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29-Apr-08, 10:35 PM
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#256
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday April 29, 2008
150 Push Ups
300 Sit Ups
3.2 Mile Run: 27:59
had to go to a wake tonight so all i could get done today. legs were sore going into the run from yesterdays leg workout and they are even more sore afterwards!! anyway a decent time for me for a 3.2 mile run 
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30-Apr-08, 09:40 AM
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#257
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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seraph how are you doing your 150 pushups, is it sets of 10 or 20 or..?
good job on the 5k run!
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30-Apr-08, 07:19 PM
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#258
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Registered User
Join Date: May 2004
Posts: 1,269
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5 sets of 30! oh and i checked out medford fells online, i'm going to check that out soon!!
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30-Apr-08, 10:14 PM
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#259
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday April 30, 2008
DB Curls 3X10- 25lbsX10-30lbsX10-35lbsX10
Pushdowns 3X10- 50lbsX10-70lbsX10-80lbsX10
Twists 4X20-20-20-20-20
Ball Crunches 3X25- 25-25-25
BB Curls 3X10- 50lbsX10-70lbsX10-80lbsX10
Skull Crusher 3X10- 50lbsX10-60lbsX10-70lbsX10
Cable Crunches 3X25-70lbsX25-80lbsX25-90lbsX25
"L" Pullups 4X5- 5-5-5-5
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01-May-08, 04:24 PM
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#260
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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it is fun at the fells! there is one short but steep trail, and at the top there is a lovely view of the city.
sets of 30 pushups is great!
oh and good job on those L-pullups they are very tough
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02-May-08, 06:40 PM
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#261
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday May 1, 2008
Bent Over Row 3X10-135lbsX145lbsX10- 150lbsX10
Behind the Back BB Curls 3X12- 95lbsX12-105lbsX12-110lbsX12
Pullups 3X15-15-15-15
Hammer Curls 3X12- 25lbsX12-30lbsX12-35lbsX12
Back Extension 3X12- +15lbsX12-+20lbsX12-+25lbsX12
DB Twists 3X12-25bsX12-30lbsX12-35lbsX12
Pulldowns 3X8- 120lbsX8-130lbsX8-140lbsX8
Static Holds 3- 135lbs/30 seconds-145lbs/30seconds-155lbs/30seconds
decent night, lightened up on the pulldowns to concentrate on form, other than that felt pretty good!
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02-May-08, 06:41 PM
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#262
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Registered User
Join Date: May 2004
Posts: 1,269
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Friday May 2, 2008
150 Push Ups
300 Sit Ups
2 Mile Run: 17:29
...more to follow...
BB Bench Press 3X8- 135lbsX8-140lbsX8-145lbsX8
Arnold DB Press 3X10- 15lbsX10-20lbsX10-25lbsX10
Decline Bench Press 3X8- 45lbsX8-135lbsX8-135lbsX8
BB Shrugs 3X10- 135lbsX10-145lbsX10-155lbsX10
Dips 3X15- 10-10-10
Military Press 3X6-
Side Lat Raises 3X10- 5lbsX10-5lbsX10-10lbsX10
Flyes 3X8-
very sore on my left pec area, and i wasn't feeling tonight's workout so i took it easy. didn't want to risk any more pain or possible injury. not sure what i did but it's been sore for the past week
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Last edited by seraph; 02-May-08 at 10:26 PM.
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06-May-08, 05:38 AM
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#263
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday May 5, 2008
2.3 Mile Run: 2x:xx
300 Sit Ups
150 Push Ups
tired form the weekend so i skipped the gym tonight (had a drill weekend)
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06-May-08, 08:00 PM
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#264
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday May 6, 2008
3.2 Mile Run: 28:54
300 Sit Ups
150 Push Ups
...more later...
Bent Over Row 3X10-135lbsX145lbsX10- 150lbsX10
Behind the Back BB Curls 3X12- 65lbsX12-75lbsX12-80lbsX12
Pullups 3X15-15-15-15
Hammer Curls 3X12- 25lbsX12-30lbsX12-35lbsX12
Back Extension 3X12- 12-12-12
DB Twists 3X12-25bsX12-25lbsX12-30lbsX12
Pulldowns 3X8- 120lbsX8-100lbsX8-100lbsX8
Static Holds 3- 135lbs/30 seconds-155lbs/30seconds-165lbs/30seconds
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Last edited by seraph; 06-May-08 at 10:37 PM.
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08-May-08, 06:12 AM
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#265
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday May 7, 2008
2 Mile Run: 17:17
300 Sit Ups
150 Push Ups
Squats 3X3- 245lbsX3-255lbsX3-285lbsX3
Deadlifts 3X3- 285lbsX3-305lbsX3-325lbsX1
Box Jumps 3X15- 15-15-15
DB Lunges 3X10- 30lbsX10-35lbsX10-40lbsX10
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08-May-08, 10:52 AM
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#266
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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You continue to make good progress with your running performance as evidenced by your recent 2-mile time posts.
If you want to make even better progress, figure out how to incorporate some interval training. I suggest 200 meter and 400 meter distances at faster paces with brisk walking recovery durations of between 50% to 100% of the time it took you to run. The recovery duration depending on the intensity of the run.
I guarantee you will make substantial progress. But only if you want to. |
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08-May-08, 09:24 PM
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#267
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday May 8, 2008
150 Push Ups
300 Sit ups
took the rest of the day as a rest day. pretty tired, the legs are gonna need a rest for the 4 mile run tomorrow! (if it isn't raining too hard!)
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08-May-08, 09:26 PM
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#268
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Registered User
Join Date: May 2004
Posts: 1,269
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Quote:
Originally Posted by pierini
You continue to make good progress with your running performance as evidenced by your recent 2-mile time posts.
If you want to make even better progress, figure out how to incorporate some interval training. I suggest 200 meter and 400 meter distances at faster paces with brisk walking recovery durations of between 50% to 100% of the time it took you to run. The recovery duration depending on the intensity of the run.
I guarantee you will make substantial progress. But only if you want to.
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thanks pierini, i will give that a shot, i'm taking the next couple weeks off, flying to california and driving from san francisco down to orange county, going to be an awesome trip!!
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10-May-08, 11:26 AM
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#269
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Registered User
Join Date: May 2004
Posts: 1,269
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Friday May 9, 2008
150 Push Ups
300 Sit Ups
4 Mile Run: 38:04
DB Curls 3X10- 25lbsX10-30lbsX10-35lbsX10
Pushdowns 3X10- 60lbsX10-80lbsX10-110lbsX10
Ball Crunches 3X25- 25-25-25
Twists 4X20-20-20-20-20
BB Curls 3X10- 50lbsX10-70lbsX10-90lbsX6
Skull Crusher 3X10- 50lbsX10-70lbsX10-90lbsX10
Leg Raises 4X20- 20-20-20-20
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25-May-08, 11:04 PM
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#270
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Registered User
Join Date: May 2004
Posts: 1,269
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well i took a couple weeks off from the gym. i left for california may 15th and returned today may 25th. amazing trip!! got sick a few days befroe hand so i didn't hit the gym (although i planned to work out until the day i left) in fear of making myself sicker, and didn't work out while away (well once at a crappy gym in my friends apartment building, just messed around) did a lot of walking though one day 10 miles worth. ate whatever i felt like too, had a great time though but it's time to get back into the gym and hit it HARD!!
here's what i'm looking at for the next month:
Monday
2 Mile Run:
Barbell Bench Press 5X5:
Weighted Dips 3X8:
Incline DB Press 3X8:
Cable Crossovers 3X8:
Pushdowns 3X10:
Tricep Extensions 3X8:
Tuesday
3 Mile Run:
Squats 5X5
DB Lunges 3X8:
Seated Calf Raises 3X8:
Step Ups (w/ DB) 3X8:
Wednesday
4 Mile Run:
Thursday
Push Press 5X5
DB Arnold Press 3X8:
Clean High Pulls 3X8:
BB Shrugs 3X10
Friday
3 Mile Run:
Deadlifts 5X5
Lat Pulldowns 3X8:
BOR's 3X8:
Pullups 3X10:
and that's it so what do you guys/girls think?
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