

you could even set each end of the bar on a few step up thingys so you don't have to go all the way down to the ground.

step up time for you

FF
 
30 October

Cardio and a great weights session:

Cable fly: 3x15x10
Incl. chest press: 15x10, 15x15, 15x15
Pectoral: 15x20, 15x25, 8x27.5+7x25
Biceps concentration curl (db): 15x6, 15x8, 15x8
Biceps cable curl (z bar): 15x10, 15x10, 8x12.5+7x10
Delts: 15x12.5, 15x15, 15x17.5, 4x25
Shoulders Lateral raise (db): 15x4, 15x4, 15x4
Lower back: 15x47.5, 15x47.5, 15x52.5
 
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BigTomW said:
Just thought i'd drop in Dutchy ;)

What sort of lower back/core and leg work do you do?
Click to expand...

Hi there,

For legs, I usually do squats, elevated lunges, dead lifts and leg extension. Sometimes leg press. I don't do adductors/abductors/leg curls kind of stuff.

For lower back, I do back extensions, low row machine, a machine for lower back (you sit, and move your upper body back and forth).

For core, I do planks and different ab exercises (depending on my mood).
 
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