Hey now...you got a lot of work in today. Great job! I like the adding in of the bag, and eliptical. Do you like the eliptical? I used it when I had plantar fasciitis, and couldn't run...but I'm not a fan of it. lol
You should change the title of your journal...way too many positive things happening in here for this place to be a dungeon!
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Thread: Back To The Dungeon
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09-09-2010, 06:59 PM #91
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09-09-2010, 07:07 PM #92
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09-09-2010, 07:09 PM #93
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09-09-2010, 07:12 PM #94
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09-09-2010, 07:14 PM #95
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09-09-2010, 07:17 PM #96
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09-09-2010, 07:19 PM #97
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09-09-2010, 07:21 PM #98
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09-10-2010, 08:03 AM #99
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23860
Just back from the dungeon and a session with my trainer. Upper body blast today. Bench press (close and wide grips), standing barbell rows (close and wide grip), barbell curls (close and wide grip), dumbbell tricep extensions, hammer curls, hammer curl to press, dumbbell bicep curls, dumbbell rows (facing down), curved-bar bicep curls, rope/machine bicep curls, pull downs (close and wide grip), incline press, decline press, incline reverse curls (dumbbells) and good old-fashioned push-ups (along with some plyometric pushups).
I am already feeling it. Left the dungeon, walked home, feeling that continuous slow burn, from my traps, seemingly all the way down to my wrist. Lol. Back feeling it too. Cold shower didn't even phase it. That said....LOVING IT!
A great session today.Last edited by FlaIronMind; 09-10-2010 at 08:04 AM. Reason: typo
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09-10-2010, 09:01 AM #100
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09-10-2010, 09:05 AM #101
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09-10-2010, 02:21 PM #102
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09-10-2010, 02:22 PM #103
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09-10-2010, 07:01 PM #104
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23860
This evening turned out to be a beautiful one here on South Beach. So the wife and I grabbed our bikes and headed out for an evening ride. Awesome. Did a total of a little over 5 miles round trip. A great end to an outstanding Friday.
The numbers for today:
Total caloric intake = 1,382
Macros:
Protein = 130g.
Carbs = 133g. (bulk from sports & protein drinks, then wheat toast (2 slices), milk & veggies)
Fat = 40g.
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09-11-2010, 08:41 AM #105
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23860
Just got back from the dungeon. After yesterday's upper body blast, decided to do a little cardio and then do some lower body work.
Cardio - 1 mile @ 3.5 mph and a 1.5% incline.
Seated Calf Extensions:
10 x 130lbs (x2)
10 x 140lbs (x2)
Hack Press (Calves):
10 x 180lbs (x3)
10 x 270lbs (x2)
Hack Press (Regular):
10 x 270lbs (x3)
V-Squat:
10 x 310lbs (x2)
10 x 315lbs (x1)
10 x 350lbs (x2)
Leg Press:
5 x 360lbs (x5) (crunches in between sets 10 x 5 sets)
Jogged home.
Also just got off scale. New weight = 252.6. Last week was 254.8. Down 2.2lbs.
Feeling great.
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09-11-2010, 08:44 AM #106
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09-11-2010, 08:51 AM #107
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23860
Thanks Flex.
It's a machine squat, similar to a hack press machine, only with the weight in front (on this machine anyway) and with shoulder/back pads. Unlike the hack press, the movement is more squat like, rather than up/backwards (as with the hack).
http://www.pfcfitnessequipment.com/v....aspx?pid=1471
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09-11-2010, 09:04 AM #108
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09-11-2010, 07:12 PM #109
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09-11-2010, 07:14 PM #110
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09-12-2010, 09:51 AM #111
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23860
Just back from the dungeon. Did not feel like heading there this morning, truly. My wife is a little under the weather and, as a result, neither of us got much sleep last night. I was up at 0600 and, after a cup of coffee and whole wheat muffin with some Canadian bacon and a sprinkle of cheese, I started to feel a little better. Quick cold shower and I was dressed in PT gear and heading out the door.
Today's session:
Bench Press:
7 x 115lbs (x7) (wide grip)
7 x 115lbs (x7) (close grip)
Bent-Over Barbell Rows:
10 x 70lbs (x7) (wide grip)
10 x 70lbs (x7) (close grip)
Hammer Curls:
10 x 30lbs (x7)
Standing Bicep Curls (Curved Bar):
7 x 60lbs (x7) (wide grip)
10 x 50lbs (x5) (close grip)
10 x 40lbs (x2) (close grip)
Closed with a little cardio (1/2 mile divided between elliptical and treadmill).
Feeling good.
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09-12-2010, 04:01 PM #112
Good work, I have some of my best workouts when I don't feel like doing it. Don't know why just happens that way.
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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09-12-2010, 05:36 PM #113
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09-12-2010, 05:42 PM #114
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09-13-2010, 08:10 AM #115
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23860
Just back from the dungeon. Another action-packed, thrilling day of cardio.
Treadmill. 3.0 miles today. Incline ranged between 1.0% all the way to 15.0%. Speed ranged from 3.0 mph to 7.2 mph. Average heart rate, though the machine was acting up in this regard, was 172. Probably a bit lower than that because there were times the machine was giving me readings that, if true, no human could survive...."cybernetic organisms," maybe, but humans, no. So, the average heart rate was probably closer to the 160 range.
After all said and done though, feeling good and accomplished what I set out to do this morning.
Make it a great day.
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09-13-2010, 11:23 AM #116
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09-13-2010, 11:29 AM #117
So, I'm reading along in here, and I love the fact that you're a Golden Gloves boxer. I love boxing, always have, and I'm with you on using it for conditioning work.
Now, Jarine...as for the elliptical work...my opinion is no."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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09-13-2010, 11:51 AM #118
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23860
Seems like it and you're right...I could peg on my own about where my heart-rate was (or reasonably close to where it should have been) just by feelin' it and paying attention to what my body was sayin'.
Many thanks Marius...and I gotta say, these few times have been the only times I've ever set foot on an elliptical machine. Have always stuck to runs on grass, sand, bleachers or a treadmill before.
I'm not too ashamed to admit that the first time I got on the damn elliptical, it took me 30 seconds or so to realize I was using a "backwards" motion rather than forward. Lol.
If I'm gonna get on a machine to run, I prefer the ol' treadmill for sure.
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09-13-2010, 04:14 PM #119
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09-13-2010, 06:27 PM #120
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