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  1. #121
    RX MEMBER greggerd's Avatar
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    Elkhorn, NE
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    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

  2. #122
    RX MEMBER greggerd's Avatar
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    My favorite HIIT!


  3. #123
    RX MEMBER greggerd's Avatar
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    ^ 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.

  4. #124
    RX MEMBER greggerd's Avatar
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    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).

  5. #125
    RX MEMBER greggerd's Avatar
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    Followed by...


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

  6. #126
    RX MEMBER greggerd's Avatar
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    Cardio only all last week... Ish!
    Back in the gym for back work today...

  7. #127
    RX MEMBER greggerd's Avatar
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    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!

  8. #128
    RX MEMBER greggerd's Avatar
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    Hammer Pull Up
    Set 1 : BWx15
    Set 2 : BWx12
    Set 3 : BWx10
    |
    Narrow Grip Lat Pull Down
    Set 1 : 90x15
    Set 2 : 140x10
    Set 3 : 180x8
    Set 4 : 200x8
    |
    Barbell Bent Over Row
    Set 1 : 135x10
    Set 2 : 185x10
    Set 3 : 185x10
    Set 4 : 135x12
    |
    One Arm Dumbbell Row
    Set 1 : 130x8
    Set 2 : 130x8
    Set 3 : 130x8
    |
    Straight Arm Push Down
    Set 1 : 80x12
    Set 2 : 100x10
    Set 3 : 120x10

  9. #129
    RX MEMBER greggerd's Avatar
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    Just for those who may actually read my postings, I'm going to put an end to logging here for a while... Go dark as it were...

    I've got fall shows coming up...

    I continue to train hard to be the best I can...
    Thanks for following!

    Later

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