jrahlfs’s BodyBlog

Here’s today’s workout (following a good warmup)– 2×10 done as supersets to minimize rest periods.  I did not take any rest between exercises. 

Warm up:  elliptical 10:00/Light lat pulls, squat (bar x 15, 135×12), Bench (bar x 25 ,135×10)

Squat (245)/Bench (175)

Deadlift (195)/DB Incline (60)

pullups with a 10lb weight(12 reps, 10 reps)/lateral raises (25)

Standing Cable Row (145)/Rear Delt Fly Machine (105)

Standing Calf raises (260)/Shoulder press machine (120)

Tricep Pushdowns (130)/BB curls (75)

15 minutes of intervals on the stairmaster 

Stretch

It was a great workout, especially considering I woke up from 2:00-3:45 last night.  It was strange that I felt really strong today.  I am going to make you all jealous.  I have the pleasure of attentding "Sesame Street Live" with my 3 year old tonight.  Please control your envy.

Have a great one.  thanks for checking in with your favorite, crazy-ass, West Texas lawyer.

Today, I did the following workout:

Stairmaster 15:00 intervals

Spin class (19 miles in 40:00)–tons of climbing

I am enjoying having more time to spend on exercises other than weights.  Thanks for checking in with your favorite, crazy-ass, West Texas lawyer.  Have a great one.

I missed my workouts last Thursday and Friday due to work committments, but did make up for them over the weekend.  I didn’t have time to post yesterday’s workout, so it is below. 

Here’s the workout (following a good warmup)– 2×10 done as supersets to minimize rest periods.  I did not take any rest between exercises. 

Warm up:  elliptical 10:00/Light lat pulls, squat (bar x 15, 135×12), Bench (bar x 25 ,135×10)

Squat (245)/Bench (175)

Deadlift (195)/DB Incline (60)

pullups with a 10lb weight(11 reps, 10 reps)/lateral raises (25)

Standing Cable Row (140)/Rear Delt Fly Machine (105)

Standing Calf raises (260)/Shoulder press machine (120)

Tricep Pushdowns (130)/BB curls (75)

15 minutes of intervals on the stairmaster 

Stretch

Have a great one.  thanks for checking in with your favorite, crazy-ass, West Texas lawyer.

Here’s the workout (following a good warmup)– 1×15 rest 20 seconds then 5 more reps.  I did not take any rest between exercises. 

Warm up:  elliptical 10:00/Light lat pulls, squat (bar x 15, 135×12), Bench (bar x 25 ,135×10)

Squat (235)

Bench (165)

Deadlift (185)

DB Incline (55)

pullups (17 reps, 5 reps)

lateral raises (22.5)

Standing Cable Row (130)

Rear Delt Fly Machine (95)

Standing Calf raises (240)

Shoulder press machine (100)

Tricep Pushdowns (120)

BB curls (65)

15 minutes of intervals on the stairmaster 

Stretch

Have a great one.  thanks for checking in with your favorite, crazy-ass, West Texas lawyer.

Today, I did the following workout:

Stairmaster 20:00 intervals

Spin class (20 miles in 40:00)–The lady that taught it apparently was pissed at us and made us pay.  It was a great class today. 

 I feel my overall fitness is improving by having more time to spend on exercises other than weights.  I held it together yesterday and will not need the shoehorn today….Thanks for checking in with your favorite, crazy-ass, West Texas lawyer.  Have a great one.

Here’s the workout (following a good warmup)– 1×15 rest 20 seconds then 5 more reps.  I did not take any rest between exercises.  I feel like I recovered from my head cold.  I have an appointment for a blood-letting this afternoon, so I’m loading up on water.

Warm up:  elliptical 10:00/Light lat pulls, squat (bar x 15, 135×12), Bench (bar x 25 ,135×10)

I went up on the weight for almost all of my exercises. 

Squat (235)

Bench (165)

Deadlift (185)

DB Incline (55)

pullups

lateral raises (22.5)

Cable Row (100)

Rear Delt Fly Machine (95)

Standing Calf raises (220)

Shoulder press machine (100)

Tricep Pushdowns (120)

BB curls (65)

20 minutes of intervals on the stairmaster 

Stretch

Have a great one.  thanks for checking in with your favorite, crazy-ass, West Texas lawyer.

I need a shoehorn and some KY.  I have my head stuck so far up my butt on my nutrition….I shouldn’t finish that sentence.  I don’t want to offend the sensibilities of those on this site.  I’m up to a weight (177.6) and measurement place that I haven’t been in a while, so it’s time to buckle down. 

I have no issues with workout intensity, so the diet it is.  No more booze or late night munchies. 

the places I can tell the most difference is in my neck and midsection.  My shirts are a little tight at the neck, and that is not good when you wear a suit and tie all day.  i’m too soft (both mentally and physically).

I’m cleaning it up!  Thanks for letting me get that off of my chest.  Have a great week.

Here’s the workout (following a good warmup)– 1×15.  I did not take any rest between exercises.  I feel like crap today with a head cold, but I’d rather feel like crap in the gym than spending a little extra time at my desk…..

Warm up:  elliptical/Light lat pulls, squat (bar x 15, 135×12), Bench (bar x 25 ,135×10)

Squat (225)

Bench (155)

Deadlift (185)

DB Incline (50)

chinups (17)

lateral raises (20)

Cable Row (95)

Rear Delt Fly Machine (90)

Standing Calf raises (220)

Shoulder press machine (80)

Tricep Pushdowns (115)

BB curls (60)

10 minutes of intervals on the stairmaster 

Stretch

Spin class for 55:00.  I’m toast.

tonight is a date night, so I get to have a steak.  I’m pumped.  Tennis tomorrow am with the wife. Have a great one.  thanks for checking in with your favorite, crazy-ass, West Texas lawyer.

Because I am now doing the HST protocol, I lift on Monday, Wednesday, and Friday; therefore, I have Tuesdays and Thursdays to do cardio.  Today, I did the following workout:

Stairmaster 30:00 of intervals

28:00 on the bike–made my own spin class with lots of sprints and climbs.

Row 500m (1:53)

  I feel great to have it over with, and I am really excited to see how this new protocol will help my overall fitness.  Thanks for checking in with your favorite, crazy-ass, West Texas lawyer.  Have a great one.

Here’s the workout (following a good warmup)– 1×15.  I did not take any rest between exercises.

Warm up:  Row 1000m (3:57)/Light lat pulls, squat (bar x 15, 135×12), Bench (bar x 25 ,135×10)

Squat (225)

Bench (155)

Deadlift (185)

DB Incline (45)

Pullups (16)

lateral raises (20)

Cable Row (95)

Rear Delt Fly Machine (90)

Standing Calf raises (220)

Shoulder press machine (80)

Tricep Pushdowns (115)

BB curls (60)

Ab circuit (cable cruches 125, hanging knee raises, knee to chest cruch) x20/2 rounds

10 minutes of intervals on the stairmaster 

Stretch

total time 60:00

I have to admit that I was scared to death going into the gym, since the injury but is going around (Crab, Ledford), but it seems that I managed to get in and out of the gym without any injuries to speak of.  Have a great one.  thanks for checking in with your favorite, crazy-ass, West Texas lawyer.