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Al--1961
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Al--1961

ONE LAST POST --- SPRINT TRIATHLON

Greetings to my Bodyspace friends.  Hope y'all are well, healthy, and keeping fit.  I wanted to let anyone who might have been interested know that I finally did the sprint triathlon this Saturday.  250 yard swim, 14 mile bike ride, 5K run.  If I had an official bucket list, I can say that I checked off one longstanding item this weekend. 


Some of you may recall that I attempted to do the same sprint T last year, but severely strained a calf muscle in my training and had to pull out.  I ended up mildly straining it again about 2 weeks ago.  I stayed away from running again until the sprint T on Saturday.  I started feeling the strain at about the 3/4 mile mark in the run, but I'm happy to report that it held up.  I was able to complete the run, and accomplish my goal of doing the whole event without stopping.  AND, I did not finish last in my age group (50-54 years old).   :-)   


Here's a few pics taken right after I completed the event:  


PICT4949.JPG


PICT4951.JPG


PICT4952.JPG


I plan to do 1 or 2 sprint T's a year going forward.  Great way to break things up a bit, and give myself a goal to train for every once in a while.  UPSHOT: 1)  I now have empirical proof that I'm Slowpoke Rodriguez in the pool.  I plan to take some swim lessons to improve my swim time for swimming laps (I've never had a swim lesson before).   2)  I wish I could afford a nice road bike.  I did the event on my trusty mountain bike that I bought in 1992.  I have road tires on it, but it's still not the same.  3)  Running still SUCKS.......LOL.


This morning was the return to my regularly scheduled programming.  After 3 months of higher rep upperbody and lowerbody circuit workouts, I'm back to heavier weights and the split routine.  I've definitely lost a little strength and muscle size, but that's not a problem.  I'm fit, healthy and active at 50 years old.  IT'S ALL GOOD. 


Best wishes and blessings to everyone. 


SOLI DEO GLORIA,


Al



FAREWELL

I have decided it's time to leave Bodyspace and close this chapter in my life.  I've been here for almost 4 years and have made some great online friends.  You will be missed.  


Although BS.com's ridiculous technical incompetence in screwing up this site, while also not taking members' feedback seriously, has been frustrating, that's not why I am leaving.  I am leaving to honor my wife's discomfort with me being here.  Sook has voiced her concern several times, and asked me twice in the past to leave, over concerns of the erotic and revealing pics on this site.  I've resisted, promising to stay on the blogs or friends' profiles only.  But let's face it, any guy who says he is not at least tempted is simply not being honest.  I'm a guy, with 2 eyes that see just fine, and I have a healthy libido......LOL. 


I know many won't see the big deal with being on this site.  But I'm not called to follow the crowd, or the surrounding culture.  I'm called to a different standard, as laid down in scripture: 


EPHESIANS 5:25-26:  "Husbands, love your wives, just as Christ loved the church and gave Himself up for her to make her holy.....". 


And how does scripture define love? 


1 CORINTHIANS 13:4-7:  "Love is patient, love is kind.  It does not envy, it does not boast, it is not proud.  It does not dishonor others, it is not self-seeking..........It always protects, always trusts.....". 


The other reason is my daughters.  Fathers have a huge impact on the choices their daughters make during adolescence, regarding boys, their view of where they fit in the world, etc.  And the decisions they make regarding men as they reach adulthood, as well as choices they make in respect to personal modesty and how they choose to present themselves to the world.  That is very sobering, but that is my responsibility as a father.  Our kids ARE watching.  Hannah and Sarah will learn way more from how I conduct myself and live my life, as well as the moral choices I make, than they ever will from the things I say.  In fact, how I conduct myself and live my life more truly reflects what I believe is important, than the words I speak.  In 4 years on this site, I've always been uncomfortable with them seeing this site and have never let them see it.  Whether it be pics that are posted up, or the comments and blogs that people write.  That's a red flag. 


I do plan to establish a FB profile, but I don't intend to use it for logging workouts, posting workout pics, etc. 


Thanks to you all for the friendships, laughs, encouragement and accountability that I've enjoyed here. I wish you all "Fair winds and following seas"


SOLI DEO GLORIA (To God alone be the glory),


Al



PS:  If you would like to keep in touch, PM me with your email info and I will send you mine. 


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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5-22-12 WORKOUT

Insomnia.  2.5 to 3 hrs of intermittent sleep.  Not a great workout this morning.


WORKOUT THIS MORNING   ---   UPPERBODY:


(12 - 20 reps)


3 SUPERSETS:  Bench press  +  flyes


3 SUPERSETS:  WG bentover BB rows  +  lat pullovers with DB


3 SUPERSETS:  Military press  +  lateral DB raises


3 SUPERSETS:  Incline DB bench press  +  incline flyes


3 SUPERSETS:  CG cable rows  +  WG cable lat pulldowns


3 SUPERSETS:  Arnold OH DB press  +  front DB raises


HLR's  (2 sets)


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.

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TIME TO MOVE ON?

Considering leaving this site again.  So many changes to the site the past couple years, all for the worse.  Still frustrating to navigate and keep up with friends without searching them out.  That's too time consuming during a workday.  Many friends have already left.  And my wife has never been comfortable with me on this site, due to all the revealing pics.  The appeal is gone mostly, since I don't find my blogs to be as much of a creative outlet, with fewer people to comment back and forth with.  Mostly using for logging my workouts.  The Thrill Is Gone.




Hmmmmmmmmm.


WORKOUT THIS MORNING   ---   CARDIO  +  ABS:


ELLIPTICAL:  15 min's of MIIT/HIIT, heartrate 155-175


SPIN BIKE:  15 min's of varying MIIT sprints and hill climbs


ALTERNATING "SETS"  (15 min's, no rest until finished): 


            ---  Run 2 laps around indoor track


            ---  Set of crunches


            ---  REPEAT


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.

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THIRD DAY......TENTH AVENUE NORTH

Date night tonight.  Friends of ours bought tickets to a Third Day concert that they now can't use due to a change in plans.  They offered to give them to Sook and I.  We took them up.  Tenth Avenue North is also touring with TD.  They're Christian rock bands.  Love their music and lyrics.  Can't think of a better way to spend a Friday evening.  Date with my awesome favorite person, rock concert with edifying and uplifting lyrics, and worshiping The King.  


Here's my favorite TD and 10AN tunes: 




"Hope for the future is power in the present."   SOLI DEO GLORIA


Went heavy on legs this morning for the first time in a couple months.  This one's going to hurt. 


WORKOUT THIS MORNING   ---   LEGS  +  ABS:


(5-10 reps, 90 sec's rest on squats, 60 sec's on the rest)


SMITH MACHINE SQUATS  (6 sets)


LEG EXTENSIONS  (6 sets)


LEG CURLS  (4 sets)


3 SUPERSETS:  Goblet squats (+40 lbs)  +  jump squats


3 SUPERSETS:  Step-ups onto bench (+ 25 lb DB's)  +  laying straight leg raises


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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THAT'S HEAVY, MAN

I haven't gone heavy on lifting for about 2 months since I'm training for endurance, in preparation for the triathlon next month.  I decided to give it a go this morning, just to see what's what and mix things up.  I'm down about 10-15 lbs in strength on bench press and military press, while bentover BB rows have held steady.  No problemo.  I worked to failure on all sets, I had a great workout, and I'm not trying to get huge or impress anyone with my strength.  Besides, I'm fit, healthy, super handsome and way hot.  It's all good.  


WORKOUT THIS MORNING   ---   UPPERBODY:


(5-12 reps)


BENCH PRESS  (6 sets, 60 sec's rest)


MILITARY PRESS  (6 sets, 60 sec's rest)


WG BENTOVER BB ROWS  (6 sets, 60 sec's rest)


3 BODYWEIGHT CIRCUITS  (45 sec's between exercises, slow  steady form)


            ---  Pushups with feet up on bench


            ---  Dips 


            ---  T-grip pullups


4 SUPERSETS  (45 sec's between supersets)   ---  Curlbar curls  +  skullcrushers


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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AD-LIB WORKOUT

I had no idea what I was going to do this morning.  Made it up on the fly after leaving the locker room and walking into the weightroom/cardio area.   I had intended to swim, but although I feel fine now, I still have lingering sinus and chest congestion from last week.  I already lifted on Monday for upperbody, and didn't want to work legs hard since they're pretty sore from yesterday's running.  Ended up throwing together some ab and cardio exercise. 


Tomorrow:  Upperbody.  Friday:  Lowerbody.  Saturday (if weekend schedule permits):  Lap swimming.


WORKOUT THIS MORNING   ---   ABS  +  CARDIO:


             ---  HLR's  (4 sets)


             ---  ELLIPTICAL:  20 min's of varying LIIT/MIIT/HIIT


             ---  SPIN BIKE:  20 min's of varying LIIT sprints and climbs


             ---  MOUNTAIN CLIMBERS  (2 sets)


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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AGONY and ECSTASY

AGONY:  I ran this morning.  


ECSTASY:  My favorite Chris Tomlin music.  Edifying.  Uplifting.



The music helped me actually have a good run, as I lost myself in the words and tunes.  Sook castigated me this morning as we were leaving the gym.  Told me I need to quit telling myself that I hate running.  Perhaps she's right.  The mind is a powerful thing.  And she's wiser than I. 


JUNE 16:  Down to 1 month + 1 day for sprint triathlon.


WORKOUT THIS MORNING   ---   CARDIO  +  ABS:


RUNNING:  4.1 miles on the treadmill


CARDIO/AB CIRCUITS:  10 minutes


            ---  1 lap run around the indoor track


            ---  Laying on floor straight leg raises


            ---  1 lap run around the indoor track


            ---  Crunches


            ---  REPEAT


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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REBOUND

The tough week of insomnia last week, plus the low-level crud, took me down hard on Saturday.  Very sick and felt terrible.  The worst was a splitting headache, which didn't fully leave until Sunday, after church service.  In hindsight, I probably should have skipped the leg workout at the gym Friday morning, after another rough sleep night, even though I dialed it back.  Sook told me so 2-3 times over the weekend.......LOL. 


I'm feeling human again today, but went through the motions this morning to help get back to 100% by tomorrow.  I didn't do anything to failure.  Slow, steady and easy form on the bodyweight exercises, and lighter weights with slow steady form on the lifts. 


WORKOUT THIS MORNING   ---   BACK,  SHOULDERS,  CHEST:


(6-12 reps)


          ---  3 SUPERSETS:  WG pullups  +  CG cable rows


          ---  3 SUPERSETS:  Dips  +  lateral DB raises


          ---  3 SUPERSETS:  Pushups with feet up on bench  +  incline flyes


          ---  3 SUPERSETS:  WG bentover BB rows  +  DB lat pullovers


          ---  3 SUPERSETS:  Military press  +  front DB raises


          ---  3 SUPERSETS:  Bench press  +  flyes


          ---  ELLIPTICAL:  10 min's of LIIT/MIIT


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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PRETTY PINK TRACTOR

My daughters were laughing and goofing last night, enjoying some Tim Hawkins vids on Youtube.  They were itching to show me a couple before bedtime.  He's a Christian comedian.  Here's one that's pretty funny.  If someone strapped me down and force fed me with country music, I guess I'd survive this.    :-)     Just shows that you don't need to use foul garbage language and graphic sexual imagery to be humorous.  



Still under the weather and slept poorly.  I would have swam laps, but with a scratchy throat, sinus drainage, etc., that was a no-go.  Running was the next option, but I didn't have any mojo today.  So I ad-libbed.  Still got something done.  It's all good.


WORKOUT THIS MORNING   ---   LIGHT CARDIO  +  ARMS:


---  ELLIPTICAL:  20 min's of LIIT  (short intervals, 10 sec's on, 20 sec's off)


---  CURLBAR CURLS:  5 sets, 10-12 reps  (40 sec's rest)


---  SKULLCRUSHERS: 5 sets, 10-12 reps  (40 sec's rest)


---  4 SUPERSETS  DB curls  +  cable rope pushdowns  (20 sec's rest)


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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PANIC

Last night while I was at a meeting, Sook took the girls with her for some shopping at Super Walmart.  While there they split up for a little while.  The girls were then unable to find Sook for 30 minutes.  When Sook finally found them, Hannah was  beside herself distraught, and crying.  She had panicked not being able to find her mom.  Hannah is amazingly advanced intellectually, but that was a reminder that emotionally, she is still an 11 year old.  You never realize how much your kids rely on you emotionally, until something like this happens.  It went straight to my heart when I heard the story after I got home.  Reminded me of a time when Hannah was 5 years old.  She and I were at the mall, and I turned my back for just for a moment.  When I turned back around, she was gone.  For 30 seconds I went into panic mode before I spotted her across the way, where she had strayed off to.  I will never forget the sick queasy feeling in the pit of my stomach that day.  


It was a telling reminder of what really matters.  I need that lesson daily, since I know my own heart.  Left to my own devices I am self-centered and put myself first.  I thought of this song by Sanctus Real, about the help I need, so that I willingly and gladly die to myself each day as a husband and father, as I am called to do. "Don't leave them hungry for love, Chasing dreams or things that I could give up......And give them the best of my life.....Father, lead me, 'cause I can't do this alone."



Still a little under the weather and sleep was so-so.  Started out slow, but had a great workout, even through I throttled back some again.  Though I didn't go flat-out, circuits were heart-thumping and I got a bit nauseous.  Lost count of how many circuits I did.


WORKOUT THIS MORNING  ---  CARDIO  +  ABS:


ELLIPTICAL:  25 min's of LIIT/MIIT/HIIT


CARDIO CIRCUITS  (15 min's, no rest until done):


            ---  Run 1 lap around indoor track


            ---  Mountain climbers


            ---  Run 1 lap around indoor track


            ---  Crunches


            ---  REPEAT 


SPIN BIKE:  10 min's of LIIT sprints


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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IT IS WELL

Woke up with a tad bit of crud and a headache.  My mother-in-law was here visiting last week and left last night.  She was sick and I probably caught the bug.  4 ibruprofen and some extra Isotonix Activated B-Complex, and I managed a fairly decent workout.  But I did dial it back to about 85-90%.  



"There's a peace I've come to know, Though my heart and flesh may fail.  There's an anchor for my soul, I can say 'It is well'".  Some days, that's my only hope.  I'm thankful that my hope is not in myself, my circumstances, my bank account, my job, my wife, my kids, etc. 


WORKOUT THIS MORNING   ---   UPPERBODY CIRCUITS  +  ABS:


(12-20 reps each set)


6 CIRCUITS  (45-60 sec's rest):


            ---  DB incline bench press


            ---  DB front raises


            ---  DB lat pullovers


3 CIRCUITS  (30-40 sec's rest):


            ---  Flyes


            ---  DB lateral raises


            ---  DB bentover rows


ROMAN CHAIR:  Straight leg raises  (2 sets)


DECLINE SITUPS:  2 sets


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

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ALL OVER THE PLACE -- BUT FUN

Having fun with the current workout routines to prepare for the triathlon.  My workouts are all over the place, since my primary goal right now is conditioning and endurance.   


SATURDAY MORNING WORKOUT   ---   UPPERBODY:


(10-15 reps, 60 sec's between sets and supersets)


2 CIRCUITS (Slow steady form, full range of motion):


           ---  WG pullups


           ---  Pushups with feet up on bench


           ---  Dips


4 SUPERSETS:  DB bench press  +  flyes


4 SUPERSETS:  WG bentover BB rows  +  lat DB pullovers


4 SUPERSETS:  Arnold overhead DB press  +  lateral DB raises


4 SUPERSETS:  DB curls  +  tricep kickbacks


********************************************************


WORKOUT THIS MORNING   ---   CARDIO  &  ABS:


SPIN BIKE:  15 min's medium sprints & hill climbs


ELLIPTICAL:  15 min's of MIIT


3 CIRCUITS  (15 min's, No rest between exercises):


           ---  1 lap indoor track


           ---  Crunches  (10-12 reps)


           ---  1 lap indoor track


           ---  Goblet squats  (10-12 reps)


           ---  1 lap indoor track


           ---  Laying straight leg raises  (10-12 reps)


           ---  1 lap indoor track


           ---  Jump squats  (10 reps)


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

» View Full BodyBlog Post

NO TIME TO WAIST

Pressed for time again this morning.  Had a Friday morning Men's Bible Study to get to, so I cut the workout short.  Intense, efficient and EFFECTIVE.  Yep, no time to waste, and no time to waist.  


Took the day off from work.  I'm hanging with the fam today.  Tomorrow, we're going hiking at Raven Rock State Park.   Functional fitness.    :-)  


Y'all have a groovacious weekend. 


WORKOUT THIS MORNING   ---   CARDIO  +  ABS: 


          ---  22 min's MIIT/HIIT on the elliptical  (Heartrate:  155-175)


          ---  Decline situps  (4 sets)


          ---  Roman Chair knees to chest  (2 sets)


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

» View Full BodyBlog Post

Leg Day

Today's plan:  Legs and abs.  My wife and I had our weekly breakfast date after our workouts (she swam laps), and I ran out of time for abs.  Will hit abs tomorrow. 


WORKOUT THIS MORNING   ---   LEGS:


(6-12 reps, 60-75 sec's rest between sets & supersets)


- Leg extensions  (8 sets)


- Leg curls  (5 sets)


- 4 SUPERSETS:  Step-ups onto bench (+ 25lb DB's)  +  goblet squats (+25lbs)


- 4 SUPERSETS:  Smith Machine squats  +  SM standing calf raises


JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    :-)   

» View Full BodyBlog Post


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