T Nation

That's Just Harry


You, you’re off the team! :wink:

There is no doubt for Team Harry, there is only do!


Sorry, you’re right. Mixed up my meters and feet. The elevation is 1,253 ft (382m) not 1253m and it is 4k (2.5 miles). Never do conversions after a Jameson’s or two.


Lol, I did a race in Australia that had a bit over 1200m elevation but it was 22km long. I ran up hill for over 2 hours and it was totally brutal. The thought of having to do that elevation in 4km made me shiver. Even 1200ft in 4km will be tough, but no doubt you will kick it in the arse.


Yesterday - morning- 1500m swim. slow and steady
Afternoon - 1 mile run on dirt road

seated machine press - 110,130 x 12 (neutral grip) 140, 150 x 12 (overhand)
cable lat raises - 20wu, 30 x 12 x 4
ski raises - 45 x 12 x 3
face pulls (seated/rope) - 60,70, 80, 80 x 12
shrugs - 225 x max x 3 bb, 60 x max x 3 (3 second pause)
stair climber - 4 minutes - never used one of these before and it kicked my ass. Legs were pumped after just a few minutes.


For the first time since I can remember I did an “arm day”

All supersets
ez curls & overhead tri ext (rope) x 4
cable preacher curls & cgb x 4
hammer curls & straight bar tri pushdowns
sng arm cable curls & sng arm tri extension (palm up)
1 mile treadmill run at incline 5


Nice work Harry, the girls love the curls !


Solid mix in the workouts Harry.


I’m at the point that it should be “curls for the grandmas”.


Headed out to a brothers place who’s property includes a nice hill. Not sure of the rise put it’s fairly steep and maybe a couple 100 yards or so to the top. Ran to the top twice today then an estimated half mile over grass. This getting back into running is…challenging. Feels good though. Need to find a place on the river where I can come straight out of the water to an open run area, preferably with an incline. I wear an Orca Open Water swimsuit usually but it sucks for running. May have to go back to plain shorts.


Wouldn’t worry about that plenty of good looking grannies out there


225 (wide grip) x 12 x 4
DB incline
50wu, 60,70,80 x 12
pec dec
120 x 12 x 4
Cable xover
60 x 12 x 4

Leg press
180wu, 270, 360 x 12


Pullups (overhand) 7 x 3 (neutral grip) 8 x 3
Bent rows 135wu, 185 x 12 x 3
lat pulldowns 90, 100, 110, 120 x 12
seated row 100,120, 130, 140 x 12
shrugs (pause 2 count ea rep) smith machine 180wu, 270 x max x 3
4.5 minutes stair climber - Starting to have a love/hate relationship with this thing. My quads were on fire at 4.

swim 1500m
after lunch
I mile run, 1/2 mile walk




Elderly widow in my wife’s Philippine organization told the wife her ramp leading to her front porch had “a” loose board. Wife asks me to run by and fix “a” loose board, only take a minute. Got there around 9am, finished up at around 7pm. Ramp was in need of some serious repair. Here in town there’s an organization called CASA ( Care Assurance System for the Aging and Homebound) who build ramps and such for the elderly. Know several of the fine gentlemen, all volunteers, who work for them. Got all the PT lumber, cement, and hardware I needed for the job. Replaced a lot of boards, nails with screws, reset a couple of posts. As I was leaving the lady says, “pasalamatan ang iyong asawa para sa akin” which is “thank your wife for me”. Called that my work out for the day.


Yesterday - swim/run
today - arms


Gotta work those peaks. Quality


You’re a good man.


:shushing_face: Don’t let it get out.


cleans/press 135wu, 155 x 10, 175 x 8, 195 x 6
press from rack 185 x 8 x 3
cable lat raises 30, 40 x 12, 50 x 10 x 2
ski raises 50 x 12 x 3
Face pulls 100,110,120 x 12, 130 x 10
And, for the first time in ages, ab work

today, 1/2 mile run straight into the river for a 1000m swim


smith incline
cable xover
leg press
seated row
Stairclimber - 5 min