Thread: Burr's Wonderful Workouts

I've been Pilateswenching, had to put a new water pump on my Suzuki Pickup 4x4 and everything was frozen tight. Three days to get the front of the engine open and now having to drill out two bolts BUT, when I put it back it will be right.
Worked out on the machine and had the Football games on the radio so it was just nuts and bolts. Head down tail up!

Life's Wonderful, Enjoy

Fridays Great Machine Workout
To the Thursday Night Football
Pouring rain, five days now.
SS: Bench Press 5x21 #95
Front Pull Downs 5x21 #95
SS: Pick Flies 5x21 #25
Preacher one arm Curls 5x21 #25
Seated Cable Rows 5x14 #95
SS: Standing one arm Cable X over’s Hi 3x14 #25
Standing one arm Cable pull over’s Lo 3x14 #25
SS: Standing Leg Curls 5x14 #25
Seated Leg Ext’s 5x21 #35
TS: Toe Raises L,C,R 3x21 #237
Nice hard workout and game. Life’s great, enjoy!


Anybody know anything about Curt? anyone got a number I'll call him!

Friday’s Great Machine Workout

To the Thursday Night Football, come on Colts

Pure Sunshine, in the 90’s. Yesterday was 95f

SS: Bench Press 5x21 #95
Front Pull Downs 5x21 #95

SS: Pic Flies 5x21 #25
Preacher one arm Curls 5x21 #25

Seated Cable Rows 5x14 #95

SS: Standing one arm Cable X over’s Hi 3x14 #25
Standing one arm Cable pull over’s Lo 3x14 #25

SS: Standing Leg Curls 5x14 #25
Seated Leg Ext’s 5x21 #35

TS: Toe Raises L,C,R 3x21 #237

OK, I’ll be an old man tomorrow BUT, I ain’t getting older, I’m getting better. SO, I’ll add a set starting Monday

Nice hard workout and game.
Life’s great, enjoy!

Monday Workout @ My Wonderful Home Gym
Pilates:
Warm Up:
Arm Crosses, Shoulder Circles, Arm Sweeps, Walking Through the Feet, Standing Balance and Relaxation.
Mobility:
Rolling Down the Spine, One Leg circles, The Shoulder Bridge
Abdominal & Back:
Rolling Back, The Roll-up, The Hundred, The Swimming, One Leg Stretch, Leg Pull Prone, The Side-Kick, The Side-Squeeze & The Side Bend
Biceps Tri Set:
DB Seated Bicep Curl 4x14 @ 25#
EZ Bar Preacher Curls 4x10 @ 60 #
DB Seated Hammer Curls +Twist 4x14 @ 25#
Tri Set:
DB Lying Pullover 4x14 @ 65#
DB Seated Lat’s 4x14 @ 20#
DB seated Rev. Lat’s 4x14 @ 10#
Supper-set:
DB Wrist Curls 4x21 @ 25#
DB Wrist Ext 4x21 @ 20#
TriSet:
Bench Press Flat 4x8010 @120#
Bench Press Inclined 4x8-10 @120#
Bench Press Decline 4x8-10 @120#
Machine:
Lat Pull Down Front neutral grip 5x14 @ 110#
Cable Rows 5x14 @ 110#
Supper Set:
Laying Leg Curls 4x14 @ 50#
Seated Leg Ext. 4x14 @ 50#
Tri Set: Calf Machine C,L,R 4x21@ 50#

Tuesday and Thursday Pilates Workout.
Pilates:
Warm Up:
Arm Crosses, Shoulder Circles, Arm Sweeps, Walking Through the Feet, Standing Balance and Relaxation.
Mobility:
Rolling Down the Spine, One Leg circles, The Shoulder Bridge
Abdominal & Back:
Rolling Back, The Roll-up, The Hundred, The Swimming, One Leg Stretch, Leg Pull Prone, The Side-Kick, The Side-Squeeze & The Side Bend
Stretches:
Spine Stretch, Spine Twist, Lower Back Stretch
Cycling at MMP:
Then Cycle 20 miles at MMP with heart rate about 100 bps

Full Body Machine Workout

Pipe Twist

15 minutes Yoga, Leg Raises 4x20=80, & Crunches’ 4x50=200

Super Set:
Bench Press 5x14 @110#
Front Pull Downs 5x21 @110#

Tri Set:
Pick Flies 5x21 @40#
Preacher Curls 5x14 @40#
Rev Pull Downs 5x14 @40#

Super Set:
Cable Push Downs 5x14 @ 50#
One Arm Cable Rows 5x14 @ 30#

Seated Cable Rows 5x14 @110

Super Set:
Standing Leg Curls 5x14 @ 30#
Seated Leg Ext. 5x14 @ 40#

Tri Set:
Standing Toe Raises M, L, R 3x21 @ Me

What a great week, three of these great workouts. Good 60’s workout music, a little dancing between sets just to stay in rhythm.

Also had two great 20 miles bike rides keeping my HR around 120BUT, on the last lap I pull out all the stops, big ring little gear and creaming around the corners HR alarms going off as my heart get up over 129bps and little Filipinos’ watching as the big American goes by at 30 mph alarms going off sounding like a fire truck and the ground shaking!

Wow, life’s great, ENJOY

OK, I can’t make myself workout at home like I should so I am back in the gym three days a week. I can’t find a riding partner that can keep up or they are young and want to prove how they can leave the old man But I get’em at about 15 miles when they run out of juice. Maybe I can find someone to ride with but I have “MY iPOD” and it doesn’t talk back, thinks I great (and I’am) so life’s good.
Burrs Wednesday Workout


Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists

4x50=200 Crunches 3x21=63 Leg Raises (these kill me)


Flat BB Bench Press 3x10 @ 95#
Incline BB Bench Press 3x10 @ 95#
Cable Crossovers 3x14 @ 35#
Incline DB Flyes 3x14 @ 15#
Shoulder Press 3x14 @ 25#
Side Lats 3x14 @ 10#
Bent Over Rows 3x45 @ 95#
BB Shrugs 3x45 @95#
Super Set:
Standing Leg Curls 3x21@30#
Seated Leg Ext. 3x21@30#
tri set:
Standing toe Raises C, L, and R 3x21@me
Don’t Forget Your Gripers, Three Times a Day

Life’s Great, Enjoy

Burr’s New 3 day Workout Monday
Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twists).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)
Squats2x10 @80#
Dead Lift Upright 2x10 @ 110#
Front Seated Pull Downs “short bar” 2x14 @110#
Seated Cable Rows (deep) 2x14 @110#
DB Bent Over Rows (deep) 2x14 @ 35#
Super Set:
Standing Leg Curls 2x14 @ 35#
Seated Leg Ext. 2x14 @35#
Tri Set
Standing Calf Raises L-C-R 2x21 @ me#

Don’t Forget Your Gripers, Three Times a Day
What a great workout, I pulled back to two sets but I feel good. Maybe next week we’ll go back to three sets.
Having lots of problems with my sugar, its 178 today and last Monday at the doctors it was 189.57. All my efforts are going into getting my sugar back down to 120 and keeping it there.
I HAVE BEEN CHEATING
Alright got to get my fat ass on the bike and do my 20 miles in the morning, rain or shine.

How was the ride? Did it rain or did it shine?

We've had weather that felt like freezing with the wind chill but Old Man Winter has been very generous all season. Only "big" snow was in October!

Hope you and the Mrs. are doing well, my friend.

Burrs Wednesday Workout



Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists


4x50=200 Crunches 3x21=63 Leg Raises (these kill me)


Flat BB Bench Press 3x10 @ 95#
Incline BB Bench Press 3x10 @ 95#
Cable Crossovers 3x14 @ 35#

Incline DB Flye’s 3x14 @ 15#
Shoulder Press 3x14 @ 25#
Side Lat’s 3x14 @ 10#
Rev. Side Lat’s 3x14 @ 5#
Bent Over Rows 3x45 @ 95#
BB Shrugs 3x45 @95#

Super Set:
Standing Leg Curls 3x21@30#
Seated Leg Ext. 3x21@30#

Tri Set:
Standing Toe Raises C, L, and R 3x21@me

Another great workout, got three sets in and I feel great. Right shoulder hurts a little, loaded it down with Ben-Gay.
Sugar is coming down slowly 168 today/ BP is also trying to come back down. It’s 141/75/61 after workout. My BP has been 110/60 for years but it looks like I lost it the last three months BUT, I will get it and my sugar back down.

Don’t Forget Your Gripers, Three Times a Day

Life’s Great, Enjoy

Burr’s Fridays Workout


Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists


4x50=200 Crunches 3x21=63 Leg Raises (these kill me)


EZ Bar Pull Over’s (Skull crushers) 3x14 @ 50#
Standing EZ bar Curls 3x14 @ 40#
Standing Rev EZ Bar Curls 3x14 @ 10#
Laying DB Pull Over’s 3x14 @ 55#

Super set:
Preacher DB Curls 3x14 @ 40#
Rev Preacher DB Curls 3x14 @ 10#
Seated Hammer Curls 3x14 @ 25#

Super Set:
Standing Leg Curls 3x21@30#
Seated Leg Ext. 3x21@30#


Tri set:
Standing Toe Raises C, L, and R 3x21@me

Great week of workouts. I feel real good about the effort I put in and I will put in more effort next week. Hopefully Mondays sugar reading will be low, I think I found out what is running my sugar up.

Don’t Forget Your Gripers, Three Times a Day

Burr’s New 3 day Workout Monday
Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)
Squats3x10 @80#
Dead Lift Upright 3x10 @ 110#
Front Seated Pull Downs “short bar” 3x14 @110#
Seated Cable Rows (deep) 3x14 @110#
DB Bent Over Rows (deep) 3x14 @ 35#
Super Set:
Standing Leg Curls 3x14 @ 35#
Seated Leg Ext. 3x14 @35#
Tri Set
Standing Calf Raises L-C-R 3x21 @ me#

Great workout, good pump and I fell Greeeaaat!

Don’t Forget Your Gripers, Three Times a Day

The Great Manila Memorial Park (Guiguinto, Bulacan)
Music: Beethoven
Bike: Road
Weather: Sunny, 90f

Miles: 20

HR:
Low: 115
Cruising: 123
High: 138
Thoughts & Feelings:
Great ride on a two mile course. Very little wind.
Just a great ride!!

Burrs Wednesday Workout



Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists


4x50=200 Crunches 3x21=63 Leg Raises (these kill me)


Flat BB Bench Press 3x10 @ 95#
Incline BB Bench Press 3x10 @ 60#
Cable Crossovers 3x14 @ 35#

Incline DB Flies’ 3x14 @ 15#
Shoulder Press 3x14 @ 25#
Side Lat’s 3x14 @ 10#
Rev. Side Lat’s 3x14 @ 5#
Bent Over Rows 3x45 @ 95#
BB Shrugs 3x45 @95#

Super Set:
Standing Leg Curls 3x21@30#
Seated Leg Ext. 3x21@30#

Tri Set:
Standing Toe Raises C, L, and R 3x21@me

Another marvelous workout, feel great. Sugar down to 161

Don’t Forget Your Gripers, Three Times a Day

Life’s Great, Enjoy

Burrs Wednesday 5x5 Workout


Pipe Twist,

Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)
Hyperextensions 2x10

Superset:
Hack Squats 5 x 5 #110

Front Squats 5 x 5 #110

Deadlifts 5 x 5 # 110

Super Set:
Toe Press 5 x 5 #445
Leg Press 5 x 5 #445

Super Set:
Leg Curls 5 x 5 #30
Leg Ext 5 x 5 #30
I got the Pump, what a great workout. Missed 4 workouts with a very bad head cold and I forced myself to go to the gym but it was a great workout and I had a great pump.
Can’t wait until Friday

Burrs 5x5 Friday Workout
Pipe Twist,

Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)

Hyperextensions 2x10


Biceps:
Seated Preacher Curls 5 x 5 #45
Seated Preacher Rev. Curls 5 x 5 #20
Standing Rev, Cable Pull Downs 5 x 5#100

Triceps:
Skull Crushers 5 x 5 #50
Standing Cable Push Downs 5 x 5 #100
Bent Over Cable Tri Ext with Rope 5 X 5 #100

Shoulders:

Seated Arnold Dumbbell Presses 5 x 5 #40
Standing DB Shoulder Presses 5 x 5 #40
Seated Dumbbell Lat Raises 5 x 5 #25


Tri Toe Raises center, left & right 5x5 me

Great workout, got a great pump and I feel great.

Burrs Monday Workout
Sugar 122, BP 138/62/48
Chest and Back
Pipe Twist,

Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)

Incline Bench BB Presses 5 x 5 #95

Dumbbell Pull Over 5 x 5 #45
Bench Presses 5 x 5 #115
Decline Bench BB Presses 5 x 5 #95

TriSet:
Machine Pecs Deck Flies 5 x 5 #55
Rev Pull Downs 5 x 5 #55
Pull Downs to front 5 x 5 #110

Seated Cable Rows 5 x 5 #****110

Barbell bent over row 5 x 5 #45

Tri Set:
Toe Raises (L,R,S) 5 x 5 #Me
Back working out at home. Just can’t put up with the hate towards foreigners and they try to cheat me everyday out of just 5 Paso’s but it’s cheating so I’ll just workout at home.

Burrs Wednesday 5x5 Workout

Sugar 135 BP 122/68/49

Pipe Twist,

Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)


Squats 5 x 5 #135

Deadlifts 5 x 5 # 135

Super Set:
Leg Curls 5 x 5 #30
Leg Ext 5 x 5 #30

Tri Set:
Toe Raises M-L-R 5x5 #me

Short but hard.

Monday, Full Body Machine Workout 5x10

To hot to go outside. Still got a nice little burn.

Life's Great, Enjoy

Love your attitude! Well played

B

Great machine workout today. Good sweat.
BP a little high, Sugar a little high.

BP 137/64/51 and sugar 139. The 20 mile ride tomorrow in 100 degree heat should take care of that!

What's the good word, brother?

Burrs Machine Full Body
Sugar 127, BP 110/58/57 Feel much better but I took it easy with #85 and #50 on the curls.
I’ll see if I can’t cycle maybe 10 miles tomorrow. I have lost 12 pounds and about 2 inches on my arms.
I will get hard in two weeks and get my 2 inches back.

M-W-F Inside Raining
Pipe Twist,

Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twists).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)

Bench Press 5x14 @85#
Pic’s 5x14 @50 #
Front Pull Downs 5x14 @85#
Rev Front Pull Downs 5x14@85#

Dead Lifts 5x10 @85#
Seated Cable Rows 5x10 @85#

Leg Extensions 5x5 @40#
Leg Curls (standing) 5x5 @25#

Standing Triceps Extensions 5x5 @65#
Preacher Curls 5x14 @50#

DB Wrist Curls 5x5 @45#
DB Rev Wrist Curls 5x5 @15#

Standing Toe Raises 3x21@ Me