10/08/2015 - Bike at Work
Biked 25.1 miles in 1:23:40, 18.0 mph average speed. Good ride today. Legs after certainly feeling it after getting back to the heavy lifting. Grow legs, GROW! Weather doesn’t look great for tomorrow, but the rain may hold off long enough to get a run in during lunch time. We will see.
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Results 1,501 to 1,530 of 2844
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10-08-2015, 10:55 AM #1501Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-09-2015, 06:01 AM #1502Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/9/2015 – Day 2 of my 3 day split
Got to the gym at 5:45 am.
* Stretch
* Warmup
13 minutes on the Arc Trainer.
* Hammer Strength Behind The Head Press
20 @ 90 lbs
15 @ 120 lbs
12 @ 140 lbs.
10 @ 160 lbs.
8 @ 180 lbs.
6 @ 190 lbs.
15 @ 120 lbs.
* Barbell Squats
15 @ bar, 15 @ 105 lbs.
15 @ 145 lbs.
12 @ 185 lbs.
10 @ 215 lbs.
8 @ 235 lbs.
6 @ 255 lbs.
12 @ 185 lbs., 15 @ 135 lbs. (drop set)
* Dumbbell Power Partial / Dumbbell Front Raise
15 @ 20 lbs. / 15 @ 20 lbs.
12 @ 25 lbs. / 12 @ 25 lbs.
10 @ 30 lbs. / 10 @ 30 lbs.
8 @ 35 lbs. / 8 @ 35 lbs.
15 @ 20 lbs. / 15 @ 20 lbs.
* Rear Delt Machine Flys
15 @ 100 lbs.
12 @ 120 lbs.
10 @ 140 lbs.
8 @ 160 lbs.
15 @ 100 lbs.
* Barbell Shoulder Shrugs
15 @ 185 lbs.
15 @ 275 lbs.
12 @ 365 lbs.
10 @ 425 lbs.
8 @ 475 lbs.
6 @ 505 lbs.
20 @ 315 lbs.
* One Leg Presses on Seated Leg Press Machine
15 @ 62.5 lbs.
15 @ 62.5 lbs.
15 @ 62.5 lbs.
15 @ 62.5 lbs.
No rest between sets, just left leg, then right, then repeat!
* Decline Sit-ups / Decline Twisting Crunches / Russian Twists / Overhead Barbell Presses
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 15 @ 80 lbs.
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 12 @ 100 lbs.
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 10 @ 110 lbs.
* Hyper Extensions / Overhead Barbell Presses
15 + 40 lbs. / 10 @ 110 lbs.
15 + 50 lbs. / 8 @ 110 lbs.
15 + 60 lbs. / 15 @ 90 lbs.
* Captain’s Chair: Knee Raises
15 with 15lb medicine ball between knees
15 with 15lb medicine ball between knees
15 with 15lb medicine ball between knees
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 10 minutes.
Weighed in at 248 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-09-2015, 07:09 AM #1503www.BuffMother.com
- Join Date: Apr 2006
- Location: Bentonville, Arkansas, United States
- Age: 48
- Posts: 843
- Rep Power: 2632
You have a great transformation story, way to go and way to keep working your ASS off! I'm impressed with the time you put into your training. I trained so much harder when I was first starting out, now I feel lazy when I read your journal! Thanks for the inspiration!!
Your BuffMother, Michelle Berger
Owner http://www.BuffMother.com
Current journal http://forum.bodybuilding.com/showthread.php?t=169126173&page=1
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10-09-2015, 10:24 AM #1504Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/09/2015 - Run at Work
Ran 5.40 miles in 47:46, 8:51 per mile. Hulk run fast today! Well, at least fast for me lately
Snuck
in a run between rain storms. Wasn’t sure if I was going to get a chance with stuff going on it work,
so I made it a shorter one. Felt good to get out there and bust it!
"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-09-2015, 10:48 AM #1505Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
Thanks!Originally Posted by BuffMother
I'm pretty much addicted to the training now. If I don't hit the gym or run or bike, I just don't feel right that day.
I'm to be better shape and healthier every year for many years to come!"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-10-2015, 06:24 AM #1506Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/10/2015 – Workout with my Son
Got to the gym at 6:40 am.
* Stretch
* Warmup
13 minutes on the Step Mill.
* Hammer Strength Incline Press, PWO
20 @ 90 lbs.
15 @ 140 lbs.
12 @ 180 lbs.
18 @ 140 lbs.
* Seated, Wide Grip, Cable Rows
20 @ 150 lbs.
15 @ 177.5 lbs.
12 @ 205 lbs.
18 @ 157.5 lbs.
* Barbell Deadlifts
15 @ 135 lbs.
15 @ 185 lbs.
12 @ 215 lbs.
15 @ 185 lbs.
* Overhead Barbell Press
15 @ 80 lbs.
12 @ 100 lbs.
10 @ 100 lbs.
15 @ 80 lbs.
* Barbell Curls / Overhead Triceps Extensions
15 @ 70 lbs. / 15 @ 45 lbs.
15 @ 70 lbs. / 15 @ 50 lbs.
* Decline Sit-ups / Decline Twisting Crunches / Russian Twists
15 / 8 each side / 10 each side.
15 / 8 each side / 10 each side.
* Hyper Extensions
15, 15
* Captain’s Chair: Knee Raises
15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 15 minutes.
Weighed in at 247 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-12-2015, 06:29 AM #1507Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/12/2015 – Day 3 of my 3 day split
Got to the Gym at 5:45 am.
* Stretch
* Warm-up
13 Minutes on the Step Mill.
* Barbell Bench Press
15 @ 65 lbs., 15 @ 105 lbs.
15 @ 135 lbs.
12 @ 175 lbs.
10 @ 195 lbs.
7 @ 205 lbs.
5 @ 215 lbs.
10 @ 175 lbs., 15 @ 145 lbs. (drop set)
* Dumbbell Preacher Curls
15 @ 30 lbs.
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 55 lbs.
7 @ 55 lbs.
15 @ 40 lbs.
* Hammer Strength Incline Press, PWO
15 @ 120 lbs.
15 @ 150 lbs.
12 @ 180 lbs.
10 @ 200 lbs.
8 @ 220 lbs.
10 @ 180 lbs., 15 @ 140 lbs. (drop set)
* Dumbbell Curls – Standard/Hammer/Cross Body
All 3 were done as a single set, with no rest.
10/10/10 @ 20 lbs.
8/8/8 @ 25 lbs.
6/6/6 @ 30 lbs.
4/4/4 @ 35 lbs.
10/10/10 @ 20 lbs.
* Sumo Barbell Deadlifts
15 @ 135 lbs.
15 @ 185 lbs.
12 @ 215 lbs.
10 @ 245 lbs.
8 @ 275 lbs.
6 @ 295 lbs.
10 @ 235 lbs., 15 @ 185 lbs. (drop set)
* Pec Dec Flies
15 @ 220 lbs.
15 @ 280 lbs.
12 @ 325 lbs.
10 @ 350 lbs.
8 @ 370 lbs.
8 @ 370 lbs.
10 @ 305 lbs., 15 @ 260 lbs. (drop set)
* Decline Sit-ups / Decline Twisting Crunches / Russian Twists / Narrow Grip EZ-Bar Curls
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 15 @ 70 lbs.
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 12 @ 80 lbs.
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 10 @ 90 lbs.
* Hyper Extensions / Narrow Grip EZ-Bar Curls
20 / 7 @ 100 lbs.
20 / 10 @ 90 lbs.
20 / 15 @ 60 lbs.
* Captain’s Chair: Knee Raises
20, 20, 20
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 5 minutes.
Weighed in at 248 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-12-2015, 10:37 AM #1508Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/12/2015 - Bike at Work
Biked 25.4 miles in 1:22:50, 18.4 mph average speed. HELLS YEAH! Great ride today. I was solo and this is one of our hilly routes, so I was really busting it. Perfect weather, great scenery with the leaves and most of the roads are in good shape. I could have ridden another 25 if I didn’t need to get back to work!"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-13-2015, 05:39 AM #1509Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/13/2015 – Workout with my Son
Got to the gym at 5:35 am.
* Stretch
* Warmup
13 minutes on the Arc Trainer.
* Barbell Bench Press
15 @ bar, 15 @ 95 lbs.
15 @ 135 lbs.
12 @ 165 lbs.
20 @ 135 lbs.
* Icarrian Power Squat Machine, PWO
15 @ 180 lbs.
15 @ 270 lbs.
15 @ 360 lbs.
15 @ 450 lbs.
* Wide Grip, Lat Pulldowns
15 @ 110 lbs.
15 @ 130 lbs.
12 @ 150 lbs.
15 @ 125 lbs.
* Seated Arnold Presses
15 @ 30 lbs.
15 @ 35 lbs.
12 @ 40 lbs.
15 @ 30 lbs.
* Parallel Bar Knee Raises
15, 15, 15
Held myself on 2 parallel bars like I was at the top of a dip, and did knee raises. Boy does that work all sorts of stabilizer muscles!
* Stretch
Workout totaled 1 hour and 5 minutes.
Weighed in at 246 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-13-2015, 10:30 AM #1510Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/13/2015 - Run at Work
Ran 5.30 miles in 45:14, 8:32 per mile. Great run today. Running buddy needed to be back in 45 minutes for a meeting, and we came damn close. I looked back in my journal and that’s the fastest pace I’ve run this distance for this year! It’s amazing what dropping 15lbs. can do for your running pace!"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-14-2015, 06:43 AM #1511Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/14/2015 – Day 1 of my 3 day split
Got to the gym at 5:50 am.
* Stretch
* Warm-up
13 minutes on the step mill. Man, I kicked my butt today on this machine!
* Wide Grip Cable Pulldowns / Kneeling Cable Triceps Extensions
15 @ 117.5 lbs. / 15 @ 48 lbs.
12 @ 145 lbs. / 12 @ 58 lbs.
10 @ 165 lbs. / 10 @ 68 lbs.
8 @ 185 lbs. / 8 @ 75 lbs.
6 @ 205 lbs. / 6 @ 78 lbs.
8 @ 170 lbs., 8 @ 150 lbs., 8 @ 130 lbs. , 8 @ 110 lbs. (drop set) / 20 @ 62 lbs.
* Flite Power Squat Machine, Plate Weight Only
15 @ 270 lbs.
15 @ 450 lbs.
12 @ 630 lbs.
10 @ 810 lbs.
8 @ 900 lbs.
8 @ 720 lbs., 8 @ 630 lbs., 8 @ 540 lbs., 8 @ 450 lbs. (drop set)
* Hammer Strength ISO Row, Single Arm Row, PWO
15 @ 135 lbs.
12 @ 180 lbs.
10 @ 225 lbs.
8 @ 260 lbs.
6 @ 285 lbs.
15 @ 205 lbs.
* Seated Hamstring Curls – one leg at a time
15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs.
No rest between sets, just right leg, left leg, repeat
* Narrow Grip Bench Press
15 @ 105 lbs.
12 @ 145 lbs.
10 @ 175 lbs.
8 @ 195 lbs.
6 @ 205 lbs.
15 @ 145 lbs.
* Quad Extensions –one leg at a time
15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs.
No rest between sets, just right leg, left leg, repeat
* Narrow Grip Chin Ups
5, 4, 4, 3, 3, 3, 3, 3, 2
30 total for today. Making progress here!
* Decline Sit-ups / Decline Twisting Crunches / Russian Twists / Overhead Barbell Triceps Extensions
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 15 @ 60 lbs.
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 12 @ 70 lbs.
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 10 @ 80 lbs.
* Hyper Extensions / Overhead Barbell Triceps Extensions
15 + 30 lbs. / 8 @ 90 lbs.
15 + 30 lbs. / 6 @ 100 lbs.
15 + 30 lbs. / 15 @ 60 lbs.
* Parallel Bars Knee Raises
15, 15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled: 2 hours and 10 minutes
Weighed in at 246 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-14-2015, 10:51 AM #1512Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/14/2015 - Bike at Work
Biked 25.2 miles in 1:22:10, 18.4 mph average speed. Another great ride today. I was solo once more, but still managed to keep up a good pace. It was a nice day, cool enough that I could push hard without overheating."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-15-2015, 07:18 AM #1513Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/15/2015 – Workout with my Son
Got to the gym at 5:40 am. My actually son woke me up this morning. Somehow I slept through my alarm, but I woke up when he headed to the bathroom. I got ready might quick!
* Stretch
* Warmup
13 minutes on the Arc Trainer
* Hammer Strength Incline Press, PWO
20 @ 120 lbs.
15 @ 140 lbs.
12 @ 180 lbs.
18 @ 140 lbs.
* Seated, Dual Handle Cable Rows, One arm at a Time
15 @ 130 lbs.
12 @ 150 lbs.
12 @ 150 lbs.
15 @ 130 lbs.
* Barbell Squats
15 @ bar.
15 @ 105 lbs.
15 @ 145 lbs.
15 @ 155 lbs.
* Overhead Barbell Press
15 @ 80 lbs.
12 @ 100 lbs.
10 @ 100 lbs.
15 @ 80 lbs.
* Decline Sit-ups / Decline Twisting Crunches / Russian Twists
Ran out of time for these, since we were a little late.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 55 minutes.
Weighed in at 247 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-15-2015, 11:27 AM #1514Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/15/2015 - Bike at Work
Biked 28.1 miles in 1:35:48, 17.6 mph average speed. Good ride today. My riding buddy was back, and we took a little longer ride down through Concord to take in some nice fall scenery in rolling hills and farms there. I think it was good not bust it quite so hard this ride, legs were a little sore today."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-16-2015, 06:26 AM #1515Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/16/2015 – Day 2 of my 3 day split
Got to the gym at 5:45 am.
* Stretch
* Warmup
13 minutes on the Step Mill.
* Hammer Strength Behind The Head Press
20 @ 90 lbs
15 @ 120 lbs
12 @ 150 lbs.
10 @ 170 lbs.
8 @ 190 lbs.
5 @ 200 lbs.
10 @ 150 lbs., 10 @ 120 lbs. (drop set)
* Barbell Squats
15 @ bar, 15 @ 105 lbs.
15 @ 145 lbs.
12 @ 185 lbs.
10 @ 215 lbs.
8 @ 240 lbs.
6 @ 260 lbs.
4 @ 275 lbs.
8 @ 225 lbs., 10 @ 185 lbs., 12 @ 145 lbs. (drop set)
* Dumbbell Power Partial / Dumbbell Front Raise
15 @ 20 lbs. / 15 @ 20 lbs.
12 @ 25 lbs. / 12 @ 25 lbs.
10 @ 30 lbs. / 10 @ 30 lbs.
8 @ 35 lbs. / 8 @ 35 lbs.
15 @ 25 lbs. / 15 @ 25 lbs.
* Rear Delt Machine Flys
15 @ 100 lbs.
12 @ 120 lbs.
10 @ 140 lbs.
8 @ 160 lbs.
15 @ 120 lbs.
* Barbell Shoulder Shrugs
15 @ 225 lbs.
15 @ 315 lbs.
12 @ 405 lbs.
10 @ 465 lbs.
6 @ 515 lbs.
15 @ 365 lbs.
* Decline Sit-ups / Decline Twisting Crunches / Russian Twists / Seated Overhead Dumbbell Presses
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 15 @ 35 lbs.
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 12 @ 40 lbs.
20 + 10 lbs. / 10 each side + 10 lbs. / 12 each side + 10 lbs. / 10 @ 45 lbs.
* Hyper Extensions / Seated Overhead Dumbbell Presses
15 + 30 lbs. / 8 @ 50 lbs.
15 + 30 lbs. / 6 @ 55 lbs.
15 + 30 lbs. / 15 @ 40 lbs.
* One Leg Presses on Seated Leg Press Machine
15 @ 75 lbs.
15 @ 75 lbs.
15 @ 75 lbs.
15 @ 75 lbs.
No rest between sets, just left leg, then right, then repeat!
* Parallel Bars Knee Raises
15, 15, 15, 15
I’m getting better at these. Starting to keep my core more stable, and swinging to a minimum.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 10 minutes.
Weighed in at 244 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-16-2015, 10:28 AM #1516Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/16/2015 - Run at Work
Ran 7.85 miles in 1:10:18, 8:57 per mile. Great run today. I went in short sleeves, so it got a little cool in the shade, but that just let me push harder. It’s the first time I’ve been under 9 minutes miles for this distance since the beginning of June. I really like this cooler weather for doing cardio outside!"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-17-2015, 12:41 PM #1517Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/17/2015 – Workout with my Son
Got to the gym at 6:00 am.
* Stretch
* Warmup
13 minutes on the Step Machine Trainer.
* Barbell Bench Press
15 @ bar, 20 @ 105 lbs.
15 @ 145 lbs.
12 @ 175 lbs.
15 @ 145 lbs.
* Barbell Deadlifts
15 @ 135 lbs.
15 @ 185 lbs.
12 @ 215 lbs.
15 @ 185 lbs.
* Wide Grip, Lat Pulldowns
15 @ 117.5 lbs.
15 @ 137.5 lbs.
12 @ 157.5 lbs.
15 @ 137.5 lbs.
* Seated Arnold Presses
15 @ 30 lbs.
15 @ 35 lbs.
15 @ 35 lbs.
15 @ 30 lbs.
* Decline Sit-ups / Decline Twisting Crunches
15 / 8
15 / 8
* Stretch
Workout totaled 1 hour and 5 minutes.
Weighed in at 244 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-18-2015, 05:45 AM #1518Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/18/2015 – Spinning at Home
Rode 37 miles in 1:46:00 on the spin bike at home. Too cold out this morning for me to want to go and run, so I watched the season opener of Gold Rush while spinning away."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-19-2015, 07:22 AM #1519Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/19/2015 – Day 3 of my 3 day split
Got to the Gym at 5:00 am.
* Stretch
* Warm-up
13 Minutes on the Step Mill.
* Barbell Bench Press
15 @ 65 lbs., 15 @ 105 lbs.
15 @ 145 lbs.
12 @ 175 lbs.
10 @ 195 lbs.
8 @ 205 lbs.
5 @ 215 lbs.
10 @ 185 lbs., 10 @ 155 lbs., 12 @ 135lbs. (drop set)
* Dumbbell Preacher Curls
15 @ 30 lbs.
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 55 lbs.
6 @ 60 lbs.
15 @ 40 lbs.
* Hammer Strength Incline Press, PWO
15 @ 120 lbs.
12 @ 160 lbs.
10 @ 190 lbs.
8 @ 210 lbs.
6 @ 230 lbs.
8 @ 210 lbs.
10 @ 180 lbs., 10 @ 150 lbs., 12 @ 120 lbs. (drop set)
* Dumbbell Curls – Standard/Hammer/Cross Body
All 3 were done as a single set, with no rest.
10/10/10 @ 20 lbs.
8/8/8 @ 25 lbs.
6/6/6 @ 30 lbs.
4/4/4 @ 35 lbs.
10/10/10 @ 20 lbs.
* Sumo Barbell Deadlifts
15 @ 135 lbs.
15 @ 185 lbs.
12 @ 225 lbs.
10 @ 255 lbs.
8 @ 285 lbs.
5 @ 305 lbs.
10 @ 235 lbs., 12 @ 205 lbs. (drop set)
* Pec Dec Flies
15 @ 220 lbs.
15 @ 280 lbs.
12 @ 325 lbs.
10 @ 350 lbs.
8 @ 370 lbs.
8 @ 370 lbs.
15 @ 280 lbs.
* Decline Sit-ups / Decline Twisting Crunches / Narrow Grip EZ-Bar Curls
15 + 25 lbs. / 8 each side + 25 lbs. / 12 @ 70 lbs.
15 + 25 lbs. / 8 each side + 25 lbs. / 10 @ 80 lbs.
15 + 25 lbs. / 8 each side + 25 lbs. / 8 @ 90 lbs.
15 + 25 lbs. / 8 each side + 25 lbs. / 15 @ 70 lbs.
* Parallel Bars Knee Raises
15, 15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 10 minutes.
Weighed in at 246 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-19-2015, 11:25 AM #1520Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/19/2015 - Bike at Work
Biked 25.1 miles in 1:25:05, 17.7 mph average speed. Good ride today, if a bit chilly. It was 40 degrees when headed out with a light breeze. Quite the temperature shift from most of last week."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-20-2015, 05:39 AM #1521Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/20/2015 – Workout with my Son
Got to the gym at 5:30 am. We headed out a little earlier today, so we can make sure we get the whole workout in.
* Stretch
* Warmup
13 minutes on the Arc Trainer
* Hammer Strength Incline Press, PWO
15 @ 120 lbs.
15 @ 160 lbs.
12 @ 190 lbs.
15 @ 140 lbs.
* Seated, Wide Grip, Cable Rows
15 @ 150 lbs.
15 @ 190 lbs.
12 @ 210 lbs.
15 @ 170 lbs.
* Icarrian Power Squat Machine, PWO
15 @ 270 lbs.
15 @ 450 lbs.
15 @ 540 lbs.
15 @ 450 lbs.
* Seated Arnold Presses
15 @ 35 lbs.
12 @ 40 lbs.
10 @ 45 lbs.
15 @ 35 lbs.
* Hyper-Extensions
15, 15
* Parallel Bars Knee Raises
15, 15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 10 minutes.
Weighed in at 248 lbs. I must be getting sloppy on the tracking, need to crack down."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-20-2015, 10:37 AM #1522Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/20/2015 - Run at Work
Ran 7.85 miles in 1:08:56, 8:47 per mile. Great run today. Overcast and chance of rain, but 15 degrees warmer than yesterday, so good weather for running. We started out at a sub 9 minute mile pace and stayed there the whole run."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-21-2015, 06:34 AM #1523Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/21/2015 – Day 1 of my 3 day split
Got to the gym at 5:45 am.
* Stretch
* Warm-up
13 minutes on the step mill.
* Wide Grip Cable Pulldowns / Kneeling Cable Triceps Extensions
15 @ 110 lbs. / 15 @ 45 lbs.
15 @ 137.5 lbs. / 15 @ 55 lbs.
12 @ 157.5 lbs. / 12 @ 65 lbs.
10 @ 177.5 lbs. / 10 @ 75 lbs.
8 @ 197.5 lbs. / 8 @ 78 lbs.
5 @ 217.5 lbs. / 8 @ 78 lbs.
10 @ 170 lbs., 10 @ 150 lbs., 10 @ 130 lbs. (drop set) / 20 @ 62 lbs.
* Flite Power Squat Machine, Plate Weight Only
15 @ 270 lbs.
15 @ 450 lbs.
12 @ 630 lbs.
10 @ 810 lbs.
8 @ 900 lbs.
8 @ 990 lbs.
20 @ 630 lbs.
* Hammer Strength ISO Row, Single Arm Row, PWO
15 @ 135 lbs.
12 @ 180 lbs.
10 @ 225 lbs.
8 @ 260 lbs.
5 @ 295 lbs.
15 @ 215 lbs.
* Seated Hamstring Curls – one leg at a time
15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs.
No rest between sets, just right leg, left leg, repeat
* Narrow Grip Bench Press
15 @ 105 lbs.
12 @ 145 lbs.
10 @ 175 lbs.
8 @ 195 lbs.
6 @ 205 lbs.
15 @ 145 lbs.
* Quad Extensions –one leg at a time
15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs., 15 @ 60 lbs.
No rest between sets, just right leg, left leg, repeat
* Narrow Grip Chin Ups
5, 5, 4, 4, 4, 3, 3, 3, 3
34 total for today.
* Decline Sit-ups / Decline Twisting Crunches / Overhead Barbell Triceps Extensions
20 + 25 lbs. / 10 each side + 25 lbs. / 15 @ 60 lbs.
20 + 25 lbs. / 10 each side + 25 lbs. / 12 @ 70 lbs.
20 + 25 lbs. / 10 each side + 25 lbs. / 10 @ 80 lbs.
* Hyper Extensions / Overhead Barbell Triceps Extensions
15 + 40 lbs. / 8 @ 90 lbs.
15 + 50 lbs. / 6 @ 100 lbs.
15 + 60 lbs. / 15 @ 60 lbs.
* Parallel Bars Knee Raises
15, 15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled: 2 hours and 10 minutes
Weighed in at 243 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-21-2015, 10:31 AM #1524Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/21/2015 - Run at Work
Ran 6.60 miles in 57:28, 8:42 per mile. Really good run today. I told my buddy we didn’t need to push the pace today, and we go out and take 5 seconds per mile off of yesterday’s pace.... Somedays you just feel like going fast."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-22-2015, 05:50 AM #1525Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/22/2015 – Workout with my Son
Got to the gym at 5:35 am.
* Stretch
* Warmup
13 minutes on the Step Machine.
* Barbell Bench Press
15 @ 65 lbs., 15 @ 115 lbs.
15 @ 145 lbs.
12 @ 165 lbs.
20 @ 135 lbs.
* Wide Grip, Lat Pulldowns
15 @ 110 lbs.
15 @ 130 lbs.
12 @ 150 lbs.
20 @ 110 lbs.
* Barbell Deadlifts
15 @ bar.
15 @ 115 lbs.
15 @ 145 lbs.
20 @ 135 lbs.
* Overhead Barbell Press
15 @ 80 lbs.
12 @ 100 lbs.
10 @ 100 lbs.
15 @ 80 lbs.
* Decline Sit-ups / Decline Twisting Crunches
20 / 10
20/ 10
* Hyper-Extensions
15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 10 minutes.
Weighed in at 242 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-22-2015, 10:50 AM #1526Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/22/2015 - Bike at Work
Biked 25.4 miles in 1:26:35, 17.6 mph average speed. Good ride today. I was a little tired after the 2 fast runs the past 2 days, so we didn’t try and go crazy with the pace. This was a hilly route, so some good work was done. My legs are definitely feeling it!"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-23-2015, 06:31 AM #1527Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/23/2015 – Day 2 of my 3 day split
Got to the gym at 5:40 am.
* Stretch
* Warmup
16 minutes on the Arc Trainer.
* Hammer Strength Behind The Head Press
15 @ 90 lbs
15 @ 120 lbs
12 @ 150 lbs.
10 @ 170 lbs.
8 @ 190 lbs.
6 @ 200 lbs.
10 @ 150 lbs., 12 @ 110 lbs. (drop set)
* Barbell Squats
15 @ 65 lbs., 15 @ 115 lbs.
15 @ 155 lbs.
12 @ 195 lbs.
10 @ 225 lbs.
8 @ 245 lbs.
6 @ 265 lbs.
4 @ 280 lbs.
10 @ 215 lbs., 12 @ 185 lbs. (drop set)
* Dumbbell Power Partial / Dumbbell Front Raise
15 @ 20 lbs. / 15 @ 20 lbs.
12 @ 25 lbs. / 12 @ 25 lbs.
10 @ 30 lbs. / 10 @ 30 lbs.
10 @ 35 lbs. / 10 @ 35 lbs.
15 @ 20 lbs. / 15 @ 20 lbs.
* Rear Delt Machine Flys
15 @ 105 lbs.
12 @ 125 lbs.
10 @ 145 lbs.
10 @ 165 lbs.
15 @ 125 lbs.
* Barbell Shoulder Shrugs
15 @ 225 lbs.
15 @ 315 lbs.
12 @ 405 lbs.
10 @ 465 lbs.
8 @ 505 lbs.
15 @ 335 lbs.
* One Leg Presses on Seated Leg Press Machine
15 @ 75 lbs.
15 @ 87.5 lbs.
15 @ 87.5 lbs.
15 @ 75 lbs.
No rest between sets, just left leg, then right, then repeat!
* Decline Sit-ups / Decline Twisting Crunches / Seated Overhead Dumbbell Presses
20 + 25 lbs. / 10 each side + 25 lbs. / 15 @ 35 lbs.
20 + 25 lbs. / 10 each side + 25 lbs. / 12 @ 40 lbs.
20 + 25 lbs. / 10 each side + 25 lbs. / 10 @ 45 lbs.
* Hyper Extensions / Seated Overhead Dumbbell Presses
15 + 50 lbs. / 8 @ 50 lbs.
15 + 70 lbs. / 6 @ 55 lbs.
12 + 80 lbs. / 15 @ 40 lbs.
* Parallel Bars Knee Raises
20, 15 + 6lb ball, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 10 minutes.
Weighed in at 241 lbs."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-23-2015, 10:46 AM #1528Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/23/2015 - Bike at Work
Biked 25.3 miles in 1:25:17, 17.8 mph average speed. Good, if extremely windy ride today. Much cooler than yesterday, only in the low 40’s, but that won’t stop us!"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-24-2015, 01:18 PM #1529Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/24/2015 - Run at Home
Ran 10.75 miles in 1:45:31, 9:49 per mile. Good run today. Took a nice long run to do a little thinking. It’s been quite a while since I’ve done more than 9 miles. I’m sure my legs will feel it tomorrow."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-25-2015, 03:19 PM #1530Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/25/2015 – Workout with my Son
Got to the gym at 6:30 am.
* Stretch
* Warmup
13 minutes on the Arc Trainer.
* Hammer Strength Incline Press, PWO
20 @ 110 lbs.
15 @ 140 lbs.
12 @ 170 lbs.
18 @ 140 lbs.
* Two handle, seated cable rows
20 @ 110 lbs.
15 @ 130 lbs.
12 @ 145 lbs.
20 @ 110 lbs.
* Barbell Deadlifts
15 @ 135 lbs.
15 @ 185 lbs.
12 @ 225 lbs.
15 @ 185 lbs.
* Seated Arnold Presses
15 @ 30 lbs.
15 @ 35 lbs.
12 @ 40 lbs.
15 @ 30 lbs.
* Decline Sit-ups / Decline Twisting Crunches
20 / 10
20/ 10
* Hyper-Extensions
15, 15
* Parallel Bars Knee Raises
15 + 6lb ball, 15 + 8lb ball, 15 + 10lb ball
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Dumbbell Curls / Overhead Triceps Extensions
15 @ 25 lbs. / 15 @ 50 lbs.
15 @ 30 lbs. / 15 @ 50 lbs.
* Stretch
Workout totaled 1 hour and 20 minutes.
Weighed in at 242 lbs.
10/25/2015 – Spinning at Home
Rode 31 miles in 1:31:00 on the spin bike at home. Got in some time on the bike while watching the Patriots game."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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