March 21/08 Hungarian Oak Leg Blast
1 X 5:30 @ 70# non stop full back squat
2 X 3 X 10 leg extensions @ 70#
3 X 8 @ 100# + 1 to exhaustion
2 X 3 X 12 @ 90# seated calf raises
Walking is starting to become difficult after the squats. The leg extensions just burn from the first to the last. Results are really starting to show big time. Staying strong because the other option really sucks!
Sprint cardio tonight. That’s starting to become a favorite, need real ass kicking tone for it though.
Missed the gym yesterday, long day at work and I just couldn’t see myself doing sprints. Hit the gym this morning for the cardio sprint session. Started with the seven minute warm-up and then the one minute sprint, three minute cool down and progressive 10 second increases on ht e sprints up to 2:30 minutes leaving an eaight minute cool down for a 60 minute workout. Avg. HR 143, Cal 1009, avg, step per min 119, floors 447, miles 9.32.
I swear again that hitting those two minute sprints is like the two minute warning in the NFL it just go for ever. I think I’ll keep it at 2:30 minute max sprint for now. Had a great stretch after and my weight is 182.5 soaking wet, getting a little fat on the muscle. Need to drop that off the end of April. Looking forward to some dry weather next month, this rain is really starting to lower my morale, need so sun shine. Working hard, staying strong so we can tease the ladies all summer long.
March 25/08 Hungarian Oak Leg Blast
1 X 6:00 @ 70# nonstop full back squats
2 X 3 X 10 leg extensions @ 70#
3 X 8 leg curls @ 100# + one to exhaustion
2 X 3 X 12 seated calf raises @ 90#
That session stayed with me for some time. I counted my reps this time at 150 an average of 25 per min, squats are all the way down, hamstrings to calves. The result are there, the next two weeks are going to be something, I was sweating like I’d just ran 5 miles. Staying strong because I don’t want to be last in line.
Cardio today, supposed to be ninety minutes but I only made seventy-five. My legs were pretty fried from yesterdays leg workout. Still a good workout, 12.89 miles, 629 floors, avg HR 147, Avg steps per min 141, 1248 Calories.
I wish the damn rain would stop. Every day this month. I’ve got the skates all lubed and ready to go but the weather still sucks. Working hard and staying strong cause the rain will soon be gone!
If skating were an olympic event, you’d be the captain of the team Streamline. Awsome work!
You really shouldn’t stroke my ego like that DZ, it’s already hard enough to carry my head around lol! I must say however I’m getting really excited about your meet. Sending major power thoughts your way Bro, all that great work you,ve done is coming back ten fold.
Cardio today, I’m trying to hit the five minute mile on the stair master. Fell short today, but I do believe I know what it’s going to take, level wise. Started on level 13 for the first four minute bar then is was level 14 for one bar, 15 & 16 for one. Then 17 & 18 for four bars each, 19 for two and 20 for the last. That gave me 11.79 miles. I believe starting on level 15 is the ticket to success.
The oak leg blast is really having a positive effect on my cardio pace. Go for 6:30 minutes tomorrow, going to love that. Also a promise of some sunny weather coming up, could be a great weekend. Staying strong for the big pay off.
I find it amazing that you are able to recover from 1 workout to the next…what’s your secret? The volume of work combined withthe relatively high intensity and you seem yo be able to pull off weeks worth of workouts when most would be too sore and/or too fatigued - what do you attribute your success to?
QT that’s a hell of a good question. I’m not really sure I have the answer. I do know this however, I don’t ever plan on stopping. I will continue to eat mostly clean (I do love that sugar). I will workout my way, which is always changing. Cardio is the most important exercise, warming up, cooling down and stretching are a must. Can’t is a very bad word! Stress always fucks you up, if it pisses you off let it go! And I TRULY! TRULY! love doing this shit we do. Other than that I’d have to blame it on genetics.
Hungarian Oak Leg Blast March 29/08
1 X 6:30 @ 70# full back squats non stop
2 X 3 X 10 leg extensions @ 70#
3 X 8 @ 100# leg curls
Now that pumps the legs, those extensions burn from the first to the last. The curls, well I’ve never like leg curls anyways. Three more sessions and then back to the basics you guys recommended. Promise of sun shine with no rain for the next ten days, yes! Working hard and staying strong so I can skate real fast all day long.
The elbows are feeling great so we got back to basics yesterday. Chest and back, I’m going to stay off the arm workouts for a bit longer. Went easy on things and will keep it easy for awhile.
Bench press
1 X 12 X bar
1 X 8 X 95
1 X 8 X 135
1 X 8 X 155
1 X 8 X 165
Incline press
1 X 8 X 95
1 X 8 X 115
1 X 8 X 135
Seated close grip rows
1 X 8 X 140
1 X 8 X 160
1 X 8 X 180
Seated lat pull downs
1 X 8 X 100
1 X 8 X 120
1 X 8 X 140
Seated lat one arm pulls
1 X 8 X 90
2 X 8 X 115
DB press & incline
1 X 8 X 45
1 X 8 X 50
1 X 8 X 55
DB flies flat & incline
1 X 8 X 25
1 X 8 X 30
1 X 8 X 35
Tried one arm bent over lat pull ups but didn’t like the fell on the elbows, so no go for now. Felt great to be back at it, I just have to remember to keep it easy for awhile. Staying strong because its the right thing to do!
Hey, Streamline, that’s a cool tattoo. I don’t see too many of the “Old School” eagles like yours anymore. It’s beautiful.
[quote]Yo Momma wrote:
Hey, Streamline, that’s a cool tattoo. I don’t see too many of the “Old School” eagles like yours anymore. It’s beautiful.[/quote]
Thanks Yo Momma, thought I’d use it as my avatar since I never get to see it. Plus it reminds me of the old days and the old crew, how things have changed.
April 03/08 Hungarian Oak Leg Blast
Missed yesterday, UFC fight night live and the start of the reality show.
1 X 7:00 non stop full back squat, hams to calves.
2 X 30 leg extensions @ 70#
3 X 8 leg curls @ 100#
Felt like my skin was going to rip open to let my muscles pop out. I can’t remember a time when my quads were ever this tight. The legs extensions were two at a time after the first fifteen, burn baby burn. After I do eight minutes I think I’ll try eight minutes on the leg press machine, I know I will be able to go much faster with full ROM. Just to see the difference between the two. Chest and back tomorrow. Working hard & Staying strong because looking this good is not an easy job, yah baby!!
My legs are so sore from Thursday. I think this is the first time in ages that my legs have been sore after a workout. I love the feeling, all day yesterday and still this morning. It took seven minute of squats but something is working.
Chest and back yesterday, forgot I was going to do 5 X 5 so I started with reps of 8 and changed up later.
BP
1 X 12 X bar
1 X 8 X 95
1 X 8 X 135
1 X 8 X 155
1 X 6 X 175
BP incline
1 X 8 X 95
1 X 8 X 115
1 X 8 X 135
Seated close grip rows
1 X 140 X 5
1 X 160 X 5
1 X 180 X 5
1 X 200 X 5
1 X 210 X 5
Seated lat pull downs
5 X 140 X 5
Hammer strength Iso lat pulls single arms
1 X 90 X 5
1 X 115 X 5
1 X 135 X 5
2 X 145 X 5
DB BP
1 X 55 X 5
1 X 60 X 5
3 X 65 X 5
DB Flies
1 X 30 X 5
1 X 35 X 5
3 X 40 X 5
DB BP incline
5 X 55 X 5
DB incline flies
5 X 30 X 5
shrugs
1 X 270 X 5
4 X 360 X 5
All on all a great workout, shoulder still feels fine. Bench press is going to be slow for a while but I’m really going to push the back. I’ll start doing dips next time. Working hard and staying strong cause I can’t think of anything better to do.
Holy shit, now that was different. Nice day so we put on the roller blades and went to the gym. It’s about 30 minutes from home so the legs were very well warmed up for their workout.
April 06/08 Hungarian Oak Leg Blast
1 X 7:30 full back squat nonstop
2 X 30 leg extensions @ 70#
3 X 8 leg curls @ 100#
2 X 36 seated calf raises @ 90#
About 30 seconds into it I wanted to stop. I couldn’t get that bar off my shoulders fast enough. What a great workout, I really enjoy doing it for the most part, well when I’m done I really enjoy doing it.
The roller blade home was quite different. Every time I had to stop at a traffic light I would get some serious leg tremors. The old muscles were bouncing around like they were being electrocuted. I sure it would have look pretty funny if I’d had only shorts on. Working hard and stay strong cause this shit is seriously fun, happy days are here again!!
Short workout yesterday, back and chest. Had to pick the kid up from MA so I only had fifty minutes.
Seated close grip rows
1 X 5 @ 170
1 X 5 @ 190
1 X 5 @ 210
1 X 5 @ 220 LROM
1 X 5 @ 230 LROM
Seated lat pull downs
1 X 5 @ 140
1 X 5 @ 150
1 X 5 @ 160
1 X 5 @ 170 LROM
1 X 5 @ 180 LROM
Hammer strenght Iso lat pulls single arm
1 X 5 @ 135
1 X 5 @ 160
3 X 5 @ 180
Bench press
1 X 5 @ 135
1 X 5 @ 155
1 X 5 @ 175
1 X 5 @ 185
1 X 3 @ 185
DB bench press
1 X 5 @ 55
1 X 5 @ 60
1 X 5 @ 65
2 X 5 @ 70
DB bench flies
5 X 5 @ 40
Bench is going up and no signs of trouble so I will keep going. Working hard and staying strong one day at a time.
Wow, the bionic man admits some soreness after a workout…maybe he’s human after all!!! You are still hammerin’ them - AWESOME - that record is gonna fall. keep it up!
Yesterday was the first decent day this spring, so the blades were on. Timed out a one hour ride and will get the bike out tomorrow to check the distance with the odometer. I could tell quite easily that my speed has increased. Had a great time chasing down cyclists.
I must say things haven’t changed, women still don’t like guys in their draft. I really don’t know why lol. I was holding some of the road bikes for some good distances. They usually take off on me but that’s okay, I use a lot of energy just catching them and that’s really what it’s all about. After all there is no drafting in a race against the clock.
I should have my new speed blades in about six weeks. That should be about the time I have my skating legs back in shape. Now all I need is some great weather. This is the real reason to work hard and stay strong, to have so much funny I feel guilty.
Did chest and back today, shoulders are holding out and the weight is slowly going up. Really working the back, hoping to get some good size that will help the bench press.
Going to chance up the leg workout tomorrow. I like the oak leg blast routine, but I want to try it on the leg press machine. Get some heavier weight and some more speed. Do some kick offs as well. I want to get up those hill faster, and that’s my story and I’m sticking to it. Staying strong to live long.
I just know that screws with some bikers egos to be chased down by a guy on skates. Keep it up, man. Love your energy and attitude.
[quote]Yo Momma wrote:
Hey, Streamline, that’s a cool tattoo. I don’t see too many of the “Old School” eagles like yours anymore. It’s beautiful.[/quote]
I’ve been meaning to ask you if that was on your back Streamline. That’s nice! Just had my artist finish the art work for a back piece we’ll start in July.