Last night 1 mile dog walk. This a.m. 30 minutes elliptical. at 4 a.m. the little boy was at his bedroom door screaming. He said he thought someone was in his room. I scooped up and put him between my wife and I. And hour and a half later it was time for me to get up. Him snoozing next to me, it was really hard to pry myself out of bed to go act like a hamster in a hamster wheel…
You must be getting into decent aerobic shape. You hit the elliptical all the time and walk the dogs. I had a kid between my wife and myself last night as well. I had like 2 inches of bed to sleep on. Glad I’m not lifting today.
I feel good cardio wise, weight wise I need to drop some. Modifying my diet and going to focus on that as well as form/week point training over the next several weeks. Will still be pushing the numbers still on ME days, but need to seriously feel a little less like a bloated land whale.
DE Lower
Box Squat 13 inch box. Straight weight 315 x 12 sets of 2, 30 seconds rest.
Going from 14 inch box to 13 inch is an adjustment. By the twelth set my shirt was way more soaked than the 30 minutes of cardio this morning. But the weight was moving fast, and my form improved with each set.
Close stance good mornings 4 x 10 @ 225.
Hack squat 4 x 10 @ 450
Cable abs 4 x 12-15
Back extension 5 x 20 w/bwt
Kept rest intervals low, tried to keep form tight and work the muscles. Socks were soaked to the toes by the time I was done.
I always liked how things tightened up and got faster after about 4 sets of speed squats. The limited rest gives the sweat glands a workout for sure.
Solid session, PeteS.
Good sessions Pete.
How much are you weighing now?
Are you still training the sled?
[quote]FISCHER613 wrote:
Good sessions Pete.
How much are you weighing now?
Are you still training the sled?
[/quote]
Hovering around 270 right now. 250 ish is going to be my target. I am going to resume the sled training, it was just zapping me too much before. Through next week I will be doing just a.m. steady state on the machines in my basement, and p.m. dog walks. Will begin a combination of interval work the following week. If you look back my cardio sort of took a nose dive through out the month of July. Between mutliple personal stressors, and getting ready for the meet, I was more or less just doing 20 to 30 minutes easy cardio a few days a week. For me, at this age, that just helps my blood pressure, and does zilch for fat loss. Going to try and total an hour steady state 4 to 6 days a week, and then work in 2 or 3 sled/hills/sprints each week after that. Going to Chicago early October and will see a ton of old friends, so want to look pretty, lol…
Hey Pete I live in the Southside if you want to train at USA gym let me know whern your in town.
That is a good plan keep it up and yes sled work really saps energy alot- I found out that by going over 3 sessions a week on the sled my recovery goes down and my weights go in the crapper.
[quote]FISCHER613 wrote:
Hey Pete I live in the Southside if you want to train at USA gym let me know whern your in town.
That is a good plan keep it up and yes sled work really saps energy alot- I found out that by going over 3 sessions a week on the sled my recovery goes down and my weights go in the crapper.[/quote]
Thanks Fischer. Just googled it and that looks like a good facility. Love all the gyms in Chicago, when I lived there in the 90s I trained mostly at CFC and a bit a World’s on the Northside. I lived mostly in the North Center area, and was managing bars in Lincoln Park. Good times… for when you are in your twenties.
[quote]DaCharmingAlbino wrote:
I always liked how things tightened up and got faster after about 4 sets of speed squats. The limited rest gives the sweat glands a workout for sure.
Solid session, PeteS.[/quote]
Thanks DCA. That is it exactly, the first few felt kinda awkward and slow, at about set five though I had to begin to plant my feet more firmly, because I was going so fast I was ‘taking off.’ I am not athletic enough to do jump squats, lol.
Kinda stoked for the DE work over the next few weeks. My trainer buddy at the gym just picked up some more chains, so going to be incorporating those over the next few cycles for squats, dls, and bench.
Putting some stuff away in the garage, I saw the bike and kids trailer sitting there, unused since last year. I got me a notion, pumped up the tires, ran in the house and got the kid, and away we went.
Now, we didn’t go far, but a) my area of town is called ‘heights’ for a reason and b) I did a considerable amount of lower work today. Right now my legs feel like a couple of KFC drumb sticks. Fried.
Best part about it, after trying to tell my son how to pedal his tricycle many times, all it took was showing him. No sooner did we get home, but he ran right over to his trike, said ‘i need to practise’, and started pedaling away.
Gonna have to try and do this bike thing a couple times a week for while the weather lasts.
Dragged my ass out of bed this morning and managed 20 minutes treadmill, 20 minutes elliptical. Legs are a bit tender today:)
DE Bench later. Tomorrow morning we are off to Wisconsin for a wedding. Should be good times.
DE Bench
205 straight weight 8 sets of 3, 30 seconds rest, 4 different grips
Close grips 275 x 5, 315 x 5 elbows felt a little achy on these, shut it down earlier than planned
DB Incline 90s x 15, 105s x 10, x 10
rolling tris, 70s plus mini band 4 x 10
lateral raise 5 x 10-12
rope down 4 x 20
hanging abs 2 x 10
machine abs 3 x 10
Goddamn am I feeling good. Can’t explain it, just like I have endless energy when I hit the gym. And wanna keep moving most of the time out of the gym. Some tweaks to the diet, week of rest, must be most of it. Looking forward to the next few weeks moving some real weight around.
Trying to slack at work today but dangit too busy, can’t do it.
Made it back from Wisconsin today and immediately headed to the gym. My quads and hamstrings were still absolutely trashed from Thursday’s efforts, I stretched and then did the following:
ME Lower:
Wide Stance GMs: 135 x 10, 225 x 5, 315 x 5, 365 x 5, 405 x 3, 455 x 3
Zerchers from low pin: 225 x 5, 315 x 5, 365 x 5 (almost puked), 405 x 3
Went on to try some assitance work, started with split squats, but even with just the bar on the way down my hamstrings felt like they were going to snap. I think all the time in the car this weekend, plus crappy food and a small smidgeon of alcohol (seriously) prevented recuperation. So my assitance work was:
Cable abs 5 x 10
Standing calves 5 x 15
The wedding was a hoot. We took my little boy, and he was the highlight there. In the wedding party was a little girl about his age (he will be three later in the month). When the dancing started he was all over it, and he wanted to dance with her. And with the bridge, who he referred to as the princess. (He is in daycare with three girls). After dancing with the princess he had the confidence to go grab the little flower girl by the hand and dance with her. After he was done a few older boys (between 6 and 10) ‘high fived’ him, and he was all smiles. I just about lost a snort of Jameson out my nose on that. Then he proceeded to dance for about 4 more hours.
Another funny thing, a very fit woman kept shooting me glances everytime I walked through the room. Finally she came up to me and said ‘didn’t you used to train at ABC Club?’ Then I remembered that about ten years ago she used to be a personal trainer there, and I actually remembered her name. Her and her husband run a dojo that my buddy’s little brother trains out of. Her and I and her husband then sat and shot the shit about training, and she remembered being ordered to go over and yell at me and my partner for being too loud and lifting too much. Funny to think that was 10 years ago. Wonder what the fuck we were doing. Good times…
a.m. 30 minutes elliptical, bench night tonight
Crazy strong GMs. I feel like a little girl posting my GMs after reading yours. I made up for your lack of drinking on Saturday. We had a neighborhood cookout and I had lots of Corona Lights with lime.
Hmmm cook out, hmmm corona lights… I think I might have to have a cook out, and some beers, this weekend to catch up.
It was a hoot hanging out with the little man, in the past I might have been at the wedding until the wee hours, but I was more than happy to go back to the hotel with him, get him hosed off in the shower (I didn’t realize a toddler could sweeat that much), order some room service, and chill in the room. We had two queen beds in the room, he ended up in one with me. Somehow he managed to take up most of the bed, even though he only weights 32 pounds.
I kept waking up with him jackknifed across the bed, I would straighten him out without waking him, fall back asleep, only to have to repeat 8 more times.
Glad to read you and the family had a good time this weekend. Kids can be fun at events like a wedding.
Thanks Eco, it was also nice to get away, if only for a night. We have cancelled our big summer vacation this year, so this helped break up our time and give us a little getaway.