Greg's Log - or... How I'm Kicking Type II's Ass [Archive]

greggerd

06-11-2013, 11:07 AM

I think I'll start up a log, a place to park my daily toils, and my randomness.
A bit of background first is needed I think so you get where I'm coming from.

I'm 52 and I started lifting weights again in Nov 2009 after not touching one since 1979 (my senior year in HS)... So for those 30yrs in-between, I drank and smoked and pretty much ate whatever I pleased... This despite watching my Dad struggle with his DM, and dealing with his quintuple bypass as well... Yeah, I wasn't getting the message I guess...
You know what's next right?
Yep...
In my early 30's I was started on two meds for high BP...
In my early 40's I was started on two meds for high blood sugars...
Hi I'm Greg and I'm a Type II diabetic...

After some time on the BS meds my numbers were still trending up. in 2008 I decided to start hitting the cardio hard... I got fitter (relatively speaking) but my A1C's were still trending upwards. Wth? Maybe I was pre-dispositioned to this and there was nothing I could do. The Doc says to get the belly fat off!
But no matter how much treadmill/stepper/dynamic exercises I did it stayed put.
For several years I had a very bad right shoulder, in March 2009 I decided to get it fixed. I had a sizable tear in the cuff as well as some issues with the clavicle and acromion bones being separated and actually crossed over each other... no wonder I had impingement issues! After 5wks in a sling I was allowed to start therapy... I followed the advice, but I also did thousands of reps on the Freemotion cable machine, working, working, working...
I rocked my rehab in weeks vs. months and was released on my own recognizance... On my own I moved to DB's as well as other machines.
It felt good to "work out"... In Nov 2009 I decided to try and relearn lifting.
I switched gyms from the "big box" gym to a local "club" gym, Sean Harley's IThinkFit Gym here in Omaha.
For the next year I attended the 3-day/wk weight training class. Boy it was rough setting the ego aside and start from scratch! At 49 I was 2x's the age of the other dudes. But I did and guess what? I started getting strong, started seeing my inner athlete come out... but even better... my BS numbers changed.
Mid Jan 2010, just 10wks after starting my Doc halved the dosages and could not believe my progress "whatever you're doing, keep it up...".
In Aug 2010, he dropped the Actos and Metphormin altogether! BOOM!

Bored yet? Hope not... read on...
So now what? I'm off meds... Diet is of extreme importance now!
In Dec 2010 I decided to step it up, see how far I could take it.
I started PT 2x's per week with Harley + 3 days on my own (5-day split). By June I was ready for my 1st show. I had a great time showing off my progress and placed 3rd in my Masters 50+... I was far from being pro status but I was psyched at the response I got from fellow competitors, etc...
I added one more show in Nov 2011 and placed in both 40+ and 50+ divisions...

2012 I had planned to do even better and add more shows... but, best laid plans and all that... My Dad's health deteriorated, he had been on dialysis now for a while but now not responding well, many trips to the ER, etc...
He passed in July 2012 from complications of his poor management, renal failure and a host of associated ills. I had kept up my training and diet, but no way was this at show prep level... He was always proud of me for turning my health around, I promised to keep it up and be there for my own Grands.
Now for the "silver lining", also 2012 was a great year for telling my story about kicking Father Time in the grapes and reversing my Type II through weight training and diet. Several websites ran the story, I hope you may have seen one or two...

So, there it is... Feel free to ask me anything, I have no secret formula just work hard and keep my nutrition in check... I continue to tweak both always!
I'm not the most muscular nor am I the most ripped up, but my drive to get there will always be... You fellow oldsters that are at that level, know your my inspiration and my goal...

Ok, enough of that, let's show some work...

Greg

greggerd

06-11-2013, 11:53 AM

As of the 1st of Feb I've been doing a 4-day split...
Yesterday (Monday) was Leg Day #1:
(from JEFIT app)

Session #1:

Narrow Leg Press (http://www.jefit.com/my-jefit/chart/?type=2&id=44&bs=0)
570
Set 1 : 180x10
Set 2 : 270x10
Set 3 : 360x10
Set 4 : 450x8
Front Squat Machine Squats (http://www.jefit.com/my-jefit/chart/?type=2&id=50&bs=0)
520
Set 1 : 180x10
Set 2 : 270x10
Set 3 : 390x10
Hack Squat (http://www.jefit.com/my-jefit/chart/?type=2&id=127&bs=1)
432
Set 1 : 180x10
Set 2 : 270x6
Set 3 : 360x6
Leg Extensions (http://www.jefit.com/my-jefit/chart/?type=2&id=130&bs=1)
316.67
Set 1 : 190x10
Set 2 : 220x10
Set 3 : 250x8
Standing Leg Curl (http://www.jefit.com/my-jefit/chart/?type=2&id=200&bs=1)
126.67
Set 1 : 80x10
Set 2 : 100x8
Set 3 : 100x8
Lying Leg Curls (http://www.jefit.com/my-jefit/chart/?type=2&id=160&bs=1)
114
Set 1 : 90x8
Set 2 : 90x8
Set 3 : 90x8
fitness ball leg curls (http://www.jefit.com/my-jefit/chart/?type=2&id=14&bs=0)
N/A
Set 1 : 0x20
Set 2 : 0x20
Set 3 : 0x20
Standing Calf Raises (http://www.jefit.com/my-jefit/chart/?type=2&id=145&bs=1)
333.67
Set 1 : 182x25
Set 2 : 182x25
Set 3 : 182x25
Set 4 : 182x25

greggerd

06-11-2013, 11:56 AM

Recently I started "2 a day's"... Lifting at 7am + cardio over lunch or in the evenings...

Monday Session #2:
Some light sprint intervals + stair work outdoors
Running (http://www.jefit.com/my-jefit/chart/?type=2&id=317&bs=1)
N/A
Calorie : 878 CAL
Distance: 4 mile
Speed : --
Lap/Rep : --
Duration : 01:02:00

greggerd

06-11-2013, 11:58 AM

Today's morning work: Chest/Back

Smith Machine Incline Bench Press (http://www.jefit.com/my-jefit/chart/?type=2&id=175&bs=1)
285
Set 1 : 155x10
Set 2 : 185x8
Set 3 : 205x8
Set 4 : 225x8
Dumbbell Incline Fly (http://www.jefit.com/my-jefit/chart/?type=2&id=165&bs=1)
80
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 50x10
Set 4 : 60x10
Cable Lower Chest Raise (http://www.jefit.com/my-jefit/chart/?type=2&id=1059&bs=1)
80
Set 1 : 30x10
Set 2 : 50x10
Set 3 : 60x10
One Arm Cable Lat Pulldown (http://www.jefit.com/my-jefit/chart/?type=2&id=3&bs=0)
228
Set 1 : 90x10
Set 2 : 120x10
Set 3 : 160x10
Set 4 : 180x8
Wide Grip Seated Row (http://www.jefit.com/my-jefit/chart/?type=2&id=23&bs=0)
152
Set 1 : 100x8
Set 2 : 110x8
Set 3 : 120x8
Straight Arm Push Down (http://www.jefit.com/my-jefit/chart/?type=2&id=183&bs=1)
80
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10

Mac

06-11-2013, 12:05 PM

Welcome to RX Greg. Glad to have you here logging! You've made excellent progress.

I started back lifting again at age 50 and wonder why I let so much time go by without getting back to the weights.

greggerd

06-11-2013, 12:08 PM

Thanks for the welcome...
Now, now... no "shoulda, coulda, woulda's" are allowed, Haha!
The important thing is we're doing it, and proving WRONG those who would say you can't grow after a certain age... or... you can't fight the inevitable... It's just plain BS

greggerd

06-11-2013, 12:26 PM

I would be remiss if I didn't also let you all in on my diet... Here it is.
It will not always be a BB'r diet per se. But it's what I have to deal with in order to:
A. Be healthy
B. Keep my BS level throughout the day

I track my macros of course (esp carbs); My last lab work, yes I still need to do that, showed a high creatinine level (urine) so... you guessed it, Doc hates whey Iso of course, suggests strongly I back off temporarily until the next round so it will seem stupid low!
Good news though, I can increase my carb intake (doubled!) providing its split:
6 "meals" = 3 meals + 3 snacks
60g each meal + 15g each snack = 225g Carbs/day (woo hoo!)

So, broken down it looks like this:
95g Protein (380 kcals)
225g Carbs (900 kcals)
60g Fat (540 kcals)
that's 1820 total kcals/day

Timing is typical of most probably:
Meal #1 - 6am (also pre w/o)
weights at 7am
Meal #2 - 8:30am (also post w/o)
cardio at 11am
Meal #3 - 12:30pm
Meal #4 - 3pm
Meal #5 - 6pm
Meal #6 - 9pm

Thoughts? please, I'm always "tweaking" this so don't hold back.
I don't drink, don't smoke, what do I do? (apologies Adam Ant)
Pretty much the same stuff everyone else eats...

greggerd

06-11-2013, 01:36 PM

I did park some before/afters if you are interested...
http://forums.rxmuscle.com/showthread.php?118324-Greg-s-transformation-pics-from-flab-to-the-NANBF&p=1911458#post1911458

mrky03

06-11-2013, 02:25 PM

Welcome aboard! I would starve on that! Lol

greggerd

06-11-2013, 02:48 PM

Exactly right? I'm used to more like 3400/day when trying to grow... And all protein as I am basically a "carb-a-phobe"... 225g is scary to me...
Well like I said, it isn't going to always look BB'r correct, but in order to make the Doc happy and stay off the meds it's her way or... lol

thx for the welcome!

greggerd

06-11-2013, 02:58 PM

Just back and cooling down from a brisk walk over lunch in-between meetings...
Fyi... I use a HR belt and the "Digifit" app on my phone.
Aren't gadgets fun?

Dist: 3.25
Dur: 50min
Avg BPM: 122
Max BPM: 150
Avg Pace: 15:27
Cals: 564
40% from Fat

700 from this AM + 564 from my walk = awesomness

greggerd

06-11-2013, 04:57 PM

Cardio training... Personally, I get bored on a TM or a stair mill...
Waaaaay back I was a sprinter, damn good too, so I incorporate it into my cardio.
I get some LISS in every other day or so, but when i do my HIIT I have two options.

1. Track Day! I hit the local High School track and bust out some 100m, or 40's on the infield.
I still have some disillusion of grandeur I think...

2. Stair work! I do the following routing 2-3x's per week. There's a trail right outside my office
door and about 1.75mi to the north this is what is waiting for me:

152054

The routine breaks out like this...
1.75mi of sprint intervals @ about 18min
Then 20min of as many sprint up/walk down's I can
Then it's the 1.75mi grind back to the office, 20min tops

In this power hour I can easily burn over 1K...

Bonus: My office now smells of VICTORY!
and no co-worker wants any part of that...

greggerd

06-11-2013, 05:03 PM

Because I'm so productive at work today... I'll post up one more gem...
This last Sat was the IFBB Omaha Pro & NPC Duel of Champions here.
Guest posing by:

152055

Big Branch Warren...
Good show! Lots of friends were in it... Of course I yelled the loudest for all the boys and girls in the "Masters" classes.

greggerd

06-12-2013, 09:46 AM

I hadn't given my shoulders a proper workout yet this week. Normally throw in a couple of exercises on my "Upper" day... Thought I'd do it today:

Stand Military Press - 4sets
Seated "palms in" One Arm DB Press - 3sets
Front Plate Raises - 3sets
SS w/Bb Front Raises - 3sets
DB Lat Raises - 6sets (incl drop sets)
Cable High Rear Delts - 3sets
DB Bent Over Rear Delts - 3sets
Low Pulley Row to Neck - 3sets

They were loving me after all that...

greggerd

06-12-2013, 02:56 PM

And gentle readers... back from one hot ass cardio session outside...
Run/Stairs/Run...
As laid out above; just a lot more sweat

730cals this AM + 985cals just now... no excuses

mrky03

06-12-2013, 07:46 PM

Keep it going Greg!

greggerd

06-12-2013, 07:55 PM

There's like 3 shows I've been asked to think about... I got to get the last of this fluff off! It's being stubborn this time...

Rick Prince

06-12-2013, 09:20 PM

Welcome to the forum Greg. It is good to have you as a poster here.

greggerd

06-12-2013, 10:11 PM

Welcome to the forum Greg. It is good to have you as a poster here.

Thanks! I hope I can offer some insight to others as well as learn as well

greggerd

06-13-2013, 10:16 AM

Leg Day #2!

Rowing
Duration : 00:10:00
|
Calf Press On Leg Press 300
Set 1 : 90x20
Set 2 : 180x20
Set 3 : 180x20
|
Bodyweight Standing Calf Raise 30
Set 1 : 30 Laps/Reps
Set 2 : 30 Laps/Reps
Set 3 : 30 Laps/Reps
|
Front Squat Machine Squats 798
Set 1 : 270x10
Set 2 : 360x10
Set 3 : 450x10
Set 4 : 540x10
Set 5 : 630x8
|
Leg Extensions 287
Set 1 : 160x12
Set 2 : 175x12
Set 3 : 205x12
|
Stiff-Legged Barbell Deadlift 246.67
Set 1 : 135x10
Set 2 : 185x10
Set 3 : 185x10
|
Fitness ball leg curls N/A
Set 1 : 0x16
Set 2 : 0x16
Set 3 : 0x16

Hammerfit

06-14-2013, 08:38 AM

Great thread and story! Keep it up Greg!

masterschamp

06-14-2013, 08:58 AM

Keep training hard, Greg

greggerd

06-14-2013, 10:03 AM

Thanks guys I appreciate the support!
I'm working hard to get in shape to still get in a comp or two yet this year...
There's a Tom of inspiration here for me...

Greg

greggerd

06-14-2013, 10:48 AM

I hadn't really isolated the arms lately... And since it's Friday...

Incline Dumbbell Curl 40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
|
Dumbbell Standing One Arm Triceps Extension 40
Set 1 : 20x10
Set 2 : 25x10
Set 3 : 30x10
|
EZ-Bar Curl 86.67
Set 1 : 45x10
Set 2 : 55x10
Set 3 : 65x10
|
Barbell Close Grip Bench Press 285
Set 1 : 185x10
Set 2 : 205x10
Set 3 : 225x8
|
One Arm High Cable Curl 106.67
Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10
|
Reverse Grip Triceps Pushdown 80
Set 1 : 40x12
Set 2 : 60x10
Set 3 : 60x10
|
Hammer Curls 57 Set 1 : 35x12
Set 2 : 45x8
Set 3 : 45x8
Set 4 : 30x15
|
Cable One Arm Tricep Extension 60
Set 1 : 35x10
Set 2 : 45x10
Set 3 : 45x10
|
Close Triceps Pushup 25
Set 1 : 25 Laps/Reps
Set 2 : 16 Laps/Reps
Set 3 : 14 Laps/Reps

I switched from Hemovol pre to Adrenolyn Bulk pre lately... anyone familiar?
I seem to be tolerating it well; I was extremely happy with the look of my arms this AM.

Greg

greggerd

06-14-2013, 10:48 AM

Thanks guys I appreciate the support!
I'm working hard to get in shape to still get in a comp or two yet this year...
There's a ton of inspiration here for me...

Greg

*edit - a TON of inspiration here...

mrky03

06-16-2013, 11:48 AM

Killin it Greg! Lots of volume! I have traditionally been a low volume guy but I have upped my volume with good results over the past few years.

greggerd

06-16-2013, 12:17 PM

Thx bud!
I can't help myself on the volume... I get in the zone and well... You get it

No excuses, can't stop until I get to my goal.

greggerd

06-17-2013, 10:02 AM

Took the weekend to recover a bit...but...
Monday Leg Day... no excuses, getting it done

Front Squat Machine Squats 960
Set 1 : 270x12
Set 2 : 360x10
Set 3 : 450x10
Set 4 : 540x10
Set 5 : 630x10
Set 6 : 720x10
Set 7 : 270x12
|
One Legged Leg Press Machine 234.33
Set 1 : 185x8
Set 2 : 185x8
Set 3 : 185x8
|
One Leg Extension 160
Set 1 : 70x10
Set 2 : 100x10
Set 3 : 120x10
|
Lying Leg Curls 146.67
Set 1 : 90x10
Set 2 : 100x10
Set 3 : 110x10
|
Standing Leg Curl 66.67
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps

greggerd

06-17-2013, 02:39 PM

Session #2

LISS - 60min
Dist - 4mi
Cals - 614 (40% from Fat)
Avg BPM - 123

Beautiful out here in CWS land...

greggerd

06-18-2013, 10:10 AM

Tuesday is upper body day!

BB Flat Bench Press
Seated Mid Rows (close grip)
BB Decline Bench Press
DB Shoulder Press (seated)
Close Grip Lat PD's (close neutral grip)

Ran out of time for additional shoulder work and arms... I'll get those in later on this week for sure!

rcp1936

06-18-2013, 11:53 AM

Very inspirational story
Congrats on the will power
Did your DR say why he hates Whey Protein as opposed to other protein in meat eggs etc ?

greggerd

06-18-2013, 12:06 PM

I'm pretty sure I'm her only "bodybuilder" patient... She is a Internal Med Doc so her normal patient list is filled with older gents with large belly's and are prone to not following her instructions...
This Doc is very conservative; my guess that it's a pre-conceived notion about me having liquid meals all day and taking all sorts of OTC pills, etc...
She prefers I get the little allowance I am given to be from food and not "supplemented".
By the way, 95g per day is my target... I generally go over...

She's learning! Like I said, my creatinine (urine) was very high, for a diabetic that isn't so good. So she halved my intake basically (95g or 380 cals) from over 200g+.

It's a fine line between what she WANTS to see and what I WANT to do right?
So to soften her up a bit I also use the clinics Dietitian services, meaning, I report my weight, food logs and activity levels... she keeps the Doc informed then that I'm being a good boy... lol

My options:
1. Follow her advice and stay off meds...
2. Go back on them and be less strict with diet, etc...

Prolly a longer answer than what you were looking for, I do appreciate your interest!

Thank you!

greggerd

06-18-2013, 12:37 PM

I'm very proud of myself that I've chosen this lifestyle; I'm hoping more guys/gals with blood sugar issues would wake up... Cardio wont do it, only adding muscle and diet/timing will.
To be honest, I did it at first for my health, and that's fine, but I like being the muscled up Grand Dad who rides a M/C, so total vanity, ha.

I think I mentioned at the beginning that I didn't even realize how big of a deal it was until BB.com published my story last year... That kicked off a wild year of spreading the word!
If anyone is interested, I'll share them here:

http://www.bodybuilding.com/fun/body-transformation-fit-for-the-golden-age.html
http://www.machinemuscle.com/am-an-ex-diabetic-grandfather/
http://www.bestmastersfitness.com/think-over-50-is-too-late-just-ask-inspirational-greg-dasenbrock/#more-825
http://www.totalfit.com.br/casos-de-sucesso/vida-saudavel-exercicios-massa-muscular.html

I also had my story in a local mag and was on the cover as well...

152682

With credit to Sean Harley (center), my trainer through all of this and a great friend!
He doesn't get enough love for how he helped me... so there it is...

rcp1936

06-18-2013, 06:46 PM

Thanks for the response and great articles
Before and after at 51 --impressive

greggerd

06-18-2013, 07:58 PM

Thanks!
I've gotten some great emails and PM's from those articles from guys and gals in similar situations.

greggerd

06-19-2013, 09:35 AM

Got my shoulder work in for the week!

Dumbbell Lateral Raise 33.33
Set 1 : 25x10
Set 2 : 17.5x10
Set 3 : 10x10
Set 4 : 25x10
Set 5 : 17.5x10
Set 6 : 10x10
Set 7 : 25x10
Set 8 : 17.5x10
Set 9 : 10x10
|
Dumbbell Front Raise 26.67
Set 1 : 15x10
Set 2 : 20x10
Set 3 : 20x10
|
Front Plate Raise 60
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
|
Dumbbell One Arm Up Right Row 66.67
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 50x10
|
Barbell Up Right Row 82.5
Set 1 : 35x15
Set 2 : 45x15
Set 3 : 55x15
|
Standing Cable Rear Delt Rope Pull 91
Set 1 : 35x12
Set 2 : 55x12
Set 3 : 65x12
|
Dumbbell Bent Over Delt Raise 33.33
Set 1 : 20x10
Set 2 : 25x10
Set 3 : 25x10
|
Shrugs 300
Set 1 : 180x20
Set 2 : 180x16
Set 3 : 180x12

Looks like a beautiful day here weather-wise!
Planning for cardio over lunch...

greggerd

06-19-2013, 02:37 PM

And to that my cardio over lunch...

http://img.tapatalk.com/d/13/06/20/hu7e8y6y.jpg

HeavyDutyGuy

06-19-2013, 06:45 PM

Good stuff here! Welcome! You are in Omaha? So are we! For now anyway! Where do you train?

greggerd

06-19-2013, 07:01 PM

Suh-wheat!
I'm back at Lifetime for now, but been a frequent visitor to 24, Anytime and of course my fave is the IThinkFit Gym...

greggerd

06-20-2013, 10:18 AM

Light Lower today!

Rowing
Duration : 00:10:00
|
Front Squat Machine Squats 540
Set 1 : 270x15
Set 2 : 270x15
Set 3 : 360x15
Set 4 : 360x15
Set 5 : 360x15
|
Leg Extensions 308
Set 1 : 175x12
Set 2 : 190x12
Set 3 : 220x12
|
Lying Leg Curls 98
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
|
Standing Leg Curl 63.33
Set 1 : 50x8
Set 2 : 50x8
Set 3 : 50x8
|
Standing Calf Raises 270
Set 1 : 135x30
Set 2 : 135x30
Set 3 : 135x30
These were done on a Smith; First 20 reps slooow, then rapid fire on the final 10reps... holy crap!

mrky03

06-20-2013, 11:40 AM

360lb front squats are light? Lol

Great job!

greggerd

06-20-2013, 11:55 AM

I have a hard time doing normal BB squats... I've used a safety squat bar before to help, but this gym I'm at now doesn't have that bar so I do my front squats and hacks on this :
http://img.tapatalk.com/d/13/06/20/y3e2ames.jpg

It's become my favorite piece of equip...

greggerd

06-20-2013, 11:58 AM

360lb front squats are light? Lol

Great job!

Thanks!

greggerd

06-20-2013, 02:06 PM

Lunch hour cardio...

60min
4mi
Cals = 715 (35% from Fat)
Avg BPM = 128
90% of the effort was in Zone 3 (performance)

greggerd

06-24-2013, 09:52 AM

It's Monday and you know what that means...

Leg Extensions 335.67
Set 1 : 190x10
Set 2 : 220x10
Set 3 : 250x8
Set 4 : 265x8
|
Front Squat Machine Squats 912
Set 1 : 360x8
Set 2 : 450x8
Set 3 : 540x8
Set 4 : 630x8
Set 5 : 720x8
Set 6 : 180x15
|
Narrow Hack Squats 291.33
Set 1 : 180x8
Set 2 : 180x8
Set 3 : 230x8
Set 4 : 230x8
|
One Legged Leg Press Machine 180
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10
|
Lying Leg Curls 139.33
Set 1 : 70x10
Set 2 : 90x10
Set 3 : 110x8
|
Standing Leg Curl 126.67
Set 1 : 60x10
Set 2 : 80x8
Set 3 : 100x8
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps

Hopefully work will be good to me today... Planning on some light cardio over lunch hour later.

greggerd

06-24-2013, 03:59 PM

Went for a walk over my lunch hour; nothing fancy...
But if I don't and I sit at my desk all day I get pretty rickety...

53min
3.5mi
530cals (50% from Fat)
Avg BPM 114
Zone 1 = 3min
Zone 2 = 35min
Zone 3 = 15min

A huge storm just past thru here prior to me heading out!
Now the air is so thick you can cut it...

greggerd

06-25-2013, 10:15 AM

Chest/Back Tuesday's...

Barbell Incline Bench Press 234.33
Set 1 : 135x10
Set 2 : 155x10
Set 3 : 185x8
Set 4 : 185x8
|
Barbell Reverse Grip Bent Over Row 153.33
Set 1 : 115x10
Set 2 : 115x10
Set 3 : 115x10
Set 4 : 115x10
|
Dumbbell Bench Press 95
Set 1 : 60x10
Set 2 : 70x10
Set 3 : 75x8
Set 4 : 75x8
|
Close Grip Lat Pull Down Neut Grip 186.67
Set 1 : 120x10
Set 2 : 130x10
Set 3 : 140x10
Set 4 : 140x10

greggerd

06-25-2013, 10:25 AM

And a quickie pic from this morning...

153037

greggerd

06-25-2013, 02:13 PM

It's flippin' hot outside... extra cool down needed after my cardio today!

Dur - 1:08:16
Dist - 3.9mi
Cals - 1037 (11% from Fat)
Avg BPM - 149
Max BPM - 173

greggerd

06-26-2013, 09:52 AM

Wednesday is easily looking like it will be a shoulder day from now on!
Just seems to fit nicely in my routine/schedule.

Cable Shoulder Press 57
Set 1 : 45x8 (started off a bit heavy at 45lbs each side)
Set 2 : 35x10
Set 3 : 35x10
Set 4 : 35x10
Set 5 : 35x10
|
Dumbbell Lateral Raise 33.33
Set 1 : 25x10 (palms down)
Set 2 : 10x10 (palms out)
Set 3 : 25x10
Set 4 : 10x10
Set 5 : 25x10
Set 6 : 10x10
|
Dumbbell Bent Over Delt Raise 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
|
Shrugs 342
Set 1 : 180x8
Set 2 : 270x8
Set 3 : 270x8
|
Dumbbell One Arm Up Right Row 53.33
Set 1 : 30x10
Set 2 : 35x10
Set 3 : 40x10
|
Cable Rope Upright Row 86.67
Set 1 : 35x10
Set 2 : 45x10
Set 3 : 55x10
Set 4 : 65x10

greggerd

06-26-2013, 01:56 PM

Man it's hot and steamy out there!
Just back from a stroll...
60min... 4mi... Avg BPM 128

greggerd

06-27-2013, 10:21 AM

It's Thursday!
That means it's back to leg work...

Calf Press on Leg Press Machine - 1 w/u + 3 working sets
20reps slow + 10reps rapid fire

Squats on Squat Press Machine - 4 sets

Leg Extensions - 3 sets

RDL's - 3 sets
s/s with Lying Leg Curls - 3 sets

Spent some quality time having the lumps and bumps rolled out of my hamstrings and some good stretching.

greggerd

06-28-2013, 10:16 AM

Happy Friday!
You know it's an arm blast Friday...

Reverse Grip Triceps Pushdown 88.67
Set 1 : 40x10
Set 2 : 50x10
Set 3 : 60x10
Set 4 : 70x8
|
EZ-Bar Curl 100
Set 1 : 55x10
Set 2 : 75x10
Set 3 : 75x10
|
Smith Machine Close Grip Bench Press 285
Set 1 : 185x8
Set 2 : 205x8
Set 3 : 225x8
|
Incline Bench Dumbbell Curl 40
Set 1 : 25x10
Set 2 : 25x10
Set 3 : 30x10
Set 4 : 30x10
|
Cable Push Down single arm 93.33
Set 1 : 40x10
Set 2 : 50x10
Set 3 : 60x10
Set 4 : 70x10
|
Close Triceps Pushup 25
Set 1 : 25 Reps
Set 2 : 20 Reps
Set 3 : 17 Reps
|
Hammer Curls 53.33
Set 1 : 25x12
Set 2 : 30x12
Set 3 : 40x10
Set 4 : 20x20

greggerd

07-01-2013, 10:52 AM

Ok then... So I took off 2 days from both lifting and cardio.
So, here's how I kick off my week!

Monday = Big Bad Leg Session

Rowing
Distance: 1.15 mile
Duration : 00:10:00
|
Front Squat Machine Squats 912
Set 1 : 270x12
Set 2 : 450x10
Set 3 : 540x10
Set 4 : 630x10
Set 5 : 720x8
|
One Legged Leg Press Machine 285
Set 1 : 155x8
Set 2 : 185x8
Set 3 : 205x8
Set 4 : 225x8
|
Lying Leg Curls 146.67
Set 1 : 90x10
Set 2 : 110x10
Set 3 : 110x10
|
fitness ball leg curls N/A
Set 1 : 0x15
Set 2 : 0x15
Set 3 : 0x15
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps

greggerd

07-01-2013, 10:54 AM

Arms whole bunch of this and whole bunch of that w no rest - too tired to tell ya the whole story

Great forum... Love hanging out in the cool old dudes section.
Doing my best to hang with you all!

greggerd

07-01-2013, 02:34 PM

Today's HR results...

7am - Weight training (legs)
60min
Cals = 715 (34% from Fat)

12pm - Walk/Jog + stairs
60min
Dist = 4mi (does not include stairs)
Cals = 885 (20% from Fat)
Avg BPM = 140
Max BPM = 168

Who's old? not this guy...

greggerd

07-02-2013, 11:16 AM

Tuesday upper body work... A little bit of this and a little bit of that...

Rowing
Duration : 00:10:00
|
Barbell Reverse Grip Bent Over Row 203
Set 1 : 125x12
Set 2 : 145x12
Set 3 : 145x12
|
Cable Seated Row 186.67
Set 1 : 120x12
Set 2 : 140x10
Set 3 : 140x10
|
Dumbbell Bench Press 213.33
Set 1 : 120x12
Set 2 : 140x12
Set 3 : 160x10
|
Dumbbell Bent Over Delt Raise 33.33
Set 1 : 20x10
Set 2 : 25x10
Set 3 : 25x10
|
Cable Shrug 186.67
Set 1 : 100x12
Set 2 : 120x12
Set 3 : 140x10
Set 4 : 140x10
Set 5 : 120x10
Set 6 : 100x10
|
EZ Bar 21's 76.5
Set 1 : 45x21
Set 2 : 45x21
Set 3 : 45x21

HeavyDutyGuy

07-02-2013, 12:29 PM

greggerd

07-02-2013, 12:50 PM

greggerd

07-10-2013, 10:18 AM

I've been swamped this last week, here's some "catch up" posts...

7/2
Earlier this year my story was featured in a local mag...
The mag had their 1yr celebration on 7/2 in the evening. Of course I had to show.
Very nice affair, and look! I'm on a cake! I made the big time... haha

154061

greggerd

07-10-2013, 10:20 AM

Wed 7/3...
Wednesday's are shoulders!

Blah blah, Wednesday, blah blah, shoulders, blah blah, getting my awesome on, blah blah...

Dumbbell Shoulder Press 70
Set 1 : 40x12
Set 2 : 40x12
Set 3 : 45x12
Set 4 : 50x12
|
Front Plate Raise 60
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
super set with...
Dumbbell Front Raise 20
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
|
Dumbbell Lateral Raise 33.33
Set 1 : 25x10
Set 2 : 15x10
Set 3 : 10x10
Set 4 : 25x10
Set 5 : 15x10
Set 6 : 10x10
Set 7 : 25x10
Set 8 : 15x10
Set 9 : 10x10
|
Dumbbell One Arm Up Right Row 66.67
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 50x10
|
Cable High Rear Delt Cross 63
Set 1 : 30x12
Set 2 : 45x12
Set 3 : 45x12

Less talkie... more workie...

greggerd

07-10-2013, 10:21 AM

Happy July 4th everyone!

But it's still leg day #2 for the week...

Rowing
Duration : 00:10:00
|
Leg Extensions 316.67
Set 1 : 150x12
Set 2 : 180x10
Set 3 : 225x10
Set 4 : 250x8
|
Narrow Leg Press 546.67
Set 1 : 180x10
Set 2 : 270x10
Set 3 : 360x10
Set 4 : 410x10
|
Standing Leg Curl 93.33
Set 1 : 50x12
Set 2 : 60x10
Set 3 : 70x10
|
Super Squat Machine Front Face 912
Set 1 : 360x10
Set 2 : 450x10
Set 3 : 540x10
Set 4 : 630x8
Set 5 : 720x8
|
Lying Leg Curls 146.67
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x10
|
fitness ball leg curls N/A
Set 1 : 0x15
Set 2 : 0x15
Set 3 : 0x15
|
Smith Machine Calf Raises 337.5
Set 1 : 135x15
Set 2 : 225x15
Set 3 : 225x15

greggerd

07-10-2013, 10:23 AM

7/5

EZ-Bar Curl 82.5
Set 1 : 45x15
Set 2 : 55x15
Set 3 : 55x15
|
Cable Rope Overhead Triceps Extension 105
Set 1 : 35x15
Set 2 : 55x15
Set 3 : 70x15
|
Incline Bench Dumbbell Curl 35
Set 1 : 25x12
Set 2 : 25x12
Set 3 : 25x12
|
Reverse Grip Triceps Pushdown 84
Set 1 : 35x15
Set 2 : 45x15
Set 3 : 60x12
|
Hammer Curls 56
Set 1 : 30x15
Set 2 : 40x12
Set 3 : 20x20
|
One Arm Seated Tri Ext - Neut Grip 63
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 45x12
|
Cable Triceps Pushdown 80 Set 1 : 60x10
Set 2 : 60x10
Set 3 : 60x10
|
Close Triceps Pushup 20
Set 1 : 20 Laps/Reps
Set 2 : 16 Laps/Reps
Set 3 : 10 Laps/Reps

greggerd

07-10-2013, 10:24 AM

7/6
I don't normally do work on weekends, but I felt I needed to hit some extra credit work.

Rowing
Duration : 00:10:00
|
Cable Up Right Row 75
Set 1 : 45x15
Set 2 : 45x15
Set 3 : 50x15
|
Wide Grip Lat Pulldown 240.67
Set 1 : 160x10
Set 2 : 180x10
Set 3 : 190x8
|
Dumbbell Shoulder Shrug 133.33
(weight each hand)
Set 1 : 80x12
Set 2 : 90x12
Set 3 : 100x10
|
One Arm Cable Lat Pulldown 224
Set 1 : 80x15
Set 2 : 100x15
Set 3 : 120x15
Set 4 : 160x12
|
Dumbbell One Arm Up Right Row 63.33
Set 1 : 50x8
Set 2 : 25x10
Set 3 : 50x8
Set 4 : 25x10
Set 5 : 50x8
Set 6 : 25x10
|
Straight Arm Push Down 82.5
Set 1 : 35x15
Set 2 : 45x15
Set 3 : 55x15

greggerd

07-10-2013, 10:25 AM

7/8

Monday... back at it for a new week... starts of with legs of course

Rowing
Duration : 00:10:00
|
Super Squat Machine Front Facing 912
Set 1 : 360x12
Set 2 : 450x12
Set 3 : 540x12
Set 4 : 630x10
Set 5 : 720x8
|
Narrow Stance Hack Squats 342
Set 1 : 180x8
Set 2 : 270x8
Set 3 : 270x8
|
Leg Extensions 182
Set 1 : 130x12
Set 2 : 130x12
Set 3 : 130x12
|
Standing Leg Curl 133.33
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 100x10
|
Lying Leg Curls 98 Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps

Not real pleased with my leg ext weight, but after all those squats I was feeling drained...
Normally though I lead off with leg extensions to "pre exhaust" the quads; my fave machine was in use so moved on to the squats.

greggerd

07-10-2013, 10:26 AM

7/9

Tuesday is Back/Chest...
Last week I went extra on back; this week leans towards the extra chest work.

Rowing
Duration : 00:10:00
|
Barbell Incline Bench Press 259
Set 1 : 135x12
Set 2 : 155x12
Set 3 : 185x12
|
Cable Seated Row 210
Set 1 : 130x12
Set 2 : 140x12
Set 3 : 150x12
|
Dumbbell Bench Press 113.33
Set 1 : 65x10
Set 2 : 75x10
Set 3 : 85x10
|
Cable Wide Lat Pull Downs 168
Set 1 : 100x12
Set 2 : 120x12
Set 3 : 120x12
|
Barbell Decline Bench Press 273.33
Set 1 : 135x10
Set 2 : 185x10
Set 3 : 205x10

mrky03

07-10-2013, 01:49 PM

Nice! Staying consistent is the key isn't it?

greggerd

07-10-2013, 02:09 PM

Exactly... I'm trying my damnedest to get ready for some fall shows here local... Nothing fancy, just want to show off my hard work.

mrky03

07-10-2013, 02:26 PM

That's what it's all about! Bering your personal best!

greggerd

07-11-2013, 10:02 AM

Last nights shoulder fun...

Machine Shoulder Press 215.33
Set 1 : 80x12
Set 2 : 110x12
Set 3 : 140x10
Set 4 : 170x8
|
Dumbbell Lateral Raise 40
Set 1 : 30x10
Set 2 : 15x10
Set 3 : 30x10
Set 4 : 15x10
Set 5 : 30x10
Set 6 : 15x10
|
Front Plate Raise 60
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
Super Setted with:
One Arm Dumbbell Front Raise 19
Set 1 : 15x8
Set 2 : 15x8
Set 3 : 15x8
|
Dumbbell One Arm Up Right Row 66.67
Set 1 : 40x10
Set 2 : 45x10
Set 3 : 50x10
|
Standing Cable Rear Delt Row 70
Set 1 : 40x12
Set 2 : 50x12
Set 3 : 50x12
|
Dumbbell Bent Over Rear Delt 40
Set 1 : 20x12
Set 2 : 25x12
Set 3 : 30x10
|
Cable Row to Neck 120
Set 1 : 50x12
Set 2 : 70x12
Set 3 : 90x10

greggerd

07-16-2013, 02:33 PM

Hit a new gym over lunch today...
http://omahabarbell.com

Pretty sweet!
I'm going to like it here...

Dumbbell Bench Press 126.67
Set 1 : 70x12
Set 2 : 80x10
Set 3 : 90x10
Set 4 : 100x8
|
Close Grip Lat Pull Down Neut Grip 213.33
Set 1 : 90x15
Set 2 : 110x12
Set 3 : 140x12
Set 4 : 160x10
|
Dumbbell Incline Fly 80
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 50x10
Set 4 : 60x10
|
EZ Bar Reverse Grip Bent Over Row 220
Set 1 : 115x12
Set 2 : 135x12
Set 3 : 165x10
Set 4 : 185x10
|
Straight Arm Push Down 66.67
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10

greggerd

07-17-2013, 02:11 PM

Pretty much had the place to myself!
Love it...
Let's kill some shoulders:

Dumbbell Shoulder Press 80
Set 1 : 40x12
Set 2 : 50x10
Set 3 : 60x10
Set 4 : 60x8
|
Front Plate Raise 63
Set 1 : 45x12
Set 2 : 45x12
Set 3 : 45x12
|
Dumbbell Front Raise 20
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
|
Dumbbell Lateral Raise 33.33
Set 1 : 25x10
Set 2 : 15x10
Set 3 : 10x10
Set 4 : 25x10
Set 5 : 15x10
Set 6 : 10x10
Set 7 : 25x10
Set 8 : 15x10
Set 9 : 10x10
|
Cable High Rear Delt Cross 56
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 40x10
|
Dumbbell Bent Over Rear Delt 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
|
Dumbbell One Arm Up Right Row 70
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 50x12
|
Dumbbell Shoulder Shrug 122.67
Set 1 : 40x20
Set 2 : 60x20
Set 3 : 80x16

Hammerfit

07-17-2013, 09:34 PM

greggerd

07-18-2013, 02:32 PM

And for my 100th post...
Thursday leg day!

Barbell Full Squat 310.33
Set 1 : 155x8
Set 2 : 245x8
Set 3 : 245x8
Set 4 : 175x12
|
One Legged Leg Press Machine 287
Set 1 : 135x15
Set 2 : 155x15
Set 3 : 185x15
Set 4 : 205x12
|
DB Reverse Lunge 60
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 45x10
|
fitness ball leg curls N/A
Set 1 : 20
Set 2 : 20
Set 3 : 20
|
Bodyweight Standing Calf Raise 20
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Set 4 : 20 Laps/Reps
Set 5 : 20 Laps/Reps

It's been almost a year since I've had access to a "safety squat" bar in order to get in some good old squats... I have trouble getting my hands back far enough to support a standard bar.

greggerd

07-19-2013, 02:24 PM

It's Friday!!

EZ-Bar Curl 126.67
Set 1 : 75x10
Set 2 : 95x10
Set 3 : 95x8
Set 4 : 45x15
|
Barbell Close Grip Bench Press 246.67
Set 1 : 135x12
Set 2 : 155x12
Set 3 : 185x10
|
Incline Dumbbell Curl 40
Set 1 : 25x12
Set 2 : 25x12
Set 3 : 30x10
|
Cable One Arm Tricep Extension 66.67
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 50x10
|
DB One Arm Hanging Curl 53.33
Set 1 : 25x12
Set 2 : 35x12
Set 3 : 40x10
|
Weighted Tricep Dips 66.67
Set 1 : BW+25x12
Set 2 : BW+50x10
Set 3 : BW+50x10
|
Hammer Curls 63.33
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 50x8
|
Close Triceps Pushup 22
Set 1 : 22 Laps/Reps
Set 2 : 16 Laps/Reps

greggerd

07-22-2013, 02:53 PM

And back to legs for a Monday...

Barbell Front Squat 196.33
Set 1 : 115x8
Set 2 : 135x8
Set 3 : 155x8
|
Narrow Leg Press 709.33
Set 1 : 200x10
Set 2 : 290x10
Set 3 : 380x10
Set 4 : 470x8
Set 5 : 560x8
|
Box Squats 126
Set 1 : 50x12
Set 2 : 90x12
Set 3 : 90x12
|
Fitness ball leg curls
Set 1 : 16
Set 2 : 16
Set 3 : 16
Set 4 : 12
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps

mrky03

07-22-2013, 05:48 PM

Wearin it out Greg!

greggerd

07-22-2013, 06:59 PM

Trying to keep up with all of you!
Thx bud!
I've committed to two shows, Oct and Nov, so now I have a set goal... Focused!

Sent from my iPhone using Tapatalk 2

greggerd

07-23-2013, 02:28 PM

Tuesday is Chest/Back day...

Pull Ups Close Neut Grip 273
Set 1 : 182x15
Set 2 : 182x12
Set 3 : 182x10
|
Dumbbell Incline Bench Press 80
Set 1 : 50x12
Set 2 : 50x12
Set 3 : 60x10
|
Wide Grip Lat PD - Fat Bar 213.33
Set 1 : 90x12
Set 2 : 140x10
Set 3 : 160x10
|
Dumbbell Incline Fly 53.33
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 40x10
|
One Arm Dumbbell Row 156
Set 1 : 130x6
Set 2 : 130x6
Set 3 : 130x4
|
Decline Push-ups N/A
Set 1 : 16
Set 2 : 10
Set 3 : 8

greggerd

07-23-2013, 06:53 PM

http://img.tapatalk.com/d/13/07/24/5ypanuty.jpg

Quickie selfie

Sent from my iPhone using Tapatalk 2

greggerd

07-24-2013, 02:32 PM

Always feels good to do shoulders!

Standing Dumbbell One Arm Shoulder Press 70
Set 1 : 30x15
Set 2 : 40x15
Set 3 : 50x12
|
Seated Dumbbell Arnold Press 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
|
Dumbbell Lateral Raise 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Dumbbell Lying Rear Lateral Raise - w/slight incline
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
|
Cable Rope Rear Delt Row 240
Set 1 : 50x15
Set 2 : 80x15
Set 3 : 120x15
Set 4 : 160x15
|
Cable Rope Upright Row 168
Set 1 : 50x12
Set 2 : 80x12
Set 3 : 120x12
|
Dumbbell One Arm Up Right Row 66.67
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 50x10

greggerd

07-25-2013, 01:46 PM

Leg Day #2 for the week... A quickie...

One Legged Leg Press 333.33
Set 1 : 90x12
Set 2 : 180x12
Set 3 : 230x10
Set 4 : 250x10
|
Romanian Dead Lift 259.67
Set 1 : 135x8
Set 2 : 185x8
Set 3 : 205x8
|
Kettlebell Sumo Squat 125
Set 1 : 65x20
Set 2 : 75x20
Set 3 : 75x20
|
fitness ball leg curls
Set 1 : 16
Set 2 : 16
Set 3 : 16
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps

Hammerfit

07-25-2013, 08:11 PM

greggerd

07-25-2013, 08:22 PM

I use an app called "JEFIT" that number is the 1RM for the exercise, it comes over as I cut and paste... Basically, I enter the info on my phone app, sync it afterwards and viola I have some good historical feedback over the months, etc...

Sent from my iPhone using Tapatalk 2

mrky03

07-26-2013, 02:02 PM

Nice! Are you planning to compete this year?

greggerd

07-26-2013, 02:25 PM

Nice! Are you planning to compete this year?

I was hoping to get 4 in this year but missed the first two opportunities...
No shortage of shows to do though around here at my level (hobbiest).

I've committed to 2 shows:
Oct 19th here in Omaha (INBA)
And in Nov the Bluffs Classic (NANBF) in Omaha as well.
Both shows I'll compete in Masters 40+ and 50+ also maybe do Novice as well.

I'm trying to help bolster the participation amongst the cool old dudes around here.
In the two shows I missed earlier this year only a couple of 50+ participated.
In fact, the show just held a few weeks ago about 2hrs from here had 1 40+, no 50+ and 2 60+ participate.

There's a comp in Kansas City in Sept I'm going to go attend; scope out the Masters there...
I'm thinking it will motivate me to continue to want to improve, travel to some bigger shows, etc...
Which coincidentally is why I hang out in this section of the forum.
Simply, back when I played golf I played with guys/gals better than I, my game improved...
Same applies here... You're all unwitting participants in my "Master" plan... hahahha

My biggest challenge and opportunity is my conditioning... once I can find what works for me I plan on being a force to reckon with...

Prolly a longer answer than you were looking to read, but I just got back from the gym and I'm still all worked up...

Thanks for asking!!
Greg

greggerd

07-26-2013, 02:27 PM

Ahhh... Finally Friday!
You know what it is... I earned my arm day

Close Grip EZ-Bar Curl 126.67
Set 1 : 75x12
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 45x20
|
Barbell Close Grip Bench Press 234.33
Set 1 : 135x12
Set 2 : 155x12
Set 3 : 185x8
|
Wide Grip Cable Curl 126
Set 1 : 50x15
Set 2 : 70x15
Set 3 : 90x12
|
Standing Reverse Grip Cable Tricep PD 146.67
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x10
supersetted with
Cable Neutral Ball Grip One Arm PD 40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
|
Hammer Curls 53.33
Set 1 : 25x15
Set 2 : 35x12
Set 3 : 40x10
|
Bodyweight Dips
Set 1 : 15
Set 2 : 15

masterschamp

07-27-2013, 08:50 AM

Love to end the week with arms!

Keith

greggerd

07-27-2013, 09:25 AM

Feels like a treat that I earned...
Thanks Keith

Sent from my iPhone using Tapatalk 2

greggerd

07-29-2013, 02:09 PM

Happy Monday folks!
And Monday = Legs

Barbell Front Squat 196.33
Set 1 : 135x8
Set 2 : 155x8
Set 3 : 155x8
|
Narrow Leg Press 756
Set 1 : 200x15
Set 2 : 380x10
Set 3 : 470x10
Set 4 : 560x8
Set 5 : 630x6 (got to be a PR!)
|
Dumbbell Rear Lunge 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Standing Cable Leg Curl 120
Set 1 : 40x15
Set 2 : 60x15
Set 3 : 80x15
|
Fitness Ball Leg Curls 38.33
with 25lb plate on my stomach
Set 1 : 25x16
Set 2 : 25x16
Set 3 : 25x16
|
One Leg Cable Calf Raise 196
Set 1 : 100x12
Set 2 : 120x12
Set 3 : 140x12
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps

greggerd

07-30-2013, 01:59 PM

Just back work today...

Pull Ups Close Neut 273
3 sets to fail
Set 1 : 182x15
Set 2 : 182x10
Set 3 : 182x10
|
Wide Grip Lat Pulldown 186.67
Set 1 : 90x12
Set 2 : 110x10
Set 3 : 140x10
|
Half Deads Lat Flair 259.67
Set 1 : 135x8
Set 2 : 185x8
Set 3 : 205x8
|
Reverse Grip EZ Bar Upright Row 220
Set 1 : 115x10
Set 2 : 135x10
Set 3 : 165x10
|
Straight Arm Push Down 66.67
Set 1 : 20x12
Set 2 : 40x12
Set 3 : 50x10

greggerd

07-31-2013, 08:44 AM

No training today... Spending the day with my bride of 32yrs

http://img.tapatalk.com/d/13/07/31/u6ugupyj.jpg

greggerd

08-02-2013, 01:54 PM

Had 2 days off lifting... My anniversary and I like stringing 2 together usually...

Chest/Tri's today!

Dumbbell Incline Bench Press 93.33
Set 1 : 50x12
Set 2 : 60x12
Set 3 : 70x10
Set 4 : 70x10
|
Dumbbell Incline Fly - Neutral Grip
Set 1 : 20x12
Set 2 : 25x12
Set 3 : 30x12
|
Reverse Grip BB Flat Bench 206.67
Set 1 : 95x12
Set 2 : 135x12
Set 3 : 155x10
|
Cable Inner Chest Press 106.67
Set 1 : 40x15
Set 2 : 80x10
Set 3 : 80x10
|
Triceps Pushdown - Rope 146.67
Set 1 : 80x12
Set 2 : 100x12
Set 3 : 110x10
|
Dumbbell Standing One Arm Triceps Extension 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
super setted with
Close Triceps Pushup
Set 1 : 16 Reps
Set 2 : 14 Reps
Set 3 : 14 Reps

greggerd

08-05-2013, 02:45 PM

It's Monday and that means it's back to leg work...

Barbell Front Squat 270
Set 1 : 135x8
Set 2 : 155x8
Set 3 : 185x8
Set 4 : 225x6
|
One Legged Leg Press Machine 348
Set 1 : 200x8
Set 2 : 250x8
Set 3 : 250x8
Set 4 : 290x6
|
Standing Cable Leg Curl 133.33
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 100x10
|
fitness ball leg curls
Set 1 : 20
Set 2 : 20
Set 3 : 20
|
One Leg Cable Calf Raise 210
Set 1 : 100x15
Set 2 : 120x15
Set 3 : 140x15
|
Bodyweight Standing Calf Raise
Set 1 : 25 Reps
Set 2 : 25 Reps
Set 3 : 25 Reps
Set 4 : 25 Reps

masterschamp

08-06-2013, 10:36 AM

Good work!!

greggerd

08-06-2013, 11:33 AM

Good work!!

Thank you sir...

greggerd

08-06-2013, 02:22 PM

Tuesday = Back day today!

Pull Ups Close Neut 273
Set 1 : 182x15
Set 2 : 182x12
Set 3 : 182x12
|
Close Grip Reverse Lat Pull Down 213.33
Set 1 : 90x12
Set 2 : 140x10
Set 3 : 160x10
|
Lying T-Bar Row 120
Set 1 : 45x10
Set 2 : 90x10
Set 3 : 90x10
|
One Arm Dumbbell Row 156
Set 1 : 130x6
Set 2 : 130x6
Set 3 : 130x6
|
One Arm Lat Pulldown 186.67
Set 1 : 80x12
Set 2 : 120x10
Set 3 : 140x10
|
Straight Arm Push Down 140
Set 1 : 50x12
Set 2 : 80x12
Set 3 : 100x12

HeavyDutyGuy

08-06-2013, 04:23 PM

Greg, where do you train again? I am getting tired of all the Metros and Fitty fits at Lauras. I need a change.

greggerd

08-06-2013, 04:57 PM

Greg, where do you train again? I am getting tired of all the Metros and Fitty fits at Lauras. I need a change.

I started at Omaha Barbell about 3wks ago.
It's on 89th and J roughly... Close to my work and inexpensive.

Omahabarbell.com

I'm there usually every day over lunch

greggerd

08-07-2013, 02:29 PM

Just back from the gym... Shoulder day is my favorite!
Is it obvious?

Seated Dumbbell Shoulder Press 70
Set 1 : 35x15
Set 2 : 40x15
Set 3 : 50x12
|
Standing Cable Shoulder Press 100
Set 1 : 40x20
Set 2 : 50x20
Set 3 : 60x20
|
Front Plate Raise 63 Set 1 : 45x12
Set 2 : 45x12
Set 3 : 45x12
super setted with
Dumbbell Front Raise 20
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
|
Dumbbell Lateral Raise 33.33
w/drop sets
Set 1 : 25x10
Set 2 : 15x10
Set 3 : 25x10
Set 4 : 15x10
Set 5 : 25x10
Set 6 : 15x10
|
Dumbbell One Arm Up Right Row 80
Set 1 : 40x10
Set 2 : 60x10
Set 3 : 60x10
|
One Arm Cable Reverse Fly 40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
|
One Arm Cable Bent Over Rear Delt 40
Set 1 : 20x10
Set 2 : 30x10
Set 3 : 30x10

Just wasn't feeling it on the seated DB shoulder presses today... My left really needs to be looked at

greggerd

08-08-2013, 02:21 PM

Here we go with Legs again this week...

Narrow Leg Press 823.33
Set 1 : 290x12
Set 2 : 380x10
Set 3 : 470x10
Set 4 : 560x10
Set 5 : 650x8
|
Kettlebell Sumo Squat 125
Set 1 : 75x20
Set 2 : 75x20
Set 3 : 75x20
|
Side to Side Box Shuffle
Set 1: 10 Reps ea leg
Set 2: 10 Reps ea leg
Set 3: 10 Reps ea leg
|
Standing Cable Leg Curl 100
Set 1 : 60x20
Set 2 : 60x20
Set 3 : 60x20
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Reps
Set 2 : 25 Reps
Set 3 : 25 Reps
Set 4 : 25 Reps

greggerd

08-09-2013, 02:10 PM

Finally Friday Arm Blast...

Close Grip Dumbbell Press 84
Set 1 : 50x12
Set 2 : 60x12
Set 3 : 60x12
|
Incline Dumbbell Curl 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Weighted Tricep Dips
Set 1 : BW + 25x10
Set 2 : BW + 50x10
Set 3 : BW + 50x10
|
Kneeling Cable Concentration Curl 126
Set 1 : 50x12
Set 2 : 70x12
Set 3 : 90x12
|
Cable Triceps Pushdown 168
Set 1 : 70x15
Set 2 : 100x15
Set 3 : 120x12
|
Hammer Curls 53.33
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 40x10
|
Close Triceps Pushup 25
Set 1 : 25 Reps
Set 2 : 18 Reps
Set 3 : 12 Reps

And this concludes the weeks weight training!
Only cardio this weekend

greggerd

08-12-2013, 03:19 PM

It's Monday...

One Legged Leg Press Machine 392.67
Set 1 : 200x10
Set 2 : 290x10
Set 3 : 310x8
|
Calf Press On Leg Press 633.33
Set 1 : 200x20
Set 2 : 290x20
Set 3 : 310x20
Set 4 : 380x20
|
Romanian Dead Lift 310.33
Set 1 : 135x8
Set 2 : 185x8
Set 3 : 225x8
Set 4 : 245x8
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps
|
Standing Cable Leg Curl 133.33
Set 1 : 60x10
Set 2 : 80x10
Set 3 : 100x10

greggerd

08-14-2013, 05:22 PM

From yesterday...
Worked on the chest today...

Dumbbell Incline Bench Press 101.33
Set 1 : 60x10
Set 2 : 60x10
Set 3 : 70x10
Set 4 : 80x8
|
Dumbbell Decline Bench Press 70 Set 1 : 50x12
Set 2 : 50x12
Set 3 : 50x10
|
Ring Push Ups
Set 1 : 15
Set 2 : 13
Set 3 : 12
|
Cable Lower Chest Raise 56
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 40x12

Wanted to throw one more in there; some Hi to Lo crossovers... but, work was calling... ugh!

greggerd

08-14-2013, 05:23 PM

Needed to get a good back w/o in this week!

Wide Grip Lat Pulldown 186.67
Set 1 : 90x12
Set 2 : 110x12
Set 3 : 140x10
|
Standing Cable Row 240
Set 1 : 100x15
Set 2 : 120x15
Set 3 : 140x15
Set 4 : 160x15
|
One Arm Lat Pulldown 186.67
Set 1 : 100x10
Set 2 : 120x10
Set 3 : 140x10
|
EZ Bar Reverse Grip Bent Over Row 234.33
Set 1 : 85x15
Set 2 : 115x12
Set 3 : 165x12
Set 4 : 185x8
|
Full Range Of Motion Lat Pulldown 80
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10

greggerd

08-15-2013, 09:15 PM

It's Thursday... Time to hit the legs again!!

Narrow Stance Leg Press 823.33
Set 1 : 290x10
Set 2 : 380x10
Set 3 : 470x10
Set 4 : 560x10
Set 5 : 650x8
|
Dumbbell Stiff Leg Deadlift 106.67
Set 1 : 80x10
Set 2 : 80x10
Set 3 : 80x8
|
Calf Press On Leg Press 626.67
Set 1 : 290x12
Set 2 : 380x12
Set 3 : 470x10
|
Rear Leg Up DB Lunges 38
Set 1 : 25x10
Set 2 : 25x10
Set 3 : 30x8
|
Standing Cable Leg Curl 133.33
Set 1 : 60x12
Set 2 : 80x10
Set 3 : 100x10
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Reps
Set 2 : 25 Reps
Set 3 : 25 Reps
Set 4 : 25 Reps

greggerd

08-23-2013, 02:34 PM

Looks like I have some catching up to do on my logging!
Crazy week at work, but you know I got work in!

8-16:
Incline Dumbbell Curl 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Barbell Close Grip Bench Press 234.33
Set 1 : 115x12
Set 2 : 135x12
Set 3 : 155x10
Set 4 : 185x8
|
Kneeling Cable Concentration Curl (crouched; elbows on knees)
Set 1 : 80x12
Set 2 : 100x12
Set 3 : 120x12
Set 4 : 140x8
|
One Arm Tricep Cable Pushdown 93.33
Set 1 : 50x12
Set 2 : 70x10
|
Ball Grip one arm push down 66.67
Set 1 : 50x10
Set 2 : 50x10
|
Reverse One Arm Cable Tricep Extension 40
Set 1 : 30x10
Set 2 : 30x10
|
Hammer Curls 53.33
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 40x10
|
Bodyweight Dips to fail
Set 1 : 15
Set 2 : 12

greggerd

08-23-2013, 02:35 PM

8-19:

Monday, Monday... It was all i'd hoped it would be...
If you get that reference, then you're old like me! LOL

Barbell Front Squat 171
Set 1 : 115x12
Set 2 : 135x8
Set 3 : 135x8
|
One Legged Leg Press Machine 430.67
Set 1 : 200x12
Set 2 : 290x10
Set 3 : 340x8
super set with...
Calf Press On Leg Press 566.67
Set 1 : 200x20
Set 2 : 290x20
Set 3 : 340x20
|
Decline Bench Dumbbell Lunge 60
Set 1 : 25x10
Set 2 : 35x10
Set 3 : 45x10
|
Standing Cable Leg Curl 146.67
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x10
super set with...
fitness ball leg curls
Set 1 : 16
Set 2 : 16
Set 3 : 16
|
One Leg Cable Standing Calf Raise 184
Set 1 : 80x20
Set 2 : 100x20
Set 3 : 120x16

greggerd

08-23-2013, 02:35 PM

8-20:

Tuesday is fast becoming my big bad back day!

Pull Ups Close Neut 277.5
Set 1 : 185x15
Set 2 : 185x12
Set 3 : 185x10
|
Wide Grip Lat Pulldown 213.33
Set 1 : 90x12
Set 2 : 140x10
Set 3 : 160x10
|
One Arm Dumbbell Row 106.67
Set 1 : 80x10
Set 2 : 50x10
Set 3 : 30x10

Set 4 : 80x10
Set 5 : 50x10
Set 6 : 30x10

Set 7 : 80x10
Set 8 : 50x10
Set 9 : 30x10
|
Wide Grip Seated Row 225
Set 1 : 100x15
Set 2 : 120x15
Set 3 : 150x15
|
Standing V-Bar Row 224
Set 1 : 120x12
Set 2 : 140x12
Set 3 : 160x12

greggerd

08-23-2013, 02:36 PM

8-21:

Some shoulders... some traps...

DB One Arm Seated Press 66.67
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
|
Barbell Incline Shoulder Raise 161
Set 1 : 95x12
Set 2 : 115x12
Set 3 : 115x12
|
Cable Front Raise Rev Stance 60
Set 1 : 30x15
Set 2 : 40x15
Set 3 : 40x15
|
Cable Up Right Row 140
Set 1 : 80x12
Set 2 : 100x12
Set 3 : 100x12
|
Barbell Shrug 285
Set 1 : 135x10
Set 2 : 225x8
Set 3 : 225x8
|
Dumbbell One Arm Up Right Row 80
Set 1 : 40x10
Set 2 : 60x10
Set 3 : 60x10
|
Cable Rope Rear Delt Row 160
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x10

greggerd

08-23-2013, 02:36 PM

8-22:

And back to legs today... short and sweet!

Narrow Stance Leg Press 823.33
Set 1 : 200x12
Set 2 : 380x12
Set 3 : 470x12
Set 4 : 560x10
Set 5 : 650x8
|
Romanian Dead Lift 348.33
Set 1 : 185x8
Set 2 : 225x8
Set 3 : 245x8
Set 4 : 275x8
|
Standing Cable Leg Curl 154
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x12
|
One Leg Standing Bodyweight Calf Raise
Set 1 : 20
Set 2 : 20
Set 3 : 20

greggerd

08-23-2013, 02:37 PM

Ahhh, arm work on a Friday... Nuttin' better

Incline Bench Dumbbell Curl 50.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
Set 4 : 40x8
|
Standing Reverse Grip Tricep PD 146.67
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x10
|
Cross Body Hammer Curl 53.33
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 40x10
Set 4 : 25x15
|
Kneeling Tricep Cable Kickback 53.33
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 40x10
|
Cable Reverse Grip Curls 93.33
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 70x10
|
Close Triceps Pushup 28
Set 1 : 28 Reps
Set 2 : 20 Reps
Set 3 : 12 Reps

greggerd

08-26-2013, 02:34 PM

Start of a new week! Back day...

Barbell Deadlift 332.5
Set 1 : 255x5
Set 2 : 285x5
Set 3 : 285x5
|
Half Deads Lat Flair 234.33
Set 1 : 185x8
Set 2 : 185x8
Set 3 : 185x8
|
Rope Lat Pull Down 146.67
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 110x10
|
One Arm DB Row Modified 46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10
|
Rope Standing Rows 200
Set 1 : 90x10
Set 2 : 120x10
Set 3 : 150x10
|
Straight Arm Push Down Modified 160
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x10

masterschamp

08-27-2013, 09:26 AM

Looking good Greg!

greggerd

08-27-2013, 09:32 AM

Looking good Greg!

Thanks... Means a lot!

greggerd

08-27-2013, 11:43 AM

Health update...
I got my latest test results back last night.
Good news/Bad news I'm afraid...

The good news is my kidney function is back to normal!
My previous tests showed way too much Creatinine and the result was I had to back off the protein intake from 225g+ per day down to 95g per day.

Bad news...
I had to make up for the loss of protein calories so the Doc allowed me to increase my carb intake... Now my sugars (A1C fasting glucose) has trended up and if I don't get this back in check in 12wks I will need to get back on meds again...

I cannot allow this to happen.
So starting today I'm going back on my low carb rotation plan...
The fall shows may get missed, but this is way too important... priorities.

greggerd

08-27-2013, 02:38 PM

Needed a Chest only day today...

Dumbbell Bench Press 114
Set 1 : 50x12
Set 2 : 70x12
Set 3 : 80x10
Set 4 : 90x8
|
Dumbbell Incline Fly 66.67
Set 1 : 35x12
Set 2 : 45x10
Set 3 : 50x10
|
Dumbbell Pullover 106.67
Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10
|
Standing One Arm Cable Fly 84
Set 1 : 40x12
Set 2 : 50x12
Set 3 : 60x12
|
Cable Inner Chest Press 56
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 50x12
|
Ring Push Ups to fail
Set 1 : 10
Set 2 : 10
Set 3 : 8

greggerd

08-28-2013, 02:39 PM

Big volume shoulder day today...
I'm doing some product testing for GAT Nutrition.

Today I'm testing a pre and post w/o combo...
(Nitraflex/Adenoflex)

Seated Dumbbell Shoulder Press 63
Set 1 : 30x15
Set 2 : 35x15
Set 3 : 40x15
Set 4 : 45x12
|
Front Plate Raise 67.5
Set 1 : 45x15
Set 2 : 45x15
Set 3 : 45x15
Set 4 : 45x15
superset with...
Dumbbell Front Raise 20
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
Set 4 : 15x10
|
Dumbbell Lateral Raise 33.33
Set 1 : 25x10
Set 2 : 15x10
Set 3 : 12x10
rest 60sec
Set 4 : 20x10
Set 5 : 15x10
Set 6 : 12x10
rest 60sec
Set 7 : 20x10
Set 8 : 15x10
Set 9 : 12x10
|
Dumbbell Bent Over Rear Delt 33.33
Set 1 : 25x10
Set 2 : 25x10
Set 3 : 25x10
|
Seated Cable Row to Neck 177.33
Set 1 : 60x10
Set 2 : 80x10
Set 3 : 100x10
Set 4 : 140x8
|
Cable Shrug 293.33
Set 1 : 120x25
Set 2 : 140x25
Set 3 : 160x25

Hammerfit

08-29-2013, 08:51 AM

Big volume shoulder day today...
I'm doing some product testing for GAT Nutrition.

Today I'm testing a pre and post w/o combo...
(Nitraflex/Adenoflex)

Nice job, great volume!
Seated Dumbbell Shoulder Press 63
Set 1 : 30x15
Set 2 : 35x15
Set 3 : 40x15
Set 4 : 45x12
|
Front Plate Raise 67.5
Set 1 : 45x15
Set 2 : 45x15
Set 3 : 45x15
Set 4 : 45x15
superset with...
Dumbbell Front Raise 20
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
Set 4 : 15x10
|
Dumbbell Lateral Raise 33.33
Set 1 : 25x10
Set 2 : 15x10
Set 3 : 12x10
rest 60sec
Set 4 : 20x10
Set 5 : 15x10
Set 6 : 12x10
rest 60sec
Set 7 : 20x10
Set 8 : 15x10
Set 9 : 12x10
|
Dumbbell Bent Over Rear Delt 33.33
Set 1 : 25x10
Set 2 : 25x10
Set 3 : 25x10
|
Seated Cable Row to Neck 177.33
Set 1 : 60x10
Set 2 : 80x10
Set 3 : 100x10
Set 4 : 140x8
|
Cable Shrug 293.33
Set 1 : 120x25
Set 2 : 140x25
Set 3 : 160x25

Great work, very nice volume on the delts!

greggerd

08-29-2013, 02:54 PM

Just one leg day this week...
I'm testing GAT's "JetMass" post w/o... Orange cream, holy crap it's good tasting!

Barbell Front Squat 206.67
Set 1 : 115x10
Set 2 : 135x10
Set 3 : 155x10
|
Narrow Stance Leg Press 746.67
Set 1 : 290x12
Set 2 : 380x12
Set 3 : 470x10
Set 4 : 560x10
|
Kettlebell Sumo Squat 125
Set 1 : 75x20
Set 2 : 75x20
Set 3 : 75x20
|
Leg Extensions 161
Set 1 : 50x12
Set 2 : 70x12
Set 3 : 90x12
Set 4 : 115x12
|
Standing Cable Leg Curl 146.67
Set 1 : 90x10
Set 2 : 110x10
Set 3 : 110x10
|
Cable One Leg Calf Raise 182
Set 1 : 110x15
Set 2 : 120x15
Set 3 : 130x12

greggerd

08-30-2013, 02:56 PM

Friday = Arm Day obviously...

EZ-Bar Curl 126.67
Set 1 : 75x10
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 50x20
|
EZ Bar Tricep 21's
Triceps Extension
Set 1 : 45x7
Set 2 : 75x7
Close Grip Skull Crusher
Set 1 : 45x7
Set 2 : 75x7
Close Grip Tricep Press
Set 1 : 45x7
Set 2 : 75x7

Incline Dumbbell Curl 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Cable Rope Overhead Triceps Extension 177.33
Set 1 : 70x12
Set 2 : 100x12
Set 3 : 120x8
Set 4 : 140x8
|
One Arm Prone (incline) Hammer DB Curl 46.67
Set 1 : 25x12
Set 2 : 30x12
Set 3 : 35x10
|
Weighted Tricep Dips
Set 1 : BW+25x12
Set 2 : BW+25x10
Set 3 : BW+25x10

greggerd

09-03-2013, 02:01 PM

My favorite HIIT!

http://img.tapatalk.com/d/13/09/04/epe5a5a7.jpg

greggerd

09-03-2013, 03:11 PM

^ From my office it's 1.75mi to these steps...

The session consists of:
Walk/Jog - 1.75mi about 20min
Stair runs for 15-20min
Walk/Jog the 1.75mi back to my office, about 20-25min

Today's results:
63min
3.71mi total
BPM avg = 146
BPM max = 174
tot cals burned = 932
cpm = 14.8

fyi... I use the "Digifit" app + my Polar H7 HR belt.

greggerd

09-04-2013, 02:40 PM

Today's lunch cardio was a bit lighter...

60min
3.6mi
BPM avg = 130
BPM max = 151
tot cals = 759
cpm = 12.4

A bit harder than I had set out to do... On these days I like to keep my avg in the 120's or even high 1teens (fat burn zone).

greggerd

09-04-2013, 02:42 PM

Followed by...
http://img.tapatalk.com/d/13/09/05/gegytugu.jpg

Spaghetti squash and some sweet potato, turkey meatballs and some amino's

greggerd

09-09-2013, 01:18 PM

Cardio only all last week... Ish!
Back in the gym for back work today...

greggerd

09-09-2013, 03:00 PM

I prolly could explain a bit... my labs came back from my last visit.
Doc's not pleased... Say's to add more cardio right away.
I go back in 12wks for another round... By then I need to lower my carbs & drop about 10lbs and get my diet squared away (my A1C was high); if my fasting glucose doesn't come back down to 6.2-6.5 I'm in big trouble.

The good news is my kidney function (creatinine levels) are back to normal, so, it's back to high protein low carb diet for me.

So... I spend all last week out of the gym... I'm doing HIIT... I'm doing stairs...
I'm watching my diet, etc... I drop 5-6lbs... great news...
Then I get a letter from the Doc's office saying she's leaving to accept a fellowship position and I need to find another Doc... ugh... Screw all that cardio...

Back to the weights today!