05/10/2018 - Bike at Work
Biked 23.4 miles in 1:22:06, 17.1 mph average speed. Good ride today. Third day of great riding weather in a row. I think this is my first solo ride above 17 mph average.
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Results 2,671 to 2,700 of 2844
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05-10-2018, 11:19 AM #2671Registered 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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05-11-2018, 06:20 AM #2672Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/11/2018 – Workout with my Son
Got to the gym at 5:15 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
12 @ 45 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs.
* Seated Wide Grip Cable Rows
12 @ 150 lbs.
10 @ 190 lbs.
8 @ 225 lbs.
8 @ 250 lbs., 8 @ 210 lbs., 8 @ 170 lbs.
* Leg Press, PWO
12 @ 180 lbs.
10 @ 360 lbs.
8 @ 500 lbs.
6 @ 590 lbs., 6 @ 450 lbs., 6 @ 360 lbs., 6 @ 270 lbs.
* Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
5 @ 130 lbs., 5 @ 115 lbs., 8 @ 95 lbs., 8 @ 75 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 12 minutes."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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05-11-2018, 11:00 AM #2673Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/11/2018 - Run at Work
Ran 6.00 miles in 1:03:47, 10:38 per mile. Good run today and another awesome weather day. Made it nice easy run. Cutting is definitely affecting my energy levels, so I’ve backed off a little on the intensity of my cardio till I adjust."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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05-14-2018, 06:09 AM #2674Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/13/2018 – Workout with my Son
Got to the gym at 6:25 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 195 lbs.
6 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 8 @ 145 lbs.
* Wide, Prone Grip Lat Pulldowns
12 @ 110 lbs.
10 @ 137.6 lbs.
8 @ 165 lbs.
6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs., 8 @ 130 lbs.
* Hex Bar Deadlifts
12 @ 145 lbs.
10 @ 195 lbs.
8 @ 245 lbs.
4 @ 295, 6 @ 245 lbs., 6 @ 195 lbs., 6 @ 145 lbs.
* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
12 @ 35 lbs. / 8 / 6
10 @ 45 lbs. / 8 / 6
8 @ 55 lbs. / 8 / 6
6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 8 @ 30 lbs. / (8 / 6) * 4
* Dumbbell Bicep Curls / Overhead Triceps Extensions
8 @ 35 lbs. / 8 @ 60 lbs.
8 @ 40 lbs. / 8 @ 70 lbs.
6 @ 45 lbs. / 8 @ 70 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 27 minutes.
5/14/2018 – Day 1 of my 3 day split
Got to the gym at 5:05 am.
* Stretch
* Warm-Up
32 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Wide Grip Cable Lat Pulldowns
12 @ 110 lbs.
10 @ 137.5 lbs.
8 @ 165 lbs.
6 @ 190 lbs.
5 @ 210 lbs.
3 @ 230 lbs.
4 @ 210 lbs.
6 @ 190 lbs.
6 @ 150 lbs.
8 @ 110 lbs.
* EZ-Bar Overhead Triceps Extensions
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
8 @ 70 lbs.
6 @ 80 lbs.
6 @ 80 lbs.
8 @ 60 lbs.
10 @ 40 lbs.
* Flite Power Squat Machine, PWO
10 @ 180 lbs.
8 @ 360 lbs.
8 @ 540 lbs.
6 @ 720 lbs.
6 @ 810 lbs.
4 @ 900 lbs.
6 @ 720 lbs.
8 @ 540 lbs.
8 @ 360 lbs.
* Barbell Bent Over Rows
10 @ 115 lbs.
10 @ 145 lbs.
8 @ 175 lbs.
6 @ 205 lbs.
6 @ 225 lbs.
4 @ 245 lbs.
6 @ 215 lbs.
6 @ 175 lbs.
8 @ 145 lbs.
* Narrow Grip Bench Press
12 @ 115 lbs.
10 @ 135 lbs.
8 @ 155 lbs.
8 @ 175 lbs.
6 @ 190 lbs.
4 @ 200 lbs.
6 @ 175 lbs.
8 @ 145 lbs.
8 @ 115 lbs.
* Knee Raises / Good Mornings
10 / 8 @ 65 lbs.
10 / 8 @ 75 lbs.
10 / 8 @ 85 lbs.
10 / 8 @ 95 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 7 minutes."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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05-15-2018, 06:34 AM #2675Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/15/2018 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
12 @ 45 lbs.
10 @ 60 lbs.
8 @ 65 lbs.
8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.
* Seated Wide Grip Cable Rows
12 @ 150 lbs.
10 @ 190 lbs.
8 @ 230 lbs.
5 @ 270 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 8 @ 150 lbs.
* Leg Press, PWO
12 @ 180 lbs.
10 @ 360 lbs.
8 @ 500 lbs.
6 @ 590 lbs., 6 @ 500 lbs., 6 @ 410 lbs., 6 @ 320 lbs.
* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
12 @ 35 lbs. / 8 / 6
10 @ 45 lbs. / 8 / 6
8 @ 50 lbs. / 8 / 6
7 @ 55 lbs., 6 @ 45 lbs., 6 @ 35 lbs., 6 @ 30 lbs. / (8 / 6) * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 16 minutes."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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05-15-2018, 11:17 AM #2676Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/15/2018 - Bike at Work
Biked 25.1 miles in 1:26:03, 17.5 mph average speed. Good ride today. It sprinkled a little bit in the beginning of the ride, but then it clear up and made for a nice ride. Speed is slowly coming back. I might need to put in some time on the spin bike and work on my cadence."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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05-16-2018, 05:57 AM #2677Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/16/2018– Day 2 of my 3 day split
Got to the gym at 5:00 am.
* Stretch
* Warmup
33 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Standing, Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
6 @ 125 lbs.
5 @ 135 lbs.
3 @ 140 lbs.
4 @ 130 lbs.
6 @ 120 lbs.
8 @ 105 lbs., 8 @ 85 lbs.
* Barbell Squats
8 @ bar lbs.
8 @ 95 lbs.
8 @ 145 lbs.
8 @ 175 lbs.
6 @ 205 lbs.
6 @ 225 lbs.
4 @ 245 lbs.
3 @ 260 lbs.
2 @ 270 lbs.
4 @ 240 lbs.
6 @ 215 lbs.
8 @ 185 lbs., 8 @ 135 lbs.
* Rear Delt Machine Flys
12 @ 80 lbs.
10 @ 100 lbs.
8 @ 120 lbs.
6 @ 140 lbs.
5 @ 160 lbs.
5 @ 160 lbs.
6 @ 120 lbs.
8 @ 90 lbs.
* Seated Dumbbell Press
10 @ 30 lbs.
10 @ 35 lbs.
8 @ 40 lbs.
8 @ 45 lbs.
6 @ 50 lbs.
6 @ 55 lbs.
8 @ 45 lbs.
10 @ 35 lbs.
* Barbell Shoulder Shrugs
12 @ 185 lbs.
10 @ 275 lbs.
8 @ 345 lbs.
6 @ 395 lbs.
4 @ 435 lbs.
4 @ 435 lbs.
6 @ 345 lbs.
8 @ 275 lbs.
* Decline Crunches to OHP / Russian Twists
8 @ 10 lbs. / 6 @ 10 lbs.
8 @ 10 lbs. / 6 @ 10 lbs.
8 @ 10 lbs. / 6 @ 10 lbs.
8 @ 10 lbs. / 6 @ 10 lbs.
8 @ 10 lbs. / 6 @ 10 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hour and 9 minutes."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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05-16-2018, 11:18 AM #2678Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/16/2018 - Run at Work
Ran 6.45 miles in 1:07:24, 10:27 per mile. Good run today. It cooled down today, so we ran, as the heat is coming back tomorrow. Took an easy pace for 6.5 and felt good 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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05-17-2018, 07:17 AM #2679Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/17/2018 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 195 lbs.
5 @ 215 lbs., 5 @ 195 lbs., 6 @ 175 lbs., 8 @ 155 lbs.
* Wide, Prone Grip Lat Pulldowns
12 @ 110 lbs.
10 @ 150 lbs.
8 @ 177.5 lbs.
6 @ 205 lbs., 6 @ 165 lbs., 6 @ 137.5 lbs., 6 @ 110 lbs.
* Box Squats, 12â€
8 @ 45 lbs.
8 @ 45 lbs.
8 @ 45 lbs.
8 @ 45 lbs., 8 @ bodyweight, 8 air squats.
* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
12 @ 35 lbs. / 8 / 6
10 @ 45 lbs. / 8 / 6
8 @ 50 lbs. / 8 / 6
6 @ 55 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 8 @ 35 lbs. / (8 / 6) * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 14 minutes."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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05-17-2018, 11:07 AM #2680Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/17/2018 - Bike at Work
Biked 25.4 miles in 1:31:48, 16.6 mph average speed. Good ride today. We hit our big hill route for the first time this year, and man did they kick my butt. I really need to work on my climbing!"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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05-18-2018, 06:04 AM #2681Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/18/2018 – Day 3 of my 3 day split
Got to the Gym at 5:00 am.
* Stretch
* Warm-up
33 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 155 lbs.
8 @ 175 lbs.
8 @ 195 lbs.
6 @ 205 lbs.
4 @ 215 lbs.
3 @ 225 lbs.
5 @ 205 lbs.
6 @ 185 lbs.
8 @ 165 lbs.
10 @ 145 lbs.
* Wide Grip Straight Bar Curls, Back Against Wall
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
6 @ 70 lbs.
5 @ 80 lbs.
5 @ 80 lbs.
8 @ 60 lbs.
10 @ 40 lbs.
* Hammer Strength Incline Press
10 @ 100 lbs.
8 @ 130 lbs.
8 @ 150 lbs.
6 @ 170 lbs.
6 @ 190 lbs.
4 @ 200 lbs.
4 @ 210 lbs.
6 @ 180 lbs.
6 @ 160 lbs.
8 @ 140 lbs.
I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.
* Sumo Barbell Deadlifts
10 @ 135 lbs.
8 @ 185 lbs.
8 @ 215 lbs.
6 @ 235 lbs.
6 @ 255 lbs.
6 @ 275 lbs.
4 @ 295 lbs.
3 @ 315 lbs.
4 @ 275 lbs.
6 @ 235 lbs.
8 @ 185 lbs.
* Dumbbell Concentration Curls
10 @ 30 lbs.
8 @ 40 lbs.
8 @ 50 lbs.
5 @ 55 lbs.
4 @ 60 lbs.
8 @ 45 lbs.
* Knee Raises / Good Mornings
10 / 8
10 / 8
10 / 8
10 / 8
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 17 minutes."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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05-21-2018, 06:25 AM #2682Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/21/2018 – Day 1 of my 3 day split
Got to the gym at 5:05 am.
* Stretch
* Warm-Up
32 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Wide Grip Cable Lat Pulldowns
12 @ 110 lbs.
10 @ 137.5 lbs.
8 @ 165 lbs.
6 @ 185 lbs.
6 @ 197.5 lbs.
6 @ 210 lbs.
4 @ 225 lbs.
8 @ 170 lbs.
10 @ 137.5 lbs.
* EZ-Bar Overhead Triceps Extensions
12 @ 40 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
6 @ 80 lbs.
6 @ 80 lbs.
6 @ 80 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
* Flite Power Squat Machine, PWO
10 @ 180 lbs.
10 @ 360 lbs.
8 @ 540 lbs.
8 @ 720 lbs.
6 @ 810 lbs.
4 @ 900 lbs.
4 @ 900 lbs.
6 @ 720 lbs.
8 @ 540 lbs.
10 @ 360 lbs.
* Barbell Bent Over Rows
12 @ 115 lbs.
10 @ 165 lbs.
8 @ 195 lbs.
6 @ 215 lbs.
6 @ 235 lbs.
4 @ 255 lbs.
6 @ 215 lbs.
8 @ 185 lbs.
10 @ 165 lbs.
* Narrow Grip Bench Press
12 @ 115 lbs.
10 @ 135 lbs.
8 @ 155 lbs.
8 @ 175 lbs.
6 @ 185 lbs.
6 @ 195 lbs.
8 @ 175 lbs.
10 @ 155 lbs.
* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
8 / 8 / 8 / 6
8 / 8 / 8 / 6
8 / 8 / 8 / 6
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 10 minutes."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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05-21-2018, 10:47 AM #2683Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/21/2018 - Bike at Work
Biked 25.4 miles in 1:26:06, 17.7 mph average speed. Excellent ride today. We hit the hill route again today, but this time, I kicked it’s butt! I felt strong the whole 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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05-22-2018, 06:24 AM #2684Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/22/2018 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
12 @ 45 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs.
* Seated Wide Grip Cable Rows
12 @ 150 lbs.
10 @ 190 lbs.
8 @ 230 lbs.
6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 8 @ 150 lbs.
* Box Squats
10 @ bodyweight
8 @ 45 lbs.
8 @ 45 lbs.
8 @ 45 lbs., 8 @ bodyweight, 8 @ 8 air squats.
* Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
5 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 75 lbs.
* Knee Raises / Good Mornings
10 / 8
10 / 8
10 / 8
10 / 8
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 12 minutes."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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05-22-2018, 11:14 AM #2685Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/22/2018 - Run at Work
Ran 7.30 miles in 1:17:49, 10:40 per mile. Good run today. The rain let up, so it was just sprinkling during our run. Took a nice long run on the rail trail."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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05-23-2018, 06:58 AM #2686Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/23/2018– Day 2 of my 3 day split
Got to the gym at 5:05 am.
* Stretch
* Warmup
33 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Standing, Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
10 @ 105 lbs.
8 @ 115 lbs.
6 @ 125 lbs.
4 @ 135 lbs.
6 @ 125 lbs.
6 @ 115 lbs.
8 @ 105 lbs.
8 @ 105 lbs., 8 @ 75 lbs.
* Barbell Squats
8 @ bar lbs.
8 @ 95 lbs.
8 @ 145 lbs.
8 @ 175 lbs.
6 @ 205 lbs.
6 @ 225 lbs.
6 @ 245 lbs.
4 @ 265 lbs.
3 @ 280 lbs.
4 @ 245 lbs.
6 @ 215 lbs.
8 @ 185 lbs., 8 @ 135 lbs.
* Rear Delt Machine Flys
12 @ 80 lbs.
10 @ 100 lbs.
8 @ 120 lbs.
6 @ 140 lbs.
4 @ 160 lbs.
4 @ 160 lbs.
6 @ 120 lbs.
8 @ 90 lbs.
* Seated Dumbbell Press
12 @ 30 lbs.
10 @ 30 lbs.
10 @ 35 lbs.
8 @ 40 lbs.
8 @ 45 lbs.
7 @ 50 lbs.
8 @ 40 lbs.
10 @ 30 lbs.
* Barbell Shoulder Shrugs
12 @ 185 lbs.
10 @ 275 lbs.
8 @ 345 lbs.
6 @ 395 lbs.
4 @ 435 lbs.
4 @ 435 lbs.
8 @ 345 lbs.
10 @ 275 lbs.
* Decline Crunches to OHP / Russian Twists
8 @ 10 lbs. / 6 @ 10 lbs.
8 @ 10 lbs. / 6 @ 10 lbs.
8 @ 10 lbs. / 6 @ 10 lbs.
8 @ 10 lbs. / 6 @ 10 lbs.
8 @ 10 lbs. / 6 @ 10 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hour and 11 minutes."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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05-23-2018, 11:17 AM #2687Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/23/2018 - Bike at Work
Biked 25.3 miles in 1:26:45, 17.5 mph average speed. Good ride today. Awesome weather out there, minus the thick layer of pollen. The towns need to do some serious pot hole on the route we took today, it got pretty rough in places."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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05-24-2018, 06:33 AM #2688Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/24/2018 – Workout with my Son
Got to the gym at 5:15 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 195 lbs.
5 @ 215 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.
* Wide, Prone Grip Lat Pulldowns
12 @ 110 lbs.
10 @ 145 lbs.
8 @ 165 lbs.
6 @ 197.5 lbs., 6 @ 165 lbs., 6 @ 137.5 lbs., 6 @ 110 lbs.
* Leg Press, PWO
12 @ 180 lbs.
12 @ 270 lbs.
10 @ 360 lbs.
8 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs., 8 @ 180 lbs.
* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
12 @ 35 lbs. / 8 / 8
10 @ 45 lbs. / 8 / 8
8 @ 50 lbs. / 8 / 8
8 @ 55 lbs., 68@ 45 lbs., 8 @ 35 lbs. / (8 / 8) * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 12 minutes."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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05-24-2018, 10:46 AM #2689Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/24/2018 - Run at Work
Ran 5.80 miles in 1:02:14, 10:44 per mile. Good run today. Warmest run of the year so far, but 15 degrees cooler than tomorrow so I ran today and will ride 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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05-25-2018, 05:59 AM #2690Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/25/2018 – Day 3 of my 3 day split
Got to the Gym at 5:10 am.
* Stretch
* Warm-up
34 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Barbell Bench Press
10 @ 135 lbs.
10 @ 155 lbs.
10 @ 175 lbs.
8 @ 195 lbs.
6 @ 205 lbs.
4 @ 215 lbs.
2 @ 225 lbs.
3 @ 215 lbs.
4 @ 205 lbs.
6 @ 195 lbs.
8 @ 175 lbs.
10 @ 155 lbs.
* Narrow Grip EZ-Bar Curls, Back Against Wall
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
8 @ 70 lbs.
6 @ 80 lbs.
4 @ 90 lbs.
4 @ 90 lbs.
6 @ 70 lbs.
10 @ 50 lbs.
* Hammer Strength Incline Press
10 @ 100 lbs.
8 @ 140 lbs.
8 @ 160 lbs.
6 @ 180 lbs.
6 @ 200 lbs.
4 @ 220 lbs.
6 @ 200 lbs.
6 @ 170 lbs.
8 @ 140 lbs.
I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.
* Sumo Barbell Deadlifts
10 @ 135 lbs.
8 @ 185 lbs.
8 @ 225 lbs.
6 @ 255 lbs.
6 @ 275 lbs.
4 @ 295 lbs.
4 @ 315 lbs.
3 @ 330 lbs.
4 @ 295 lbs.
6 @ 265 lbs.
8 @ 225 lbs., 8 @ 135 lbs.
* Incline Dumbbell Curls
10 @ 20 lbs.
10 @ 25 lbs.
8 @ 30 lbs.
6 @ 35 lbs.
4 @ 40 lbs.
6 @ 30 lbs.
8 @ 25 lbs.
* Knee Raises / Good Mornings
8 / 8 @ 45 lbs.
8 / 8 @ 45 lbs.
8 / 8 @ 45 lbs.
8 / 8 @ 45 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 20 minutes."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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05-25-2018, 10:51 AM #2691Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/25/2018 - Bike at Work
Biked 20.4 miles in 1:13:44, 16.6 mph average speed. Good ride today. Much warmer today, but it never got as humid as the first predicted, so it wasn’t too bad."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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05-29-2018, 07:10 AM #2692Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/29/2018 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
10 @ 185 lbs.
7 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.
* Wide, Prone Grip Lat Pulldowns
12 @ 110 lbs.
10 @ 160 lbs.
8 @ 177.5 lbs.
5 @ 205 lbs., 5 @ 177.5 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
* Hex Bar Deadlifts
12 @ 145 lbs.
10 @ 195 lbs.
8 @ 225 lbs.
6 @ 245 lbs., 6 @ 215 lbs., 6 @ 185 lbs., 6 @ 145 lbs.
* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
12 @ 35 lbs. / 8 / 8
10 @ 45 lbs. / 8 / 8
8 @ 50 lbs. / 8 / 8
6 @ 55 lbs., 6@ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / (8 / 8) * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 16 minutes."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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05-29-2018, 12:41 PM #2693Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/29/2018 - Bike at Work
Biked 25.1 miles in 1:27:03, 17.3 mph average speed. Good ride today. Good, if some what weather to along with the ride. We were cranking along pretty well till my buddy got a flat around mile 20. It took long enough to change it, that I cooled down and couldn’t get back into a good rhythm for the last 5 miles."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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05-30-2018, 11:56 AM #2694Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/30/2018 – Day 1 of my 3 day split
Got to the gym at 5:00 am.
* Stretch
* Warm-Up
32 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Wide Grip Cable Lat Pulldowns
12 @ 110 lbs.
10 @ 137.5 lbs.
8 @ 165 lbs.
8 @ 190 lbs.
6 @ 205 lbs.
6 @ 217.5 lbs.
4 @ 230 lbs.
3 @ 245 lbs.
5 @ 210 lbs.
6 @ 190 lbs.
8 @ 150 lbs.
* EZ-Bar Overhead Triceps Extensions
12 @ 40 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
6 @ 80 lbs.
4 @ 90 lbs.
4 @ 90 lbs.
6 @ 70 lbs.
8 @ 50 lbs.
* Flite Power Squat Machine, PWO
10 @ 180 lbs.
10 @ 360 lbs.
8 @ 540 lbs.
8 @ 720 lbs.
6 @ 810 lbs.
4 @ 900 lbs.
4 @ 900 lbs.
6 @ 720 lbs.
8 @ 540 lbs.
10 @ 360 lbs.
* Barbell Bent Over Rows
12 @ 115 lbs.
10 @ 165 lbs.
8 @ 195 lbs.
6 @ 215 lbs.
6 @ 235 lbs.
4 @ 245 lbs.
6 @ 215 lbs.
8 @ 165 lbs.
* Narrow Grip Bench Press
12 @ 115 lbs.
10 @ 135 lbs.
8 @ 155 lbs.
8 @ 175 lbs.
6 @ 195 lbs.
4 @ 205 lbs.
6 @ 185 lbs.
8 @ 165 lbs.
10 @ 145 lbs.
* Knee Raises / Good Mornings
10 / 8 @ 45 lbs.
10 / 8 @ 45 lbs.
10 / 8 @ 45 lbs.
10 / 8 @ 45 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 9 minutes.
05/30/2018 - Run at Work
Ran 7.10 miles in 1:14:08, 10:26 per mile. Good Run Today. Since tomorrow is going to be warmer, I ran today and will run tomorrow. Nice long run on the rail trail."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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05-31-2018, 06:16 AM #2695Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
5/31/2018 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
12 @ 45 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs., 10 @ 50 lbs., 10 @ 40 lbs.
* Seated Wide Grip Cable Rows
12 @ 150 lbs.
10 @ 190 lbs.
8 @ 230 lbs.
6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
* Box Squats
8 @ 45 lbs.
8 @ 45 lbs.
8 @ 45 lbs.
8 @ 45 lbs., 8 @ bodyweight, 8 @ air squats.
* Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
5 @ 125 lbs., 6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs.
* Knee Raises / Good Mornings
10 / 8
10 / 8
10 / 8
10 / 8
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 15 minutes."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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05-31-2018, 11:09 AM #2696Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
05/31/2018 - Bike at Work
Biked 22.3 miles in 1:20:36, 16.6 mph average speed. Good ride today. Solo ride today, took a little shorter route with some good hills in 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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06-01-2018, 06:10 AM #2697Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
6/1/2018– Day 2 of my 3 day split
Got to the gym at 5:00 am.
* Stretch
* Warmup
33 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Seated, Smith Machine Overhead Press, PWO
12 @ 50 lbs.
10 @ 90 lbs.
10 @ 120 lbs.
8 @ 140 lbs.
6 @ 150 lbs.
5 @ 160 lbs.
3 @ 170 lbs.
6 @ 150 lbs.
6 @ 140 lbs.
8 @ 120 lbs., 8 @ 90 lbs.
* Barbell Squats
8 @ bar lbs.
8 @ 95 lbs.
8 @ 135 lbs.
8 @ 165 lbs.
6 @ 185 lbs.
6 @ 205 lbs.
6 @ 225 lbs.
4 @ 245 lbs.
3 @ 260 lbs.
2 @ 260 lbs.
4 @ 235 lbs.
6 @ 205 lbs.
8 @ 165 lbs., 8 @ 135 lbs.
* Rear Delt Machine Flys
12 @ 80 lbs.
10 @ 100 lbs.
8 @ 120 lbs.
6 @ 140 lbs.
4 @ 160 lbs.
3 @ 180 lbs.
6 @ 140 lbs.
8 @ 110 lbs.
* Seated Dumbbell Arnold Press
12 @ 20 lbs.
10 @ 25 lbs.
10 @ 30 lbs.
8 @ 35 lbs.
8 @ 40 lbs.
6 @ 45 lbs.
6 @ 50 lbs.
8 @ 35 lbs.
* Barbell Shoulder Shrugs
12 @ 185 lbs.
10 @ 275 lbs.
8 @ 345 lbs.
6 @ 395 lbs.
4 @ 435 lbs.
4 @ 435 lbs.
8 @ 345 lbs.
10 @ 275 lbs.
* Decline Crunches to OHP / Russian Twists
8 @ 10 lbs. / 8 @ 10 lbs.
8 @ 10 lbs. / 8 @ 10 lbs.
8 @ 10 lbs. / 8 @ 10 lbs.
8 @ 10 lbs. / 8 @ 10 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hour and 15 minutes."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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06-04-2018, 08:27 AM #2698Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
6/3/2018 – Workout with my Son
Got to the gym at 6:30 am.
* Stretch
* Warmup
21 minutes on the Arc Trainer.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
10 @ 185 lbs.
7 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs., 6 @ 135 lbs.
* Prone Grip Lat Pulldowns
12 @ 110 lbs.
10 @ 150 lbs.
8 @ 185 lbs.
6 @ 205 lbs., 6 @ 170 lbs., 6 @ 145 lbs., 6 @ 117.5 lbs.
* Leg Press, PWO
12 @ 180 lbs.
10 @ 360 lbs.
8 @ 520 lbs.
6 @ 630 lbs., 6 @ 500 lbs., 6 @ 360 lbs., 6 @ 270 lbs., 6 @ 180 lbs.
* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
12 @ 35 lbs. / 8 / 8
10 @ 45 lbs. / 8 / 8
8 @ 50 lbs. / 8 / 8
8 @ 55 lbs., 8 @ 45 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / (8 / 8) * 4
* EZ-Bar Bicep Curls / EZ-Bar Overhead Triceps Extensions
12 @ 50 lbs. / 12 @ 50 lbs.
10 @ 60 lbs. / 10 @ 60 lbs.
8 @ 70 lbs. / 8 @ 70 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 33 minutes."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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06-04-2018, 08:34 AM #2699Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
6/4/2018 – Day 3 of my 3 day split
Got to the Gym at 5:10 am.
* Stretch
* Warm-up
34 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 155 lbs.
10 @ 175 lbs.
8 @ 195 lbs.
5 @ 205 lbs.
3 @ 215 lbs.
3 @ 215 lbs.
5 @ 195 lbs.
8 @ 175 lbs.
8 @ 155 lbs., 8 @ 135 lbs.
* Wide Grip Straight Bar Curls, Back Against Wall
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
6 @ 70 lbs.
5 @ 80 lbs.
5 @ 80 lbs.
4 @ 80 lbs.
8 @ 60 lbs.
* Hammer Strength Incline Press
10 @ 110 lbs.
8 @ 140 lbs.
8 @ 170 lbs.
6 @ 190 lbs.
4 @ 210 lbs.
4 @ 220 lbs.
6 @ 190 lbs.
6 @ 170 lbs.
8 @ 140 lbs.
I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.
* Sumo Barbell Deadlifts
12 @ 135 lbs.
10 @ 185 lbs.
8 @ 225 lbs.
6 @ 255 lbs.
6 @ 275 lbs.
4 @ 295 lbs.
3 @ 315 lbs.
4 @ 295 lbs.
6 @ 275 lbs.
6 @ 255 lbs.
8 @ 225 lbs., 8 @ 135 lbs.
* Dumbbell Concentration Curls
10 @ 30 lbs.
10 @ 40 lbs.
8 @ 50 lbs.
6 @ 55 lbs.
4 @ 60 lbs.
3 @ 60 lbs.
8 @ 45 lbs.
* Various Ab Exercises
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 18 minutes."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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06-04-2018, 10:42 AM #2700Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
06/04/2018 - Run at Work
Ran 4.95 miles in 52:15, 10:33 per mile. Good run today. Didn’t think I would get out today, but we had a break in the rain at lunch time. We went from hot and humid on Saturday to 51 and overcast at lunch today, quite the swing."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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