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sparrow
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I second that! your routine is amazing and your discipline is so admired. How long does it take you to do the above? Sounds like a LOT!
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- Thread starter stingo
- Start date
I second that! your routine is amazing and your discipline is so admired. How long does it take you to do the above? Sounds like a LOT!
Thanks man. I'll agree with you on the workouts, but not so much on the diet of late - too fond of beer with friends on the weekends. Thanks for posting.
I don't really notice the time - it takes me about an hour and fifteen minutes to get through it all (that's including the 5 minute warmup on the rower). Since I mostly keep moving (stopping to write down what weights I just did and to adjust the functional trainer) it makes it go quicker than it would appear. Thanks for stopping by.
Strength Training - 10/15/08
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand.
A V-ups - 2xAMRAP (22)
B Rotating Plank - 4 pts 40 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@35
E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 40, 35, 30; 30, 30, 30
F Suitcase Deadlift - 1x50@25
G High Intensity Training (Treadmill) - 1x5 minutes (9.0 incline, 3.5 speed)
H1 Pulldown - Drop Setx2 45, 40, 35; 40, 35, 30
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x25@5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (9.0 incline, 3.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - I think true V-ups may have to wait til I'm leaner. lol But I think I get a workout from the version I do.
B Rotating Plank - Got some help with form from the gym manager on this one, which I think will help with a better plank.
C Cable Core Press - I'm probably going to do this one at this weight for a bit as stance control is iffy.
D Side Plank w/Cable Row - Gym manager had me slow these down.
E1 Cable Row - Good showing here with Monday's weights.
E2 Machine Press - Backed off the weights at the gym manager's suggestion and concentrated on slow, controlled reps.
F Suitcase Deadlift - These might get a bump up in weight on Monday.
G High Intensity Training (Treadmill) - As with Monday, no cramping here - might up the incline to 9.5% or 10% on Monday.
H1 Pulldown - Kept these the same as Monday and this one passed muster with the gym manager.
H2 Shoulder Press - Dropped back on the weights here and was glad of it as I barely eked them out at the end.
I Bulgarian Split Squat - Felt much stronger here today but I think I still do better on my right than my left leg. Will need to pay attention that I'm going low enough in both legs.
J High Intensity Training (Treadmill) - A good treadmill hike and that was all she wrote.
Overall - Did this under the watchful eye of the gym manager. I think it's partly a control issue and partly it's because I do stuff she's not really familiar with and likes to see for herself just what I'm up to. She said that when I lift I look like I'd gotten a lot more shoulder mass than in the past, so that felt good. (Tim had said I needed more mass in the shoulders to help with a V shape, so had configured my workouts to get some - looks like it worked). Some good pointers, and some drop backs in weight - but I felt good walking out of the gym and that's what counts.
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand.
A V-ups - 2xAMRAP (22)
B Rotating Plank - 4 pts 40 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@35
E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 40, 35, 30; 30, 30, 30
F Suitcase Deadlift - 1x50@25
G High Intensity Training (Treadmill) - 1x5 minutes (9.0 incline, 3.5 speed)
H1 Pulldown - Drop Setx2 45, 40, 35; 40, 35, 30
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x25@5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (9.0 incline, 3.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - I think true V-ups may have to wait til I'm leaner. lol But I think I get a workout from the version I do.
B Rotating Plank - Got some help with form from the gym manager on this one, which I think will help with a better plank.
C Cable Core Press - I'm probably going to do this one at this weight for a bit as stance control is iffy.
D Side Plank w/Cable Row - Gym manager had me slow these down.
E1 Cable Row - Good showing here with Monday's weights.
E2 Machine Press - Backed off the weights at the gym manager's suggestion and concentrated on slow, controlled reps.
F Suitcase Deadlift - These might get a bump up in weight on Monday.
G High Intensity Training (Treadmill) - As with Monday, no cramping here - might up the incline to 9.5% or 10% on Monday.
H1 Pulldown - Kept these the same as Monday and this one passed muster with the gym manager.
H2 Shoulder Press - Dropped back on the weights here and was glad of it as I barely eked them out at the end.
I Bulgarian Split Squat - Felt much stronger here today but I think I still do better on my right than my left leg. Will need to pay attention that I'm going low enough in both legs.
J High Intensity Training (Treadmill) - A good treadmill hike and that was all she wrote.
Overall - Did this under the watchful eye of the gym manager. I think it's partly a control issue and partly it's because I do stuff she's not really familiar with and likes to see for herself just what I'm up to. She said that when I lift I look like I'd gotten a lot more shoulder mass than in the past, so that felt good. (Tim had said I needed more mass in the shoulders to help with a V shape, so had configured my workouts to get some - looks like it worked). Some good pointers, and some drop backs in weight - but I felt good walking out of the gym and that's what counts.
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Strength Training - 10/17/08
A Lat Pulldowns - 2x25
B Shoulder Press (machine) - 2x25
C Suitcase Deadlift - 2x25
D Push-ups - 2x25
E Cable Row - 2x25
F Bulgarian Split Squats - 2x25
Overall - I was supposed to get a workout with Tim this morning but he didn't show, so I made up this routine. It was fun to do something different, and of my own devising (even if it was based on my current routine). Also, it was nice to get through everything in under an hour (45 minutes actually).
A Lat Pulldowns - 2x25
B Shoulder Press (machine) - 2x25
C Suitcase Deadlift - 2x25
D Push-ups - 2x25
E Cable Row - 2x25
F Bulgarian Split Squats - 2x25
Overall - I was supposed to get a workout with Tim this morning but he didn't show, so I made up this routine. It was fun to do something different, and of my own devising (even if it was based on my current routine). Also, it was nice to get through everything in under an hour (45 minutes actually).
Strength Training - 10/20/08
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (23)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@35
E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 35, 30, 25; 35, 30, 25
F Suitcase Deadlift - 1x50@25
G High Intensity Training (Treadmill) - 1x5 minutes (9.0 incline, 3.5 speed)
H1 Pulldown - Drop Setx2 45, 40, 35; 40, 35, 30
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x25@5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.0 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - Blech, not so good with these today.
B Rotating Plank - Total failure of the shoulder/arm on the 2nd set, left arm based plank.
C Cable Core Press - Getting better with control.
D Side Plank w/Cable Row - Added weight and kept it somewhat slow.
E1 Cable Row - Hung tight with the weights this time.
E2 Machine Press - Better control here, hopefully I'll be able to move up soon.
F Suitcase Deadlift - Kept this one slower, but still will probably add weight soon.
G High Intensity Training (Treadmill) - Did well here.
H1 Pulldown - Used the lat pulldown for this one, at the gym manager's suggestion.
H2 Shoulder Press - Kept the weights the same, but it felt better.
I Bulgarian Split Squat - Slower and more control with more depth.
J High Intensity Training (Treadmill) - Changed this to more of a flat road with a slight increase in speed.
Overall - A good workout today. Some increases, but always hard work.
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (23)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@35
E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 35, 30, 25; 35, 30, 25
F Suitcase Deadlift - 1x50@25
G High Intensity Training (Treadmill) - 1x5 minutes (9.0 incline, 3.5 speed)
H1 Pulldown - Drop Setx2 45, 40, 35; 40, 35, 30
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x25@5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.0 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - Blech, not so good with these today.
B Rotating Plank - Total failure of the shoulder/arm on the 2nd set, left arm based plank.
C Cable Core Press - Getting better with control.
D Side Plank w/Cable Row - Added weight and kept it somewhat slow.
E1 Cable Row - Hung tight with the weights this time.
E2 Machine Press - Better control here, hopefully I'll be able to move up soon.
F Suitcase Deadlift - Kept this one slower, but still will probably add weight soon.
G High Intensity Training (Treadmill) - Did well here.
H1 Pulldown - Used the lat pulldown for this one, at the gym manager's suggestion.
H2 Shoulder Press - Kept the weights the same, but it felt better.
I Bulgarian Split Squat - Slower and more control with more depth.
J High Intensity Training (Treadmill) - Changed this to more of a flat road with a slight increase in speed.
Overall - A good workout today. Some increases, but always hard work.
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Strength Training - 10/24/2008
A Neutral Grip Assisted Chinups 3x5
B Superset
B1 Step-Ups (Left Leg) - 1x10@15, 1x10@20, 1x10@25
B2 Push-Ups - 1x10@BW, 1x10@10, 1x10@20
B3 Step-Ups (Right Leg) - 1x10@15, 1x10@20, 1x10@25
C Dumbbell Rows (to tempo) - 1x10@50, 2x10@60
D Squats with shoulder press with plate - 3x20@25
A Neutral Grip Assisted Chinups - Attempted an unassisted chinup - but it wasn't happening, so Tim had me do assisted chin-ups with him providing the assist. He says I was close, but I'm not so sure.
B Superset - I've done these exercises before but not in this configuration. Apparently Tim seems to think I can use more weight on my push-ups because he's starting adding a weight plate or two when I do them
C Dumbbell Rows (to tempo) - This was a bit different. Tim wanted me to use a heavy weight and try to lift as quickly as possible, stopping when I broke tempo.
D Squats with shoulder press with plate - A variation on a favorite exercise of Tim's. This time I was holding a weight plate in front of me.
Overall - A good workout considering I'd taken an impromptu break on Wednesday and Thursday to attend my aunt's funeral and to spend time with my uncle and cousins.
A Neutral Grip Assisted Chinups 3x5
B Superset
B1 Step-Ups (Left Leg) - 1x10@15, 1x10@20, 1x10@25
B2 Push-Ups - 1x10@BW, 1x10@10, 1x10@20
B3 Step-Ups (Right Leg) - 1x10@15, 1x10@20, 1x10@25
C Dumbbell Rows (to tempo) - 1x10@50, 2x10@60
D Squats with shoulder press with plate - 3x20@25
A Neutral Grip Assisted Chinups - Attempted an unassisted chinup - but it wasn't happening, so Tim had me do assisted chin-ups with him providing the assist. He says I was close, but I'm not so sure.
B Superset - I've done these exercises before but not in this configuration. Apparently Tim seems to think I can use more weight on my push-ups because he's starting adding a weight plate or two when I do them
C Dumbbell Rows (to tempo) - This was a bit different. Tim wanted me to use a heavy weight and try to lift as quickly as possible, stopping when I broke tempo.
D Squats with shoulder press with plate - A variation on a favorite exercise of Tim's. This time I was holding a weight plate in front of me.
Overall - A good workout considering I'd taken an impromptu break on Wednesday and Thursday to attend my aunt's funeral and to spend time with my uncle and cousins.
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@40
E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 35, 30, 25; 35, 30, 25
F Suitcase Deadlift - 1x50@27.5
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.0 speed)
H1 Pulldown - Drop Setx2 80, 70, 60; 80, 70, 60
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x25@5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.0 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - Got to 25, but those last five on the second set were tough.
B Rotating Plank - Better here, though I did have to pause slightly between planks, so I'll be doing 45 seconds again on Wednesday.
C Cable Core Press - Getting better with control.
D Side Plank w/Cable Row - Got to 40 here and had trouble finishing the set with my left arm rowing.
E1 Cable Row - I figure another workout or two and I'll be able to move up the weight.
E2 Machine Press - Another workout with these weights and I'll try starting at 40 this coming week.
F Suitcase Deadlift - Slow, and a little more weight here helped.
G High Intensity Training (Treadmill) - Still getting used to jogging though I'm going to up the speed for Wednesday.
H1 Pulldown - Used the lat pulldown for this one, at the gym manager's suggestion.
H2 Shoulder Press - Kept the weights the same, but it felt better.
I Bulgarian Split Squat - I find I still coddle my left leg, so I'll have to ensure proper placement of my foot.
J High Intensity Training (Treadmill) - This was where I discovered I need to add some speed to the exercise.
Overall - I think I'm trying to fight off some kind of bug/infection as I didn't feel 100% when I started to work out. Still, a very respectable showing, considering...
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@40
E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 35, 30, 25; 35, 30, 25
F Suitcase Deadlift - 1x50@27.5
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.0 speed)
H1 Pulldown - Drop Setx2 80, 70, 60; 80, 70, 60
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x25@5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.0 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - Got to 25, but those last five on the second set were tough.
B Rotating Plank - Better here, though I did have to pause slightly between planks, so I'll be doing 45 seconds again on Wednesday.
C Cable Core Press - Getting better with control.
D Side Plank w/Cable Row - Got to 40 here and had trouble finishing the set with my left arm rowing.
E1 Cable Row - I figure another workout or two and I'll be able to move up the weight.
E2 Machine Press - Another workout with these weights and I'll try starting at 40 this coming week.
F Suitcase Deadlift - Slow, and a little more weight here helped.
G High Intensity Training (Treadmill) - Still getting used to jogging though I'm going to up the speed for Wednesday.
H1 Pulldown - Used the lat pulldown for this one, at the gym manager's suggestion.
H2 Shoulder Press - Kept the weights the same, but it felt better.
I Bulgarian Split Squat - I find I still coddle my left leg, so I'll have to ensure proper placement of my foot.
J High Intensity Training (Treadmill) - This was where I discovered I need to add some speed to the exercise.
Overall - I think I'm trying to fight off some kind of bug/infection as I didn't feel 100% when I started to work out. Still, a very respectable showing, considering...
Strength Training - 10/29/08
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@40
E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 35, 30, 25; 35, 30, 25
F Suitcase Deadlift - 1x50@27.5
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.0/4.2 speed)
H1 Pulldown - Drop Setx2 90, 80, 70; 90, 80, 70
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x25@5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - I think I did better with these on Monday - go figure.
B Rotating Plank - I can definitely say that I was fighting something off on Monday. Today's rendition went much better - no rests even.
C Cable Core Press - Gotta watch for proper stance in this one.
D Side Plank w/Cable Row - Again, better here too, which I'll chalk up to feeling better (as in not sick) overall.
E1 Cable Row - Still hoping to move up the weight in a workout or two.
E2 Machine Press - As I said... another workout with these weights and I'll try starting at 40 this coming week.
F Suitcase Deadlift - For some reason my quads have taken to cramping when doing these, particularly near the knee.
G High Intensity Training (Treadmill) - Started conservative here, but was able to move the speed up a bit.
H1 Pulldown - Still finding proper weight here.
H2 Shoulder Press - Still quite challenging but not as much of a struggle, particularly late in the set.
I Bulgarian Split Squat - I need to ask the gym manager about these, so I know if I've got proper form/depth.
J High Intensity Training (Treadmill) - Started at 40, but about secs in I had to re-tie my sneaker, so when I got back I went to 4.5.
Overall - Feeling better (as in not sick) and feeling better (from having worked out). Win/win - yay!
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@40
E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 35, 30, 25; 35, 30, 25
F Suitcase Deadlift - 1x50@27.5
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.0/4.2 speed)
H1 Pulldown - Drop Setx2 90, 80, 70; 90, 80, 70
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x25@5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - I think I did better with these on Monday - go figure.
B Rotating Plank - I can definitely say that I was fighting something off on Monday. Today's rendition went much better - no rests even.
C Cable Core Press - Gotta watch for proper stance in this one.
D Side Plank w/Cable Row - Again, better here too, which I'll chalk up to feeling better (as in not sick) overall.
E1 Cable Row - Still hoping to move up the weight in a workout or two.
E2 Machine Press - As I said... another workout with these weights and I'll try starting at 40 this coming week.
F Suitcase Deadlift - For some reason my quads have taken to cramping when doing these, particularly near the knee.
G High Intensity Training (Treadmill) - Started conservative here, but was able to move the speed up a bit.
H1 Pulldown - Still finding proper weight here.
H2 Shoulder Press - Still quite challenging but not as much of a struggle, particularly late in the set.
I Bulgarian Split Squat - I need to ask the gym manager about these, so I know if I've got proper form/depth.
J High Intensity Training (Treadmill) - Started at 40, but about secs in I had to re-tie my sneaker, so when I got back I went to 4.5.
Overall - Feeling better (as in not sick) and feeling better (from having worked out). Win/win - yay!
Strength Training - 11/1/08
Warm-up
Lunges - 10 each leg
V-Ups - 25
Reverse Lunges - 5 each leg
T-Pushups - 3 each side
Plank Rows
Cable Core Press
Lat Pulldown
A Neutral-grip Chin-ups (Trainer Assisted) 4x6, 1x8
B Step-ups (non-stop) 3x10@15 each leg
C Superset x 2
C1 Plyometric Pushups - 2x10
C2 DB Rows 1x10@40 (first superset), 1x10@45 (second superset) each arm
D Bulgarian Split Squats 1x6@20, 3x6@30, non-stop
E Kneeling DB Shoulder Press - piston style - 3xAMRAP@20 (approx 30)
F Superman Plank - 2x5
A Neutral-grip Chin-ups (Trainer Assisted) Tim apparently has latched onto the idea of getting me to an unassisted chin-up. The experiment begins.
B Step-ups (non-stop) I held the weight here on the side of the working leg, transferring to the other side as I switched legs. Doing these non-stop of course provided an extra metabolic challenge as well.
C Superset This was done as a set of pushups, then a set of rows with the left hand, then a set with the right, and repeat that circuit again without rest. The rows were for tempo - trying to keep up the tempo I'd used when I started the set.
D Bulgarian Split Squats - Still need balance assist here, but at least I was able to use some heavier weights which was nice, or not nice, depending on how you look at it.
E Kneeling DB Shoulder Press - Piston style is just alternating left and right shoulders. Takes a lot of of me, particularly the left shoulder.
F Superman Plank - This was the finisher... I found I can't do full superman planks just yet, but I can get pretty close. Ah well, yet another goal to strive for.
Overall - A good workout again with Tim. Some old stuff reconfigured in new ways, and some new stuff made it interesting.
Warm-up
Lunges - 10 each leg
V-Ups - 25
Reverse Lunges - 5 each leg
T-Pushups - 3 each side
Plank Rows
Cable Core Press
Lat Pulldown
A Neutral-grip Chin-ups (Trainer Assisted) 4x6, 1x8
B Step-ups (non-stop) 3x10@15 each leg
C Superset x 2
C1 Plyometric Pushups - 2x10
C2 DB Rows 1x10@40 (first superset), 1x10@45 (second superset) each arm
D Bulgarian Split Squats 1x6@20, 3x6@30, non-stop
E Kneeling DB Shoulder Press - piston style - 3xAMRAP@20 (approx 30)
F Superman Plank - 2x5
A Neutral-grip Chin-ups (Trainer Assisted) Tim apparently has latched onto the idea of getting me to an unassisted chin-up. The experiment begins.
B Step-ups (non-stop) I held the weight here on the side of the working leg, transferring to the other side as I switched legs. Doing these non-stop of course provided an extra metabolic challenge as well.
C Superset This was done as a set of pushups, then a set of rows with the left hand, then a set with the right, and repeat that circuit again without rest. The rows were for tempo - trying to keep up the tempo I'd used when I started the set.
D Bulgarian Split Squats - Still need balance assist here, but at least I was able to use some heavier weights which was nice, or not nice, depending on how you look at it.
E Kneeling DB Shoulder Press - Piston style is just alternating left and right shoulders. Takes a lot of of me, particularly the left shoulder.
F Superman Plank - This was the finisher... I found I can't do full superman planks just yet, but I can get pretty close. Ah well, yet another goal to strive for.
Overall - A good workout again with Tim. Some old stuff reconfigured in new ways, and some new stuff made it interesting.
Strength Training - 11/3/08
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@45
E1 Cable Row - Drop Setx2 45, 40, 35; 45, 40, 35;
E2 Machine Press - Drop Setx2 35, 30, 25; 35, 30, 25
F Suitcase Deadlift - 1x50@30
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
H1 Pulldown - Drop Setx2 100, 90, 80; 90, 80, 70
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x10, 1x10, 1x5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - Tough today, but done.
B Rotating Plank - Getting better at 45 seconds. I'm encouraged.
C Cable Core Press - Stayed the same here in the hopes of getting better form.
D Side Plank w/Cable Row - Increased to 45 here, which was difficult but doable.
E1 Cable Row - Moved up the 2nd set to a 45 start.
E2 Machine Press - I think waiting on the 40 is a good idea.
F Suitcase Deadlift - Picked this one up to 30 this time.
G High Intensity Training (Treadmill) - Moved up to 4.5 speed here, so I was happy.
H1 Pulldown - Think I've got the proper weight dialed in now.
H2 Shoulder Press - Still a tough exercise to complete, but manageable (just barely).
I Bulgarian Split Squat - Broke this into sets as I wanted to go slower with fuller range of motion, particularly for the left side.
J High Intensity Training (Treadmill) - Held the 4.5 here so I was happy.
Overall - Still figuring out how to progress on the supersets, but I think I'm making progress. It was tough getting this workout started, but I'm glad I got it done.
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@45
E1 Cable Row - Drop Setx2 45, 40, 35; 45, 40, 35;
E2 Machine Press - Drop Setx2 35, 30, 25; 35, 30, 25
F Suitcase Deadlift - 1x50@30
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
H1 Pulldown - Drop Setx2 100, 90, 80; 90, 80, 70
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x10, 1x10, 1x5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - Tough today, but done.
B Rotating Plank - Getting better at 45 seconds. I'm encouraged.
C Cable Core Press - Stayed the same here in the hopes of getting better form.
D Side Plank w/Cable Row - Increased to 45 here, which was difficult but doable.
E1 Cable Row - Moved up the 2nd set to a 45 start.
E2 Machine Press - I think waiting on the 40 is a good idea.
F Suitcase Deadlift - Picked this one up to 30 this time.
G High Intensity Training (Treadmill) - Moved up to 4.5 speed here, so I was happy.
H1 Pulldown - Think I've got the proper weight dialed in now.
H2 Shoulder Press - Still a tough exercise to complete, but manageable (just barely).
I Bulgarian Split Squat - Broke this into sets as I wanted to go slower with fuller range of motion, particularly for the left side.
J High Intensity Training (Treadmill) - Held the 4.5 here so I was happy.
Overall - Still figuring out how to progress on the supersets, but I think I'm making progress. It was tough getting this workout started, but I'm glad I got it done.
S
sparrow
Guest
Stingo are you jogging on that tread at that incline? Thats awesome!
What do you mean about the supersets? Is it just hard to do them or you're not seeing the progress you'd like incorporating them or ?
What do you mean about the supersets? Is it just hard to do them or you're not seeing the progress you'd like incorporating them or ?
Hi Sparrow! *waves*
The incline is basically an adjustment to make the treadmill more like level ground. But yes, that'd be me jogging. It's only for 5 minutes at a time, but at my weight it sends my heart rate into the 150s-160s which is plenty high intensity for me. I've always been leery of running because the foot flexors on my left leg don't always work as they should, so I'm afraid of falling, particularly on a treadmill. But, so far so good. If you've any ideas/suggestions as to how to progress, feel free to share.
I'm not sure what you're asking...? The supersets are there so as to be more efficient with workout time. As it is, it takes about 75 minutes to complete - this way I can rest one set of muscles while working on another. Or are you really asking about the drop sets?
I found I had to divide the Bulgarian split squats from one set of 25 to 3 sets once I started really going slowly and going for depth on them. I hope to progress to the point when I can do the entire set slowly and controlled.
Spinning - 11/4/08
I'm preparing to teach my first class next Thursday, and this is the ride I came up with. Any suggestions welcome.
Warmup: 5 minutes - North, Afro Celt Soundsystem
Flat Road: 4 minutes @ 70% - North 2, Afro Celt Soundsystem
Flat Road: 3 minutes @ 70-75%, using increased cadence - What I Like About You, Romantics
Flat Road: 5 minutes @ 75-80%, using increased gear, while holding cadence - Grace, Apocalyptica
Recovery
Standing Climb: 5 minutes @ 80%, medium resistance - I Am The Highway, Audioslave
Rider's Choice: 5 minutes @ 85%, medium to heavy resistance - Bad Horsie, Steve Vai
Seated Climb: 3 minutes @ 80%, medium resistance, with optional high performance sprint at the end - Demons, Fat Boy Slim
Recovery
Flat Road: 3 minutes @ 75%, flat road resistance - Bicycle Race, Queen
Flat Road Race: 6 minutes @ 85%-92% - Spybreak!, Propellerheads
Cooldown: 5 minutes - Drifting, Enya
I actually did this workout today, and I think it's pretty good. Nothing fancy, just straight ahead bike time - though I did that uncomfortable "I want this to be over" feeling toward the end of each section, so I think I'm doing ok.
I'm preparing to teach my first class next Thursday, and this is the ride I came up with. Any suggestions welcome.
Warmup: 5 minutes - North, Afro Celt Soundsystem
Flat Road: 4 minutes @ 70% - North 2, Afro Celt Soundsystem
Flat Road: 3 minutes @ 70-75%, using increased cadence - What I Like About You, Romantics
Flat Road: 5 minutes @ 75-80%, using increased gear, while holding cadence - Grace, Apocalyptica
Recovery
Standing Climb: 5 minutes @ 80%, medium resistance - I Am The Highway, Audioslave
Rider's Choice: 5 minutes @ 85%, medium to heavy resistance - Bad Horsie, Steve Vai
Seated Climb: 3 minutes @ 80%, medium resistance, with optional high performance sprint at the end - Demons, Fat Boy Slim
Recovery
Flat Road: 3 minutes @ 75%, flat road resistance - Bicycle Race, Queen
Flat Road Race: 6 minutes @ 85%-92% - Spybreak!, Propellerheads
Cooldown: 5 minutes - Drifting, Enya
I actually did this workout today, and I think it's pretty good. Nothing fancy, just straight ahead bike time - though I did that uncomfortable "I want this to be over" feeling toward the end of each section, so I think I'm doing ok.
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Strength Training - 11/5/08
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@45
E1 Cable Row - Drop Setx2 45, 40, 35; 45, 40, 35;
E2 Machine Press - Drop Setx2 40, 35, 30; 35, 30, 25
F Suitcase Deadlift - 1x50@32.5
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
H1 Pulldown - Drop Setx2 100, 90, 80; 90, 80, 70
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x10, 1x10, 1x5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - Still tough today, a little discouragingly so.
B Rotating Plank - Still encouraged with these.
C Cable Core Press - I gotta get better stance with this or I need to back down the weight.
D Side Plank w/Cable Row - Held on to the 45 here again. Yay.
E1 Cable Row - Another 45 start.
E2 Machine Press - Made the 40, though the 2nd set was more difficult to start.
F Suitcase Deadlift - Up to 32.5 now.
G High Intensity Training (Treadmill) - I might move this up again.
H1 Pulldown - Challenging but doable.
H2 Shoulder Press - Sticking with these weights as finishing is still a challenge.
I Bulgarian Split Squat - Getting better with these, so will consider moving reps to the first set.
J High Intensity Training (Treadmill) - Again, I might look into going higher on Monday.
Overall - Another difficult start, but not quite so difficult as Monday's Glad I got it done.
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@45
E1 Cable Row - Drop Setx2 45, 40, 35; 45, 40, 35;
E2 Machine Press - Drop Setx2 40, 35, 30; 35, 30, 25
F Suitcase Deadlift - 1x50@32.5
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
H1 Pulldown - Drop Setx2 100, 90, 80; 90, 80, 70
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x10, 1x10, 1x5 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - Still tough today, a little discouragingly so.
B Rotating Plank - Still encouraged with these.
C Cable Core Press - I gotta get better stance with this or I need to back down the weight.
D Side Plank w/Cable Row - Held on to the 45 here again. Yay.
E1 Cable Row - Another 45 start.
E2 Machine Press - Made the 40, though the 2nd set was more difficult to start.
F Suitcase Deadlift - Up to 32.5 now.
G High Intensity Training (Treadmill) - I might move this up again.
H1 Pulldown - Challenging but doable.
H2 Shoulder Press - Sticking with these weights as finishing is still a challenge.
I Bulgarian Split Squat - Getting better with these, so will consider moving reps to the first set.
J High Intensity Training (Treadmill) - Again, I might look into going higher on Monday.
Overall - Another difficult start, but not quite so difficult as Monday's Glad I got it done.
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Spinning - 11/6/08
Debuted the self-designed spinning ride (already posted in my log) for the gym manager. She loved it, so it looks like I'm good to go. It was crazy insane how high my heart rate monitor was going - I did the same ride on Monday and was dying at 162, but here, I was at 150 just doing a flat road.
Debuted the self-designed spinning ride (already posted in my log) for the gym manager. She loved it, so it looks like I'm good to go. It was crazy insane how high my heart rate monitor was going - I did the same ride on Monday and was dying at 162, but here, I was at 150 just doing a flat road.
Strength Training - 11/7/08
A Tricep Hold on Roman Chair - 2x10 sec, 1x30 sec
B Squat + Front Kick (to side) 1x10
C1 Walking Lunges - 3 sets
C2 Push-ups - 3x10
D1 Squat + Lateral Jump - 3 sets
D2 Assisted Pull-ups - 3 sets
E1 Incline DB Press - 2x15
E2 Bent Over DB Row - 2x15
F DB High Pull + Reverse Lunge + Overhead Press - 3x6 each leg
G Kneeling Core Extensions - 1x8@5, 1x12@10, 1x12@15
A Tricep Hold on Roman Chair - Definitely something different here, as I could not control swinging when I did the first set. The subsequent sets were a bit better, as the swinging was much more subdued.
B Squat + Front Kick (to side) - Body weight squats with a pivot to the side for a front kick. Kind of took me back to when I took tae kwon do back in grad school.
C1 Walking Lunges - Again, body weight here too, but when you're lunging literally halfway down the gym, it does take its toll.
C2 Push-ups - These weren't too bad, which kind of surprised me as I expected my left shoulder to give me problems.
D1 Squat + Lateral Jump - Every workout has an exercise that just does you in. This would be the one on this workout. I was breathing pretty hard when doing these, and by the time I got to the last set, I was just about able to jump. It actually shook my confidence a bit so I was more tentative with weights there on out.
D2 Assisted Pull-ups - Felt really weak here, probably due to doing D1 immediately before it.
E1 Incline DB Press - I think I ended up at 35 or so, but maybe 40 was possible, though I wasn't psychologically ready for it.
E2 Bent Over DB Row - Breathing heavy here too, and wondering just what was going on, as I thought I was better conditioned than that.
F DB High Pull + Reverse Lunge + Overhead Press - I probably could've gone a little higher in weight with the dumbbell here, but as I said, I was a bit shaken mentally, so I didn't. Still a good workout though.
G Kneeling Core Extensions - Ah the core extensions. I think I might be making progress with these as I was able to get down to the floor on the 2nd and 3rd sets.
Overall - Some different exercises in the mix here, but a pretty serious shaking of confidence too. Still, we've been moving to doing the supersets without rests in between, so that's some progress. Ah well, if I could do it already, it wouldn't be training, would it?
A Tricep Hold on Roman Chair - 2x10 sec, 1x30 sec
B Squat + Front Kick (to side) 1x10
C1 Walking Lunges - 3 sets
C2 Push-ups - 3x10
D1 Squat + Lateral Jump - 3 sets
D2 Assisted Pull-ups - 3 sets
E1 Incline DB Press - 2x15
E2 Bent Over DB Row - 2x15
F DB High Pull + Reverse Lunge + Overhead Press - 3x6 each leg
G Kneeling Core Extensions - 1x8@5, 1x12@10, 1x12@15
A Tricep Hold on Roman Chair - Definitely something different here, as I could not control swinging when I did the first set. The subsequent sets were a bit better, as the swinging was much more subdued.
B Squat + Front Kick (to side) - Body weight squats with a pivot to the side for a front kick. Kind of took me back to when I took tae kwon do back in grad school.
C1 Walking Lunges - Again, body weight here too, but when you're lunging literally halfway down the gym, it does take its toll.
C2 Push-ups - These weren't too bad, which kind of surprised me as I expected my left shoulder to give me problems.
D1 Squat + Lateral Jump - Every workout has an exercise that just does you in. This would be the one on this workout. I was breathing pretty hard when doing these, and by the time I got to the last set, I was just about able to jump. It actually shook my confidence a bit so I was more tentative with weights there on out.
D2 Assisted Pull-ups - Felt really weak here, probably due to doing D1 immediately before it.
E1 Incline DB Press - I think I ended up at 35 or so, but maybe 40 was possible, though I wasn't psychologically ready for it.
E2 Bent Over DB Row - Breathing heavy here too, and wondering just what was going on, as I thought I was better conditioned than that.
F DB High Pull + Reverse Lunge + Overhead Press - I probably could've gone a little higher in weight with the dumbbell here, but as I said, I was a bit shaken mentally, so I didn't. Still a good workout though.
G Kneeling Core Extensions - Ah the core extensions. I think I might be making progress with these as I was able to get down to the floor on the 2nd and 3rd sets.
Overall - Some different exercises in the mix here, but a pretty serious shaking of confidence too. Still, we've been moving to doing the supersets without rests in between, so that's some progress. Ah well, if I could do it already, it wouldn't be training, would it?
Strength Training - 11/10/08
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@45
E1 Cable Row - Drop Setx2 45, 40, 35; 45, 40, 35;
E2 Machine Press - Drop Setx2 40, 35, 30; 35, 30, 25
F Suitcase Deadlift - 1x50@35
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
H1 Pulldown - Drop Setx2 100, 90, 80; 90, 80, 70
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x11, 1x14 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - I was hurting on these today, so maybe I was doing them more correctly.
B Rotating Plank - Tough today, not sure why.
C Cable Core Press - Handled the weight a bit better today.
D Side Plank w/Cable Row - Still 45 here.
E1 Cable Row - Holding at 45 I think.
E2 Machine Press - Made the 40, though the 2nd set was more difficult to start.
F Suitcase Deadlift - 35 now - close to the weight I was trying when doing the modified 300 workout.
G High Intensity Training (Treadmill) - Tough today, so kept it the same
H1 Pulldown - Better here - might move the 2nd set up to a 100 start.
H2 Shoulder Press - I think I might be at my limit with these, since I really can't consider moving on giving the difficulty of the last set.
I Bulgarian Split Squat - I might do a few body weight reps just to get my legs used to the balancing.
J High Intensity Training (Treadmill) - Kept this the same as last time.
Overall - A good workout, though some parts (A, B) were surprisingly more difficult today.
Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand. One exception is the lat pulldowns which I did on the lat pulldown machine.
A V-ups - 2xAMRAP (25)
B Rotating Plank - 4 pts 45 sec each x2
C Cable Core Press - 2x10@45
D Side Plank w/Cable Row - 1x20@45
E1 Cable Row - Drop Setx2 45, 40, 35; 45, 40, 35;
E2 Machine Press - Drop Setx2 40, 35, 30; 35, 30, 25
F Suitcase Deadlift - 1x50@35
G High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
H1 Pulldown - Drop Setx2 100, 90, 80; 90, 80, 70
H2 Shoulder Press - Drop Setx2 35, 30, 25; 35, 30, 25
I Bulgarian Split Squat - 1x11, 1x14 (each leg)
J High Intensity Training (Treadmill) - 1x5 minutes (2.0 incline, 4.5 speed)
Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.
A V-ups - I was hurting on these today, so maybe I was doing them more correctly.
B Rotating Plank - Tough today, not sure why.
C Cable Core Press - Handled the weight a bit better today.
D Side Plank w/Cable Row - Still 45 here.
E1 Cable Row - Holding at 45 I think.
E2 Machine Press - Made the 40, though the 2nd set was more difficult to start.
F Suitcase Deadlift - 35 now - close to the weight I was trying when doing the modified 300 workout.
G High Intensity Training (Treadmill) - Tough today, so kept it the same
H1 Pulldown - Better here - might move the 2nd set up to a 100 start.
H2 Shoulder Press - I think I might be at my limit with these, since I really can't consider moving on giving the difficulty of the last set.
I Bulgarian Split Squat - I might do a few body weight reps just to get my legs used to the balancing.
J High Intensity Training (Treadmill) - Kept this the same as last time.
Overall - A good workout, though some parts (A, B) were surprisingly more difficult today.
Happy birthday to you! Happy Birthday dear Stingo, happy birthday to you.
You're old now
But not as old as I am :sport:
You're old now
But not as old as I am :sport: