Nice training. I think if I worked out twice a day it would burn me out real quick, mentally and physically.
Math- Another 4 reps (if I read that correctly) up on squats compared to your last session…excellent work!
11/24/09
Yesterday, walk 2.5. Today, bike 5 miles. Race to Salina 314.6 to go.
YTWL, Rev Hypers
Bench 100/10 120/10 140/8 160/6 180/4 190/2/2/2/2/2/2/2/2 (16)
Bent Row 100/10 120/10 140/8 160/6 180/4 190/2/2/2/2/2/2/2/2 (16)
Incline Bench 150/7/6/6
DB Row 80/7/6/6
Ab Roll /11/10/10
Incline Flyes 2x60/6/6/6
Chins 0/6/6/6
Took a rest day yesterday.
Thanks all, for the advice. I think you guys are right. Two a days are too much. I am going to try to get in some sort of energy system work in the AM if I can get my tired ass out of bed, then weights in the evening. Did manage to get up this morning for about 20 minutes on the bike.
OG, I’ve been bumping the squats 2 reps per session, the other lifts just one. I think I started too low on the squats, but that’s fine. I’ll just move 'em up faster until it feels like time to slow down.
My PR squat (single) was 250 lbs to pins at 11. I found that I was leaning forward to hit the pins, so I moved them up to 12. That leaning forward shit caused me to injure my lower back. Then it took some time for me to recover, and build back up.
Thanks for reading.
Looking good Math…break out the Porter…goes great with Turkey!
You do so much in one day. Walking,biking and lifting. Great work. Wish I had some of your energy.
Have a great Thanksgiving. Drink some beer for me.
11/25/09
AM bike: 5 miles. Race to Salina 309.6 to go.
overhead press 45/10 65/8 85/6 105/4 120/2/2/2/2/2/2/2/2 (16)
EZ curl 35/10 55/8 75/6 85/7/7/7
overhead press 95/7/7/7
plank 0/40s/40/40
hammer curls 2x40/7/7/6
dips 0/6/6/6
lateral raises 2x40/7/7/7
bent lateral 2x40/7/7/7
DB shrugs 2x75/7/7/7
Thanks for the beer advice! I’m going to get started on that tonight!
Everybody have a great Turkey Day!
Math, nice work.
this is a very dedicated log.
have a good holiday
Good work, you earned some porter! Happy Thanksgiving!
11/26/09
AM: Bike 5 mi. Race to Salina 304.6 to go.
Squat 100/10 140/8 170/6 190/4 210/3/3/2/2/2/2/2/2 (18)
Squat 180/6/6/6
SLDL 180/6/6/6
1 leg calf raise 90/7/7/7
crunches 0/17/17/17
Frog Squat 180/6/6/6
Rom DL 180/6/6/6
1 leg calf raise 90/6/6/6
crunches 0/16/16/16
Thanks for stopping by, KMC and JJ. I hope everyone is having a great day. Now I gotta go check on that turkey.
11/27/09
AM Bike: 5 miles. Race to Salina 299.6 miles to go (just over a third of the way).
Bench 120/10 140/8 160/6 180/4 190/3/2/2/2/2/2/2/2 (17)
Bent Row 120/10 140/8 160/6 180/4 190/3/2/2/2/2/2/2/2 (17)
Incline Bench 150/7/7/6
DB Row 80/7/7/6
That’s all I had time for today.
[quote]mathineer wrote:
11/27/09
AM Bike: 5 miles. Race to Salina 299.6 miles to go (just over a third of the way).
Bench 120/10 140/8 160/6 180/4 190/3/2/2/2/2/2/2/2 (17)
Bent Row 120/10 140/8 160/6 180/4 190/3/2/2/2/2/2/2/2 (17)
Incline Bench 150/7/7/6
DB Row 80/7/7/6
That’s all I had time for today.[/quote]
hey - how much does snowboarding for two days count? I take a break like you requested and you break under 300!
[quote]soldog wrote:
hey - how much does snowboarding for two days count? I take a break like you requested and you break under 300![/quote]
All part of my evil plan. Bwa ha ha ha ha ha! As for the sneauxboarding - you stand on a board and SLIDE down a big hill. Where is the work in that? Anyway, if you can measure the distance, go ahead and count it.
Sorry if you already explained but what workout are you following??
[quote]mathineer wrote:
soldog wrote:
hey - how much does snowboarding for two days count? I take a break like you requested and you break under 300!
All part of my evil plan. Bwa ha ha ha ha ha! As for the sneauxboarding - you stand on a board and SLIDE down a big hill. Where is the work in that? Anyway, if you can measure the distance, go ahead and count it.[/quote]
naw - had I carried the GPS, I might. but as for work, just come out on the bunny slopes for a day on the board… can you say “sport specific adaptation”? i knew you could…
[quote]ecogenx wrote:
Sorry if you already explained but what workout are you following??[/quote]
Eco - it’s loosely based on Doug Hepburn’s A Program. Idea for the ME exercise is to start with 8 sets of 2 reps. Next session do 1 set of 3, and 7 sets of 2. Next session after that do 2 sets of 3, 6 sets of 2, etc. When you reach 8 sets of 3, increase the weight by 5 to 10 pounds, and go back to 8x2. These are followed with some assistance or pump sets in the 6-8 rep range. I do antagonistic supersets for the most part, but I don’t think this was Hepburn’s original advice. Here is one article that describes the A and B rountines:
11/28/09
Bike 5 miles, walk 2 miles: Race to Salina 292.6 to go.
YTWL, Reverse hypers.
overhead press 45/10 65/10 85/8 105/4 120/3/2/2/2/2/2/2/2 (17)
overhead press 95/8/7/7
EZ curl 35/10 55/8 75/8 85/8/7/7
Ab Roll 11/11/10
hammer curls 2x40/7/7/7
dips 0/7/6/6
lateral raises 2x25/8 2x30/8 2x40/7/7/7
bent laterals 2x25/8 2x30/8 2x40/7/7/7
DB shrugs 2x75/8/7/7/7/7
Watch out on the assistance work. Those Hepburnesque straight sets can eat up a lot of energy and assistance work can drain more. Catches up on you slowly and you can burn out without noticing until it’s too late.
[quote]DaCharmingAlbino wrote:
Watch out on the assistance work. Those Hepburnesque straight sets can eat up a lot of energy and assistance work can drain more. Catches up on you slowly and you can burn out without noticing until it’s too late.[/quote]
I’ve actually taken a rest day or two, and throttled back on the assistance sets some days. OTOH, I think that joint issues will probably limit me before I ever get to the point when I’m lifting sufficiently heavy weights to really kick my ass. I like the gradual increase of this program. My last deload was in early October.
Great work, math…and a lot of it! Just thinking about all those sets wears me out.
Good workouts and lots of volume. So, what’s the first one to Salina win? Bragging rights?