Al–1961’s BodyBlog

Week 6:  Alternating cycle  -  Heavy week  vs  HIGH REPS week.

For any of you fellow chocoholics who may relate, here’s a couple pics that ring true for Yours Truly.  (No……I’m not a cat person.  Dogs are more up my alley.)        Workout this morning is below the pics:

WEEK

Friday’s leg day was even ‘better’  than I thought.  My quads, hams & glutes were sore, and my back was MAJOR sore & stiff.  All weekend.  I didn’t tweak any back muscles, just hit legs hard & heavy.  THIS is why I wear my weightbelt on leg day.  With my scoliosis, I never know when I’m going to strain something or simply blow it out hard & bring on old man back syndrome.  Had to get my younger daughter to walk on my back both mornings to loosen things up. 

The weekend at the beach was a fun break.  The weather held up from the tropical storm off the coast, with no rain on Saturday or Sunday.  But the waves were rough & there was a riptide from the tropical storm, so I didn’t let my girls go out too far in the water on Saturday.  On Sunday I got an unplanned upperbody workout.  We went canoeing in the river feeding into the inland waterway.  My sister-in-law is a Navy dentist, and she just transferred to the Marine Corps base Camp Lejeune, in Jacksonville, NC.  So we have a place just a couple hours away to stay at, near the beach.  Cool.     

WORKOUT THIS MORNING  —  CHEST:

(High reps:  16-25 reps, 45-60 sec’s rest)

– Bench press, decline bench press & incline DB press  (1 set each, then repeat twice, for total of 3 sets each)

– Decline flyes & incline flyes  (1 set each, then repeat once, for total of 2 sets each)

– Pec Dec machine & pushups  (1 set each, then repeat once, for total of 2 sets each)

CARDIO:  31 min’s of intervals on the elliptical.  HR 145-160.

Just getting to the gym IS a successful workout!     

WEEK 5:  Alternating cycle  -  HEAVY week  vs  high reps week

LEG DAY.  Need I say more?      

This morning was a rebound from yesterday’s tough sledding.  And just in time.  Don’t need to be low on energy for leg day.  The current routine of alternating weeks between heavy vs high reps is definitely leading to strength gains.  I increased weight on every exercise this morning from the heavy week 2 weeks ago.  The proof in the pudding was on Smith Machine (SM) squats.  I usually do them first, but had to wait to get on the SM rack.  So I started off with hack squats today.  Even after doing hacks, I increased weight on SM squats.  Nice. 

After work this evening, we’re heading to the beach for the weekend.  I love NC.  2-3 hour drive to the coast, or a 2-3 hour drive in the other direction to the mountains.  Have a great weekend everyone. 

WORKOUT THIS MORNING  —  LEGS:

(Heavy:  6-10 reps, 60-75 sec’s rest)

–  Hack squats  (5 sets, dropset on last set)

–  Smith Machine squats  (5 sets, dropset on last set)

–  Standing calf raises  (5 sets, dropset on last set)

–  Leg curls  (4 sets, dropset on last set)

–  Leg extensions  (4 sets, dropset on last set)

–  Walking lunges  (3 sets, 25 lbs in each hand)

ABS:  Crunches w/ 25 lb wt  (4 sets, dropset on last set).  Then 4 sets of knees to chest in the Captain’s Chair.

Just getting to the gym IS a successful workout!     

WEEK 5:  Alternating cycle  -  HEAVY week  vs  high reps week

On the way to Abs City, I took a detour this morning to Slogsville.  I had a great workout yesterday, but was operating on just a few hours sleep from Tuesday night.  Stayed up too late watching a flick, and didn’t sleep well.  It caught up with me this morning.  Tired & low energy.  The weights felt like a ton of bricks.  Nothing for it………GET-R-DONE. 

Here’s a quote on persistence from Richard Nixon.  Whatever your opinion of the man, if you know anything about his career before becoming President, the man was not a quitter:  "A man is not finished when he’s defeated;  he’s finished when he quits."  Hope that encourages someone today who’s stumbled on the diet, gained weight, had setbacks or whatever.  NEVER QUIT! 

WORKOUT THIS MORNING  —  SHOULDERS  &  TRICEPS:

(Heavy:  4-8 reps, 45-60 sec’s rest)

– Military press  (5 sets, dropset on last set)

– Lateral DB raises  (4 sets, dropset on last set)

– Curlbar tricep extensions  (5 sets, dropset on last set)

–  Close grip bench press  (4 sets, dropset on last set)

–  Military press behind the head  (5 sets, last 2 superset w/ front DB raises)

–  Reverse cable tricep extensions  (5 sets, last 2 superset w/ cable rope pushdowns)

CARDIO:  21 min’s of LIIT on the stairmaster.  HR 140-155.

Just getting to the gym IS a successful workout!     

WEEK 5:  Alternating cycle  -  HEAVY week  vs  high reps week

Women love spinning.  I took my 4th spin class this morning for cardio, and I’ve noticed each time that 90-95% of the participants are women.  So for you single guys who want to meet women that are into working out…….SPIN IS IN. 

Here’s a repeat of the classic Blood, Sweat & Tears song, Spinning Wheels.  I now know what the singer is talking about with the lyrics "What goes up……must come down…….".  It’s my heartrate!        

http://www.youtube.com/watch?v=-uHM7lOly00

WORKOUT THIS MORNING  —  BICEPS:

(Heavy:  4-8 reps, 45-60 sec’s rest)

– Curlbar curls  (5 sets, dropset on last set)

– DB curls  (4 sets, dropset on last set)

– Straightbar curls  (5 sets, dropset on last set)

– DB curls  (2 sets, dropset on 2nd set)

ABS:  Situps on decline bench w/ 10 lb wt  (5 sets, dropset on last 2 sets)

CARDIO:  Spin class  (45 min’s).  KILLER!  Climb, sprint, climb, sprint……..sweat, sweat, sweat. 

Just getting to the gym IS a successful workout!     

WEEK 5:  Alternating cycle  -  HEAVY week  vs  high reps week.

I’m one for jumping back up & pushing on after a stumble.  The weekend diet trainwreck is done.  Gone.  History.  I used it to fuel yesterday’s workout.  But after that, just have to press on & leave it behind.  No one comes to Pity Parties.  And if they do, they don’t bring presents.     

WORKOUT THIS MORNING  —  BACK:

(Heavy:  5-8 reps, 90 sec’s rest on pullups, 45-60 on other sets)

– Pullups  (bodyweight + 25 lb DB):  11, 5, 4, 4, 4  (dropset on last set)

– Close grip cable pulldowns  (4 sets, dropset on last set)

– Bentover barbell rows  (4 sets, dropset on last set)

–  Cable rows  (3 sets, dropset on last set)

– Pullups  (bodyweight only):  11, 8

CARDIO:  30 min’s of intervals on the elliptical.  HR 130-150.

OBLIQUES:  Side bends w/ 45 lb wt  (4 sets each side with no rest, 8-12 reps).  I increased the weight by 10 lbs…….Wow, they ramped my heartrate up.  Obliques should be sore tomorrow.

Just getting to the gym IS a successful workout!     

WEEK 5:  Alternating cycle  -  HEAVY week  vs  high reps week. 

No two ways about it.  Yours Truly munched on junk & sweets over the weekend.  Perhaps I should say gorged.  It was a Gorgantuan Weekend.  Rest & recovery, no workouts, and lots of great family time & activities.  Just have to brush it off & keep plugging.  Another of my fav quotes was foremost in my mind during the workout this morning:  "Failure is an EVENT.  IT IS NOT a person.  Yesterday ended last night, and today is a brand new day." 

So I planned to enter the House Of Punishment for the workout this morning.  I’m back to heavy lifting this week.  Lifting was good this morning, but cardio was a tuffy.  I planned to make myself pay dearly on running sprints.  The treadmill had the same idea……..LOL.  The level of difficulty seemed harder this morning than normal.  Both on the running sprints AND on the fast walking rest intervals.  And this is on a treadmill machine that I use regularly.  Sure felt like someone played with the settings & calibrated it to kick my butt.  Could hardly breath this morning.  Phew! 

WORKOUT THIS MORNING  —  CHEST:

(Heavy:  4-8 reps, 45-60 sec’s rest)

– Bench press  (6 sets, dropset on last set)

– Decline bench press  (4 sets, dropset on last set)

– Flyes  (4 sets, dropset on last set)

– Incline bench press  (3 sets, dropset on last set)

– Pec dec machine  (3 sets, dropset on last set)

CARDIO:  25 min’s of sprint intervals on the treadmill.  HR 155-170.

ABS:  Crunches w/ 25 lb wt  (5 sets, dropset on last set)

Just getting to the gym IS a successful workout!     

WEEK 4:  Alternating cycle  -  Heavy week  vs  HIGH REPS week.

The name of the game for the past couple weeks seems to be change-ups.  Normally, I have to get in & get out of the gym, so that I can get home to shower.  My wife goes to the Y when I get home.  That way, we both get morning workouts in before I head off to work (hence the 5am gym time for me).  Last night she decided to "sleep in", so I had some extra time this morning.  So, I used it to get in on another spin class that I’ve been raving about.  I did 50 min’s, until the instructor started the cool down.  I figured it wouldn’t ruin leg day for me, since this is high reps week.  So I hit legs first, but only went 85-90% on the weights, to have enough to do the spin class.  I was able to really concentrate on form, and focus on the entire range of each rep, since I was hitting a lower weight for reps & not going 100%.  Good lifts & still sweating up a storm on squats.  High reps on legs followed by spin class………I have no idea how many calories I burned this morning.  But it sure had to be a lot.  GREAT way to head into the weekend.  I have 2 days to let the legs recover. 

The heavy weight/high rep alternating weeks is working to increase my lifts too.  I noticed today, and the last couple days, that I’m lifting more weight.  My back isn’t bothering me anymore either, so the tweak from a few weeks ago is better.  But I still wouldn’t think of doing squats without my trusty back saver……..my weightbelt.  I feel good.  I’m working harder than ever & I feel 25, not almost 48.  No reason to let the sands of time turn middle age into a time of sedentary, overweight & unhealthy living.  Push it in your workout & have a great weekend.     

WORKOUT THIS MORNING  —  LEGS:

(High reps:  15-20 reps, 60-75 sec’s rest)

– Smith Machine squats  (5 sets)

– Hack squats  (3 sets)

– Standing calf raises  (4 sets)

– Leg extensions  (2 sets)

– Leg curls  (2 sets)

OBLIQUES:  Side bends w/ 35 lb wt  (4 sets each side, 10-12 reps)

SPIN CLASS:  50 min’s

Just getting to the gym IS a successful workout!     

WEEK 4:  Alternating cycle  -  Heavy week  vs  HIGH REPS week.

Today I dialed back the throttle on cardio, just doing LIIT, instead of HIIT.  I did running sprint intervals on Tuesday, and the spin class yesterday.  The legs were a little tired this morning & I wanted to give the legs a little break for leg day tomorrow.  It’s amazing that the body gets conditioned & used to hitting it hard.  I had to intentionally hold back on the intervals this morning.  The body wanted to get at it hard.  It felt like it was saying "What are you waiting for?  Let’s do this.  Come on, let’s pick up the pace.  You call this a cardio workout?".  Nice to know the body’s conditioned to work hard.       

WORKOUT THIS MORNING  — SHOULDERS  &  TRICEPS:

(High reps:  18-25 reps, 45-60 sec’s rest)

–  Military press  (4 sets)

–  Lateral DB raises  (3 sets)

–  Overhead DB press  (2 sets)

–  Front DB raises  (2 sets)

–  Cable tricep extensions  (4 sets)

–  Cable reverse tricep extensions  (4 sets)

CARDIO:  30 min’s of LIIT on the elliptical.  HR 132-138. 

As I mentioned the other day, I’ve been putting in lots of evenings & weekends lately at work.  Last night & Tuesday night I worked til 9pm.  Today should be a temporary reprieve as I wrap up work on a deadline.  I feel good inspite of the long hours.  The workouts & overall clean eating provide mental & physical energy, and help with maintaining a positive attitude.  So, in honor of feeling good, I give you…….who else?……….Mr. James Brown.  Check out this "groovy" version…….LOL:    

http://www.youtube.com/watch?v=7_xBT_xavzM

Just getting to the gym IS a successful workout!     

WEEK 4:  Alternating cycle  -  Heavy week  vs  HIGH REPS week.

My 2nd spin class was another great workout & good time.  It’s making me realize how I miss riding my bike.  A different instructor from last week, but he also played 70’s & early 80’s tunes.  Cool.  I only had time for 40 min’s of a 60 minute class, but man-o-man was it a butt kicking cardio session.  He had us doing 4 & 5 minute hill climbs & speed work.  For hill climbs, we’d dial up the tension level & do standing climbs.  That I could handle pretty well.  I just visualized myself as Lance Armstrong doing hill climbs up the Pyrenees Mtns in the Tour de France.      But the speed sessions…….wow.  Trying to go balls out for 4-5 min’s straight is tough.  I got my money’s worth again. 

On a side note, as I turned onto our street coming back from the gym this morning, I saw 5 deer in our next door neighbor’s yard.  3 fawns were vying for milk from a doe, plus another deer.  They just stood there as I drove by, not more than 25-30 feet away.  Amazing.  No wonder so many get hit by cars around here (I ran into one about 4 months ago, coming home from the gym). 

WORKOUT THIS MORNING  —  BICEPS:

(High reps:  18-25 reps, 45-60 sec’s rest) 

–  Curlbar curls  (4 sets)

–  DB curls  (3 sets)

–  Straightbar curls  (3 sets)

ABS:  Crunches w/ 25 lb wt  (4 sets, 2 dropsets on the 3rd & 4th sets)

CARDIO:  Spin class  (40 min’s)

Another classic rock tune, in honor of spinning………John Lennon’s Watching The Wheels:

http://www.youtube.com/watch?v=qp9dc9im3-M

Just getting to the gym IS a successful workout!     

WEEK 4:  Alternating cycle  -  Heavy week  vs  HIGH REPS week.

This morning I kept debating in my head what to work today.  Back?  Back & biceps?  Shoulders?  Shoulders & triceps?  Biceps & triceps?  I settled on back.  I often don’t decide on which muscle group(s) to work, or how I will work them, until I’m headed for the gym.  Or after I get there.  I change up my workouts all the time, and avoid doing the exact same routine twice in a row.  Helps keep the the enthusiasm & energy level up.

In yesterday’s blog I noted that I’ve been working a lot the past month.  Well, I decided yesterday I was leaving work at 5pm.  I didn’t give a rat’s @%&$$ who got hacked off about the delay in reports I’m working on.      It did wonders for my state of mind & stress level.  I had dinner with the family for the 1st time since the week before last.  Played games with the kiddies & also rented a family flick that we all watched. 

I’m psyched about doing spin class tomorrow morning.  I spoke to the trainer this morning who runs the Wed morning class.  I can’t make the whole class, but will go for 40-45 min’s.  Last Friday’s workout was one of the most fun ever, doing my 1st spin class.  I love biking, but just don’t have the time to really get into it these days.  Spin is a great substitute til the day I can get back into cycling more.  Awesome.  Working out & having fun too.     

WORKOUT THIS MORNING  —  BACK:

(High reps:  18-25 reps, 45-60 sec’s rest) 

– Pullups:  25

–  Bentover barbell rows  (4 sets)

–  Cable rows  (3 sets)

–  Close grip cable pulldowns  (3 sets)

–  Pullups:  16

CARDIO:  21 min’s of HIIT on the treadmill.  HR 155-170.

OBLIQUES:  Side bends w/ 35 lb wt  (4 sets each side, 10-12 reps)

ABS:  Situps on decline situp bench  (4 sets, 10-15 sec’s rest)

Just getting to the gym IS a successful workout!