5/11/2016 – Day 2 of my 3 day split
Got to the gym at 5:05 am. I had an 8:30 dentist appt, so I needed to get to the gym early today if I wanted to get a full workout in.
* Stretch
* Warmup
16 minutes on the Arc Trainer.
* Smith Machine Seated Overhead Press, PWO
15 @ 80 lbs.
10 @ 100 lbs.
10 @ 120 lbs.
10 @ 130 lbs.
10 @ 140 lbs.
10 @ 150 lbs.
10 @ 130 lbs.
* Decline Crunches / Decline Twisting Crunches
10 / 5 each side
10 / 5 each side
10 / 5 each side
* Barbell Squats
15 @ bar
15 @ 95 lbs.
10 @ 135 lbs.
10 @ 155 lbs.
10 @ 175 lbs.
10 @ 195 lbs.
10 @ 205 lbs.
10 @ 185 lbs.
10 @ 185 lbs.
* Dumbbell Power Partial / Dumbbell Front Raise
15 @ 20 lbs. / 15 @ 20 lbs.
10 @ 30 lbs. / 10 @ 30 lbs.
10 @ 35 lbs. / 10 @ 35 lbs.
10 @ 40 lbs. / 10 @ 40 lbs.
10 @ 30 lbs. / 10 @ 30 lbs.
* Cable Face Pulls
15 @ 55 lbs.
10 @ 65 lbs.
10 @ 75 lbs.
10 @ 78 lbs.
10 @ 82 lbs.
* Goblet Squats
15 @ 35 lbs.
10 @ 53 lbs.
10 @ 62 lbs.
10 @ 62 lbs.
10 @ 62 lbs.
* Seated Overhead Dumbbell Presses
15 @ 35lbs.
10 @ 45lbs.
10 @ 50lbs.
10 @ 55lbs.
10 @ 50lbs.
* Barbell Shoulder Shrugs
15 @ 225 lbs.
10 @ 365 lbs.
10 @ 415 lbs.
10 @ 445 lbs.
9 @ 465 lbs.
* Captain’s Chair Knee Raises / Farmers Walk
15 / 150 ft, 75 lbs. each hand
15 / 150 ft, 75 lbs. each hand
15 / 150 ft, 75 lbs. each hand
15 / 150 ft, 75 lbs. each hand
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 5 minutes.
Weighed in at 251 lbs.
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Results 1,801 to 1,830 of 2844
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05-11-2016, 07:20 AM #1801Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
"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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05-11-2016, 10:40 AM #1802Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/11/2016 - Run at Work
Ran 7.30 miles in 1:04:55, 8:54 per mile. A good if somewhat exciting run today. Weather was awesome, high 60’s and sunny with a breeze. I ran the rail-trail so that I would have some shade. The excitement was almost being run-over in a cross walk, with flashing lights even. I came up the crossing, stopped, pushed the button to make the light flash, and saw a car coming in the far the lane. They hit the brakes so I thought they were stopping, thus I started across the road. A second later, I realized they are not stopping, but looking down at their phone. They missed me by about a foot as I jumped out of the way and yelled. Then they honked at me for good measure. When I looked at my heart-rate monitor, it was reading 186, quite a shot of adrenaline!"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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05-12-2016, 06:12 AM #1803Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/12/2016 – Fullbody Workout
Got to the gym at 6:05 am. My son had a band concert last night, and didn’t get to bed till after 9:00, so I left him get his rest. We will be back at it on Saturday.
* Stretch
* Warmup
20 minutes on the arc trainer.
* Barbell Bench Press
15 @ 115 lbs.
12 @ 145 lbs.
10 @ 155 lbs.
10 @ 165 lbs.
10 @ 165 lbs.
* Barbell Deadlifts
15 @ 145 lbs.
12 @ 195 lbs.
10 @ 215 lbs.
10 @ 235 lbs.
10 @ 245 lbs.
* Reverse Grip Lat Pulldowns
15 @ 117.5 lbs.
12 @ 130 lbs.
10 @ 145 lbs.
10 @ 150 lbs.
10 @ 157.5 lbs.
* Standing Overhead Barbell Press
15 @ 75 lbs.
10 @ 95 lbs.
10 @ 105 lbs.
10 @ 115 lbs.
10 @ 105 lbs.
* Bicycle Crunches on a Bench
10, 10, 10, 10, 10
* Barbell Good Mornings
15 @ bar
10 @ 75 lbs.
10 @ 95 lbs.
10 @ 105 lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 25 minutes.
Weighed in at 249 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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05-12-2016, 09:33 AM #1804Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/12/2016 - Run at Work
Ran 5.30 miles in 45:54, 8:40 per mile. Really good run today. I needed to be back in the office by 12:30, so I headed out for a shorter run than yesterday. It was warm today, in the low 70’s, sunny and no breeze like yesterday. This route had less shade, so I was pretty warm by the end of 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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05-13-2016, 07:27 AM #1805Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/13/2016 – Day 3 of my 3 day split
Got to the Gym at 5:50 am. Dropping down to 8 rep working sets from 10.
* Stretch
* Warm-up
17 minutes on the Arc Trainer, Intervals.
* Barbell Bench Press
15 @ 115 lbs.
10 @ 145 lbs.
8 @ 165 lbs.
8 @ 185 lbs.
8 @ 195 lbs.
7.75 @ 205 lbs.
8 @ 195 lbs.
8 @ 185 lbs., 10 @ 135 lbs.
That last rep at 205 didn’t quite make it all the way back up, I knew it was iffy after the 7th rep, but sometimes you have to go for it.
* Dumbbell Concentration Curls
15 @ 30 lbs.
10 @ 40 lbs.
8 @ 50 lbs.
8 @ 55 lbs.
8 @ 55 lbs.
8 @ 50 lbs.
* Incline, Reverse Grip, Barbell Bench Press
15 @ 65 lbs.
10 @ 85 lbs.
8 @ 105 lbs.
8 @ 115 lbs.
8 @ 125 lbs.
8 @ 125 lbs.
8 @ 105 lbs.
* EZ-Bar Narrow Grip Curls / Cross Bench Pullovers
15 @ 60 lbs. / 15 @ 40 lbs.
10 @ 80 lbs. / 10 @ 50 lbs.
8 @ 90 lbs. / 8 @ 55 lbs.
8 @ 100 lbs. / 8 @ 60 lbs.
8 @ 90 lbs. / 8 @ 60 lbs.
I managed to remember the cross bench pullovers today!
* Sumo Barbell Deadlifts
15 @ 135 lbs.
10 @ 185 lbs.
8 @ 225 lbs.
8 @ 245 lbs.
8 @ 265 lbs.
8 @ 285 lbs.
8 @ 305 lbs.
8 @ 285 lbs.
8 @ 265 lbs.
* Icarrian Pec Fly Machine
15 @ 180 lbs.
10 @ 240 lbs.
8 @ 280 lbs.
8 @ 305 lbs.
8 @ 325 lbs.
8 @ 350 lbs.
8 @ 305 lbs.
* Standard Curls - Hammer Curls - Cross-body Curls / Pushups
I modified this a little so that I’m doing one of each curl, each rep, instead of doing all of one type and then moving onto the next.
8 @ 15 lbs. (24 total curls) / 15
7 @ 20 lbs. (21 total curls) / 15
8 @ 15 lbs. (24 total curls) / 15
* Floor wipers
15 @ 115 lbs.
15 @ 115 lbs.
15 @ 115 lbs.
15 @ 115 lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Back
* Stretch
Workout Totaled 2 hours and 25 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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05-13-2016, 11:21 AM #1806Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/13/2016 - Bike at Work
Biked 25.1 miles in 1:25:05, 17.7 mph average speed. Excellent ride today. I was solo and just cranked the whole way. Legs were definitely feeling it after deadlifts this morning, but I wasn’t going to let that slow me down! Rain held off, so it was about 70, and overcast with a slight breeze. Excellent riding weather."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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05-15-2016, 04:08 PM #1807Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/14/2016 – Workout with my Son Workout
Got to the gym at 6:45 am.
* Stretch
* Warmup
20 minutes on the arc trainer.
* Barbell Bench Press
20 @ 115 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
* Single Arm Seated Cable Rows
15 @ 110 lbs.
15 @ 125 lbs.
15 @ 130 lbs.
15 @ 137.5 lbs.
* Seated Arnold Dumbbell Presses
15 @ 30 lbs.
15 @ 35 lbs.
15 @ 40 lbs.
15 @ 35 lbs.
* Seated Leg Press Machine
15 @ 150 lbs.
15 @ 200 lbs.
15 @ 225 lbs.
15 @ 250 lbs.
* Bicycle Crunches on a Bench
10, 10, 8 , 8
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 25 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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05-15-2016, 04:12 PM #1808Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/15/2016 - Run at Work
Ran 6.70 miles in 1:00:50, 9:05 per mile. Good run this morning. Got out early so we could make it to church, so it was just me, the squirrels and the birds. Just took it easy today, and still turned in a decent 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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05-16-2016, 06:32 AM #1809Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/16/2016 – Day 1 of my 3 day split
Got to the gym at 5:50 am.
* Stretch
* Warm-up
17 minutes on the arc trainer, intervals.
* Wide Grip Lat Pulldowns / Straight Bar Triceps Pushdowns
15 @ 125 lbs. / 15 @ 58 lbs.
10 @ 150 lbs. / 10 @ 68 lbs.
8 @ 170 lbs. / 8 @ 75 lbs.
8 @ 185 lbs. / 8 @ 78 lbs.
8 @ 197.5 lbs. / 8 @ 82 lbs.
8 @ 205 lbs. / 8 @ 82 lbs.
8 @ 185 lbs. / 8 @ 75 lbs.
* Leg Press Machine, PWO
15 @ 90 lbs.
10 @ 180 lbs.
8 @ 270 lbs.
8 @ 360 lbs.
8 @ 430 lbs.
8 @ 360 lbs.
8 @ 360 lbs.
* Hammer Strength ISO Row, Single Arm Row, PWO
15 @ 145 lbs.
10 @ 205 lbs.
8 @ 250 lbs.
8 @ 285 lbs.
8 @ 310 lbs.
8 @ 320 lbs.
8 @ 285 lbs.
* Hammer Strength Hamstring Curls, One leg at a time, PWO
15 @ 50 lbs.
10 @ 65 lbs.
This is where I remembered I was going to do Romanian Deadlifts instead of hamstring curls... DOH!
* Romanian Deadlifts.
10 @ 185 lbs.
8 @ 225 lbs.
8 @ 255 lbs.
8 @ 285 lbs.
8 @ 305 lbs.
8 @ 285 lbs.
* Narrow Grip Bench Press
15 @ 95 lbs.
10 @ 135 lbs.
8 @ 165 lbs.
8 @ 185 lbs.
7 @ 195 lbs., 8 @ 145 lbs.
* Gravitron Assisted Pullups
12 @ - 120 lbs.
10 @ - 105 lbs.
8 @ - 105 lbs.
8 @ - 105 lbs.
8 @ - 105 lbs.
* Decline Situps / Overhead Two-Handed Dumbbell Triceps Extensions
10 / 15 @ 50 lbs.
10 / 10 @ 60 lbs.
10 / 8 @ 65 lbs.
10 / 8 @ 70 lbs.
10 / 8 @ 75 lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled: 2 hours and 10 minutes.
Weighed in at 251 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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05-16-2016, 10:37 AM #1810Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/16/2016 - Run at Work
Ran 7.30 miles in 1:05:10, 8:56 per mile. Really good run today. It was too windy for me comfort to ride today, so I went running instead. Didn’t try to push, but ended up with a good pace for the distance anyways. Weather was cool (50f) and very windy (25+mph). I was running into the wind on the way out and with the wind on the way back. I was about 20 seconds per mile faster on the way back!"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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05-17-2016, 06:18 AM #1811Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/17/2016 – Workout with my Son
Got to the gym at 5:25 am.
* Stretch
* Warmup
16 minutes on the arc trainer.
* Hammer Strength Incline Press
15 @ 120 lbs.
15 @ 140 lbs.
15 @ 150 lbs.
15 @ 150 lbs.
* Narrow, Prone Grip Lat Pulldowns
15 @ 110 lbs.
15 @ 125 lbs.
15 @ 130 lbs.
15 @ 137.5 lbs.
* Sumo Deadlifts
15 @ 135 lbs.
15 @ 185 lbs.
15 @ 185 lbs.
15 @ 185 lbs.
* Overhead Barbell Press
15 @ 70 lbs.
15 @ 80 lbs.
13 @ 90 lbs.
15 @ 80 lbs.
* Captain’s Chair Knee Raises
15, 15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 15 minutes.
Weighed in at 251 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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05-17-2016, 10:45 AM #1812Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/17/2016 - Bike at Work
Biked 25.4 miles in 1:26:35, 17.6 mph average speed. Excellent ride today. We did the Tyngsboro hills and still cranked out a respectable pace. My legs definitely felt the long runs the last 2 days, but still co-operated for this ride
Weather was great, mid 60’s and sunny with some wind. Should be nice the rest of the 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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05-18-2016, 06:36 AM #1813Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/18/2016 – Day 2 of my 3 day split
Got to the gym at 5:55 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Smith Machine Seated Overhead Press, PWO
15 @ 70 lbs.
10 @ 110 lbs.
8 @ 130 lbs.
8 @ 140 lbs.
8 @ 150 lbs.
7 @ 160 lbs.
8 @ 140 lbs., 10 @ 90 lbs.
* Barbell Squats
10 @ bar
10 @ 95 lbs.
10 @ 135 lbs.
8 @ 155 lbs.
8 @ 175 lbs.
8 @ 195 lbs.
8 @ 215 lbs.
8 @ 225 lbs.
8 @ 205 lbs.
8 @ 185 lbs.
* Dumbbell Power Partial / Dumbbell Front Raise
15 @ 20 lbs. / 15 @ 20 lbs.
10 @ 30 lbs. / 10 @ 30 lbs.
8 @ 35 lbs. / 8 @ 35 lbs.
8 @ 40 lbs. / 8 @ 40 lbs.
8 @ 40 lbs. / 8 @ 40 lbs.
8 @ 35 lbs. / 8 @ 35 lbs.
* Cable Face Pulls
15 @ 55 lbs.
10 @ 65 lbs.
8 @ 75 lbs.
8 @ 82 lbs.
8 @ 88 lbs.
8 @ 85 lbs.
* Goblet Squats
12 @ 35 lbs.
12 @ 53 lbs.
12 @ 62 lbs.
12 @ 62 lbs.
* Seated Overhead Dumbbell Presses
15 @ 35lbs.
10 @ 45lbs.
8 @ 50lbs.
8 @ 55lbs.
8 @ 60lbs.
8 @ 55lbs.
* Barbell Shoulder Shrugs
15 @ 255 lbs.
10 @ 365 lbs.
8 @ 415 lbs.
8 @ 465 lbs.
6 @ 495 lbs.
8 @ 405 lbs.
* Bench Bicycle Crunches / Farmers Walk
10 each side / 150 ft, 80 lbs. each hand
10 each side / 150 ft, 80 lbs. each hand
10 each side / 150 ft, 80 lbs. each hand
10 each side / 150 ft, 80 lbs. each hand
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 15 minutes.
Weighed in at 249 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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05-18-2016, 11:05 AM #1814Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/18/2016 - Bike at Work
Biked 30.1 miles in 1:45:00, 17.2 mph average speed. Good bike ride today. It ended up being longer than planned because of a road closure, so we had to take a detour. At least it was a nice day out. Longest ride outside this year."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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05-19-2016, 06:48 AM #1815Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/19/2016 – Workout with my Son
Got to the gym at 5:30 am.
* Stretch
* Warmup
16 minutes on the arc trainer.
* Barbell Bench Press
15 @ 115 lbs.
15 @ 135 lbs.
15 @ 145 lbs.
15 @ 145 lbs.
* Wide Grip Seated Cable Rows
15 @ 150 lbs.
15 @ 170 lbs.
15 @ 170 lbs.
15 @ 170 lbs.
* Goblet Squats
15 @ bodyweight.
15 @ 40 lbs.
15 @ 40 lbs.
15 @ 40 lbs.
15 @ 40 lbs.
* Seated Arnold Dumbbell Presses
15 @ 30 lbs.
15 @ 35 lbs.
15 @ 35 lbs.
15 @ 35 lbs.
* Ab Work
2 * Plank, Leg Lifts, Crunches, Bicycle Crunches
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 15 minutes.
Weighed in at 250 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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05-19-2016, 11:14 AM #1816Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/19/2016 - Run at Work
Ran 6.60 miles in 1:00:49, 9:13 per mile. Good run today. Took it a little easier after the all the leg work and long ride yesterday. Weather was great, around 70 and sunny with a breeze."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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05-20-2016, 06:57 AM #1817Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/20/2016 – Day 3 of my 3 day split
Got to the Gym at 5:50 am. Dropping down to 6 rep working sets from 8.
* Stretch
* Warm-up
16 minutes on the Arc Trainer, Intervals.
* Barbell Bench Press
15 @ 115 lbs.
10 @ 145 lbs.
6 @ 175 lbs.
6 @ 195 lbs.
6 @ 205 lbs.
4 @ 215 lbs.
6 @ 205 lbs.
6 @ 205 lbs.
8 @ 185 lbs., 10 @ 135 lbs.
* Dumbbell Concentration Curls
15 @ 30 lbs.
10 @ 40 lbs.
6 @ 50 lbs.
6 @ 55 lbs.
5 @ 60 lbs.
6 @ 55 lbs.
8 @ 50 lbs.
* Incline, Reverse Grip, Barbell Bench Press
15 @ 75 lbs.
10 @ 95 lbs.
8 @ 105 lbs.
6 @ 115 lbs.
6 @ 125 lbs.
6 @ 135 lbs.
6 @ 125 lbs.
8 @ 115 lbs.
* EZ-Bar Narrow Grip Curls / Cross Bench Pullovers
15 @ 60 lbs. / 15 @ 30 lbs.
10 @ 80 lbs. / 10 @ 40 lbs.
6 @ 90 lbs. / 8 @ 50 lbs.
6 @ 100 lbs. / 6 @ 60 lbs.
5 @ 110 lbs. / 6 @ 60 lbs.
8 @ 90 lbs. / 8 @ 50 lbs.
* Captain’s Chair Knee Raise – Straight Leg Raise
Each rep was one knee raise than one straight leg raise.
10, 10, 10, 10
* Icarrian Pec Fly Machine
15 @ 180 lbs.
10 @ 260 lbs.
8 @ 305 lbs.
6 @ 325 lbs.
6 @ 350 lbs.
6 @ 370 lbs.
8 @ 325 lbs., 8 @280 lbs.
* Sumo Barbell Deadlifts
15 @ 135 lbs.
10 @ 185 lbs.
8 @ 225 lbs.
6 @ 255 lbs.
6 @ 275 lbs.
6 @ 295 lbs.
0 @ 305 lbs.
6 @ 275 lbs.
6 @ 275 lbs.
8 @ 255 lbs.
Missing the 305 was purely mental.... I had to move deadlifts later in the work out because of the dork during curls in the rack when I would normally do them, and some cross-fit group training thing taking up the other spaces to deadlift. I was in the wrong mental space by the time I got to them.
* Dumbbell Curls / Pushups / Plank in Pushup Position
10 @ 20 lbs. / 10 / 30 seconds
10 @ 20 lbs. / 10 / 30 seconds
10 @ 20 lbs. / 10 / 30 seconds
10 @ 20 lbs. / 10 / 30 seconds
These curls are a little different. It’s a normal curl with elbows tight at your side, and then while squeezing the bicep at the top, you bring you elbows up 45 degrees or so. Then elbows back down, then lower the weight. It gave a great bicep pump.
* Foam Rolling
Hamstrings, Calves, Quads, Back
* Stretch
Workout Totaled 2 hours and 25 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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05-20-2016, 11:05 AM #1818Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/20/2016 - Bike at Work
Biked 26.4 miles in 1:40:54, 15.7 mph average speed. Good ride today. We did hills today, and didn’t try to kill it on the pace. What a beautiful day out. 70, sunny, dry air and light breeze. Pretty much perfect riding weather, or doing anything outside weather for that matter!"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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05-23-2016, 06:46 AM #1819Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/21/2016 – Workout with my Son
Got to the gym at 6:20 am.
* Stretch
* Warmup
16 minutes on the arc trainer.
* Hammer Strength Incline Press
15 @ 120 lbs.
15 @ 140 lbs.
15 @ 150 lbs.
15 @ 160 lbs.
* Narrow, Prone Grip Lat Pulldowns
15 @ 110 lbs.
15 @ 125 lbs.
15 @ 130 lbs.
15 @ 137.5 lbs.
* Seated Leg Press
15 @ 175 lbs.
15 @ 225 lbs.
15 @ 250 lbs.
15 @ 275 lbs.
* Overhead Barbell Press
15 @ 70 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
* Captain’s Chair Knee Raises
15, 15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 15 minutes.
Weighed in at 247 lbs.
05/22/2016 - Run at Home
Ran 6.70 miles in 1:02:02, 9:16 per mile. Nice Sunday Morning Run. I didn’t have to get up quite as early this morning, so there were actually some other people out running today. Nice relaxing run.Last edited by BigMech; 05-23-2016 at 07:56 AM.
"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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05-23-2016, 06:47 AM #1820Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/23/2016 – Day 1 of my 3 day split
Got to the gym at 6:05 am.
* Stretch
* Warm-up
17 minutes on the arc trainer, intervals.
* Wide Grip Lat Pulldowns / Straight Bar Triceps Pushdowns
15 @ 117.5 lbs. / 15 @ 55 lbs.
10 @ 145 lbs. / 10 @ 65 lbs.
6 @ 170 lbs. / 6 @ 75 lbs.
6 @ 185 lbs. / 6 @ 85 lbs.
6 @ 197.5 lbs. / 6 @ 85 lbs.
6 @ 205 lbs. / 6 @ 78 lbs.
6 @ 190 lbs. / 6 @ 75 lbs.
* Flite Power Squat Machine, Standing Hack Squat
15 @ Machine.
12 @ 90 lbs.
10 @ 180 lbs.
10 @ 230 lbs.
8 @ 270 lbs.
6 @ 320 lbs.
6 @ 360 lbs.
* Hammer Strength ISO Row, Single Arm Row, PWO
15 @ 160 lbs.
10 @ 225 lbs.
6 @ 270 lbs.
6 @ 295 lbs.
6 @ 315 lbs.
6 @ 330 lbs.
6 @ 315 lbs.
* Romanian Deadlifts.
15 @ 185 lbs.
10 @ 215 lbs.
8 @ 245 lbs.
6 @ 275 lbs.
6 @ 295 lbs.
6 @ 315 lbs.
* Narrow Grip Bench Press
15 @ 115 lbs.
10 @ 145 lbs.
6 @ 175 lbs.
6 @ 185 lbs.
6 @ 195 lbs.
6 @ 185 lbs.
6 @ 185 lbs.
* Gravitron Assisted Pullups
8 @ - 105 lbs.
6 @ - 90 lbs.
6 @ - 75 lbs.
5 @ - 60 lbs.
6 @ - 75 lbs.
* Decline Situps / Decline Twisting Crunches / Overhead Two-Handed Dumbbell Triceps Extensions
10 / 8 each side / 15 @ 60 lbs.
10 / 8 each side / 10 @ 70 lbs.
10 / 8 each side / 8 @ 75 lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled: 2 hours and 10 minutes.
Weighed in at 250 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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05-23-2016, 10:47 AM #1821Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/23/2016 - Bike at Work
Biked 25.4 miles in 1:24:12, 18.1 mph average speed. Great ride today. Weather was awesome, and we just went out there and cranked. We picked up a 3rd guy about 14 miles in who stuck with us for 6 or 7 miles. He was impressed at the pace I kept for being as big as I am. We matched our fastest pace of the year, and still on my hybrid no-less. I finally got the road bike into the shop, I should have it back in a week or so depending on what parts it needs."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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05-24-2016, 06:44 AM #1822Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/24/2016 – Workout with my Son
Got to the gym at 5:30 am.
* Stretch
* Warmup
16 minutes on the arc trainer.
* Barbell Bench Press
15 @ 115 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
* Wide Grip Seated Cable Rows
15 @ 150 lbs.
15 @ 170 lbs.
15 @ 170 lbs.
15 @ 170 lbs.
* Goblet Squats
15 @ bodyweight.
15 @ 40 lbs.
15 @ 52 lbs.
15 @ 52 lbs.
15 @ 52 lbs.
* Seated Arnold Dumbbell Presses
15 @ 30 lbs.
15 @ 35 lbs.
15 @ 35 lbs.
15 @ 35 lbs.
* Bench Bicycle Crunches / Farmers Carry
10 each side / 150 ft @ 62 lbs. each hand.
10 each side / 150 ft @ 62 lbs. each hand.
8 each side / 150 ft @ 62 lbs. each hand.
8 each side / 150 ft @ 62 lbs. each hand.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 10 minutes.
Weighed in at 251 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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05-24-2016, 10:46 AM #1823Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/24/2016 - Run at Work
Ran 7.80 miles in 1:11:41, 9:11 per mile. Good run today. My running buddy wasn’t sure how far he would be able to go today, but his legs must have loosened up Overcast and on the cooler side today, not bad weather at all for running. Next few days are in 80’s or even 90’s, so I think we will biking the rest of the week as long as it stays dry.
"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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05-25-2016, 06:47 AM #1824Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/25/2016 – Day 2 of my 3 day split
Got to the gym at 6:00 am.
* Stretch
* Warmup
16 minutes on the Arc Trainer.
* Smith Machine Seated Overhead Press, PWO
15 @ 80 lbs.
10 @ 110 lbs.
6 @ 130 lbs.
6 @ 140 lbs.
6 @ 150 lbs.
6 @ 160 lbs.
5 @ 170 lbs.
8 @ 140 lbs.
* Barbell Squats
15 @ Bodyweight
15 @ bar
12 @ 95 lbs.
10 @ 125 lbs.
8 @ 155 lbs.
6 @ 175 lbs.
6 @ 195 lbs.
6 @ 215 lbs.
6 @ 235 lbs.
5 @ 245 lbs.
6 @ 205 lbs.
6 @ 205 lbs.
* Upright Barbell Row
15 @ bar.
10 @ 95 lbs.
10 @ 95 lbs.
8 @ 95 lbs.
8 @ 95 lbs.
8 @ 95 lbs.
12 @ 75 lbs.
* Cable Face Pulls
15 @ 62 lbs.
10 @ 72 lbs.
8 @ 82 lbs.
6 @ 88 lbs.
6 @ 92 lbs.
6 @ 95 lbs.
6 @ 95 lbs.
* Barbell Shoulder Shrugs
15 @ 255 lbs.
10 @ 365 lbs.
8 @ 425 lbs.
6 @ 475 lbs.
6 @ 495 lbs.
6 @ 455 lbs.
6 @ 455 lbs.
* Floor Wipers
12 @ 115 lbs.
12 @ 115 lbs.
12 @ 115 lbs.
12 @ 115 lbs.
12 @ 115 lbs.
* Seated Overhead Dumbbell Presses
15 @ 35lbs.
10 @ 40lbs.
8 @ 45lbs.
6 @ 50lbs.
6 @ 55lbs.
6 @ 60lbs.
6 @ 60lbs.
8 @ 45lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 15 minutes.
Weighed in at 249 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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05-25-2016, 10:53 AM #1825Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/25/2016 - Bike at Work
Biked 25.1 miles in 1:26:33, 17.4 mph average speed. Good ride today. Awesome weather for a ride today, a nice taste of summer a little early. We didn't try and go too crazy today, just a nice solid ride."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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05-26-2016, 06:44 AM #1826Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/26/2016 – Workout with my Son
Got to the gym at 5:35 am.
* Stretch
* Warmup
13 minutes on the arc trainer.
* Hammer Strength Incline Press
15 @ 120 lbs.
15 @ 140 lbs.
15 @ 140 lbs.
15 @ 140 lbs.
* V-Bar, Prone Grip Lat Pulldowns
15 @ 110 lbs.
15 @ 117.5 lbs.
15 @ 125 lbs.
15 @ 125 lbs.
* Sumo Deadlifts
15 @ 145 lbs.
15 @ 165 lbs.
12 @ 185 lbs.
12 @ 185 lbs.
* Overhead Barbell Press
15 @ 70 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
* Captain’s Chair Knee Raises
15, 15, 15, 15
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 10 minutes.
Weighed in at 249 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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05-26-2016, 10:48 AM #1827Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/26/2016 - Bike at Work
Biked 26.7 miles in 1:37:05, 16.5 mph average speed. Good if rather warm ride today. My riding buddy was taking a half day and doing a 65 mile ride. I wasn’t up for that, so we rode out on one of normal loops and he peeled off about 13 miles in. I decided that it would be a good idea to climb the hills in Westford after climbing the Tyngsboro hills. I’m not so sure my legs agreed
"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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05-27-2016, 07:06 AM #1828Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/20/2016 – Day 3 of my 3 day split – DELOAD
Got to the Gym at 5:55 am.
* Stretch
* Warm-up
20 minutes on the Arc Trainer.
* Barbell Bench Press
15 @ 95 lbs.
12 @ 115 lbs.
10 @ 125 lbs.
10 @ 135 lbs.
10 @ 135 lbs.
10 @ 135 lbs.
10 @ 135 lbs.
15 @ 105 lbs.
* Dumbbell Concentration Curls
15 @ 25 lbs.
12 @ 30 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
12 @ 30 lbs.
* Incline, Reverse Grip, Barbell Bench Press
15 @ 65 lbs.
12 @ 75 lbs.
10 @ 85 lbs.
10 @ 95 lbs.
10 @ 95 lbs.
10 @ 95 lbs.
12 @ 75 lbs.
* EZ-Bar Narrow Grip Curls / Cross Bench Pullovers
15 @ 50 lbs. / 15 @ 30 lbs.
12 @ 60 lbs. / 12 @ 35 lbs.
10 @ 70 lbs. / 10 @ 40 lbs.
10 @ 70 lbs. / 10 @ 40 lbs.
10 @ 70 lbs. / 10 @ 40 lbs.
* Sumo Barbell Deadlifts
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 185 lbs.
10 @ 185 lbs.
10 @ 185 lbs.
10 @ 185 lbs.
10 @ 185 lbs.
10 @ 185 lbs.
* Icarrian Pec Fly Machine
15 @ 160 lbs.
12 @ 200 lbs.
10 @ 220 lbs.
10 @ 220 lbs.
10 @ 220 lbs.
10 @ 220 lbs.
* Bench Bicycle Crunches / Farmers Walk
10 each side / 250 ft. with 62lbs. in each hand.
10 each side / 250 ft. with 62lbs. in each hand.
10 each side / 250 ft. with 62lbs. in each hand.
* MH Dumbbell Curls / Pushups
10 @ 20 lbs. / 10
10 @ 20 lbs. / 10
10 @ 20 lbs. / 10
* Cardio
18 minutes running on the track, a little over 2 miles. I did sprint intervals for the first 10 minutes.
* Foam Rolling
Hamstrings, Calves, Quads, Back
* Stretch
Workout Totaled 2 hours and 20 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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05-27-2016, 11:18 AM #1829Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
05/27/2016 - Bike at Work
Biked 25.3 miles in 1:26:45, 17.5 mph average speed. Good ride today. We started out a slightly slower pace, but at about 13 miles in, a guy on a race bike passed us, and I wasn’t going to stand for that. I chased him down, and then my buddy passed him and I followed. We cranked hard for the next 6-8 miles and left him behind. In other news, my road bike is finally ready! I’ll pick it up this weekend and take it for a couple of rides if the weather co-operates.
"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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05-28-2016, 02:22 PM #1830Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 663
5/28/2016 – Workout with my Son
Got to the gym at 6:45 am.
* Stretch
* Warmup
20 minutes on the arc trainer.
* Barbell Bench Press
15 @ 95 lbs.
12 @ 115 lbs.
10 @ 125 lbs.
10 @ 135 lbs.
* Single Arm Seated Cable Rows
15 @ 110 lbs.
12 @ 117.5 lbs.
10 @ 125 lbs.
10 @ 130 lbs.
* Leg Press, PWO
15 @ 90 lbs.
15 @ 140 lbs.
12 @ 190 lbs.
12 @ 230 lbs.
12 @ 230 lbs.
* Seated Arnold Dumbbell Presses
15 @ 30 lbs.
15 @ 35 lbs.
12 @ 35 lbs.
12 @ 35 lbs.
* Bench Bicycle Crunches / Farmers Carry
10 each side / 250 ft @ 62 lbs. each hand.
10 each side / 250 ft @ 62 lbs. each hand.
10 each side / 250 ft @ 62 lbs. each hand.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout totaled 1 hour and 20 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
Weather was great, mid 60’s and sunny with some wind. Should be nice the rest of the week.
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