Use or lose it!---March 2008

[lczeledoc]

Used it today 3/7/08

Deadlift, no rest between sets, 15x155lb, 8x205lb, 4x255lb

Chin-ups, 30 sec rest, 4, 4, 3,3,3,3

BenchPress, no rest between sets, 15x135lb, 8x175lb, 3x205lb

Lunges, Bodyweight, 3x20

[lczeledoc]

Ued it today, 3/9/08

Supersets with no rest in the whole set

Chinps/Dips, 8/10, 6/7, 5/6 reps

35lb Goblet Squats/45lb Good Mornings, 15, 15, 15 reps.

And. Single arm lateral raise, 20 lbs, 12,8,6 reps

[maxlharris]

Used it today:
Bench Press:
4 sets, 3 reps, 1,1,*,1 tempo, 85 lbs, 45s rest
3 sets, 8 reps, 3,1,*,1 tempo, 110 lbs, 2m rest
3 sts, 1 rep, isometric 30/30/30, 45 lbs, 1 m rest

Swiss Ball Hamstring Curl
1 set, 8 reps, 3,1,1,1, BW, 30s
1 set, 10 reps, 3,1,1,1 BW (as many as I could)

That's it. Felt good. Good to be back.

[lczeledoc]

Max,

Good to have you back! I was strating to miss you!

[maxlharris]

I was missing posting. Well, I was missing working out. The reportage is just part of it. But I felt more than a little out of sorts, cruising the board without writing here. Thanks LC.

[maxlharris]

Used it Today:
Goblet Squat:
8 rep W/U: 20 lbs
4 sets, 3 reps, 1-1-*-1, 30 lbs
3 sets, 8 reps, 3-1-*-1, 50 lbs
3 sets, 1 rep, isometric, 30-30-30, 20 lbs (On that last one, middle position, my leg was twitching at 12 seconds, shaking at 20, and still in place at 30... that felt like accomplishment... then dropping to the bottom, and giving it another 30 with my back saying, "Why" and my hips joining in... that really felt like accomplishment. I highly recommend just doing one isometric "set" on something you really like, at the end of your sets, just to see... you want a light kind of weight, about 50% of your 1 rep max, or as close as you approximate... I did less, because I am not in lifting shape, couple of weeks and I'll be back, I think).

Seated Row: 65 lbs
8 reps, 45s, as many as I could (which first felt like 9, then was definitely 12, then wound up being 15) Oh, forgot, this is with *-1-3-1 tempo. On a very sore body, from elbow to elbow across the front, given the bench press yesterday).

Tomorrow:
Intervals. I am dreading/looking forward to this.

[bigdawg_SLC]

30 min treadmill (alternating sprint/walk
300 AB crunches
3 sets back extensions
3 sets Lat pull downs
3 sets rows
3 sets reverse fly's
3 sets hammer curls

:D

[maxlharris]

Used it again:
Sprint Intervals (30s high resistance, 1 min low resistance, pace at 80-95 RPM on the Bike). 20 minutes including warm up and cool down. Man did I sweat.

[lczeledoc]

Used it today, 3/12/08

Straight sets, no rest, just to change weights.


Front Squat, 15x115, 8x145, 4x175 lb

Muscle Clean, 15x85, 8x105, 3x125 lb

Seated Cable Row, 15x130, 8x170, 4x210 lb

Back Extension, single alternating leg, 3x10

[maxlharris]

LC: Nice.
BigDawg: Well done. If you get bored with the walk/jog intervals, you might try doing a walk flat/uphill interval using the incline adjustment if your treadmill has it. A lot more challenging that it sounds.

Me: I used it today.

Lat Pulldown
8 rep, @50 lbs, warm up set
4sets, 3 reps, 60 lbs, *,1,1,1, 45s rest
3 sets, 8 reps, 80 lbs *,1,3,1, 1:30 rest
3 sets, isometric, 60 lbs, 30-30-30, 1 m rest

Step Up
60 lbs
8 reps
30s
As many reps as could be done (12) (shoulders were aching from general lack of work, then lat pull isometrics, then holding weights with stepups. I think I could have stepped up a lot more if it weren't for the shoulders.

[maxlharris]

Used it some more:
Romanian Deadlift
4*3 @40 lbs 1,1,*,1, 45s rest
3*8 @80 lbs, 3,1,*,1, 2m rest
3*iso @ 40, 30/30/30, 1m rest

Military Press @ 65 lbs (I remember when I couldn't do 60 lbs)
8 reps, fast, rest 30 seconds, pound as many as possible (10... started 11, right shoulder said, "I'm not gonna hurt you, but I'm not gonna move that weight either")

Saturday and Sunday: Off. TG. I am sore. Coming back after a long layoff sucks.

[bigdawg_SLC]

BigDawg: Well done. If you get bored with the walk/jog intervals, you might try doing a walk flat/uphill interval using the incline adjustment if your treadmill has it. A lot more challenging that it sounds.

Great suggestions -- I do that too alternating days.

Today:

Morning Gym workout!

30 minutes of "HILLS" on the treadmill it has levels 1-20 ... I set it to 20 today!
3 sets Incline chest press
3 sets vertical chest press
3 sets flat bench press
3 sets sitting fly
15 minutes of stationary bike as a "cool down"

I "loafed" at the gym this evening while my wife and daughter worked out... I usually only see the gym once daily Tues-Friday!
:eek:
15 minutes of "hills" on the treadmill level 10
3 sets of hammer curls
3 sets of dumbell curls
3 sets of bar curls
15 minutes of "hills" on the stationary bike level 5 as a cool down

[lczeledoc]

Used it on 3/14/08

No rest between sets

Deadlift, 15x160, 8x210, 4x250lb

Bench Press, 15x135, 8x175, 4x205lb

Lat Pulldown, 15x130, 8x160, 4x190lb

Step-ups, alternating leg, 3x20

[maxlharris]

It got used today:
Bench Press
4*3, 75 lbs, 1,1,*,1, 40s rest
3*8, 95 lbs, 3,1,*,1, 1:45 rest
3*1, 55,45,45 lbs, 30/30/30 isometric, 1m rest

Swiss Ball leg curl
8 reps, 30s, 10 reps (and my hamstrings said no mas)

Overall, rounding back into shape. Still do not feel strong. But getting there. Another week or so, and I think I'll start pushing.

[lczeledoc]

Used it today, 3/17/08

Tried something new today
4 rounds of chin-ups, dips, One Arm 20 lb. DB swings, burpees, 90 second rest between rounds\

-----Chin-ups, Dips, Swings, Burpees
1st round,--8, 10, 12, 10
2nd round,--5, 9, 10, 8
3rd round,--4, 7, 10, 6
4th round,--4, 6, 10, 5

Then walked a mile, pretty metabolically demanding!
Total time 30 minutes.

[bigdawg_SLC]

Used it Sunday/Monday

Sunday's workout!

30 minutes of "Hills" Treadmill on level 20 (MAX) 3.7mph

AB crunches (100 reps each position, normal, right side, left side, feet on ground, feet elevated)
3 reps increasing weight Leg Curls
3 reps increasing weight Leg extensions
3 reps increasing weight Leg press
3 reps increasing weight standing calf raises
3 reps increasing weight donkey calf raises

Monday
30 min "hills" in treadmill level 20 3.7mph

AB crunches (same as above)
3 reps Back extensions
3 reps seated crunches

[maxlharris]

Used it:
Goblet Squat:
4*3, 40-45-50-50, fast tempo, 45 s rest
3*8, 60, slower tempo, 1:30 rest
Skipped isometrics, b/c I was in a hurry

Inverted Row
8 reps, 30 s rest, 4 reps (couldn't do another... damn that's hard for a weakling like me)

[lczeledoc]

I used it today, 3/18/07

No rest between sets

Front Squat, 15x120, 8x150, 4x180lb

Single DB Overhead Press, 15x30, 8x40, 4x50lb

Seated Cable Row, 15x140, 8x180, 3x220lb

Back extension, 2x20 reps

[maxlharris]

It got used:
Bike:
Intervals: 1 min resistance sprint, 2 min active rest
Progressive difficulty increase:
Start: 5
Sprint: 7
Rest: 6
Sprint 9
Rest: 7
Sprint 11
Rest: 9
Sprint 13
Rest: 6
Cool down: 6
Not bad. I was burning hot after. Am still warm. I guess this is a metabolism enhancement.

[bigdawg_SLC]

19th and 20th:

The gym kicked my butt both days ... but I'm feeling good. I've been averaging about 1 1/2 hour every morning.... AW what a great feeling when I get home after the gym.

[maxlharris]

More bike intervals today. Longer sprints. Legs are tired. Body feels good. Aside from tired legs.

[lczeledoc]

Used it today, 3/21/08

No rest between sets---just to change the weight.

Deadlift, 15x160, 8x210, 4x255lb

Bench Press, 15x140, 8x180, 4x210lb

Single DB Row, 15x50, 8x60, 4x70lb

[lczeledoc]

Used it today 3/22/08

5 rounds of chin-ups, dips, 30lb. DB swings, box jumps, 60 second rest between rounds\

----Chin-ups, Dips, Swings, Box jump

1st round,---8, 8, 8, 6
2nd round,---6, 6, 8, 6
3rd round,---4, 5, 8, 6
4th round,---4, 4, 8, 6
5th round,---3, 3, 8, 7

I was dead at the end, but improved from the last w/o, reduced the rest time to 60 sec. and added one more round!

[maxlharris]

Today: 3/24/08
I used it
Bench Press:
4*3 @ 95 lbs, 1,1,*,1, 45s rest
3*8 @ 125, 4,1,*,1 2m rest
8r @ 95, fast, rest 30s, pump to failure (6 reps)

Swiss Ball Leg Curl
8r, rest 30 s, reps to fail (14 reps)

That was good.

[lczeledoc]

Used it 3/24/08

No rest

Front Squat, 15x125, 8x155 4x185lb

Muscle Cleans, 15x85, 7x105, 3x125lb

Seated Cable Row, 15x140, 8x180, 4x220lb

[maxlharris]

Cranked it today:
Bike Intervals
4 minute warm up
30s sprint (15 resistance, 95+ RPM)
1:30 rest (5 resistance, 80+ rpm)
7 Sprints
3:30 cool down
High calorie number, like it means anything. High for my interval work.

[lczeledoc]

Used it today 3/26/08

4 rounds of chin-ups, dips, 30lb. DB swings, burpees, 45 second rest between rounds\

----Chin-ups, Dips, Swings, Burpees

1st round,---8, 10, 8, 8
2nd round,---6, 8, 8, 6
3rd round,---5, 7, 8, 6
4th round,---5, 6, 8, 6

I was dead at the end, but improved from the last w/o, reduced the rest time to 45sec.

[maxlharris]

It got used again:
Intervals on the Bike
4 min warm up
60s sprint (resistance 15, rpm >90)
3m rest (resistance 5, RPM >80)
3 sprints
30s sprint (15, >95)
3:30 cool down (5, >80)

I got off on the wrong floor going up and had to take some stairs. Boy was that the opposite of fun.

[lczeledoc]

Used it today, 3/27/08


Deadlift, 15x170, 8x220, 4x260lb---no rest between sets

Bench Press, 15x145, 7x185, 3x215lb---no rest between sets

DB Bent over Row, 15x45, 8x60, 4x70lb---no rest between sets

[maxlharris]

More Use, something different:
The (mostly) Bodyweight 100 (and 5)
20* Prisoner Squat
20* Pushup
20* Jump
10* Lat Pull, Chinup Grip, 70 lbs
20* Static Lunge (alternating legs, 20/ and boy are my legs tired)
15* Close Grip Pushup

(Supposed to do 5 chinups in place of the lat pull, but I figured roughly what the lat pull equivalent of my weight in Chinups is {about 80% is what you're lifting}, blanched, and cut it in half and doubled the reps... I will up the weight progressively, until I can do enough Chinups to fill the routine)

This is the start of an 8 week, more or less, attempt to use bodyweight exercises, in increasing volume, to increase strength and improve tone. We'll see what happens. I should take pictures, in case it works really well.

[maxlharris]

Used it again. Same as Friday.

The (mostly) Bodyweight 100 (and 5)
20* Prisoner Squat
20* Pushup
20* Jump
10* Lat Pull, Chinup Grip, 70 lbs
20* Static Lunge (alternating legs, 20/)
15* Close Grip Pushup

This is so fast. So fast. We're talking, do it with no rest. The longest thing to do is the lunges (well, there's really twice the reps). Friday, I double it, and do the same thing back to back. The CG Pushups will be murder. I learned a little something here today. I should note. I have been doing most of my pushups with a tucked elbow, putting most of the work on my triceps anyway. So, on regular pushups, I let the elbows go where they would, felt a lot more work on the chest. Then, I did the CG with a less CG, but kept the elbows tucked tight to the sides, and wow, these are two very similar exercises (we're talking maybe 6 inch difference on hand placement), but two very different movements in terms of exercise. Wow.