01-07-07 02:16 AM - Post#253058    

AussieMerv's Training Log Launch, Jan 07

Recently my wife & I drove to the top of Mt Tamborine to watch a friend jump in an international hang gliding comp with around 100 others hang gliders…. amazing to watch, with all their techno' navigation and a bit of breeze, to fly high and get to their destination.

So it's a bit like that for me just now… ready to jump, equipped with my IOL techno' tracking device… I welcome any comments or advice you can make on my proposed flight plan.

A brief Body Stats, Bio & Training Summary is included after the workout info, to fill in a few gaps with understanding my journey.

BTW - I started reading IOL & reading Dave's newsletters (initially wondered what-on-earth I'd struck :-) LOL) - 26 April 04, joined the gym & started training - 12 July 04 on my 60th birthday… (Thanks A Million Dave!!), then gave up stealth bombing & registered for full flight IOL'ing on the 4 July 06 (intentional)… now? ~ slightly addicted …

I currently use my own XL Gym Workout Sheet and Workout Data Sheet, which keeps me accountable, but I reckon logging here will add a new dimension…

So here goes…

RECONSTRUCTION - Stage 2

Proposed Full Body Routine: Jan 07

Key Objectives:

In addition to general fitness & conditioning, and continuing to reverse the results of 'food over-load', these are my current goals -

* Fat loss + * Muscle gain + * Metabolism 'stoke-up-&-kick-into -gear'… combined with other treatment, in an effort to rectify hormonal imbalance associated with BPH, being also obesity related.

Format:

My plan is, having recently set up a basic 'Iron Room' adjacent to my home office, to work out here weekdays, & go to the gym on weekends. Workouts up till now have been 3 & 4-day splits, with 12, 10, 8, 6 format… & change is over-due.

Gaining competence in full body compound movements (squats, dead lifts etc) has been my focus over the last 6 months, since changing from smith squats (100kg) to free squats.

The main emphasis now is full body workouts that are based on the following -

- WORKOUT 1, 2, & 4: Lower/full body compound movements (squats etc), combined with an upper/lower body split.

- WORKOUT 3: Lower/full body compounds (light warm-up), plus grip & miscellaneous stuff.

Generally, I have started right back with low weight, with emphasis on form and intensity. Timing: between Sets = 30 sec, & between Movements = 2 minutes approx, while using super-sets & circuit. Workout time = 45 minutes max.

As the load progressively increases on the lower compounds, I may need to monitor the total workload as weight increases on the secondary movements, which could be reduced from 5 sets x 8 reps, to 5 x 5 if necessary.

I'm particularly keen to get comments on this general workout concept (squats etc each workout), and sets/reps format, as related to my objectives.

WEEK 1

Warm-up & Warm-down options:

Home Gym - Walking, Concept2 Rower, Bar squat, and Clean & Press, Rotor Cuff, Stretch & Flexibility.
Gym - Bar squat, Hyperextension, Leg Raises, Abs/obliques cable pull-downs.

MONDAY - WORKOUT 1: LOWER BODY + SHOULDERS

Weights Conversion: 1.0kg = 2.2lb.

Lower Body Compound -
* Squat > 5 sets x 8 reps x 20kg, Superset w/-
* Standing BB Press > 5 sets x 8 reps x 20kg

- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Shoulders -
* Seated Pull-down to chest > 5 sets x 8 reps x 8kg, Circuit w/-
* Alt DB Clean & Press > 5 sets x 8 reps x 8kg
* Lateral DB Raise > 5 sets x 8 reps x 8kg
* Incline DB Press > 5 sets x 8 reps x 8kg

- Constant sets/reps, with progressive weight, i.e.: 5 sets x 8 reps + add weight to one set/week for 6 weeks

WEDNESDAY - WORKOUT 2: LOWER BODY + CHEST + UPPER BACK

Lower Body Compound -
* Squat > 5 sets x 8 reps x 20kg, Superset w/-
* Dead Lift > 5 sets x 8 reps x 20kg

- Sets/Reps/weight as for Workout 1

Chest & Upper Back -
* Lying DB Press > 5 sets x 8 reps x 8kg, Circuit w/-
* Bent-over BB Row > 5 sets x 8 reps x 20kg
* Lying DB Pullover > 5 sets x 8 reps x 8kg (pair)
* DB Fly > 5 sets x 8 reps x 8kg

- Sets/Reps/weight as for Workout 1

THURSDAY - WORKOUT 3: LOWER BODY + MISC (Light day)

Lower Body Compound -
* Squat > 5 sets x 8 reps x 20kg, Superset w/-
* Good Mornings > 5 sets x 8 reps x 20kg

- Constant sets/reps, with bar weight only, or as inspired on the day to keep metabolism moving

Miscellaneous Movements -
* DB Forearm Curls + Extensions
* Wrist Roller & Grip
* Self Resisted Neck (in-line & rotary)
* Rotor Cuff
* Flexibility & Stretching
* … plus what ever else turns up.

SATURDAY - WORKOUT 4: LOWER BODY + TORSO

At gym with power cage & machines

Lower Body Compound & Traps -
* Squat > 5 sets x 8 reps x 20kg, Superset w/-
* Shrugs > 5 sets x 8 reps x 40kg

- Sets/Reps as for Workout 1

Legs, Lower Back & Torso -
* Standing Calf Raise > 5 sets x 8 reps x 75kg Superset w/-
* Hyperextension > 5 sets x 8 reps x body weight
* Seated Cable Pulldown > 5 sets x 8 reps x 35kg Superset w/-
* Seated Cable Row > 5 sets x 8 reps x 35kg
* Standing Abs Cable Pulldown > 5 sets x 8 reps x 35kg Superset w/-
* Standing Obliques Cable Pulldown > 5 sets x 8 reps (L+R) x 35kg

- Sets/Reps as for Workout 1

CARDIO:

Power walking 20 - 45 minutes daily at daybreak (before eating), & Concept2 rower.

FUEL SPECIFICATIONS: Diet is clean with 5 - 6 meals/day, more details later.

Thanks in anticipation for any comments you may have,

Merv

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv's Training Log Launch - 07
01-07-07 02:42 AM - Post#253060    

… Just for the record -

BODY STATS:

My weight about 12 months ago had dropped over 10kg down to 85'ish kg (low-cal diet causing muscle loss), but this is my overall progress so far -

July 04:
Wt = 95.2kg, BF% = 33.0%, Fat = 32.0kg, LBM = 63.2kg

Sept 06:
Wt = 88.9kg, BF% = 20.6%, Fat = 18.3kg, LBM = 70.6kg

Wt: dropped 6.3kg, BF%: dropped 12.4%, Fat: dropped 13.7kg, LBM: increased 7.4kg.

BIO:

Although keeping reasonably fit during my earlier years working in construction, I have had a long history of 'lower back'. In my early teens I was knocked off my bike by a car, resulting in curvature of the spine & dropped left shoulder. Physiotherapy treatment followed, including back exercises. This was the catalyst to my initial interest in bodybuilding, which continued till my mid 20's when life got… well, too busy?? …if only, ugh!!

I still have my pile of muscle mags from the early 60's, some featuring many of the heroes we frequently talk about here. Thankfully, it was my search for info on these guys after connecting to the Internet that got me in touch with Dave, Laree & IOL.

After years of construction and drawing office work, with a long history of back problems made worse by an ever-growing gut & body fat (up to 98.0kg/215lb), and with my body slowing down, I started back at the gym on my 60th birthday…

I feel heaps better after 2 1/2 years weight training & changed eating. However, the self belief of refusing to acknowledge that a few-too-many years past 40 have skipped by, I have to admit the reality - that fitness & fat burning get more difficult with age. But thankfully we've now had some degree of success in changing direction. My daughter now jokingly refers to me as her "little daddy".

BTW - Over the last 10 - 20 years I frequently needed physiotherapy treatment for lower back problems, made worse by the growing 'potato sack' hanging out front. However, since getting back to training (apart from the usual aches & twinges), it has only failed me once requiring physio, that being within the first 6 months of training… whoo hoo!!.

The most *awesome* result from training to date is to now be able to brace & control the whole torso, and feel power in my legs when walking & lifting, with good functional strength for all activities. A bit too much of the jiggly stuff still persists around the middle, being the main target of this venture.

Training Summary:

RECONSTRUCTION - Stage 1, July 04 - December O6:

Goals: *Fat loss + *Back & core strength, including flexibility & stretching of back, hips & hamstrings, which were extremely tight, contributing to back problems.

I also worked consistently on a flexibility and back & core strengthening routine almost daily for about 5 years prior to July 04, which has paid huge dividends.

* First 6 months - Nautilus circuit

* Following 18 months - Free weights, 3 & 4-day split, progressed reasonably well with weight. Squats on the Smith machine refused to exceed 40.0kg until about March 06, when the barrier suddenly fell & I started progressing up to 100.0kg by August.

However, '100kg' had a much better ring to it than '90kg body weight' to finish up on the smith machine, and I pushed the limits a bit on that workout. Following that, along with high intensity workouts generally, I got a bit run down & sick with flu, which forced a run of breaks in training during Sept/Oct.

* Last 5 months of 06 - Recovery breaks, and experimented with various workouts at maintenance levels.

Moved to the power cage & started doing 'real' squats, dead lifts, BB rows & good mornings… wow!! Wobbly to start & discovered a whole lotta' new muscles, but soon got into the groove. Squats started right back at 20.0kg bar weight working up to 40.0kg+… not being too ambitious at loading up.

Realising that whole body movements like squats & dead lifts were a whole different ball game, I acknowledge that patience was the key ingredient, and an extended conditioning process was the safest way to go.

I have also developed differently formatted workout sheets on the computer that I vary each month. The latest for the current workout, is a weekly sheet to allow more workout/sets & reps flexibility & data to be recorded.

In addition to bar work, my favourite equipment is dumbells… I used this time to experiment with workout variations to check out the viability of setting up my home 'Iron Room' with basic bench, bars, plates & dumbells.

Thanks for looking in :-))

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv's Training Log Launch - 07
01-07-07 10:34 AM - Post#253106    

>>BTW - I started reading IOL & reading Dave's newsletters (initially wondered what-on-earth I'd struck :-) LOL) - 26 April 04, joined the gym & started training - 12 July 04 on my 60th birthday… (Thanks A Million Dave!!), then gave up stealth bombing & registered for full flight IOL'ing on the 4 July 06 (intentional)… now? ~ slightly addicted<<

NOICE! :~)

01-07-07 10:42 AM - Post#253109    

Nice to see your log Merv.

GO Merv GO GO GO!

"Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy." - Denis Waitley Nelson

01-07-07 03:11 PM - Post#253182    

Hey Merv, great post and welcome to the logs. Look forward to following your progress.

-- JMac's Web Design

01-07-07 05:57 PM - Post#253226    

Excellent.

Nice legs-shame about the face

AussieMerv's Training Log Launch - 07
01-07-07 06:21 PM - Post#253234    

Monday 8 January 07

WALK:
Time: 5.00am, Duration: 20 min
After warm-up, fast pace + increasing speed on the 6 fairly evenly spaced low-inclined sections of the road. It's great to be out to see the sunrise. I stop at the halfway point for stretching calves, quads, hams & outer shin muscle. Experience pain in left shin muscle at times when walking, so am doing some regular works on it.

Felt good after walk, and resisted the urge to get straight into my workout, but fuelled up with breakfast as usual, leaving an hour between workout.

WORKOUT 1: LOWER BODY + SHOULDERS

Time & temp: 7.30am/30C, Duration: Warm-up 10 min, Workout 50 min

Warm-up: Concept2 Rower = 5 min/900m, DB (2kg) rotor cuff stretch = 5 min

Weights Conversion: 1.0kg = 2.2lb.

Lower Body Compound -
* Squat > 5 sets x 5 reps x 22.5kg, Superset w/-
* Standing BB Press > 5 sets x 5 reps x 22.5kg

- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Shoulders -
* Seated Pull-down to chest > 5 sets x 5 reps x 8kg, Circuit w/-
* Alt DB Clean & Press > 5 sets x 5 reps x 8kg
* Lateral DB Raise > 5 sets x 5 reps x 8kg
* Incline DB Press > 5 sets x 5 reps x 8kg

- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Workout notes -
Second week of new routine previously posted - Location: Home gym. Pull-downs deleted till I get some pulleys rigged up.

Cut back from 5x8 to 5x5 after first squat, and weight progression in 2.5kg increments instead of 5kg, energy level down after earlier walk and rower. Maybe slower will take me further… it's a self regulating process… sometimes get carried away & sail right past 5 reps (brain engrained 12,10,8:~)… SWEAT GOOD THO'.

Will play it by ear, but probably won't need to include so much detail in future posts... but I guess want to convey my training habits up front.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv's Training Log Launch - 07
01-08-07 05:40 AM - Post#253344    

Laree -
Couldn't miss the oportunity of putting my appreciation on record right up front.

Nelson, John & Andy - Thanks,
I've got a good feeling about potential progress already from increased workout intensity alone... yes, it has been warm & humid today, but I've been sweating full bore all day today (much more than usual) after this mornings workout.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv&#039;s Training Log Launch - 07
01-08-07 06:13 PM - Post#253640    

Tue 9 Jan 07

Time 6.15am, Temp: 25C

CARDIO: (fasting)
Concept2 rower - 2000m/11min.20sec... incl 3 sprints (increased pace)
Walk - 20 min, incl 6 walking sprints.

Did a Johnny Ray & went "walkin' in the rain" this morning... refreshing, but we need much more of it right now.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-08-07 07:56 PM - Post#253689    

Nice morning you had there, I can't wait for summer to come back our way.....

-- JMac's Web Design

01-09-07 07:21 PM - Post#254115    

Wednesday 10 January 07

CARDIO: (fasting)

Walk - 20 min, incl 5 walking sprints. Time: 5.15am

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK

Time: 8.00, Temp: 26C, Duration: Warm-up 10 min, Workout: 50 min

Warm-up: DB (2kg) rotor cuff stretch, bar squats

Lower Body Compound -
* Squat > 6 sets x 5 reps x 20kg, Superset w/-
* Dead Lift > 6 sets x 5 reps x 20kg
- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Chest & Upper Back -
* Lying DB Press > 2 sets x 5 reps x 8kg, 1 set x 5 reps x 9kg, 2 sets x 5 reps x 8kg, Circuit w/-
* Bent-over BB Row > 2 sets x 5 reps x 25kg, 1 set x 5 reps 30kg, 2 sets x 5 reps x 25kg
* Lying DB Pullover > 2 sets x 5 reps x 8kg, 1 sets x 5 reps x 9kg, 2 sets x 5 reps x 8kg (pair)
* DB Fly > 2 sets x 5 reps x 8kg, 1 set x 5 reps x 9kg, 2 sets x 5 reps x 8kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Workout notes - Rotor cuff work is done initially for stretching/flexibility, adapting a physio muscle release method. Starting with small ROM, gradually increasing each rep to full range, for both lying lateral fly and overhead pullover movements in about 5-6 increments. DB's are held with relaxed grip, & hooked fingers on the outer stretch. A greater ROM can be achieved than a first-time stretch.

This is followed by a few strength sets.

Weights Conversion: 1.0kg = 2.2lb.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-10-07 01:53 PM - Post#254344    

Hey Merv, you got it going on now. Isn't it sweet when the ol' aging process starts kicking into reverse gear? Great log. Informative and very comprehensive.

It's warming up nice for you this summer. 30° C is pretty durn warm for 7:30 AM.

Do you have any digipics of your new Iron Room you can post?

Don

01-10-07 03:56 PM - Post#254380    

Thursday 11 January 07

Time 4.45am, Temp: 24C

CARDIO: (fasting)

Walk - 20 min, incl 6 walking sprints.
Concept2 rower - 2000m/10min.30sec... incl 3 sprints

Don: Thanks mate, yeah - just luv that line about ageing being kicked into reverse gear… it's classic. I'm pretty pleased with progress so far, especially compared with how I was a few years ago, ugghh!! Had no thoughts of taking a bare-belly shot back then, but now sometimes wish I had …BF% from close to mid-30's & now down to just over 20… 15% here we come. As our good mate Nelson would say… YIPPEEE

No 'digipics' yet till I build my dumbell rack, but have got a poster print on the wall saying - 'Shut up and Squat'.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-10-07 07:04 PM - Post#254424    

You got a conecpt 2 SWEEEEET!!!!

That is on my list to buy this summer, I am pretty sure that is something that I would enjoy for cardio. Heck ya get to sit down

-- JMac's Web Design

AussieMerv's Training Log Launch - 07
01-10-07 07:53 PM - Post#254444    

John, just go buy one ... got mine just over two years ago, the best investment… that is, up till the bench & weights arrived on the scene. Rowers probably don't take centre stage & certainly under-acclaimed in today's gym cardio scene last month... but I reckon are right up there among the most effective.

During last half year didn't use it as much as previously, but have started back into it with my new routine, it's a great combo with power walking. A heart rate monitor to use with it is on my list… reads out on rower computer display.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-10-07 08:57 PM - Post#254470    

May I suggest a more portable HRM? That way when power walking evolves to interval sprints, you're covered. It's one fine way to lower bodyfat muy pronto.

Don

AussieMerv's Training Log Launch - 07
01-10-07 09:29 PM - Post#254478    

Thanks Don,

As I understand things, you buy a normal Polar HRM for general use, e.g.: walking etc, and also a receiver unit for the C2 that mounts under the seat rail with a wire connection running up to the C2 display.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv's Training Log Launch - 07
01-11-07 08:06 PM - Post#254776    

Friday 12 January 07

CARDIO: (fasting)
Time 5.30am. Temp: 24C
Walk - 20 min, incl 6 walking sprints.

WORKOUT 3: LOWER BODY + MISC (Light day)
Time: 9.30am Temp 32C Duration: 45min

Lower Body Compound (warm up) -
* Squat > 5sets x 5reps x 20kg, Superset w/-
* Good Mornings > 5sets x 5reps x 20kg
- Constant sets/reps, with bar weight only

Miscellaneous Movements -
* DB Forearm Curls + Extensions > 1set x 20reps x 6kg, 1 set x 10reps x 6kg
* Wrist Roller & Grip > 2sets x 5reps x 10kg
* Self Resisted Neck (in-line & rotary) > 2sets x 10reps both directions.
* Flexibility & Stretching

- Weights Conversion: 1.0kg = 2.2lb.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv's Training Log Launch - 07
01-13-07 07:18 AM - Post#255206    

Wow… it's almost 9.30pm Saturday night and I'm the only IOL user online, along with 318 guests. Had a great workout at the gym this morning, and did my walk late this arvo.

Actually, I woke about 3.25am to hear the kookaburras laughing in the distance (an Aussie bird with a unique laughing call); usually they start at a more reasonable time after 4.00am. I went back to sleep & woke later than planned, so skipped walking before breakfast.

Apart from shoulder muscles reminding me that I haven't done pull-down & seated rows much lately (or was it the chins), I'm feeling good.

From here on my *sets/reps/kg* notations will be abbreviated, instead of as I started out in my intro post.

Another option would be to include my Workout Sheet as an attachment, where daily progression could be added each workout for the complete week. This could either be to replace current info, or weekly supplement to existing posts… any thoughts?

This completes the second week of my new routine, which is generally based on two full body movements + a body split each workout. Have been doing chins while I'm at the power cage. I'm still settling into it & tweaking it as we go, so any suggestions would be welcome.

Saturday 13 January 07

WORKOUT 4: LOWER BODY + TORSO

Time: 9.30am, Temp: Air-con gym… but still broke sweat. Duration: Warm-up 10 min, Workout: 60 min - At gym with power cage & machines

Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up -
* Standing Abs Cable Pulldown > 2x10x35kg, 1x10x40kg, 2x10x35kg, Superset w/-
* Standing Obliques Cable Pulldown > 2x10x35kg, 1x10x40kg, 2x10x35kg (both sides)

Lower Body Compound, Traps & Bi's -
* Squat > 6x5x20kg, Superset w/-
* Shrugs > 6x10x40kg,
* Chins > 4x4xbodyweight
- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Legs, Lower Back & Torso -
* Standing Calf Raise > 2x10x70kg, 1x10x80kg, 2x10x70kg, Superset w/-
* Hyperextension > 5x10xbody weight
* Seated Cable Pulldown > 2x5x35kg, 1x5x40kg, 2x5x35kg, Superset w/-
* Seated Cable Row > 2x5x35kg, 1x5x40kg, 2x5x35kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Workout notes:
Also increased reps from 5 to 10 for calf raise & hypers, will see how it goes… not used to low reps I guess, I usually do up to 20 reps on calf raise.

CARDIO:

Time 5.45pm.
Walk = 20 min.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv's Training Log Launch - 07
01-15-07 12:16 AM - Post#255702    

Monday 15 January 07

Week 3

CARDIO: (fasting)
Time 5.00am.
Walk - 20 min, incl 6 walking sprints.

WORKOUT 1: LOWER BODY + SHOULDERS
Time: 1.00pm, Temp: 32C, Duration: Warm-up 10 min, Workout 50 min

Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up: Back & hip stretch, DB (2kg) rotor cuff stretch

Lower Body Compound -
* Squat > 7x5x20kg, superset w/-
* Standing BB Press > 7x5x20kg
- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Shoulders -
* Seated Pull-down to chest > (no pulleys yet)
* Alt DB Clean & Press 2x5x8kg, 2x5x9kg, 1x5x8kg, circuit w/-
* Lateral DB Raise > 2x5x8kg, 2x5x9kg, 1x5x8kg
* Incline DB Press > 2x5x8kg, 2x5x9kg, 1x5x8kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Workout Notes:
Had 8.00am dental appointment which lasted 3 1/2 hours, ugghh!!, so did not start workout till after 1.00pm.

Did 4 sets of Alt DB Clean & Press before realizing I'd done presses only, so did Clean & Press sets 1-4 again, still getting through in 50 minutes total. Rests between sets was 15-30 sec. My goal for workout time is 45 min. Finished workout with 3x5x21kg Eze-bar curls.

CARDIO: (before meal)
Time 7.00pm.
Walk - 20 min, incl 6 walking sprints.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Edited by AussieMerv on 01-15-07 04:32 AM. Reason for edit: Add 7.00pm walk

Re: AussieMerv's Training Log Launch - 07
01-15-07 04:02 PM - Post#255910    

Tuesday 16 January 07

CARDIO: (fasting)
Time 4.45am.
Walk - 35 min, incl 10 walking sprints.
C2 rower - 2000m/10min.20sec

Increased walk distance for non-workout day, also increased sprint / decreased recovery distances. I felt good after workout yesterday, and walks last night & this morning.

My main objective being fat loss, in addition to muscle gain & metabolism 'stoke-up-&-kick-into -gear', I like to take advantage of increased energy levels when they are are higher... 'cos at times energy can be uggghh.

There are a few different walking routes from here taking 20, 35 & 45 minutes (at fast pace) on slightly undulating terrain. Another walk taking 45 minutes is over a steep hill, plus continuing on an additional track at midway, takes me over a higher & much steeper hill taking about 75 minutes. I may throw one of these in occasionally for variety in a non-workout day.

However, my current approach is to do shorter distances with greater intensity, with the option of doing 2/day, i.e: morning + evening, to increase the distance.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Edited by AussieMerv on 01-15-07 06:38 PM. Reason for edit: energy levels

01-15-07 10:29 PM - Post#256056    

GO Merv GO GO GO!

"Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy." - Denis Waitley Nelson

AussieMerv's Training Log Launch - 07
01-16-07 07:59 PM - Post#256456    

Wednesday 17 January 07

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 9.00am, Temp: 30C, Duration: Warm-up 10 min, Workout: 40 min

Warm-up: DB (2kg) rotor cuff, & hip stretch

Lower Body Compound -
* Squat > 7x5x20kg, Superset w/-
* Dead Lift > 7x5x20kg
- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Chest & Upper Back -
* Lying DB Press > 2x5x8kg, 2x5x9kg, 1x5x8kg, Circuit w/-
* Bent-over BB Row > 2x5x25kg, 2x5x30kg, 1x5x25kg
* Lying DB Pullover > 2x5x8kg, 2x5x9kg, 1x5x8kg (pair)
* DB Fly > 2x5x8kg, 2x5x9kg, 1x5x8kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Workout notes - Good workout, drink water & sweat plenty... but energy level a bit average. Had only 10 minute walk early this morning because of time schedule, but have a mountain bike ride planned for later today.

Weights Conversion: 1.0kg = 2.2lb.

Mountain bike ride - Because my mate had car problems, we had last minute change from the state forest near where I live, to bushland near his place. Man, we're talking real steep terrain... real mountain biking!!

Rode (& dragged bikes back up steep rough track) for approx 2 hours, starting 3.00pm. Quads felt it after this morning's squat routine. Sleep will be sweet tonight, starting in about 5 minutes flat

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Edited by AussieMerv on 01-17-07 06:22 AM. Reason for edit: Bike ride

Re: AussieMerv&amp;#039;s Training Log Launch - 07
01-17-07 07:48 AM - Post#256541    

• AussieMerv Said:

Thank you for putting that conversion in there!!! i've actually got a page bookmarked so i can convert myself; this way, i dont have to look!

and, holy mountain, BatMan!!! you did leg work AND mountain biking in the same day??? Yeow!!

"The only time success comes before work is in the dictionary..." Karen (R)

Re: AussieMerv's Training Log Launch - 07
01-17-07 09:36 PM - Post#256767    

Hi Karen:
Yeah… squats, deads & bike on same day… thanks for the reminder, much deep controlled breathing was employed to mask the pain, LOL.

My Irish mate Mike bought a mountain bike late last year and we'd planned/cancelled a ride a few times... it happened yesterday for a couple of reasons… Mike is going overseas next week - with yesterday being the only day available, but more importantly, I reckoned it would be best to do it *before* massage on Friday arvo'...

Thursday 18 January 07

CARDIO: (fasting)
Time 6.45am. Temp:
Walk - 35 min, incl 6 walking sprints ~ w/- dampened intensity this morning??

WORKOUT 3: LOWER BODY + MISC (Light day)
Time: 8.00am Temp 29C Duration: 50 min

Lower Body Compound (warm up) -
* Squat > … ugghhh!!
* Good Mornings > 5x5x20kg
- Constant sets/reps, with bar weight only

Miscellaneous Movements -
* DB Forearm Curls + Extensions > 3x10x6kg, superset w/-
* Wrist Roller & Grip > 3x10x10kg -
* Self Resisted Neck > 3x10 (in-line & rotary x both directions)
* Hand Gripper > 3x10
* Flexibility & Stretching

Workout notes:
Squats were ditched due to 'effects' of yesterdays mountaineering endeavours. Did a few sets of non-weighted stiff leg Good Morning stretches before and after weighted Good Mornings…

Forearm curls & extensions are done seated, extensions with forearms supported on knees. Wrist roller is improvised a with smooth 25mm (1 inch) dia broom handle supported between a stack of 4 wide mag wheels & tyres one side and a spare wheelie bin on the other. Reps include winding up, and back down… with a rope length of 750mm (2' 6"), which becomes a grip challenge when the handle gets smoother with use, and also keeping it in position & not rolling away… make forearms burn. My planned squat cage will provide a much better set-up for this later on.

Self-resisted neck strengthening movements are from my first early 60's BB course. Flexibility & stretching is a floor routine involving lower back, hip, ham & abs stretch, rotation & strengthening movements.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv's Training Log Launch - 07
01-18-07 04:22 PM - Post#257056    

Friday 19 January 07

CARDIO: (fasting)
Time 5.30am. Temp: 25C
Walk - 40 min, did a few faster sections, but pain in muscle on the outside of left shin slowed me up a bit.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-18-07 06:55 PM - Post#257118    

HAHAHA!!!...Nothing like a little mountain biking to kick your butt. I do some riding around here, last time we were out I thought I would show off for the kids and took a big old jump only to become a "booger eater" on the other side. Kids came running up to see if I was okay and all I could do was wheeze out some words and ask them how it looked cause it was sure feeling pretty darn good.....

-- JMac's Web Design

01-18-07 06:56 PM - Post#257119    

Shin splints?

-- JMac's Web Design

01-18-07 07:32 PM - Post#257133    

Thanks John,

This happens unpredictably for no apparent reason. A while back I started doing stretching by rolling up onto the outside of both feet with feet turned in & toes tightly curled, which stretches down the outside of the shin.

This relieves it but not a total cure. I also massage it prior to or after walking some days. Any more clues for fixing it up??

I can go days or weeks without a problem, then it hits. Then again... my walking is not exactly a casual stroll, (i.e. fast & faster) LOL

BTW: Is there are a better description for this than 'walking sprints'? ... not to be confused with running.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-18-07 08:29 PM - Post#257161    

Check back in my log a bit as well as search for insoles. There is a guy on here "jej" that can help give some insight on the shin splints, insoles, shoes and walking. You might just want to try a pair of nice insoles and see if that helps, worked for me but your mileage may vary....

Nice weather your having there...we have been frozen under a bit of ice here and today if finally started thawing out....I hate winter...

-- JMac's Web Design

01-18-07 08:37 PM - Post#257166    

I heard my name - - and scrolled back to see what the symtpoms were, but did not find the details. Got a running/walking injury to talk up?
jej

AussieMerv&#039;s Training Log Launch - 07
01-18-07 08:42 PM - Post#257169    

Thanks jej for popping in.

From above:

"Walk - 40 min, did a few faster sections, but pain in muscle on the outside of left shin slowed me up a bit."

This is what I love about this place, the knowledge breadth and depth is incredible....

Oh by the way Merv is in Oz so we may have a little time drift here....

-- JMac's Web Design

01-18-07 08:53 PM - Post#257171    

Thx, jmac.

Merv - can you give more detail on where the pain is? I am no expert, but I have injured everything you can injure by running and walking, so have bruises to share.

Does it numb out after a while?

Did your faster walking have you sort of slapping your feet down? Did some faster stuff on a downhill?

Was the surface hard?

Does it hurt if you straighten your leg and curl your toes and contract the shin muscles?

I forgot about the time warp to Oz. I am in Calif. I'll check back in a while.

jej

Re: AussieMerv's Training Log Launch - 07
01-18-07 09:52 PM - Post#257187    

Thanks jej & jmac,

Thanks for the feedback. I remember seeing reference to shin splints on John's log, but wasn't sure if what I had fitted. I'll give the insoles a go if that's the solution.

On some days I get fairly intense muscle pain down outside of the left shin when walking. When it happens, periodic stretching during the walk (as described above) will ease it slightly, but not make it go away. It doesn't happen every time on cardio walking & not when just moving around with daily activity. The left leg only is affected.

To fill you in on detail, I do what might be called power walking, or walking at a fairly fast pace, with intervals of increased pace and intensity. My shorter 20-minute walk on training days has 6 faster paced segments, which are a bit longer in distance than the slower segments. Longer 35 & 45-minute walks on non-training days have 10 or so 'sprint' segments. (I know this is known as 'Fartleck'?… but can it also be referred to as 'Intervals'?)

I've been working on shorter & more intense cardio, i.e: 35 min walk (max 45 min) + 10-15min C2 rower for fat burning while trying to avoid depleting enerygy levels.

Thanks for your help guys… this shin thing becomes an annoying /inhibiting factor in achieving greater intensity with my cardio. My next move is to start logging heart rates etc, and bump it up a notch or two, but this is holding me back.

John, what's this about time drift? … here right now it's 12.45pm Friday.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-18-07 10:09 PM - Post#257192    

So what your telling me is that your living in my future right now?

-- JMac's Web Design

AussieMerv's Training Log Launch - 07
01-18-07 10:42 PM - Post#257206    

JEJ,

Answering your questions -

Q. Merv - can you give more detail on where the pain is? I am no expert, but I have injured everything you can injure by running and walking, so have bruises to share.
A. Full legth down the outside of the left shin bone, radially in about the 10-12 o'clock position.

Q. Does it numb out after a while?
A. When it's really bad, like 'hobbling' home (but still trying to keep some pace) at the end of a walk, it does get a bit numb

Q. Did your faster walking have you sort of slapping your feet down? Did some faster stuff on a downhill?
A. The terrain is fairly flat, but slightly undulating. Slapping feet down might describe the worst case senario as in previous answer, when pain is greatest & there's a slight loss of complete control of the foot because of pain intensity.

Q. Was the surface hard?
A. Mostly walk on the bitumen road surface. Also, being mostly early morning and a quiet street, I walk along the level centre crown of the road, so as to avoid hip roll of and uneven surface. Sometimes walk on the grass/lawn beside the road for softer surface, but cant do that all the way.

I wear good quality Asics.

Q. Does it hurt if you straighten your leg and curl your toes and contract the shin muscles?
A. If you mean as in the stretching I've described earlier, yes, I feel the pain, but is not made a lot more accute by doing this.

I forgot about the time warp to Oz. I am in Calif. I'll check back in a while.
The east coast of Ausieland is 18 hours ahead of west coast USA. Andy is in same time zone down south, & ausmike in South Australia is another 30 minute behind in time.

At age 62.5, I'm surprised there's hasn't been more serious stuff (or injuries) show up with the body mechanics after 2 1/2 years training... yet not denying a few of the usual aches etc. Altho' I'm playing it safe with my back (check out history), but I'm really pleased with how it's performing. Just need to get that BF% down.

I've come from about 35% down to 20% in just over two years, but now need to drop it down lower as part of treatment for BPH problems. Fix that up & we'll be flying

The reason for starting an IOL log was to get some expert guidance with my training, so thanks for the input. IOL has been great.

Thanks jej

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-19-07 09:30 AM - Post#257292    

Merv

0630 am California time.

That is shin splints, most likely. Untreated, it will mess with your training. It can evolve into a stress fracture, and may have done so already. The fact its in one leg only is troublesome - as your notes show, you are aware of the effects of footstrike and a crowned surface. Possible you have some uneveness between left and right foot/leg to account for the injury being to one leg only.

Treatment is rest, more rest, cushioning [softer surface, softer shoes], more flexibility in achilles/calf. It helps to lighten the load - whether body weight or added weights, so if you are using a weight vest or a weighted pack or whatever, knock that off for a while. Pain relief with NSAIDs like naproxen may help to get you started on healing.

Prevention is slower increases in pace/milage.

It can take a long time to heal once you are into a pain cycle as you now are. A very long time.

Here is a pretty good article to get you started.
http://www.rice.edu/~jenky/sports/shin.html

For now, running will be a bad thing, running downhill worse. Walking slowly may be OK, walking fast will likely make things worse. Climbing may not hurt as much - walking up stadium stairs may not bother you much. Pulling a sled may not hurt as much, either.

You have good shoes - maybe add a soft insole, maybe find a soft walking surface - grass or an all-weather track. If it were me, I'd give it a rest of a week, then test it on a short walk. If no pain, add a few minutes PER WEEK to your milage. Like add a mile PER WEEK as you build back up. This slow build up will harden the muscle and bone. Maybe, your left foot is pronating more than the right and an insert to correct that will help. This kind of insert will have a firm arch support you use in place of te ones that came with your shoes. Might be you need a different model of Asics for more stability/motion control. Might be you need to replace your shoes more often. In mine, the cushioning is gone long before the tread is worn out. I'd knock off the speed work until the pain is entirely gone.

If the week rest did not fix it, maybe some medical attention is needed to see if you have a stress fracture. They do not do much to treat these in the leg, but will tell you to keep off it for a while. Again, if you seek medical attention, have them measure your leg length to see if one leg is a fraction of an inch shorter. fix that with a small heel pad if needed.

Oh - and the fartlek/interval distinction - its all very similar. Intervals are generally thought more structured, on a track, times and measured. Fartlek is just as you describe. You have an excellent cardio program going. I sure hope injury does not derail it.

jej

Re: AussieMerv's Training Log Launch - 07
01-19-07 08:44 PM - Post#257604    

Saturday 20 January 07

CARDIO: (fasting)
Time 4.45am. Temp: 25C
Walk - 25 min, used insoles in Asics & walked at a steady pace, taking a bit longer than usual.

WORKOUT 4: LOWER BODY + TORSO

Time: 7.30am, Temp: Air-con gym + turned on fan to move the air 'cos it wasn't all that cool… Duration: Warm-up 10 min, Workout: 50 min - At gym
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up -
* Standing Abs Cable Pulldown > 2x10x35kg, 2x10x40kg, 1x10x35kg, Superset w/-
* Standing Obliques Cable Pulldown > 2x10x35kg, 2x10x40kg, 1x10x35kg (both sides)

Lower Body Compound, Traps -
* Squat > 7x5x20kg, Superset w/-
* Shrugs > 7x10x40kg (2x20kg dumbells),
- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Legs, Lower Back, Torso & Bi's -
* Standing Calf Raise > 2x10x70kg, 2x10x80kg, 1x20x70kg, Superset w/-
* Hyperextension > 5x10xbody weight
* Seated Cable Pulldown > 2x5x35kg, 2x5x40kg, 1x5x35kg, Triset w/-
* Seated Cable Row > 2x5x35kg, 2x5x40kg, 1x5x35kg
* Chins > 1x4xbw, 1x3xbw, 2x4xbw 1x3xbw
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Cool down -
* Standing Abs Cable Pulldown > 3x10x30kg, Superset w/-
* Standing Obliques Cable Pulldown > 3x10x30kg (both sides)

Workout notes:
Felt good about this workout…additional reps added to last set on calf raise, moved chins to tri-set with seated with rows with similar reps progression, maybe will keep adding reps instead of weight. Unlike last week there was low population at the gym, so was able to tighten up rests between sets, some following straight on. Standing calf raise and hyper are at opposite ends of the gym, providing a walk between sets.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

AussieMerv's Training Log Launch - 07
01-20-07 12:04 AM - Post#257634    

Thanks jej for the helpful info,

I think maybe we're still doing 'catch-up' from way back before I started training, when my back and legs were extremely tight and closely linked to my past back problems. This took years to stretch out & free up, and I'm grateful to have been able to achieve reasonable flexibility, but there's most likely more to attend to, which has surfaced under higher intensity.

While my walking shoes are fairly new, 'getting the extra mile' out of the old ones for knock-around work may be a factor.

Re unevenness, I have just checked both my old and new Asics for wear, which are both the same Gel 210 TR's with identical tread. The newer ones have very slight wear to the ball of the foot, which is almost even to LH & RH, with minimal extra wear on the RHS. The old ones, which are very worn, reflect the same pattern. My shoes also wear on the rear outside corner of the heel. It's definitely time for the old pair to be binned… pronto… after I get mechanical function & leg length checked.

However I totally agree about your advice on rest. I recently discovered an extremely painful nerve (like on fire if kneeled upon), on the outside bottom corner of the right kneecap, from punishing my favourite *kneeling* ab & oblique pull downs… Had no choice to come up with a way to do them standing.

Sports insoles sent by our mate Andy with the DD movie before Xmas were fitted for this mornings walk, which was done at a much reduced pace with no problems. I'll now give it a trial to delete/limit walking and pace for a while (then take to the grass), and increase C2 rower use…

Funny you mention the sled, I was going to make one later on, but may try improvising… I recently heard about one really tough old bloke even dragging a *log* around the fence line of his farm, the spectacle of which causing a traffic spin-off on the nearby highway… and much laughter down here on the other side of the planet...

BTW: Andy from Melbourne Town manufactures some great products… thanks mate.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-20-07 10:51 AM - Post#257681    

Merv
Sounds like you have it well in hand. Good luck.
jej

01-20-07 06:33 PM - Post#257782    

Your doing great Merv, keep up the good work buddy.

Was nice chatting with you today.

"Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy." - Denis Waitley Nelson

Re: AussieMerv's Training Log Launch - 07
01-21-07 10:44 PM - Post#258036    

Sunday 21 January 07

Week 4

CARDIO: (fasting)
Time 5.00am,
Walk - 25 min @ normal walking pace
- Went for walk right after the inaugural 3am (uuggh) IOL chat with Chris… then went back to bed & slept for an hour or so… didn't get much sleep before 'cos I knew I had to wake at 3 w'out an alarm… but it was worth being there…

...thanks Laree, Chris & all involved, IOL ROCKS.

Monday 22 January 07

CARDIO: (fasting)
Time 5.30am.
Walk - 25 min @ normal walking pace. Will be giving power walking a big miss till pain down the left shin gets fixed up. Will try out a mixture of regular walking generally on workout days, with C2 rower on non-workout days. Just luv to walk early morning around sunrise or before.

Will also start using rower for workout warm-up / cool-downs.

WORKOUT 1: LOWER BODY + SHOULDERS
Time: 10.30am, Temp: 34C, Duration: Warm-up 15 min, Workout 30min, Cool down 5min,
Water: 1.5litres during w.o., Music: FM Country

Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up: C2 rower 1000m/5min 10sec, back & hip stretch, abs & pelvic floor work, DB (1kg) rotor cuff stretch. Cool-down: C2rower 1000/5min 20sec.

Lower Body Compound -
* Squat > 8x5x20kg, Superset w/-
* Standing BB Press > 8x5x20kg
- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Shoulders -
* Seated Pull-down to chest > (no pulleys yet)
* Alt DB Clean & Press 1x5x8kg, 3x5x9kg, 1x5x8kg, circuit w/-
* Lateral DB Raise > 1x5x8kg, 3x5x9kg, 1x5x8kg
* Incline DB Press > 1x5x8kg, 3x5x9kg, 1x5x8kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Workout Notes:
Kept rest times fairly tight @ 10-15 max between sets & 15-30 max between super & tri-sets / circuit, getting through workout in just under 30 minutes… much perspiration produced + well worked shoulders.

Rower warm-up started at slow pace building up to mid-way point, and then did about 3 short sprints in 2nd half & tapering off at the end. Cool-down started at reasonably fast pace with heart rate being high at end of workout, building up faster to mid-way then during 2nd half tapered off gradually to slow pace to the end.

Workouts in my new home IRON ROOM are getting better each day, as I am able to give priority to timing and intensity without distraction & having full use of equipment & play my own music... today being probably the best workout to date.

My current workout routine is designed around my basic tools - adjustable bench, bars, plates & dumbells + C2 rower x 3 days through the week (power cage coming later), then go to the gym weekends...

Without a power cage, I've gone back to the lighter weights / higher intensity approach… with every squat or similar movement also requiring the bar being lifted from 4" floor blocks, with a clean & jerk and/or OHP... done to form.

All this should hopefully give the BF% a decent 'kick in the guts'… literally.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-22-07 10:18 PM - Post#258414    

OMG! This is fabulous WOOHOO YEEHAW YAHOO!

Lets cheer on Merv GO Merv GO GO GO!

"Goals provide the energy source that powers our lives. One of the best ways we can get the most from the energy we have is to focus it. That is what goals can do for us; concentrate our energy." - Denis Waitley Nelson

Re: AussieMerv's Training Log Launch - 07
01-23-07 07:57 PM - Post#258782    

Tuesday 23 January 07

CARDIO: (fasting)
Time 5.30am.
C2 rower > 2000metres/10min.45sec. Intended to do 3000m, but energy a bit low.


Wednesday 24 January 07

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 9.00am, Temp: 34C, Duration: Warm-up 15 min, Workout 40min, Cool down 5min,
Water: 2.0litres during w.o., Music: FM Country

Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up: C2 rower 1000m/5min 10sec, back & hip stretch, abs & pelvic floor, DB (1kg) rotor cuff stretch

Lower Body Compound -
* Squat > 8x5x20kg, Superset w/-
* Dead Lift > 8x5x20kg
- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating

Chest & Upper Back -
* Lying DB Press > 1x5x8kg, 3x5x9kg, 1x5x8kg, Superset w/-
* Bent-over BB Row > 1x5x25kg, 3x5x30kg, 1x5x30kg
* Lying DB Pullover > 1x5x8kg, 3x5x9kg, 1x5x8kg (pair), Superset w/-
* DB Fly >1x5x8kg, 3x5x9kg, 1x5x8kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Cool-down: C2rower 1000/5min 05sec. Started fast with heart rate high after workout, backed off, then two sprints before tapering off to finish.

Workout notes -
Rest times @ 10-15 max between sets & 15-30 max between squats & deadlifts, and minimal rest between movements in supersets for remainder, extra time being taken between completed supersets to get water etc. Workout felt great.

Rower before & after is effective to get circulation going. Not having used it much lately, I'm doing short runs with the intention of gradually building up again. In the past, I was doing between 15-45 minute interval rows. One hot Saturday night I did 1hour 20minutes… got it really cranked up & just seemed that the longer I went, the better I felt… however, with what I have learned since, that will probably never be repeated.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-23-07 09:20 PM - Post#258805    

Merv

Love the log and the workouts. I may have to start doing your format, it is so easy to look at and see what you did for each body part.

Sounds like it is as hot there in the summer as it is here in Virginia. I didn't think it was possible anywhere was this hot.

One thing to consider, maybe go heavier on leg stuff. Doing legs heavier seems to have gotten my metabolism revved up some. Not sure if it would help, just throwing it out there. Maybe some people who really know can address it...Chris Mc, DonB, etc

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

01-23-07 09:54 PM - Post#258824    

Your looking good Merv and Mike brings up a good point, start bringing the weight up on the squat and the deads and that will help rev the metabolism. Keep challenging the muscles with a little more and a little more.

-- JMac's Web Design

01-23-07 10:52 PM - Post#258845    

Hey Merv, nice talking to you in chat. I like Wickeds suggestion, don't do squats and deads on the same day. Fries the back, and you should be able to push more weight. Supersets on the other stuff is good, but you will get the body really reved up simply doing squats or deads, just not together. My 2 cents. Good lifting!

What we've got here is... failure to communicate. Some men you just can't reach.

AussieMerv's Training Log Launch - 07
01-23-07 11:47 PM - Post#258858    

Thanks Mike, John & all,

I'm really glad of the input, & am aware of what you're saying.

After hitting 100kg (220lb) on smith squats August 06, then converting to power cage I worked with bar weight up to 50kg till year end, mastering my squat technique.

With this new routine being my first break away from 12,10,8,6 reps format, I came up with combining FULL BODY with SPLITS in the same workout, while using a dual reps format... good idea or not?...

I'm open & looking for comments on my training, being the main purpose of starting this log. I can easily modify as I go.

My aim is full body functional strength, flexibility & fat loss etc, while getting the ol' metabolism cranked up for reasons previously stated... and attempting to use intensity to achieve it.

While understanding that heavier weight would better for metabolism etc, I've started back at the beginning to do a conditioning phase for full body workouts, and take care of any weak links... & starting at the bottom also gives me a lot of room for progression, LOL.

More blood tests (incl T & E) & scan are planned within a month or two, so want to do everything I can to maximize improvement. Also, diet & supplements re hormonal balance has taken a lot of reaseach & experimenting.

I'm also working without a power cage or rack for days 1 - 3... just me & the bar, and at times my energy level is not all that brilliant, so didn't want to crash. I didn't want to repeat the crash & burn I experienced after those 100kg squats last winter when I got run down, but was trying to build up my system.

BTW - I was previously doing fly's & presses @ 15 - 17.5 kg (28.5lb), bent DB rows @ 20kg (44lb).

All suggestions greatly appreciated... hope this fills in some gaps.

Cheers, Merv

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

AussieMerv's Training Log Launch - 07
01-24-07 12:07 AM - Post#258862    

• sweatn Said:

Thanx Kris,

Yeh, thought I might cop some flack from that, can easily change it around. It's been OK working light for to start with... just working myself into a new training regime.

Squats & metabolism etc - that's why I do them each day (3xweek now)... just luv 'em.

What do you think of the dual set/reps format? The one used for squats, i.e.: add set each week for 6 weeks then increase weight is a modified Hepburn that Andy is/was using for pressing. I'd like to get more info on it, but can't find it on the internet.

Got some early 60's mags, one with an article by Doug Hepburn, but no specific mention of that.

Hey mate, hope you didn't misunderstand my tongue-in-cheek comment about reading on chat, but I reckon your comment on the Home Gym thread re your request for pictures (intead of reading) was a classic, LOL.

Merv

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv's Training Log Launch - 07
01-24-07 06:45 AM - Post#258890    

How's this for another option -

Modify the current workouts to a two day Full Body + Split, and the miscellaneous light day in my basic home gym, then throw in a once/week 'big bang' Full Body done at 'the gym' with the power rack on the weekend.

It would look like this, with progression & weight as per my current routine for Day 1 - 3, then Day 4 'Go Heavy' day -

Day 1 > Full body + split
Day 2 > Full body + split
- Day 1 & 2: squats/full body - low kg @ 5-10 sets x 5 reps progressively adding sets over 6 weeks then add weight

Day 3 > Miscellaneous: forearm, grip, flexibility etc

Day 4 > Back to basics heavy full body, i.e: 3 or 4 movements.
- Day 4: squats etc - heavy kg @ 5 sets x 5 reps, progressively adding weight

I guess I'm trying to cover all bases, and strike a balance with my training to include conditioning & forearm/grip work.

Weights on Day 2 could be increased when I get to improvise a rack. This would also tide me over till I get a power cage here.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo