The numbers for today:
Total caloric intake = 2,182
Macros:
Protein = 150.59g
Carb = 238.95g (bulk came from fruit, dairy, oatmeal and some pasta)
Fat = 65.39g
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Thread: Back To The Dungeon
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09-01-2010, 07:28 PM #31
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09-02-2010, 08:34 AM #32
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23861
Just got back from the dungeon from a session with my trainer. Worked hard. Did a lot of iron work - squats, dead lifts, sumos, dead to press, curls, rows, rows to press, pull downs and some cable work and some work with the kettles.
During the session, my trainer asked if I had brought my gloves in my bag.
"Of course."
He went and grabbed his mitts and we spent about 15 minutes (total) working on my jabs, uppers, hooks and blows, mixing it up good and proper. OOH-RAH! Started to get winded far quicker than I imagined and started to tire easily, particularly as he first grabbed the mitts about 35-40 minutes into our session.
Pushed through and pushed past that point where it felt like I was gonna lose my earlier breakfast and pre-PT blueberries. My stamina is not what it once was, nor is my foot work and timing. Don't feel like my power is there with the force it had before, though my trainer said it was strong and my contact with the mitts was solid. I just didn't feel it the same.
But, that is gonna end p.d.q. Felt incredible to have that action once more vs. just working with a heavy bag and speed bag.
Did some more iron and closed the session with some more work with the mitts. Jogged home, drenched. Just hit a cold shower and am downing a protein shake now.
Great session today and noticing the progress I've made thus far, while keeping a lock on what lies ahead.
Feeling outstanding.Last edited by FlaIronMind; 09-02-2010 at 11:23 AM. Reason: Fix a typo & update
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09-02-2010, 09:14 AM #33
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09-02-2010, 09:58 AM #34
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09-02-2010, 11:19 AM #35
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09-02-2010, 11:23 AM #36
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09-02-2010, 06:01 PM #37
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09-03-2010, 04:41 AM #38
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23861
Woke up earlier this morning and am feeling great. OOH-RAH!
Was waiting to see the aftermath of yesterday's session with my trainer (especially after the condition I was in after our first session back on 8/19/10), but, while I have some soreness (moreso in my lats, rhomboids and traps), it is not bad at all, and is nowhere near that screaming pain following my first day back. But, like I said earlier in this journal, through persistence and dedication, there's only one "first day back."
Having some coffee and will get some breakfast and head back to the dungeon.
Make it a great day people.
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09-03-2010, 07:26 AM #39
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23861
Just got back the dungeon. Great session today:
Side-Seated Pull Downs:
10 x 42.5lbs (1 x each arm)
10 x 50lbs (1 x each arm)
7 x 65lbs (1 x each arm)
5 x 65lbs (1 x each arm)
Seated Triceps Extension:
12 x 65lbs
10 x 95lbs
5 x 125lbs
5 x 140lbs
1 x 155lbs (PB)
Incline Press:
10 x 50lbs
7 x 50lbs
6 x 50lbs
Seated Rows:
7 x 50lbs (tandem)
10 x 50lbs (alternating)
10 x 50lbs (alternating)
Bicep Curls:
10 x 90lbs
10 x 90lbs
10 x 95lbs
5 x 110lbs
2 x 130lbs (PB)
Shoulder Press:
10 x 60lbs (x3)
Leg Press:
5 x 270lbs (x5 - did crunches in between sets, five sets of 10)
Seated Leg Curl:
10 x 50lbs (x3)
Closed with 4 minutes on the heavy bag and jog home from the gym.
Feeling abso-frickin-lutely outstanding and stoked about my two personal bests today.
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09-03-2010, 09:05 AM #40
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09-03-2010, 03:07 PM #41
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23861
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09-03-2010, 03:15 PM #42
Great looking workout! And congrats on the PB's. Your moving some serious weight. Keep up the good work!
I can do all things through him who strengthens me.
~ Philippians 4:13
"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents."
~ Andrew Carnegie
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09-03-2010, 03:17 PM #43
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09-03-2010, 03:19 PM #44
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09-03-2010, 03:28 PM #45
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09-03-2010, 03:36 PM #46
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09-03-2010, 05:13 PM #47
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09-03-2010, 05:17 PM #48
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23861
Numbers for today:
Total caloric intake = 1605.5
Macros:
Protein = 162.29g
Carbs = 172.95g (bulk came from fruits, low-fat milk, sports drink & turkey sub on whole-wheat)
Fat = 28.39g
Will probably have something a little later for that last meal, so will update as necessary.
Edited to add:
Also took a swim in the ocean this evening for about 30 minutes. The swimming did my sore arms and back good - better than any Epsom salt I've ever had.Last edited by FlaIronMind; 09-03-2010 at 08:58 PM. Reason: Add info; update numbers.
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09-03-2010, 05:34 PM #49
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09-03-2010, 05:53 PM #50
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09-03-2010, 06:27 PM #51
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09-03-2010, 08:07 PM #52
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23861
Yeah, Penn State's just about as bad as Auburn. Auburn can't figure out if they're the "Tigers," a bunch of War Eagles or a bunch of Plainsmen. Poor confused folks. On the other hand, leave it to Penn State to call themselves "Nittany Lions" and have a stadium named after a water-dwelling rodent.
Been along time since those Bear Bryant v. Paterno days. And, if my increasingly foggy memory serves me correctly, I think each time Bear and Paterno met, Patero ended up a whooped pup.
Bear Bryant was a near god in my household growing up, and rightly so. Well maybe third place to (1) our Lord and Saviour and (2) Chesty Pulller. Actually, he'd be tied third place with Billy Graham.
But I digress.
Your Nitty-Nannies are gonna be sent back to Quaker country with their tails 'tween their legs.
Edited to add -
Ok, ok...maybe not "Quaker Country."
Carpetbagger fits a lil' better....lol.Last edited by FlaIronMind; 09-03-2010 at 08:09 PM. Reason: add somethin'
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09-03-2010, 08:10 PM #53
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09-03-2010, 08:29 PM #54
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09-04-2010, 12:25 PM #55
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09-04-2010, 12:45 PM #56
- Join Date: Jul 2008
- Location: Stanardsville, Virginia, United States
- Age: 51
- Posts: 463
- Rep Power: 771
What kind of tricep extension are you doing? With an ex-curl bar, barbell or dumbell? That's a crazy amount of weight, at least for me it is! The most I've done was a seated extension with a 100 lb dumbbell.
What do you think of the jogging for your cardio? I lost a lot of weight back in the winter jogging/running about 3-6 miles per day. I eased off the runs over 3 miles because it seemed to really sap my strength a bit too much. I'm doing a Labor Day 5K tomorrow morning.My Workout and Diet Journal:
http://forum.bodybuilding.com/showthread.php?t=132284633
2009-2010 Journal: http://forum.bodybuilding.com/showthread.php?t=125381851
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09-04-2010, 01:20 PM #57
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23861
It's a machine, seated triceps extension.
As for jogging, I usually jog to and from the gym, with some treadmill and elliptical at the gym (usually to help with the lactic). At this stage of my life, I've been left with pretty significant shin splints, so I generally keep the running/jogging minimal, or at least doing so on surfaces that don't impact as much (e.g., concrete/asphalt). I also close each session with about 3-4 minutes all out on the heavy bag and, sometimes, with some time with a speed rope. Speed rope wakes up my shin splits as well, but it seems like to a lesser degree than jogging/running.
Good luck with the 5k tomorrow. Not too long ago I did a 5k for Leukemia/Lymphoma. Made great time, but was hurting afterwards.
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09-04-2010, 03:05 PM #58
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23861
Well, was going to take today off to recover, but decided I would save resting/recouping for the Sabbath, where it properly belongs. Problem was, I waited too long in the day to answer the call of the dungeon, because the wife and I have a party to attend this evening. So I had to keep it abbreviated. Did some leg presses which ventured into territory that I've not charted for several years. Felt AWESOME!
Cable Cross-Overs:
10 x 30lbs (x3 - left)
10 x 30lbs (x3 - right)
Wide-Grip Pull-Downs:
10 x 60lbs (x4)
Bicep Curls (Dumbells):
5 x 80lbs (x3 - left)
5 x 80lbs (x3 - right)
Bench Press:
5 x 115lbs (x5)
Leg Pres:
5 x 360lbs (x4) (with crunches (4 x 10) in between sets)
Also did some work with the kettles. Went 3 minutes on the heavy bag to close out this session, followed by a jog home.
Feeling excellent.Last edited by FlaIronMind; 09-04-2010 at 03:11 PM. Reason: Fix typo
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09-04-2010, 03:35 PM #59
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09-04-2010, 03:42 PM #60
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