JW, first in answer to your question over on Skid’s thread. The T&F season for us older guys can start as early as April in this part of the country. Unfortunately, they usually don’t start posting meets til around Feb.
Fortunately for your friend, NC, has soe really good meets. Here’s a link to get him started. The meets listed are for '08 but should start getting updated soon.
Barbell complex: Bar x5, 85x6, 85x7, 85x8, 85x9
Treadmill interval
I started back with the treadmill. UGH! I need to continue to push myself in both the weights and cardio. I guess I still have time to keep my heart in shape. I don’t want to face the same problems as my father, at least not at an early age. I think I’m going to raise the weight with the complexes. The extra reps work the crap out of me, but something inside wants more weight.
It’s funny. The gym was pretty empty today. Just the work spouse and myself. I really thought the New Year’s resolution crowd would have started back today. Maybe they will return in a couple of weeks. I’m thinking that is an afternoon crowd.
Squat in the Smith (dammit) 135x5, 185x5, 205x5, 225x5, 165x5
Dumbbell push up ab thingy: 3x30x15
Inclined pike leg raise doo-hicky: 3 sets 15 reps
I think I’m going to squat twice a week in the mornings. Tonight I’m going in for another workout, probably a back workout. While I’d rather workout in the mornings I just don’t have the time. So I suspect I’ll do a couple of afternoon workouts a week and then the long morning workouts on the weekend.
I added some ab work in. Need to build that core strength. The pike leg raise were done on the incline sit up bench. It was funny with a slight re-positioning of my arms it made it hard as shit. I liked it! Should have slipped some treadmill time in. I’ll do that Thursday morning.
If’n yer hatin’ the smith squats, you can always do lunges, split squats or step-ups. They are hard enough on the legs and butt. If you use dumbells, you can load one side only and work the midsection muscles at the same time.
You can use cleans or repped DL variations for loading the back.
And don’t forget: the zercher lift from the floor gives you the benefits of both the squat and the deadlift.
[quote]skidmark wrote:
If’n yer hatin’ the smith squats, you can always do lunges, split squats or step-ups. They are hard enough on the legs and butt.
And don’t forget: the zercher lift from the floor gives you the benefits of both the squat and the deadlift.
Really impressive consistency, JW.[/quote]
I’m just hating it because the feel so cheated. I’m going to try the split squats and the zercher from the floor. Thanks for the tips and the compliment, Skid
[quote]ecogenx wrote:
If zerchers from the floor are to tough, try them off a bench. I found some more complexes at alwyncosgrove.com under the articles section.[/quote]
I have talked enough, I raised the weights. I think I could do 115 pretty easy, but the damn movement from behind my neck to the front is my weak point. I’m sure not coordinated enough to do a front lunge! Between the complex and the treadmill I worked up a good sweat.
I’m hungry as hell right now! I have a 10am Doc appt. They are going to stick me for a few dozen vials of blood. It’s a regular checkup. Maybe he will take me off some drugs. I can only hope.
Just a bunch of young whippersnappers on here.
JW, since I’ve got a highland game to look forward to this year I’m going to start up the zercher squats again. Had a brief fling with them a while back. Also going to start trying a some goblet squats. Oh joy.
Squat in the smith: 135x8, 185x5, 205x5, 2x225x5, 175x8
Push up dumbbell thing that works your abs: 3x35x10
Inclined pikes: 3 sets 12 reps
Treadmill interval: 12 minutes
Another Squat day. I’m moving to 2 days a week. I really like these ab exercises, they are tough and satisfying to accomplish. I’m going to try some Zerchers next week. If I can remember them! I cranked up my run speed and the degree of incline on the treadmill. My tongue was hanging out in 12 minutes. I was done!
Last night we had a helluva gale howling while a front came thru. The shingles on the neighbor’s house is in the next county. It knocked the power out for 3 hours. I finally got to use the power generation system I put in after the big hurricane we had a few years ago. The daughter loved it! She got to watch Hannah Montana. Which is sad. I know more about what is happening on Disney programming than I do with the NFL or the war in Gaza. I don’t know how the Keith Olberman Bill O’Reiley feud is going. I don’t know who the Yankees have signed or what is really happening with the governor for trying to sell the senate seat. Thankfully I can read a newspaper!
10 y.o. daughters really change things for cats like me
[quote]hel320 wrote:
Just a bunch of young whippersnappers on here.
JW, since I’ve got a highland game to look forward to this year I’m going to start up the zercher squats again. Had a brief fling with them a while back. Also going to start trying a some goblet squats. Oh joy. [/quote]
I guess this may be foreshadowing of pain to come.
[quote]ecogenx wrote:
I did those pushup db things that work the abs last night. I like the pushup variations. How did the docs visit go?[/quote]
Waiting for the blood tests Eco. Maybe they can take me off more drugs. I got an attaboy for the weight loss. Sadly my blood pressure wasn’t changed…dammit!
Barbell complex: Bar x10, 4x95x5
Treadmill interval: 13 minutes
An extra 10 # makes a huge difference with the complex. Between them and raising the angle and run speed on my treadmill intervals I left the gym huffing and puffing. I wasn’t used up, but I felt the workout.
What a busy day today. The ox is pretty deep in the ditch for everyone in my industry. while we see glimmers of hope, there are mostly storm clouds above. It’s kind of tough to remain focused on work when the economy slaps you down again and again. But the adverse business conditions seem to have increased my drive in the gym.
I guess it has to do with the ability to control something in my life. I touched on this need in the beginning days of my log here. As much as I am unorganized, I need a little order in my life. The training provides that, and I can measure results. I’m not sure what the bench mark is but I’m measuring like hell!!
Tonight its take the daughter to voice lessons and sewing class. I have a girly girl. There are no soccer games, no softball or volley ball matches. It’s a big change for me. 10 years and it’s still new every day!
[quote]j_willy3 wrote:
I guess it has to do with the ability to control something in my life. I touched on this need in the beginning days of my log here. As much as I am unorganized, I need a little order in my life.
The training provides that, and I can measure results. I’m not sure what the bench mark is but I’m measuring like hell!!
[/quote]
It’s been used a lot on this, and probably every, lifting site but I’ve always loved this quote and it kind of sums it all up for me and your post made me think of it.
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver.
Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. " -Henry Rollins
I love training on Saturday and Sunday morning! I am not restricted by time limits and I can do lots of useless exercises to the same body part. I like that! I’m going to change my Saturday plan a bit and push up the weights some. I think I can make some great size and strength gains.
HA-HA I’m conflicted, as I try to lose weight, I’m trying to gain strength and size.
I have to go back to the incline barbell press. I’m just not strong enough to swing a dbell over 60 lbs. I’m a conflicted WUSS!
It’s been used a lot on this, and probably every, lifting site but I’ve always loved this quote and it kind of sums it all up for me and your post made me think of it.
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver.
Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. " -Henry Rollins [/quote]
Henry Rollins is very eloquant. Thanks for posting this Hel