BrackneyC gets back to the basics

[erinlee01]

Things are looking good in here!

I read back and have to say I agree with Whatevergirl about trying to get out in a lake or something periodically. If it's windy, you will get waves and that can make it hard to breathe if you're not used to it. Also, it's a bit disorientating swimming where you have nothing to orient yourself with.

[Brackneyc]

Things are looking good in here!

I read back and have to say I agree with Whatevergirl about trying to get out in a lake or something periodically. If it's windy, you will get waves and that can make it hard to breathe if you're not used to it. Also, it's a bit disorientating swimming where you have nothing to orient yourself with.

Thank you. I am going to go to a nearby lake (hopefully today if the weather holds) and see how it looks. I actually do better in a lake as opposed to a pool. Not sure why. Fear probably.

[erinlee01]

Thank you. I am going to go to a nearby lake (hopefully today if the weather holds) and see how it looks. I actually do better in a lake as opposed to a pool. Not sure why. Fear probably.

I grew up swimming in lakes and prefer them, as well. Have fun!

[whatevergirl]

This post is a day late. I had a little cheat meal yesterday. I did my run in the morning, but I ate half a small pizza and a scoop of No Sugar added Moosetracks ice cream. I took in about 240 grams of carbs (twice my regular amount). I must say, I feel damn good today.

A cheat meal does a body good.

Good to know lol, and happy you got your run in! Good luck adding swimming soon.

[Brackneyc]

Weight today 174.0

Squats:
2 sets 125 x 11
2 sets 175 x 11

Knee felt great. Could have gone higher, but decided to play it smart.

Overhead press:
2 sets 85 x 11
2 sets 115 x 11

Bent over rows:
1 set 135 x 11
1 set 145 x 11
2 sets 155 x 11

SLDL:
2 sets 185 x 11


Bench press
2 sets 100 x 11
2 sets 145 x 11
2 sets 155 x 6 (the heavier weight felt better on the shoulder than the lighter weight, which seemed odd to me)


Curls:
3 sets 85 x 11

Tricep kickbacks
3 sets x 11. (forgot the amount of weight I used )


Calves:
3 sets seated 140 x 14
3 sets standing Body weight plus 100lb dumbell in hand 3 sets 14 reps

Felt really good today. I have my best training days wen I feel good about life in general. My wife has taken up training with me (over the past two weeks) which has made it a lot of fun (srs). She is also doing FB workouts.

Tomorrow is a Brick day. I'll be going solo since my wife is out of town for the day.

Time for lunch.

Have a good one (anyone reading this).

[-=FLEX=-]

Tricep kickbacks
3 sets x 11. (forgot the amount of weight I used )

1) Negged for doing kickbacks in the first place.

2) Bring a journal to the guym (pen and paper - old skool technology bro) then you won't forget stuffs.

3) Good workout, glad the shoulder let you get soem benching done.

-=FLEX=-

[Brackneyc]

1) Negged for doing kickbacks in the first place.

2) Bring a journal to the guym (pen and paper - old skool technology bro) then you won't forget stuffs.

3) Good workout, glad the shoulder let you get soem benching done.

-=FLEX=-

I only added the kickbacks because everything else I do for triceps kills the shoulder. But today, the bench gave me hope that soon enough, I'd be back doing dips, CGBP and my close grip pushups (which I love).

[-=FLEX=-]

I only added the kickbacks because everything else I do for triceps kills the shoulder. But today, the bench gave me hope that soon enough, I'd be back doing dips, CGBP and my close grip pushups (which I love).

Kickbacks don't hurt because they don't do anything.

-=FLEX=-

[Brackneyc]

Kickbacks don't hurt because they don't do anything.

-=FLEX=-

I know, but in my head, I felt like I was doing "something" for tris . Wednesday, I may attempt some of the pushups. I know I am not ready for dips yet. Last week I got in the dip station, and it was all I could do to even go about half way down. I suppose I could do some skull crushers. Those didn't bother the shoulder, and seem like a solid movement. What do you think"

[-=FLEX=-]

I suppose I could do some skull crushers. Those didn't bother the shoulder, and seem like a solid movement. What do you think"

If skullcrushers don't hurt, do them.

Tricep pressdowns using a cable might be good too.

-=FLEX=-

[whatevergirl]

Kickbacks don't hurt because they don't do anything.

-=FLEX=-

I am glad you're saying this, because I never liked these to begin with. lol I can't say they were completely ineffective, but just never liked them. Or the overhead extensions with free weights...

Good workout, brack!! Here's a link from here for other ideas...not sure what you can/can't do with your shoulder.

http://www.bodybuilding.com/exercise...muscle/triceps

[Brackneyc]

If skullcrushers don't hurt, do them.

Tricep pressdowns using a cable might be good too.

-=FLEX=-

I will report my success on Wednesday with them. I have always liked them, but they never did for me what CGBP or dips did, so I dropped them. Better get back to them.

[Brackneyc]

I am glad you're saying this, because I never liked these to begin with. lol I can't say they were completely ineffective, but just never liked them. Or the overhead extensions with free weights...

Good workout, brack!! Here's a link from here for other ideas...not sure what you can/can't do with your shoulder.

http://www.bodybuilding.com/exercise...muscle/triceps

Thank you WEG. I am such a creature of habit. I really need to expand my horizons if I plan to get my triceps to grow. Shoulder injuries are the worst.

[Brackneyc]

Just home from the run/bike outing.

3.5 miles
30.30 minutes. (off my pace, but I felt great today).

I rode 20 miles non-stop, which is the first time ever doing that.

Pre-run food: oatmeal.

Post run: shake

Getting ready for the eggs and ham and coffee.

Weights tomorrow, no kickbacks, ever again.


Have a great one everybody.

[whatevergirl]

Just home from the run/bike outing.

3.5 miles
30.30 minutes. (off my pace, but I felt great today).

I rode 20 miles non-stop, which is the first time ever doing that.

Pre-run food: oatmeal.

Post run: shake

Getting ready for the eggs and ham and coffee.

Weights tomorrow, no kickbacks, ever again.


Have a great one everybody.

Awesome brick! Good job--so you hit a personal best with the 20 miles non stop? *thumbs up*

I'm going for either a spin class tonight, or long ride with a friend...wish me luck.

[Brackneyc]

Awesome brick! Good job--so you hit a personal best with the 20 miles non stop? *thumbs up*

I'm going for either a spin class tonight, or long ride with a friend...wish me luck.

I hadn't considered the ride a PR. I guess it was. Do you have any idea of the type of pace which would be considered "decent" for a 20 mile ride. I've been timing my rides, but they seem slow to me. Just curious.

Good luck tonight.

[whatevergirl]

I hadn't considered the ride a PR. I guess it was. Do you have any idea of the type of pace which would be considered "decent" for a 20 mile ride. I've been timing my rides, but they seem slow to me. Just curious.

Good luck tonight.

I typically pace from 22 to 24 mph...but remember, Florida has no hills. LOL
Which is why I spin, to get those simulated hills.

If you can do the 20 miles in about 45 to 50 minutes, that would be a solid time. What was your time? And what kind of terrain are you on? Hills? Flat?

[Brackneyc]

I typically pace from 22 to 24 mph...but remember, Florida has no hills. LOL
Which is why I spin, to get those simulated hills.

If you can do the 20 miles in about 45 to 50 minutes, that would be a solid time. What was your time? And what kind of terrain are you on? Hills? Flat?

There are some hills (but not long hills), but not too bad. I am only maintaining about 18 mph average right now. I need to get my butt moving.

[whatevergirl]

There are some hills (but not long hills), but not too bad. I am only maintaining about 18 mph average right now. I need to get my butt moving.

That's not bad at all with hills...I would say in thinking through the past two months, I'd average from 19 to 24. 24 is not the typical, but I get there when the stars are all aligned in the sky...lol Probably my 'norm' is 21 to 22.

Didn't someone suggest for you and your wife to get bike trainers? Hmm...I remember reading that somewhere...

Tellin' ya...you'll be amazed at how much faster you become, out on the open road.

[uncbob]

Very interesting thread

Many Kudos

Your routine mirrors mine to some extent
Mon Wed Fri--full body weights at LA fitness 1 hour
Tue Thur 6 mile jog
Sat 20-25 mile bike ride
Sun 8 -10 mile jog

Two questions
1. What is current status on your diabetes
2. What is the current status on your BP

If I missed reading about 1 and 2 my apologies

[Brackneyc]

That's not bad at all with hills...I would say in thinking through the past two months, I'd average from 19 to 24. 24 is not the typical, but I get there when the stars are all aligned in the sky...lol Probably my 'norm' is 21 to 22.

Didn't someone suggest for you and your wife to get bike trainers? Hmm...I remember reading that somewhere...

Tellin' ya...you'll be amazed at how much faster you become, out on the open road.

Yes, the trainers. Don't remember if I asked you for models which you suggest. There are so many. What do you think?

[Brackneyc]

Very interesting thread

Many Kudos

Your routine mirrors mine to some extent
Mon Wed Fri--full body weights at LA fitness 1 hour
Tue Thur 6 mile jog
Sat 20-25 mile bike ride
Sun 8 -10 mile jog

Two questions
1. What is current status on your diabetes
2. What is the current status on your BP

If I missed reading about 1 and 2 my apologies

Thank you reading my journal Uncbob, I appreciate it. Currently, my BP and Diabetes is 100% controlled by diet. I have had three blood panels done since I took control of my life again 14 months ago. All of my numbers are spot on. Doctor even scheduled my next appointment for 1 full year from my last (which was a few weeks ago).

I still test regularly, and I have my BP checked at least three times per week (I work in the school system, so there is always a nurse available) when school is in session.

I hope to be up to 6 mile runs eventually.

How long have you been doing full body workouts. I have only been doing them for a few months, and I love them.

[whatevergirl]

Yes, the trainers. Don't remember if I asked you for models which you suggest. There are so many. What do you think?

I personally love amazon.com...you can save on name brands, there...I don't use an indoor trainer with my bike, I have a spinning bike instead. Two friends of mine use trainers, and they say if I ever choose to get one, I should not go lower than $150, but you don't need to spend $500, either. So somewhere in that range, you should be fine. You're not using it everyday, but you will want one that will last you a while. From this page, I think that I'd go with #5; maybe you have a friend who'll let you borrow one, so you can see what you like before purchasing? But, I'd get one if I were you...you'll become a faster cyclist. And when you do...check out www.spinervals.com I follow his series on my spin bike, when I don't feel like riding outside. (Bar none, the best indoor cycling workout ever) Happy shopping.

http://www.amazon.com/s/?ie=UTF8&key...l_7ovm882izq_b

[Brackneyc]

I personally love amazon.com...you can save on name brands, there...I don't use an indoor trainer with my bike, I have a spinning bike instead. Two friends of mine use trainers, and they say if I ever choose to get one, I should not go lower than $150, but you don't need to spend $500, either. So somewhere in that range, you should be fine. You're not using it everyday, but you will want one that will last you a while. From this page, I think that I'd go with #5; maybe you have a friend who'll let you borrow one, so you can see what you like before purchasing? But, I'd get one if I were you...you'll become a faster cyclist. And when you do...check out www.spinervals.com I follow his series on my spin bike, when I don't feel like riding outside. (Bar none, the best indoor cycling workout ever) Happy shopping.

http://www.amazon.com/s/?ie=UTF8&key...l_7ovm882izq_b

Bookmarked.

I only wish I had even one friend who would know what I meant if I used the word "trainer" in their presence.

[uncbob]

Thank you reading my journal Uncbob, I appreciate it. Currently, my BP and Diabetes is 100% controlled by diet. I have had three blood panels done since I took control of my life again 14 months ago. All of my numbers are spot on. Doctor even scheduled my next appointment for 1 full year from my last (which was a few weeks ago).

I still test regularly, and I have my BP checked at least three times per week (I work in the school system, so there is always a nurse available) when school is in session.

I hope to be up to 6 mile runs eventually.

How long have you been doing full body workouts. I have only been doing them for a few months, and I love them.

The results on your blood sugar and BP make your results even more impressive and shows what clean living can do

Congrats on ditching the meds

Curious did the DR even suggest a change in lifestyle before trying the meds ?

I have been doing full body since I was 48 but from 41 to 66 I was into the running scene marathons half marathons etc but since then just do the cardio for enjoyment and health
and go longer on the full body workouts

[uncbob]

Yes, the trainers. Don't remember if I asked you for models which you suggest. There are so many. What do you think?

It isn't a spinning type bike as the resistance increases as you pedal faster but my wife and I have been using our Schwinn Airdyne over 20 years

We usually bike outdoors but winter and inclement weather use the airdyne

[Brackneyc]

The results on your blood sugar and BP make your results even more impressive and shows what clean living can do

Congrats on ditching the meds

Curious did the DR even suggest a change in lifestyle before trying the meds ?

I have been doing full body since I was 48 but from 41 to 66 I was into the running scene marathons half marathons etc but since then just do the cardio for enjoyment and health
and go longer on the full body workouts

Well, when I started seeing him, he suggested I lose some weight (I was 254 lbs then). Over the next year or so, he kept telling me to lose weight. Then, I had a pre-op physical (rotator cuff), where he ended up putting me on both meds the same day. The bigger issue from the meds perspective was that over the next few visits, he ultimately doubled the meds until my numbers got better. What followed that was some bad side affects from both meds, which caused me all sorts of problems (tired all the time, no energy, bad mood, etc...)

I have to admit though, my initial decision to change was 100% driven by vanity. While I did toss the meds the same day I made the decision, my #1 goal was to look better.

I did eventually return to a 1/4 dose of the diabetes meds (my numbers were way too high to ignore, even though I was eating better). I don't remember the day, but my 1/4 dose caused me to bottom out (55 on the glucose meter), and I stopped taking even the 1/4 dose that day. I never went back to the HBP meds. Three days after I stopped those HBP meds, I was like a new man. I literally felt like I was 18 years old. I had energy to burn, and 14 months later, I rarely sleep past 6:00 am. I hit the floor running everyday. We are on summer break from teaching, and I ran this morning at 6:00 am (ate at 5:30). My fellow teachers think I am out of my mind.

[Brackneyc]

It isn't a spinning type bike as the resistance increases as you pedal faster but my wife and I have been using our Schwinn Airdyne over 20 years

We usually bike outdoors but winter and inclement weather use the airdyne

I love the outdoors. Illinois weather does limit our biking sometimes. Might be nice to be able to pick it up indoors. Craigslist here I come.

[uncbob]

Well, when I started seeing him, he suggested I lose some weight (I was 254 lbs then). Over the next year or so, he kept telling me to lose weight. Then, I had a pre-op physical (rotator cuff), where he ended up putting me on both meds the same day. The bigger issue from the meds perspective was that over the next few visits, he ultimately doubled the meds until my numbers got better. What followed that was some bad side affects from both meds, which caused me all sorts of problems (tired all the time, no energy, bad mood, etc...)

I have to admit though, my initial decision to change was 100% driven by vanity. While I did toss the meds the same day I made the decision, my #1 goal was to look better.

I did eventually return to a 1/4 dose of the diabetes meds (my numbers were way too high to ignore, even though I was eating better). I don't remember the day, but my 1/4 dose caused me to bottom out (55 on the glucose meter), and I stopped taking even the 1/4 dose that day. I never went back to the HBP meds. Three days after I stopped those HBP meds, I was like a new man. I literally felt like I was 18 years old. I had energy to burn, and 14 months later, I rarely sleep past 6:00 am. I hit the floor running everyday. We are on summer break from teaching, and I ran this morning at 6:00 am (ate at 5:30). My fellow teachers think I am out of my mind.

YEP Vanity is the best motivator even more so than health issues

[whatevergirl]

Bookmarked.

I only wish I had even one friend who would know what I meant if I used the word "trainer" in their presence.

Aww...I'll be your friend. ha!

Have you ever belonged to or considered joining a cycling club?

I'm off for my long ride ....decided against spinning...but my friend is coming over and we're heading out...I hate the way people drive around here, you really feel like you're going to get clipped. I might suggest this nearby trail that runs parallel to the highway...hmmm.
Sorry thinking out loud in your journal.

uncbob--your posts are very inspiring, just felt the need to tell you that.