Bench - 135wu, 225 x 8 x 5
Smith Incline - 110wu, 220 x 12 x 4
Cables - high to low - 30 x 15, 40 x 12, 50 x 10, low to high- 30 x 12, 40 x 10 x 2
fly machine -90 x 15, 120 x 12, 140 x 10
Chest supported row machine - 90 x 12, 110 x 10, 130 x 8
Straight arm lat pulldowns (rope) - 60, 80, 90 x 15, sng pully machine
Seated row - 100 x 15, 130 x 12, 140 x 10
After more years than I care to remember changing up the body parts I work on the same day
Going to chest/back, shoulder/arms, legs/lower back
Attempt at more protein in my diet -
breakfast - 4 egg ham omelet covered in salsa
12 oz milk after workout
lunch - 2 large chicken breast, broccoli and spinch salad
Dinner -12oz Salmon baked, daikon radish kimchi (homemade by sister-in-law)
2 cups 0 fat plain yogurt for desert
Bench - 135wu, 225 x 8 x 5
Broke out my 30 year old bicycle, pumped up the tire and decided I’d become the next Lance Armstrong, minus the drugs and with both …never mind. Thought it’d be a good idea to ride it to the dojang/dojo. Packed my Gi,belt, towel and soap in a backpack and boldly sallied forth. Only around 4 miles from my house, mostly through residental areas and the main road that has a bike lane. Easy Peasy…except the legs ain’t used to pedalin’ no bike. Running, swimming, lifting didn’t get them ready. Quads blew up quick. Gutted it out and made it there. Note to self, not a great idea to pre-tighten, cramp the legs before engaging in a lot of kicking. Did some kata and then a lot of upper body bag work. Failed miserably at centering my Ki as a little voice kept whispering in my head “you gotta pedal it home dumb ass”. Made it home and stiff leg walked into the house. Biking practice starts now.
Many a bike trip too far heard these words uttered.
That bicycle must have really been hard on you ( kicked your ass!) No posts in days. Hope all is well.
4 days ago - legs/lower back
3 - Swim/run
2 - shoulder/arms
1 - Chest/back
Today - busy moving stuff
Every evening, 3 mile bike. Plan to increase a mile per ride a week as long as I can.
A pipe in my mothers upstairs kitchen busted last week. She didn’t know it until water started coming through a downstairs bedroom ceiling. Moved her in with number 2 brother, nephews replace the plumbing. Insurance man, from whom I got my first car insurance at 16, 50 years ago, showed immediately, accepted the estimate to repair the damage from 2 of my nephews who are contractors. I was assigned the hard job. Taking Mother around to pick out new tile, cabinet tops, etc. So, last couple of days been working out night after my escort duties. Light on my bike is one of the generator type and stilled works. Back to my regular workout schedule tomorrow unless my unique skill set is needed.
Wasn’t my ass it kicked. Had to change my under garmet choice as the leaning forward to the handle bars caused some discomfort in the nether parts. Now I Kknow why Lance only had one.
DL - 135wu, 225 x 2, 315 x 2, 365 x 2, 405 x 1, 415 x 1(New old age PR)
hypers - 3 x max w/25# weight
Shrugs - snatch grip, smith mac, 225 x max x 3 w/pause at the top
Zerchers - 135 x 8, 185 x 8 x 2
leg press - 90 wu, 180 x 15, 270 x 12, 360 x 10 x 3
Leg ext - 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3
Pistols - 0,0,0,0,0,0 etc.
Never try to start doing pistols when everyone in the gym knows you and knows you won’t carry out your threats. I succeeded in doing zero and falling ignominiously on my butt several times. Next try, empty gym. Provided great entertainment to the younguns.
Edit. 3 mile bike ride.
Wasn’t somebody in this log crying about PR days being over here while back?
You can use a band for the pistol squats until you get the hang up of it
Congrats on the PR.
I would make a fool of myself doing pistol squats as well. Good on you for trying and failing that many times.
I just decided to invent a new category, old age pr’s, so I could claim some. It is disheartening, but part of aging, when getting a poundage you did at 16 is a new pr at 66. C’est la vie.
Rain was coming so got out door work done.
Real early, sun just coming up
1500m river swim
Drove to the college.
20# vest - squat thrust, 20 push ups, 20 air squats, 20 jumping jacks, 400m run run w/2# hand weights x 4.
800m run to finish
Oh yeah, gettin there.
Wife has these really old hand weight thingys that were real popular maybe 25 years ago. You can change the weights. She has 2,3,and 4 pounds. She uses them when doing her workouts. I misappropriated them for my workout. Surprised how they worked the arms.
Press from rack - bar x wu, 135 x 12, 135 x 10, 135 x 8 x 2
Lateral Raises (Cable) - 20 x 15, 25, 30 x 12 ea.
rear lat hitch up - 30, 40 x 15, 50 x 12 x 3
Seated facepulls (bar) - 70 x 15, 80 x 12, 90 x 10
ez Curl - 70 x 12, 80 x 10, 90 x 8
hammer curls - 30 x 12, 35 x 10, 40 x 8
Overhead tri ext (rope)- 60 x 18, 70 x 15, 80 x 12, 90 x 10
Tri ext - ^ bar - 80 x 15, 90, 12 x 2
forearm curl - 70 x 15 x 3
3 mile bike
Today - Dojo/dojang - 1.5 hours
4 mile bike
That a lot of work!
I especially liked today’s workout…
Just noticed I had two todays. The second one was a killer.
You’re in great shape. 1500 m swim and 800 m run. Nice.
Getting a bit chilly in the mornings So figure I better get my swimming in while I can. Outside temp was near 50f but the water hasn’t had time to cool down as fast. Broke out my Orca shorty suit and geaded down to the river. Packed my running gear and a thermos of coffee. Water temp was just right and got in a fairly quick 1500m. Out of the water, cup of coffee on the bank, threw all my gear in my backpack and did a nice 2 mile cross country. Crystal blue skies and cool weather. Plain beautiful. Back to the house and cooked up 3 eggs over easy smoothered them in salsa, bacon, and half a grapefruit. Ate it with more coffee out on the deck. Good day.
Forgot: 4 mile bike ride after dinner.
Like I said…living right!