naturaltan

next year's something is going to be basketball, football, tennis, lawn darts ... some sport or activity outside. Unlike most here, I'm happy with my bod. I have no need to get bigger. Now I have to motiviate myself to go to the gym ... give myself a reason to be there and making the committment to do something next year gives the get up and go - especially the 24 hour biking race or duathalon.

Yep ... I get bored. But after a while, I eat only to stand up.

just kick'in it in the ole Charger

yellowmoomba

NT - when's the bike race? 24 hours (are you nuts?)

yellowmoomba

9/11/03

Legs (rep week #3)
Week 8 of 9 weeks


Squat
135 warmup
225 warmup
315 x 8
315 x 8
315 x 8

SLDL
135 x 10
135 x 10

Single Leg curls
76 x 10
76 x 10
76 x 10

Extentions
250 x 8
250 x 8
250 x 8

Walking Lounge
100 lb barbell x 20 steps
100 lb barbell x 20 steps
100 lb barbell x 16 steps

Calf raises
90 x 15
90 x 15
90 x 15

Meal
#1
Protein Shake

#2
Oatmeal meal
5 teaspoons of PB

#3
4 oz Brocolli
3 oz Carrots
3 oz Cucumbers
3 oz Green Pepper
1 scoop feta cheese
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

#4
Zone Bar
Coffee

Workout

#5Protein Shake

#6
1 6" turkey sub (subway)
2 pieces of pizza

#7
Protein shake


I felt good today. Shoulders and Traps tomorrow then Saturday and Sunday are my off days. Superset week is next week then I'm switching up my routine. Any suggestions ?? Goals are to reduce waist by 1 - 2 " and keep getting stronger......



YM

naturaltan

from what I understand, there is one held in BC (province just west of us) in the mountains. The race is to see how many laps can be done in a 24 hour period. There are teams of 5 or singles. I was watching the program I got the idea from and saw that singles were doing 18/19 laps (laps being about an hour long - give or take a few minutes depending on speed). There were teams of 5 not doing that ... ... I am hoping on a team of 5 reasonably fit people to compete. But I will approach my laps as a competiton with myself and not worry too much about what everyone else is riding. Soemtimes in my life I push to see just how far I can go. I haven't done that in a while. The last time was coming back at 29 to amatuer box. Running, punching the bag ... kicking some youngs around in the ring. At first, all I heard was comments about the senior, the ole guy, do I need a walker ... and after sparring and feeling the sting of NT and not being able to hit me, I earned the respect of all in the gym.

just kick'in it in the ole Charger

yellowmoomba

Sparing sounds like fun. I'm sure my body could handle it but my face is just too pretty for that stuff... Where are your pics from boxing??? Let's see 'em...

"Self competition" is an awsome motivator although proving someone else wrong can be quite satisfying too

The 24hr bike race sounds intense especially in the mountains...

I think I may get back into some kind of Martial art when I get sick of playing football/basketball so much. I took Hapkido and Judo in college (two short courses). Hapkido is very cool. It's an agressive style filled with arm bars, wrist locks and choke holds. Judo was kinda boring. It's about leverage and using your opponents weight against him. Have you ever thought about something like that?? It's great for the "flexibility"....

YM

naturaltan

I've got a 2nd degree black belt in White Crane Kung fu. After watching a few mixed martial arts fights on PPV, I think I'd love to learn the ground game - the Hapkido type stuff. When it gets down to it, these guys are very dangerous. You'd have to really get lucky to put one of them out with a punch or kick.

I was too pretty as well, thus the need for speed in the ring! Hit without being hit was the key to my game. If I had continued on with that into the pros, my motto would have been the same. The one fight I got hit too much, I'd be out. That is not fun and I don't enjoy getting hit.

just kick'in it in the ole Charger

yellowmoomba

- Dip and slide NT....Dip and Slide!!

naturaltan

jab and move ... juke and jive ...

just kick'in it in the ole Charger

yellowmoomba

Float like a buttafly - sting like a bee!!

yellowmoomba

Here are the improvements that I made over the past 8 weeks. I increased in every exercise.

The best improvement is my squat from 315 x 3 to 365 x 4. I think my endurance is much better too. I gained 5-7 pounds but alot of that is due to eating more......Overall the workout has been fun and challenging.

The spacing does not line up very well..........

As of 7/21/03 weight x reps ------------ Now at 9/12/03

Before -------------------------------after
CHEST
Incline DB 90 x 8,7,6 ------------95 x 6,5,5
Flat DB 90 x 6,5 ------------ 95 x 5,5
Incline Fly 60 x 8,8 ------------ 70 x 7,7
Dips 10, 8 ------------ 17, 14

TRICEPS
Single Rev Push 40 x 8,8,8 ------------ 50 x 7,7,7

BACK
Pullups +20 lbs 10, 9, 8 ------------ +45 lbs 8, 7, 7
Close Grip 8, 8 ------------ +45 lbs 8, 7, 7

BICEPS
EZ curl 95 x 6,6,5 ------------ 105 x 8,6,6

LEGS
Squat 315 x 3 ------------ 315 x 8 (365 x 4)
SLDL 185 x 12 ------------ 245 x 6
Hack 180 x 12 ------------ 320 x 5

SHOULDERS
DB press 75 x 6 ------------ 80 x 6
Shrugs 315 x 6 ------------ 365 x 8
Front Raise 30 x 6 ------------ 35 x 6
Upright Row 115 x 6 ------------ 125 x 6
Side Raise 25 x 6 ------------ 30 x 9

naturaltan

Good work YM

just kick'in it in the ole Charger

yellowmoomba

Thanks NT!

Is that an ol' Ford for your avatar?




9/12/03
Friday's Shoulder workout:

Shrugs
315 x 10
315 x 10
315 x 10

Seated DB Press
75 x 9
75 x 7
75 x 7

Lateral Raise
30 x 10
30 x 10
30 x 10

Front Raise
35 x 6
35 x 6
35 x 6

Upright row
135 x 6
135 x 6
135 x 6

Reverse Cable Cross
40 x 8
40 x 7
40 x 5

naturaltan

that's my 52 dodge hotrod project. Going to look at a 360 next week to swap out the 318 currently residing in the engine bay.

just kick'in it in the ole Charger

yellowmoomba

Monday 9/15/03

Flag Football

30 - 6 victory over Camel Team Blue......Definately getting a good leg workout/stretch on Mondays playing ball.....It's fun knocking into people again too.

I'm trying to figure out a new workout scheme. Today I'm doing PUSH exercises. Tomorrow will be Legs then Thursday Pull exercises then I'm heading up North for a long weekend. A friend of ours is getting married.

My meals have been "average" I'm still getting 5-7 meals a day which include 1 to 2 protein shakes).

YM

yellowmoomba

9/16/03

I'm switching it up this week. I'm going to use mostly barbells instead of DBs.

Monday - Football
Tuesday - Push day
Wednesday - Pull day
Thursday rest day
Friday - Legs day

Tuesday
Push day

2 games of basketball

Bench
225 x 6
225 x 6
225 x 5

Standing Military Press
125 x 6
125 x 6
125 x 6

Incline Fly
70 x 7
70 x 6
70 x 5

Dips
16
13
13

Laying Tricep Press
11
10
10

Seated Barbell Front Raise
40 x 6
40 x 6
40 x 6

Seated Front Raise DB
30 x 7
30 x 7

Cable behide side raise
35 x 8
35 x 8

CG Bench Press
145 x 6
145 x 6

Abs:
Trunk Pulldowns
150 x 20
150 x 20

Meals
#1
50 g Protein Shake

#2
Granola w/ 2% milk
coffee

#3
Turkey/Egg salad sandwich

#4
Salad with Cottage Cheese
low fat Itailian

#5
25 g Protein Shake

#6
12 oz Chicken
Wheat noodles
skim milk

yellowmoomba

9/17/03

Weight 194

Pull Day

3 games of basketball

BACK

Weighted Pullups ( +45lbs)
8
7
6

Close Grip Pulldown
225 x 8
225 x 6

Lawnmover
130 x 7
130 x 6

Hammer Low Row
280 x 7
280 x 6

TRAPS

Shrugs
315 x 8
365 x 8
365 x 8

Upright Row
125 x 8
125 x 8
125 x 8

BICEPS

Straight Barl Curl
95 x 8
95 x 8
95 x 8

Seated DB Curl
40 x 10
40 x 8

Meals
#1
50 g Protein Shake

#2
Oatmeal w/ Pineapple
25 almonds

#3
chicken/egg salad sandwich
20 oz water

#4
1 cup cottage cheese
4 oz brocilli
3 oz carrotts

workout

#5
50 g protein shake
8 g creatine

#6
4 tacos
1 corona light
40 oz water


I'm taking off today to attend a wedding up North. Fortunately they have a fitness center at the condos. I'll try to get a good leg workout up there......See everyone back on Monday.


YM

yellowmoomba

The weekend was fun. The workout facility wasn't much. I ate fairly well all weekend (but drank too much Saturday night). I have been experiencing some pain in my lower abs by my groin. I thought I might have pulled my groin last Monday playing footall but I'm beginning to thing I have a "sports hernia". It hurts to do a situp and also when I jog....

I'll see how the game goes tonight. If it's really sore it's off to the DRs this week. I'll be icing and popping anti-inflams this week......

Bummer..............

yellowmoomba

After popping two aleve and rubbing some DMSO on my abs I was able to play. Although I only played offense I feel OK today. It kinda feels like a stomach ache all day long. I'll do Pushing exercises today. Rest Tomorrow and Pulling exercise on Thursday. If I'm still hurting I hit the Drs Office on Friday but I'm sure he'll say "Rest it". Oh btw we won 40 - 14.

yellowmoomba

Tuesday
9/23/03

I didn't want to push to hard today because of my ab problem.

Bench
185 x 12
225 x 4
225 x 4

Hammer Shoulder Press
160 x 10
210 x 4
210 x 3

Incline Fly
45 x 20
45 x 20
45 x 20

Dips
20
13
9

Reverse Tricep press
50 x 8
55 x 6
55 x 6

Seated DB Front Raise
35 x 8
35 x 8
35 x 8

Cable behind side raise
40 x 8
40 x 8

Decline CG press
155 x 7
155 x 7

I iced my abs on the way home....They feel OK. I'm taking a rest day tomorrow then Pull Day on Thursday.

YM

yellowmoomba

9/24/03
PULL DAY

I took it easy today because of my abs.....so the numbers are less than the last Pull Day. I think I'm going to see the doctor tomorrow.....Bummer!


Wide Grip Pulldown
225 x 6
225 x 6
225 x 6

Close Grip Pulldown
225 x 6
225 x 6

T-Bar Wide Grip
90 x 12
90 x 12

Hammer Low Row
230 x 6
230 x 6

TRAPS

Shrugs
225 x 15
225 x 15
225 x 15

Upright Row
95 x 15
95 x 15
95 x 15

BICEPS

Straight Barl Curl
95 x 6
95 x 6
95 x 6

Seated DB Curl
40 x 6
40 x 6

Preacher Curl
35 x 6
35 x 6

Rissole

You shoulda seen the doc already...... Hey YM

My Journal

yellowmoomba

Hey Rissole....Yeah I know.....I just hate going to the doctors....It's a pain in the ass.....I couldn't get in today so I'm going to try to get in early next week....Thanks for the concern.


YM

yellowmoomba

10/2/03

Just got out of PT. The doctor and therapist said it's either a pulled ab or sports hernia. I have an ultrasound tomorrow.

Still doing upper body exercises.

10/1/03 Exercises
PUSH DAY

Bench Press
225 x 7
225 x 6
225 x 5

Incline Bench
185 x 6
205 x 4
185 x 6

Hammer Shoulder Press
160 x 8 (3 sets)

Incline Fly
50 x 12 (3 sets)

Dips
15
13
13

Seated Front Raise
30 x 8 (3 sets)

Reverse Push down
50 x 8 (3 sets)

Tricep Lying Press
8 reps (3 sets)

13 minutes on recumbant bike

Stay tuned for the ultrasound results tomorrow which will determine next weeks training.

YM

naturaltan

Does it hurt to do any upper body exercises?

just kick'in it in the ole Charger

yellowmoomba

No pain unless I really push hard. I just lightened up the weights.

YM

yellowmoomba

Good news!! The doc says there is not a tear (that he can see). I know something is wrong but it appears I will not need surgery. It still hurts when I sneeze or flex my abs....I'm taking a few weeks off from bball and fball. I'll see how PT goes over the next few weeks.

Anyways

Thursdays workout
PULL DAY

10 minutes on bike

Pullups
15
10
10

Supinated Pullups
8
8


T-bar row wide grip
90 x 12
90 x 12

T-bar row close grip
90 x 12
90 x 12
90 x 12

Shrugs
225 x 15
225 x 15
225 x 15

Upright row
105 x 10
105 x 10
105 x 10

Seated side raises
30 x 8
30 x 8

Straight bar curls
95 x 8
95 x 8
95 x 8

Seated DB curls
35 x 8
35 x 8

Single Arm Cable Curls
80 x 6
80 x 6

It's time to re-focus on a new routine.....(without squats and abs)...for three weeks.