ExRx.net

On Friday I did mostly core work. I experimented with bands and the Cook bar on our Freemotion machine. Stayed sore for 2 days.

Today, warmed up with chin ups and push ups (slow and full ROM).

TGU, singles, 50, 55,60,75,80,85,90. The last set was ugly so I called it.

Waiters walk, 50# 2 laps per arm.

Proper Knob reminded us about our 2011 goals and one of mine was the 145# DB farmers walk so I did 3 reps of 145# one arm deadlifts per side. I'll start walking a few feet in later workouts. Maybe one sided walks, maybe some 2 DB deadlifts, mix in some longer lighter walks. I'll play it by ear and see how it goes. At any rate, I've confirmed my grip is strong enough to hold more than a couple seconds. I do all my lifts, without straps, wraps or belts.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Today,

Squats 5x135, 155, 175
Bench 5 x 95, 115, 3x135
Supported T Bar rows, 5x45, 90, 3x100
Band face pulls, 3 sets of 10, purple band.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Pushups, chinups and step ups. Played with the bands some more. Discovered a new high tech treadmill in the cardio room that goes to a 30% incline. I guess it was there for about a year but I never go in there. I tried the fit test. I suck. Scored VO2Max of 34.7 It shuts off when your heart beat hits a certain point. I wasn't even warmed up when it shut off. My max heart rate is about 30 beats faster than others my age so I always suck at these things. I'm going to try it again and lie about my age.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Last night I took my son for his enrolment test, which he passed, no problem, and I decided to take advantage of the indoor track while I was there. I didn't time myself, I was just trying to complete 1 mile without stopping. I found the pace and did it no problem. I timed a couple of late laps and estimate I ran about a 9 minute pace. I'll try to get under 8 by the end of summer. I'm considering attending the Army Run in Ottawa in Sep and I'd like to do the 5K in under 25 min. I think that would be a respectable time. I just need approval of the funding.

I repeated the fitness test this morning before my workout instead of after it. I scored 53.9. That's higher than I expected. I expected about 45. I'll try it again from time to time to see if it's consistant over time. Still, it's not bad for an old guy that doesn't do "cardio".

Workout: pushups, chinups, squats (5x135, 3x185) and farmers walks 2 laps with 105s. I saw Jason Nunn's inovation use of duck tape (he called it gorilla tape) and it occurred to me how to bridge the gap between my gyms 125# DBs and the 145s. I'll just tape on some plates to the 125s as I progress. If I add 5#/week, I'll be to the 145s by June, at least in my dreams.

Edit: The Gerkin Test over estimates the VO2Max in healthy populations.
http://occmed.oxfordjournals.org/conten ... source=mfc

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Went to the Y with my son. Did some light stuff. Alec warmed up with 185# overhead squats.

I'm on the road again this week.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Standard Monday morning workout: TGUs. Singles each side, 50, 55, 60, 65, 70, 75, 80, 85, 90. Followed by chops with the core bar on the freemotion machine.

I'll be in Moncton tomorrow so I won't be able to workout. I'll vist my mother, though. That's more important

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Did nothing yesterday. Today, 2 sets of 5 chin ups, bench: 5x95, 5x115, squats: 5x135, 2x155,175,195,215. Some knee high step ups and 10# weighted pistols. Farmer's walks, 100# each hand, 1 lap. All my joints ached and it really wasn't that heavy.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Finished the YMCA Individual Conditioning Level 2 course this weekend. Now I can volunteer to give orientations to new members and write beginner programs.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Monday, squats (135,155,175,195-5,5,5,3), Waiter's walks, 50# 2 laps eacch hand.
Tuesday, TGU 50# 1 rep each side. Shoulder's told me I need to do horizontal push/pull today. Bench (95,105,115,125,135-5,5,5,5,3), Seated row (120,135,150,165,180,195-5,5,5,5,5,3)
Today-off

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Thursday Deadlift 135,225-5,5
Rack Pulls at knees 315x6, standing on plates, 315x2
Farmers walks 105,110 1 lap each

Friday Mil Press 45,65,75,85-5,5,5,3
Push Press 95,115,125-5,5,3
Chin ups BW, +10,+20-5,5,3
Band face pulls 10*3 sets heavy band
S/S Archer pulls 5*3 sets heavy band each hand
Waiters walks 50 x 2 laps per side

I now have a baseline for starting a new cycle of 5-3-1. I'm going to back the weight off a little and see if I can do a 6 month run at it. My annual fitness test is in mid June so that will mess the schedule a little. I'm going to practice weightload marches on the weekend up to then.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

I went for my squat workout yesterday since I knew I wouldn't have theopportunity today.

Back squats 135, 165, 175, 185, 5 reps each.
TGU, 50, 60, 70, 80, 90, singles each side.

I tried out a new gym. It's a new Goodlife center in Dartmouth. They gave me a tour and 2 week free membership to try it out, even though I told them I was just looking for an occational drop in type place. The gym was very good. The bottom floor is all cardio with basic circuit training setup. There is one corner set aside for traininers. Up stairs is mostly strength training with a good sized group fitness room. The equipment is mostly Cybex with a section of Freemotion and Hammerstrength. In the leg section they had several different leg presses, 1 squat rack aand 2 power racks. They had a full compliment of dumbbells with 2 1/2 lb increments to 30 lbs and 5 lb increments to 100 lbs with 4 of most weights. They had a nice clear area in from of them when I was able to do TGUs.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Yesterday:
Bench 95,115,120,125 5 reps each
Seated rows 125,160,170,180 5,5,5,7
50# KB waier's Walk, 2 laps each hand,
band face pulls s/s with band archer pulls 3 sets of 10 95 each hand for the archer pulls)

Today,
Deadlifts 135,215,230,245-5,5,5,5
Farmers walks 105,110 each hand, 1 lap at each weight. Had to stop halfway on the last lap. My grip gave out.

Away from tomorrow so no lifting.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Today:

Military press - 55,70,75,80-5,5,5,5
Push Press - 105,110,115-4,4,5 (someone was using the machine right behind me while doing the first 2 sets)
Chin up - -15,bw,+10 - 5,5,5 (red mini band for the assisted set)
Waiters walks - 50#KB, 2 laps each hand.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Today: Squats: 135, 175,185,195 - 5,3,3,4. After reading Kenny's post, I tried to slow down the descent to see if it makes a difference. It did feel a little better.
Hip Squats: 135 2 sets of 5, really ugly. Kenny, these are hard!!

TGU: 60, 70, 80. Someone entered my space while I had 80 half way up. I lost concentration and called it a day.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Tuesday:
Bench 135,175,185,195 - 5,5,5,4
Seated rows 75,170,180,190 - 5,5,3,5 ( I warmed up with a lighter weight than I intended since I was cutting in on someone elses sets, so I warmed up with his work set.)
Heavy band archer pulls and face pulls.

Wednesday: Core work. A variety of different things. Some core bar chops and presses on the freemotion machine, planks, side planks, and some other stuff I can't remember. Some of this stuff had me panting heavier than with squats.

Today:
Deadlifts 135,230,25,260-5,3,3,3
Farmers walks - 105 per hand, 1 lap 3 times.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD