Nice work bro.
Thanks guys!
This is quite a difference from last July when I started. I couldn’t do half of that little elevation bump on the plot without stopping 2-3 times. I could really tell the improvement in my leg strength and CV health from late September when I last did this loop.
That first loop got my heart rate up to 155 and kept it in the 150’s for a while. Second loop I worked the gears a little better and kept it in the 140’s.
Today was another ski day - not too many of those left this spring.
Hi Soldog:
Great to see the workouts progressing well.
[quote]Sailorchris wrote:
Hi Soldog:
Great to see the workouts progressing well. [/quote]
Thanks Sailor!
Looks like today is an off day. Too cold/windy to take the bike out (32 degrees and 30 mph winds). Going to run around town with the kids this afternoon - so that beats out going to the gym. And tomorrow evening is a mountain area chorus concert that both kids are in so no Karate tomorrow. Life happens…
Felt good after not lifting since Thursday.
Pre-WO 190
Warm up: Mobility Complex
Back Box squats: 135lbs 3X10
Went to Box squats for a while and they felt much better with the reassurance of the bench to touch and I did just touch and go without unloading.
RDL dead lift: 185lbs 10/10/10
Felt so good last week I went to 185lbs and had no probs. Wil go up in weight again Thursday
Single leg calf raise (Smith machine): 110lbs 3x10
Felt it on the last set and my ROM suffered.
Pull ups (wide grip): 10/6/5 assisted
DB upright row: 30 x10 - 27.5lbs 2x10
30 lbs was tweaking my shoulder so I dropped back to 27.5.
DB bench press; 45lbs 10/10/9
DB shoulder press: 25lbs 10/10/9
Did these on the bench with the back rest vertical. Felt like it isolated the shoulder better.
DB Hammer curl: 25lbs 10/10/7
Left arm really struggling. I was cheating on the last few of each set.
Assisted Dips: 5(unassisted)/5/4
Leg/hip raise: 25lbs 10/10/8
Added some addition core work
60 minutes and 686cals
30 minutes on the bike doing cardio heart rate @ 139
total of 991cals burned
1 liter of H2O consumed during workout
Post WO weight 189lb
Keep up the good work!
Karate night last night
30 min stretching & warmup
Included 20 Scapular push-ups for shoulder rehab.
30 min intense forms works
30 non-stop sparring
I was dripping sweat buy the time we finished.
Pre-WO 190
Warm up: Mobility Complex
Back Box squats: 135lbs 3X10
These are feeling much better - might start bumping the weight
RDL dead lift: 195lbs 10/10/10
Felt so good Tuesday I went to 195lbs. Started feeling it in my lower back and my grip almost let go. will stay at this weight at least one more session.
Single leg calf raise (Smith machine): 110lbs 3x10
ROM needs to improve before raising the weight.
Pull ups (wide grip): Unassisted-3 5/5/4 assisted
DB upright row: 26.5lbs 3x10
I discovered that the little magnetic add on weights are only 1.5lbs not 2.5lbs which explained why the jump to 30 lbs I attempted last week was difficult.
DB bench press; 44lbs 10/10/9
DB shoulder press: 25lbs 10/10/10
DB Hammer curl: 25lbs 10/10/9
Pretty much fixed the cheating I did last session.
Assisted Dips: 5(unassisted)5/5/4 assisted
Leg/hip raise: 25lbs 10/10/10
Added some addition core work
60 minutes and 661cals
30 minutes on the bike doing extreme heart rate hills 118-153
Bonus chin-ups 3 unassisted
total of 1067cals burned
1 liter of H2O consumed during workout
Post WO weight 189lb
I haven’t run for a while so today started off with some treadmill work.
Pre WO 190.5 lb
20 scapular push-ups
15 min @ 6.3 mph
2 min @ 4 mph
2 min @ 7 mph
2.5 min @ 4 mph
2 min @ 7.5 mph
2.5 min @ 4 mph
2 min @ 8 mph
3 min @ 4 mph
1.5 min @ 8.5 mph
3 min @ 4 mph
1.5 min @ 9 mph
3 min @ 4 mph
1.5 @ 8.5 mph
3 min @ 4 mph
5 min @ 6.5 mph
2 min @ 4 mph
Bike @ cardio Heart rate (138) for 40 min
Total 1307 kcal burned
Post wo 188 lbs
1 liter H2O consumed
A nice change-up - hopefully the snow will be going away and the ground drying out so that I can mountain bike some trails soon. On the other hand - tomorrow is a ski day with fresh snow on the slope!
Couldn’t help but think of a couple of my t-shirts when I read all that running.
“I’d rather eat and throw than run and puke”
“Wanna run, go fetch!” (Picture of a javelin thrower on shirt)
You’re cardio health is really outstanding. Have fun on the slopes.
[quote]hel320 wrote:
Couldn’t help but think of a couple of my t-shirts when I read all that running.
“I’d rather eat and throw than run and puke”
“Wanna run, go fetch!” (Picture of a javelin thrower on shirt)
You’re cardio health is really outstanding. Have fun on the slopes.[/quote]
LOL Funny shirts - I don’t really like running and cardio on the stationary bike but I gotta do it to get rid of these last few pounds. Also, it really helps when I get the mountain bike out to do trail rides.
Thanks for the kind words…
Had a good day skiing but could feel yesterday’s workout in my legs and pooped out early after attempting a couple of bump runs in the softer snow.
[quote]soldog wrote:
Thanks Skidmark, I’ll keep that in mind. Unfortunately - I’d probably fall over if I tried to squat with my eyes closed. I’m just too much a newbie.[/quote]
You got any long term goals your shooting for?
Ive lifted quite often in the past seriously and have recently got back into the mix of things and have seen my strength return and then some quicklike. Keep at it though and let us know how your progressing!
I was gonna say if you dont have any shoulder impingement issues or stability issues, that doing OH squats with a dowel round or broom stick might be a useful idea for really getting the necessary balance and stability for full ATG squats (cuz its not a squat if its not ATG!!)^^
[quote]BigKDawg wrote:
soldog wrote:
Thanks Skidmark, I’ll keep that in mind. Unfortunately - I’d probably fall over if I tried to squat with my eyes closed. I’m just too much a newbie.
You got any long term goals your shooting for?
Ive lifted quite often in the past seriously and have recently got back into the mix of things and have seen my strength return and then some quicklike. Keep at it though and let us know how your progressing![/quote]
My first goal is to do a fairly long and difficult trail ride this fall. 20 something miles and around 2000 feet elevation gain.
Lifting wise - I need to put some real muscle on this frame I have once the fat is down to a reasonable level. This is the long term goal given my life situation. Lifting is going to be central to my health from now on and I need it to support the other activities I do (Karate, biking, skiing, hiking, golfing to list a few).
[quote]BigKDawg wrote:
I was gonna say if you dont have any shoulder impingement issues or stability issues, that doing OH squats with a dowel round or broom stick might be a useful idea for really getting the necessary balance and stability for full ATG squats (cuz its not a squat if its not ATG!!)^[1]
Some shoulder issues that I’m working through but I don’t think they affect holding the bar.
Is an OH squat an “over head” squat? If so then I’m doing those as part of my warmup every session.
Thanks for the comments and welcome to the site…
-
/quote ↩︎
Yes, an OH squat is an Overhead Squat. A great demonstration of this exercise is at Squat Rx #9 - YouTube by JV Askem. Its one of my favorite exercises actually even though Im relatively weak at it (well at least compared to where I want to be LOL- currently hitting around 120-125 for 2-3 reps, long term goal is BW with OH Squat which is 230-240)
Pre-WO 190.25
Warm up: Mobility Complex - concentrating on the depth of the OH squats
Back Box squats: 145lbs 3X10
Had a couple of wobbles at odd times but over these felt good - 10 lbs up from last week
RDL dead lift: 195lbs 10/10/10
195 felt good and no issues with my grip. Go to 205 on Tuesday.
Single leg calf raise (Smith machine): 110lbs 3x10
Used a single weight plate to step on. This felt better than the plastic thing I was using although I should double the plate to get a deeper heel dip.
Pull ups (wide grip): these suck - I can’t reliably do enough and the assist method I have is not repeatable. Tried chin-ups and could do 2 good ones (almost 3). So I’m going to go to chins and supplement with lat cable pull-downs. Did this today:
Chin-ups 2/2/2 Lat pull-down: 70lbs 3x10
The pull downs need more weight. I’ll increase slowly to test this motion on my shoulder.
DB upright row: 28lbs 3x10
These were relatively easy today, even with a 1.5lbs increase.
DB bench press; 44lbs 10/10/10
Bump to 45.5 on Tuesday
DB shoulder press: 23lbs 10/10/10
DB Hammer curl: 25lbs 10/10/10
Time to bump up. Should try 26.5 Tuesday.
Assisted Dips: These really hurt my shoulder today on the 1st attempt. So I went to bench dips and they hurt as well but I did 3x10. I think I should avoid these until I get my shoulder health improved. Maybe try tricep cable pull-downs on Tuesday.
Leg/hip raise: 30lbs 10/10/8
Added some addition core work
65 minutes and 640cals
Shoveled snow and scraped ice for 90 minutes when I got home
0.65 liter of H2O consumed during workout
Post WO weight 189.5lb
Good looking sessions Soldog! Good to see you’re sticking with the plan. Working hard and eating right, keep up the great job.
[quote]daddyzombie wrote:
Good looking sessions Soldog! Good to see you’re sticking with the plan. Working hard and eating right, keep up the great job.[/quote]
Thanks DZ - sticking with it and getting stronger. It’s just gonna take a while to overcome years of being a lazy fat ass.
Karate last night
15 min vigorous warmup
60 min floor movement w/basic techniques
15 kata practice
I also did my scap pushups and wall slides before class. Looking at a routine to do on M-W-F to fix this shoulder.
Shoulder work program
Scap Pushup
Stability Ball Pushups
Pushup holds
Reach, roll & lift
DB External Rotation
DB L-Lateral Raise
Any other suggestions?