38 lbs and 8" off your waist is some going in 18 months and lifting weights is the single best activity to keep it off IMO.
What was the 1.5 mile speed test activity?
[quote]FarmerBrett wrote:
38 lbs and 8" off your waist is some going in 18 months and lifting weights is the single best activity to keep it off IMO.
What was the 1.5 mile speed test activity?[/quote]
Just 1.5 miles on the treadmill in best time. It’s one of the requirements for the cadet pti course that i may do this year where the standard is 13 minutes to pass-but i am aiming to do it in 10 as a personal goal.
Damn !!.
woke up today with a real cricky back, havn’t had that problem for months either.
So no gym today but headed into town to get some jobs squared away–back playing up all day in and out of spasm.
Looks like a dose of voltarol and an early bath for me today.
Hey-ho, the joys of being 50+
Ouch.
Today back into it with a 2 workout day :
Session i upper body push/pull at high volume and low weight (5sets of 10).
Bench paired with rack chins.
Lats paired with push ups
Cable row paired with ohp.
Tried to finish with some rower sprints :
So there i am cranking out slide n pull on the rower at sprint pace when i manage to come off the seat completely and land on my nuts on the slider chassis…faaaark…
Session 2 pm.
Hour walk to gym (long route)
Back on the rower but a bit more control applied.
Finished the day with 10 minutes of sprint intervals and a walk home from the gym.
Today , lower body split ‘heavy’.
I have to say that although that was the plan for today i was a bit dubious as my back has been generally a bit crocky this week.
However, onwards and lets see what it had to offer.
First up was a new squat routine where i pair the barbell rear squat with a goblet squat, i have been pairing this up on light days with the biggest kb they have ie 24kg but felt i could and should push past that today. I hadn’t for some reason thought about doing the goblet squat with a dumbell which they do have up to much heavier sizes.
So :
Rear squat warm up and stretches with the bare bar really working to pull that bar down onto the rails.
Then :
Second warm up 1 x10 at 40kg.
Goblet squat 1 X 10 at 24 kb.
Barbell squat 2 x 5 at 50 kg
Goblet squat with 28kg dumbell 1 x 5
Barbell rear squat 2 x 5 at 60kg
goblet squat 1 x 5 at 30kg
Barbell rear squat 2 x5 at 65kg
goblet squat 1x5 at 32kg.
Straight into deadlift.
Bare bar warm up
Second warm up 1 x10 @ 60kg
Then a progression of :
2 x 5 at 80kg
2 x5 at 90kg
1 x5 at 100kg
1 rep at 110 kg
Didn’t feel safe to go any higher today, funny thing today was that when i got to the 90-100 change instead of loading up an extra 5kg each end i replaced the 15s with 20s instead and for some reason that felt like a step up–just putting the2 big plates each side !!
Then incline leg press with the aim of setting a new pb.
1x 10 at 80 kg
2 x5 at 100kg
2 x 5 at 120 kg
2 x5 at 140 kg
2 x 5 at 160 kg
2 x 5 at 180 kg
1 x 5 at 200kg…way new pb (40kg over previous)
Sweating like a good-un at the end of that.
Really going to have to have serious words with the guy who writes my training plan. I might well run out of time to get some heavy carries in this week.
And that marks the end of a nice productive week off, back to the coalface tonight, 6 shifts to go and then it’s pack n go.
Your all kinds a crazy in here: flying off rower haha that beats my stretching on the seat and unlocking it sending me to the ground. Have you ever done crew? Im thinking of giving it a try.
Thats a huge pr wow, blew it away. You will be feeling that combo. Youve got some cool shit training going on.
[quote]UpScale wrote:
Your all kinds a crazy in here: flying off rower haha that beats my stretching on the seat and unlocking it sending me to the ground. Have you ever done crew? Im thinking of giving it a try.
Thats a huge pr wow, blew it away. You will be feeling that combo. Youve got some cool shit training going on.
[/quote]
Crew ???
Boy, it isn’t taking you long at all to get up to some good weights. Congrats.
[quote]big nurse wrote:
[quote]UpScale wrote:
Your all kinds a crazy in here: flying off rower haha that beats my stretching on the seat and unlocking it sending me to the ground. Have you ever done crew? Im thinking of giving it a try.
Thats a huge pr wow, blew it away. You will be feeling that combo. Youve got some cool shit training going on.
[/quote]
Crew ???[/quote]
[quote]UpScale wrote:
[quote]big nurse wrote:
[quote]UpScale wrote:
Your all kinds a crazy in here: flying off rower haha that beats my stretching on the seat and unlocking it sending me to the ground. Have you ever done crew? Im thinking of giving it a try.
Thats a huge pr wow, blew it away. You will be feeling that combo. Youve got some cool shit training going on.
[/quote]
Crew ???[/quote]
[/quote]
Oh–you mean a racing 8, no never thought of that.
I would be tempted by the sea going racing ‘gig’ scene we have here in the uk (similar crew) but my schedule means that i would never be able to train with a crew regularly.
Everything is sore this week !!!. Landing on rower chasssis ‘nuts first’ not reccomended.
[quote]cavalier wrote:
Boy, it isn’t taking you long at all to get up to some good weights. Congrats.[/quote]
Last week of hard training before backing off next week so i felt that i should push hard, i did have a definite sense of being intimidated by those weights today,perhaps a good thing to have that feeling. One of the coaches said in a spill something along the lines of ‘if you are not scared of it then it’s not heavy enough’ .
Conditioning session pre-work.
3 rounds of :
Rower 500m (around 1.55 per row)
Kb swings x 20
Fat clean/press with vipr tube x 15
Step ups with big vipr tube x20 l&r
Kb (25) goblet squat x 10
Press ups 2x10.
Not the best, slow on everything especially rower and nearly did review dinner on the last session.
1 More workout to go and it’s the upper body push/pull ‘heavy’ so i might try and crack the bench pb if it’s all still working for me.
Grin !!!.
Last heavy training session of the current cycle.
Heavy upper body split push/pull.
First up was going to be bench while i was fresh to see if i could past my 50kg (110 lb) personal best.
So :
Bare bar warm up done with an explosive ‘punching’ concentric and a slow eccentric.
Second warm up with 30kg (66 lb) for 10r.
Then working sets mixed with rack chins from laying.
Bench 40 kg (88 lb) 1 x 10
Rack chins x5
Bench 45kg (99 lbs) 1x5
rack chins x5
Bench 50kg (110 lbs) 1x5 with nice control (previous pb)
Rack chins x 5
Bench 52.5 kg (115 lbs) 1 x3
Rack chins x 5
Bench 55 kg (121 lbs) 3 singles
Rack chins x 5
Bench 57.5 (126 lbs) 1 single. Major sticking point at about mid range but managed to push past it ‘just’ but 1 foot coming off floor.
Then 1 attempt at 60kg (132 lbs), came off the pins nicely and held for a moment, not good control ,slight lower but ran out of courage so racked it.
Second attempt, pushed off the pins but definite wobble in the bar so just held it at arms staright for a few seconds just to feel the weight and then racked it.
It might have gone with a spotter but thats a new best at 57.5 kg (126 lbs) for a single rep.
Then
Lat pull downs done as drop sets alternating with press-ups.
I think i started at 75kg (165 lbs) for 3 and descending in about 4-5 lb increments over about 8 sets but completely lost count of sets and reps towards the end but ending somewher around 60kg (132 lbs) for 10 reps.
Lots of press-ups as they were sets of 10 bewteeen each pull down set.
Then :
Bent over barbell row and shrug complex.
Bare bar warm up.
40 kg 1 x 10
50 kg 1 x 10
60 kg 5 x5.
Then :
Tri-delt cable push down with rope handle.
45 KG 5x5.
Finishing work was to be overhead press/push press but my shoulders were completely out of gas and actually shaking so i set of ohp with the bare bar and that was it,nothing left in tank.
Walked out with a big grin and very shaky shoulders.
[quote]big nurse wrote:
Grin !!!.
Last heavy training session of the current cycle.
Heavy upper body split push/pull.
First up was going to be bench while i was fresh to see if i could past my 50kg (110 lb) personal best.
So :
Bare bar warm up done with an explosive ‘punching’ concentric and a slow eccentric.
Second warm up with 30kg (66 lb) for 10r.
Then working sets mixed with rack chins from laying.
Bench 40 kg (88 lb) 1 x 10
Rack chins x5
Bench 45kg (99 lbs) 1x5
rack chins x5
Bench 50kg (110 lbs) 1x5 with nice control (previous pb)
Rack chins x 5
Bench 52.5 kg (115 lbs) 1 x3
Rack chins x 5
Bench 55 kg (121 lbs) 3 singles
Rack chins x 5
Bench 57.5 (126 lbs) 1 single. Major sticking point at about mid range but managed to push past it ‘just’ but 1 foot coming off floor.
Then 1 attempt at 60kg (132 lbs), came off the pins nicely and held for a moment, not good control ,slight lower but ran out of courage so racked it.
Second attempt, pushed off the pins but definite wobble in the bar so just held it at arms staright for a few seconds just to feel the weight and then racked it.
It might have gone with a spotter but thats a new best at 57.5 kg (126 lbs) for a single rep.
Then
Lat pull downs done as drop sets alternating with press-ups.
I think i started at 75kg (165 lbs) for 3 and descending in about 4-5 lb increments over about 8 sets but completely lost count of sets and reps towards the end but ending somewher around 60kg (132 lbs) for 10 reps.
Lots of press-ups as they were sets of 10 bewteeen each pull down set.
Then :
Bent over barbell row and shrug complex.
Bare bar warm up.
40 kg 1 x 10
50 kg 1 x 10
60 kg 5 x5.
Then :
Tri-delt cable push down with rope handle.
45 KG 5x5.
Finishing work was to be overhead press/push press but my shoulders were completely out of gas and actually shaking so i set of ohp with the bare bar and that was it,nothing left in tank.
Walked out with a big grin and very shaky shoulders.[/quote]
You are on FIRE in here lady!! Love the Cheshire grin ** fist pump worthy right there.
[quote]UpScale wrote:
[quote]big nurse wrote:
Grin !!!.
Last heavy training session of the current cycle.
Heavy upper body split push/pull.
First up was going to be bench while i was fresh to see if i could past my 50kg (110 lb) personal best.
So :
Bare bar warm up done with an explosive ‘punching’ concentric and a slow eccentric.
Second warm up with 30kg (66 lb) for 10r.
Then working sets mixed with rack chins from laying.
Bench 40 kg (88 lb) 1 x 10
Rack chins x5
Bench 45kg (99 lbs) 1x5
rack chins x5
Bench 50kg (110 lbs) 1x5 with nice control (previous pb)
Rack chins x 5
Bench 52.5 kg (115 lbs) 1 x3
Rack chins x 5
Bench 55 kg (121 lbs) 3 singles
Rack chins x 5
Bench 57.5 (126 lbs) 1 single. Major sticking point at about mid range but managed to push past it ‘just’ but 1 foot coming off floor.
Then 1 attempt at 60kg (132 lbs), came off the pins nicely and held for a moment, not good control ,slight lower but ran out of courage so racked it.
Second attempt, pushed off the pins but definite wobble in the bar so just held it at arms staright for a few seconds just to feel the weight and then racked it.
It might have gone with a spotter but thats a new best at 57.5 kg (126 lbs) for a single rep.
Then
Lat pull downs done as drop sets alternating with press-ups.
I think i started at 75kg (165 lbs) for 3 and descending in about 4-5 lb increments over about 8 sets but completely lost count of sets and reps towards the end but ending somewher around 60kg (132 lbs) for 10 reps.
Lots of press-ups as they were sets of 10 bewteeen each pull down set.
Then :
Bent over barbell row and shrug complex.
Bare bar warm up.
40 kg 1 x 10
50 kg 1 x 10
60 kg 5 x5.
Then :
Tri-delt cable push down with rope handle.
45 KG 5x5.
Finishing work was to be overhead press/push press but my shoulders were completely out of gas and actually shaking so i set of ohp with the bare bar and that was it,nothing left in tank.
Walked out with a big grin and very shaky shoulders.[/quote]
You are on FIRE in here lady!! Love the Cheshire grin ** fist pump worthy right there.[/quote]
Whoops !!!, er sorry and all that but i am definitely a mr bignurse.
[quote]big nurse wrote:
[quote]UpScale wrote:
[quote]big nurse wrote:
Grin !!!.
Last heavy training session of the current cycle.
Heavy upper body split push/pull.
First up was going to be bench while i was fresh to see if i could past my 50kg (110 lb) personal best.
So :
Bare bar warm up done with an explosive ‘punching’ concentric and a slow eccentric.
Second warm up with 30kg (66 lb) for 10r.
Then working sets mixed with rack chins from laying.
Bench 40 kg (88 lb) 1 x 10
Rack chins x5
Bench 45kg (99 lbs) 1x5
rack chins x5
Bench 50kg (110 lbs) 1x5 with nice control (previous pb)
Rack chins x 5
Bench 52.5 kg (115 lbs) 1 x3
Rack chins x 5
Bench 55 kg (121 lbs) 3 singles
Rack chins x 5
Bench 57.5 (126 lbs) 1 single. Major sticking point at about mid range but managed to push past it ‘just’ but 1 foot coming off floor.
Then 1 attempt at 60kg (132 lbs), came off the pins nicely and held for a moment, not good control ,slight lower but ran out of courage so racked it.
Second attempt, pushed off the pins but definite wobble in the bar so just held it at arms staright for a few seconds just to feel the weight and then racked it.
It might have gone with a spotter but thats a new best at 57.5 kg (126 lbs) for a single rep.
Then
Lat pull downs done as drop sets alternating with press-ups.
I think i started at 75kg (165 lbs) for 3 and descending in about 4-5 lb increments over about 8 sets but completely lost count of sets and reps towards the end but ending somewher around 60kg (132 lbs) for 10 reps.
Lots of press-ups as they were sets of 10 bewteeen each pull down set.
Then :
Bent over barbell row and shrug complex.
Bare bar warm up.
40 kg 1 x 10
50 kg 1 x 10
60 kg 5 x5.
Then :
Tri-delt cable push down with rope handle.
45 KG 5x5.
Finishing work was to be overhead press/push press but my shoulders were completely out of gas and actually shaking so i set of ohp with the bare bar and that was it,nothing left in tank.
Walked out with a big grin and very shaky shoulders.[/quote]
You are on FIRE in here lady!! Love the Cheshire grin ** fist pump worthy right there.[/quote]
Whoops !!!, er sorry and all that but i am definitely a mr bignurse.[/quote]
LMFAO sorry sir…change that pic now haha
[quote]big nurse wrote:
[quote]UpScale wrote:
You are on FIRE in here lady!! Love the Cheshire grin ** fist pump worthy right there.[/quote]
Whoops !!!, er sorry and all that but i am definitely a mr bignurse.[/quote]
Tee hee hee!
I know it shouldn’t have, but that tickled my sense of humour. I’m sure Upscale has just been influenced by your AVI and has assumed. I’m sure she hasn’t come to that conclusion based on your exercise poundages! LOL
Massive new bench PR. Congratulations!
EDIT: Did I really just write Tee hee hee?. Who do I think I am Dennis the Menace?
[quote]FarmerBrett wrote:
[quote]big nurse wrote:
[quote]UpScale wrote:
You are on FIRE in here lady!! Love the Cheshire grin ** fist pump worthy right there.[/quote]
Whoops !!!, er sorry and all that but i am definitely a mr bignurse.[/quote]
Tee hee hee!
I know it shouldn’t have, but that tickled my sense of humour. I’m sure Upscale has just been influenced by your AVI and has assumed. I’m sure she hasn’t come to that conclusion based on your exercise poundages! LOL
Massive new bench PR. Congratulations!
EDIT: Did I really just write Tee hee hee?. Who do I think I am Dennis the Menace?
[/quote]
Good lord … I thought “he” was a she and… oh never mind laugh away…I was thinking damn these frickin women are beasts.
EDIT Tee hee hee ? good thing I saw you are def a “male”. hehe
Upscale, I’m sure he took it as a compliment. And, considering he only now just started lifting weights at age 53, his numbers are perfectly respectable.
And it’s probably a safe bet that this isn’t the first “Oh, you’re a nurse???”.
[quote]cavalier wrote:
Upscale, I’m sure he took it as a compliment. And, considering he only now just started lifting weights at age 53, his numbers are perfectly respectable.
And it’s probably a safe bet that this isn’t the first “Oh, you’re a nurse???”.[/quote]
Definitely not the first and wouldn’t be the first time that someone assumed that i was a gay guy too…
Not only that but i am now officially a lesbian !!! as aell as a naturist, this is getting way too confusing.
But guys please–just set a new pb today on bench and one during the week on leg press !!.