AussieMerv
Total Posts: 6668
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Tuesday 25 January 07
CARDIO: (fasting)
Time 4.45am. Temp: 28C & humid
Walk > 25min @ moderate pace
C2 rower > 2000metres/10min.20sec
Swim > 100 metres (10 laps x 10.4m pool)
- Followed by a cold shower… but am now sitting here at the computer having oats etc, dripping perspiration at 6.30am. Please send us some snow, LOL  
"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
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AussieMerv
Total Posts: 6668
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Friday 26 January 07 - Australia Day
CARDIO: (fasting)
Time: 5.30am. Temp: 30C
Walk > 30min @ moderate pace
- No problems with shin pain this week since maintaining slower walking pace, might keep it up next week to make sure. Thunderstorm last night & very humid yesterday and today.
Ammendment: Yesterday's cardio entry was for Thursday 25 Jan
Time: 2.30pm Temp 33C
Swim > 100 metres (10 laps x 10.4m pool)
"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
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Edited by AussieMerv on 01-26-07 04:35 AM. Reason for edit: add swim
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jej
Total Posts: 4679
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Friday 26 January 07
CARDIO: (fasting)
Time 5.30am. Temp: 30C
Walk > 30min @ moderate pace
- No problems with shin pain this week since maintaining slower walking pace, might keep it up next week to make sure.
Good. Do that.
jej
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AussieMerv
Total Posts: 6668
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jej, thanks for calling by,
As you can see from Wednesday's entry, I've also started back on the rower to make up for power walking slow-up.
Although having not much aerobic value, the slower walk early morning gets the body functioning & I'm a bit addicted to hitting the road at sunrise.
I give the shin muscle a good massage with Rapigel before walking... it's meant for horses & racing dogs, but predominantly used by arthritics, athletes & footballers 
"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
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jej
Total Posts: 4679
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jej, thanks for calling by,
As you can see from Wednesday's entry, I've also started back on the rower to make up for power walking slow-up.
Although having not much aerobic value, the slower walk early morning gets the body functioning & I'm a bit addicted to hitting the road at sunrise.
I give the shin muscle a good massage with Rapigel before walking... it's meant for horses & racing dogs, but predominantly used by arthritics, athletes & footballers
I use a C2, too. When conditions preclude walking, it gets a lot of use. I use it for a warmup, too. Great tool.
I don't minimize the value of even slow walking. Its the best recovery I know. Its good enough cardio if you go long enough.
jej
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AussieMerv
Total Posts: 6668
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Saturday 27 January 07
CARDIO: (fasting)
Time 4.45am. Temp: 28C
Walk > 25min @ moderate pace
WORKOUT 4: LOWER BODY + TORSO
Time: 8.00am, Temp: 34C outside, air-con gym. Duration: Warm-up 10 min, Workout: 60+ min
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up -
* Standing Abs Cable Pulldown > 1x5x35kg, 3x5x40kg, 1x5x35kg, Superset w/-
* Standing Obliques Cable Pulldown > 1x5x35kg, 3x5x40kg, 1x5x35kg (each side)
Lower Body Compound, Traps -
* Squat > 8x5x20kg, Superset w/-
* Shrugs > 8x10x40kg (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
* Squat > 5x45kg, 5x50kg, 5x55kg, 5x60kg (132lb) - additional to regular
Legs, Lower Back, Torso & Bi's -
* Standing Calf Raise > 1x10x70kg, 3x10x80kg, 1x20x70kg, Superset w/-
* Hyperextension > 5x10xbody weight
* Seated Cable Pulldown > 1x5x35kg, 3x5x40kg, 1x5x35kg, Triset w/-
* Seated Cable Row > 1x5x35kg, 3x5x40kg, 1x5x35kg
* Chins > 5x3xbw
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
Workout notes:
Started out feeling sluggish & lousy after the last few days working outside in heat & humidity, reduced sets on ab & oblique cable pulls. However I got cranked up & going great towards the end of squats/shrugs superset, but dropped chins back to 3 reps/set because of the longer workout.
Squats -
In my intro posts to this log, I said that I went for the first 18 months not able to progress past 40kg on smith squats  … but within a few months broke the barrier to hit 100kg by August 06 , followed by a few months of going back to basics to learn & gain competency with bar squats, deads etc, limited to 20-40kg… a whole new ball game.
Starting this new routine of full body and compounds, my gut feeling was that in the initial stages at least, I needed some conditioning with low weight/high intensity workouts before starting to load up.
But following suggestions by Mike & John this week that I should increase my weights, this morning I loaded up the bar for a second round of squats to test the waters.
After the first 4 weeks of squats 3-4 times/week at low weight + high intensity, today I did 4 additional sets ~ starting at 45kg & reaching 60kg without much effort at all... It would appear that this conditioning process is paying off.
Workout Tune-up -
My original intention in designing my new full body 3-day/week full body routine was to -
1. Do squats each workout, while also provide adequate conditioning at the start of a new training regime.
2. Build in variety by using different sets/reps/kg progression formats for squats etc, and the other body parts within the same workout.
3. Include an extra day to take care of miscellaneous stuff like forearm, grip, flexibility etc (possibly add sled pulls, punch bag etc later)...
...as a breakaway from the tired ol' 4-day split/12,10,8,6 regime of the last couple of years.
It's time to kick it up a gear by including some heavier segments to Day 4, when I get to use the power rack at the gym.
These additional heavier squat sets seem a good start, possibly done with the 5x5 sets/reps/kg format... seated pull-downs & rows can be dropped.
With "a little help from my friends" we'll get this show on the road... so all comments & suggestions are very welcome.
"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
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AussieMerv
Total Posts: 6668
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Sunday 28 January 07 (Sunday pm in lieu of Monday am)
Week 5
WORKOUT 1: LOWER BODY + SHOULDERS
Time: 6.00pm, Temp: 29C, Duration: Workout 35min
Warm-up 20min, Cool down 5min, Water: 2.0 litres during w.o + protein shake before & after.
Music: FM Country
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up: C2 rower 1000m/5min 55sec, back & hip stretch, abs & pelvic floor, DB (1kg) rotor cuff stretch, C2 rower 1000m/5min 12sec
Lower Body Compound -
* Squat > 9x5x20kg, Superset w/-
* Standing BB Press > 9x5x20kg
- 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, 4x5x9kg, tri-set w/-
* Lateral DB Raise > 1x5x8kg, 4x5x9kg,
* Incline DB Press > 1x5x8kg, 4x5x9kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
Cool-down -
* EZ - Bar Curls > 5x5x21kg
CARDIO:
Time 7.00pm.
C2 rower - 2000/10min 18sec.
Walk - 22min @ varied moderate pace.
Workout Notes:
Done with minimal rests, this workout was completed in 35 minutes compared with 30 min last week... even with the added Squat/Press superset, and the extra EZ-bar curls.
Rower warm-up was done in two 1000 metre segments, the first done at fairly constant/moderate pace after warm-up… the second done at 100metre intervals at fast & slower pace generally throughout, except for the first interval pace at 1min 45sec/500metres, and the last which spiked to 1min 36sec/500metres... & ready for take-off.
This was followed by a slow cool-down for the last 200 metres, which actually extended with slower 'paddling' for a further 200metres to allow the heart to normalize after the last fast spike near the end.
I'm becoming conditioned to the rower again after a long break… pace on the rower is also easier after a prior warm-up session or a workout.
Even though I did Monday a.m. workout tonight, I still feel OK after the workout plus cardio. These are usually done separately, limiting workout or cardio times to 45 minutes maximum… but ready for bed 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
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Sweatn
Total Posts: 9275
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01-28-07 12:53 PM - Post#260376
Hey Merv, looking good. One suggestion, ditch the E-Z bar for curls, good for reverse, but not so much for building bi's unless it's an injury thing. They don't supinate (turn palm up) enough. Over and out.
What we've got here is... failure to communicate. Some men you just can't reach.
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AussieMerv
Total Posts: 6668
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Sweatin say: Hey Merv, looking good. One suggestion, ditch the E-Z bar for curls, good for reverse, but not so much for building bi's unless it's an injury thing. They don't supinate (turn palm up) enough. Over and out.
Kris, I picked it up at the end just to finish off, & 'cos it was looking lonely... but do y' mean to say that I spent $$ on an EZ-bar for nothing? LOL. 
"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
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AussieMerv
Total Posts: 6668
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Monday 29 January 07
CARDIO: (fasting)
Time 6.00am. Temp: 29C + humid
Walk - 20 min @ varied moderate pace
C2 rower - 2000metres/10.00minutes spot on, done @ 100 metre intervals between 1 min 40sec/500m and 1 min 15sec/500m
Time 6.30pm. Temp: ?
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
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Edited by AussieMerv on 01-29-07 06:05 AM. Reason for edit: added: 6.30pm walk
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gizmonel
Total Posts: 2451
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AussieMerv
Total Posts: 6668
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ROFL... bud, you're a character
"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
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AussieMerv
Total Posts: 6668
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Tuesday 30 January 07
CARDIO: (fasting)
Time 6.30am. Temp: 30C
Walk - 20 min @ varied pace
C2 rower - 1000metre/5min 20sec
"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
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Andy Mitchell
Total Posts: 5269
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Which flavour BBlend do you like best Merv
Nice legs-shame about the face
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AussieMerv
Total Posts: 6668
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YES!!
Edit: Both taste great, but I usually buy Vanilla... can add choco' later.
"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
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Edited by AussieMerv on 01-29-07 11:11 PM. Reason for edit: No reason given.
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AussieMerv
Total Posts: 6668
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Wednesday 31 January 07
CARDIO: (fasting)
Time 5.30am. Temp: 31C
Walk - 20 min @ varied pace
WORKOUT 2: LOWER BODY + CHEST + UPPER BACK (fasting)
Time: 6.00am, Temp: 34C & humid, Duration: Warm-up 5 min, Workout 40min, Cool down 15min,
Water: 1.5litres during w.o, & protein shake before,
Music: FM Country
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up:
Done soon after 20min walk ~ Back & hip stretch, abs & pelvic floor routine, DB (1kg) rotor cuff stretch
Lower Body Compound -
* Squat > 9x5x20kg,
* Dead Lift > 9x5x20kg
- 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, 4x5x9kg, Quadset w/-
* Bent-over BB Row > 1x5x25kg, 4x5x30kg
* Lying DB Pullover > 1x5x8kg, 4x5x9kg (each hand)
* DB Fly >1x5x8kg, 4x5x9kg
- 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 - 1000/4min 50sec. Went hard after workout, pace varying between 2.05min/500metres & 2.30min/500metres @ 150-200metre intervals & wind-down for the last 200metres.
Swim - 50 metres... done for all who are experiencing cold weather.. BBBRRR..snow, ice & wind chill factor right now
Workout notes -
Tried today's workout before breakfast straight after the walk & felt OK. I have worked out early without food in the past, but over the last year or so I have taken to fuelling up first. The shin is behaving with walking at a steadier (but brisk) pace without fast sprints, & keeping to the grass about 50% of the distance. The C2 Rower has replaced interval sprint walking
Next week will complete the first 6-week conditioning cycle of this routine, where weights will be increased on the lower body movements, as will the starting weight for the upper body for Day 1 & 2.
I'm currently working on a revised routine, where Day 4 will be upgraded to a basic full body heavy day at the gym...  The DL will be removed from Day 2 (now being done with squats), & will replace squats on Day 3, with some other changes not finalized yet.
"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
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jmac
Total Posts: 9046
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01-30-07 07:31 PM - Post#261062
Its been hectic around here so far this week, just wanted to stop in and say hi. I think the rower will be an excellent trade off for the walking....
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AussieMerv
Total Posts: 6668
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Thanks John, I've been thinking of you mate... probably much patience needed with Patty's knees for a while.
Rower: my conditioning is building again for this, with some fast sprints in a couple of occassions. Aerobically, it will beat walking any day.
BTW - Bought a bottle of hemp oil last week & been alternating it with flax... must agree with you - good stuff. Only have found small bottles yet.
"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
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quadsquat
Total Posts: 537
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Hey Merv
great log...very well put together program
How is the back going? I found that Robin McKenzies "treat your own back" really put me on the right track. Its based on a yoga type "cat stretch" movement repeated throughout the day.
I have also found that with bodyweight control treadmill work building up time at an easy pace (repeated 7 x per week) was very effective (eventually 60-90 minutes daily). Not so bad when watching movies etc.
By the way I also collect BB and lifting mags...I have a pretty huge collection.
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AussieMerv
Total Posts: 6668
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Thanks Liam,
I guess it's been a process of formulating a routine from all the info soaked up over time, & then whitling it down to the basics... which become clearer with time.
I'm really pleased that my back rarely complains much about the loads it's put under, but I've had benefit from maintenance like regular deep tissue massage & physio tune-ups if ever I suspect a problem.
It's also a bit counter-productive going at it gangbusters, then end up injured.
Years ago I read a book called 'Treat Your Own Back' (or something like it) by a New Zealand Physiotherapist, is that the same one?
It involved stretches & half push-ups, which become part of the routine I did for years before starting back to weights. I'm starting to do them again lately. A physiotherapy website I've seen also has them illustrated, which I should find and bookmark.
Hey mate, the treadmill would certainly beat sitting in a lounge.
I'll post my revised routine soon for comments.
"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
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quadsquat
Total Posts: 537
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Same book
now beat this:
I got rid of my lounge and put in rubber matting, 3 treadmills a chinning dipping unit, ab bench...even a squat rack and olympic bar...and thats not even my gargae gym which has (I counted this morning) 8 olympic bars including a York with rubber discs.
It happened this way: I complained to Kim about the coffee table which was getting in the way of my stretching (normal lounge with one treadmill in the corner), next day I come home to an EMPTY lounge ...she gave ALL the furniture to her daughters...so I thought "what the heck" ..never looked back..) LOL!!
Got pretty lean by combining jogging with movie watching...
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AussieMerv
Total Posts: 6668
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Rippa mate, that's the best Home Entertainment System I've heard of yet.
"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
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Sweatn
Total Posts: 9275
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01-31-07 09:52 AM - Post#261221
Looking good Merv, having fun yet?
Merv, just for grins, and something different, try doing stuff one armed, like bench, rows, press, curl etc. For a pump and calorie burner for example (and the weight doesn't have to be killer heavy either) do a double set of 3's. Say press right arm 8 reps, switch to left, no rest back to right, for 3 sets, rest a minute or two, hit it again, try for same reps. Good form of course. I often did this when traveling a lot, and only had a dumbell. You'll be sweatn good with these. Just a thought.
What we've got here is... failure to communicate. Some men you just can't reach.
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AussieMerv
Total Posts: 6668
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Fun? ...always, & hoisting these toys into the air causes a big grin - every time, LOL
Thanks Kris, I tried one arm DB presses when Byron posted about stabilizing with feet on the floor when doing bench.
How 'bout throwing a one armed 3x8 movement onto the end of each workout (maybe heavier/concentrated), or doing a couple on my light day?
How do you like the routine overall? I'm working on some revisions now.
After some experimenting I landed on 5x5 for upper body, which seems to be OK, and added the modified Hepburn setup for lower, squats etc.
I did a new weekly workout sheet with it set out... so it's as easy as falling off a log to just tick it off during the workout - 15 seconds to pick up pencil, chug some more water & pick up the weights again, LOL.
After previously pushing reasonable weghts, I'm trying to get variety and to achieve 'steady' increase with weights starting again from the ground up. More time to have fun mate.
If sweat volume = fat loss = somethin' must be happening.
"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
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AussieMerv
Total Posts: 6668
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01-31-07 07:02 PM - Post#261491
Thursday 1 February 07
CARDIO: (fasting)
Time 6.15am. Temp: 30C
Walk - 20 min @ varied pace w/- deep breathing
C2 rower - 2000metre/10min 05sec
"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
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AussieMerv
Total Posts: 6668
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02-02-07 09:16 PM - Post#262251
Saturday 3 February 07
CARDIO:
Time 8.30am.
C2 rower - 1000metre/5min 40sec, warmup before going to the gym.
WORKOUT 4: LOWER BODY + TORSO
Time: 9.00am, Temp: _ Duration: Warm-up 10 min, Workout: 75 min
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up -
* Standing Abs Cable Pulldown > 1x5x35kg, 4x10x40kg, Superset w/-
* Standing Obliques Cable Pulldown > 1x5x35kg, 4x10x40kg (each side)
Lower Body Compound, Traps -
* Squat > 9x5x20kg, Superset w/-
* Shrugs > 9x10x40kg (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
* Squat > 5x50kg, 5x55kg, 5x60kg, 5x65kg (143lb) - addtional to regular routine.
Legs, Lower Back, Torso & Bi's -
* Standing Calf Raise > 1x10x70kg, 8x10x80kg, Superset w/-
* Hyperextension > 5x10xbody weight
* Chins > 4x4xbw, 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 Obliques Cable Pulldown > 3x10x35kg (each side) - done slower, with some tricep involvement
Workout notes:
Added weight to heavier squat sets for second week. Workout not as regimented at the gym ast home... will be great when I get my cage.
"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
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AussieMerv
Total Posts: 6668
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For the sake of preserving of 'iron' history, ... here's a pic of my t)rusty old barbell - (believe it or not, haha??) - before getting the nice new black & chrome stuff...
"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
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DonB
Total Posts: 1196
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02-03-07 12:35 AM - Post#262281
Wow, I wish I had one of those. I could make some kinda cool gizmo outta that thing.
Don
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quadsquat
Total Posts: 537
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Good on you mate !(I think you guys say)
Nice w/out. Is the "cage" a power rack?
I have one at home, best piece of equipment I ever bought (and I have bought a LOT of equipment in my time)
It enables 2 to squat (one inside, one outside) , so Kim and myself dont have to keep changing weights each set. Also helps when squating and benching heavy.
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Laree
Total Posts: 26002
Country: Z
Show User Page
(Blog, Gallery, Shoutbox & Buddies etc...): No
Last Login IP: 162.158.63.64
Last Online: 06-15-23
User ID: 3
Login Name: ldraper
Date Agreed to Rules: 12-09-10
Country: Z
Occupation: Website work
info_have_been_training_since: 12-31-79
Primary Training Purpose: Fitness and strength beats aging badly
Real Email Address: ld@davedraper.com
Homepage: davedraper.com
(Rhymes with Marie)
Full name: Laree Draper
Gender: female
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gizmonel
Total Posts: 2451
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02-03-07 03:29 PM - Post#262436
Looks like one of those hamster things
Lovely journal mate it makes me want to jump, cry and shout out 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 |
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AussieMerv
Total Posts: 6668
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02-03-07 07:29 PM - Post#262501
Don:
Yeah, a couple of old cast iron wheels from a farm crop seed drill… I found the most appropriate length of 1" pipe from my 'spare parts' pile to take the pic.
Possible uses for this gizmo?? = apart from curls to finish off a workout, ...how 'bout dragging it like a sled on the up-hill gradient from the back of my block? Tho' on reflection, it might present some dramatic scenes on the downhill run when it picks up more momentum than I can muster. 
That scary picture reminds me of our little Silky Terrrier who used to chase the flying 'iron ball' when my son practiced throwing the shotput in the back yard... only by sheer luck did he survive.
BTW - did you catch the bit about SLED DRAGGING in a recent reply to jej here on my log on 19 Jan 07? … Just may sound a bit familiar…
'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...'
Laree:
Well, my garden ornament is Iron History... regardless of origin. Got the idea back when some of those old iron ball barbells were posted.
Liam:
Thanks for your comments, and sounds like you're getting a handle on Aussie lingo. Don't know how I'd get on going to Texas tho'… LOL
In shorthand talk I meant a 'power cage'… 4-poster with gun racks front & rear & safety bar, with a few other attachments. Does yours have support brackets on the outside/front as well? This is what I had in mind also to make it universal as possible.
Nelson:
Do you think your clown buddy could handle a workout with my old Iron?
"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
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AussieMerv
Total Posts: 6668
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Sunday 4 February 07
CARDIO: (fasting)
Time 6.45am. Temp: 28C, Duration: 23 minutes.
Walk - 20 min @ steady pace - with two faster intervals on the way back. Still treating the left shin muscle with utmost respect.
Comments: Legs are feeling it a bit this morning after yesterday's squats. Massaged quads, hams & shin with Rapigel before walk, & feels much better now. Rest day from training today, but I like to walk early to get the engine running before eating.
We had some beautiful rain overnight, which makes everything fresh in the early morning… more rain please - we need water.
"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
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gizmonel
Total Posts: 2451
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Don:
Nelson:
Do you think your clown buddy could handle a workout with my old Iron?
Merv he is not a clown he is Sponge Bob Square Pants get it right Mister Merv oh yeah i changed my avatar by the way.
I see your age is set to 2, its official not only woman lie about there age but so do MEN LOL
OOPS! Correction i just saw 62 man your getting up there YIPPEE!
"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 |
Edited by gizmonel on 02-04-07 08:32 PM. Reason for edit: No reason given.
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AussieMerv
Total Posts: 6668
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...NELSON - Mate, just don't be fooled by the numbers.
Monday 5 February 07
Week 6
CARDIO:
Time 6.00am
Walk - 20min
WORKOUT 1: LOWER BODY + SHOULDERS
Time: 11.55am, Temp: 31C
Warm-up 10min, Workout 45min, Cool down 5min, Water: 2.0 litres during w.o + protein shake before & after, Music: FM Country
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up: C2 rower 1000m/5min 37sec, back & hip stretch, core work, lying DB (1kg) rotor cuff stretch
Lower Body Compound -
* Squat > 10x5x20kg, Superset w/-
* Standing BB Press > 10x5x20kg
- 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 5x5x9kg, tri-set w/-
* Lateral DB Raise > 5x5x9kg,
* Incline DB Press > 5x5x9kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
* Standing One Arm DB O'head Press > 1x8x12.5kg, 2x8x15kg (each side)
Cool-down: C2 rower 1000m/5min 01sec
Workout Notes:
Weights are easier being last week of the first cycle of this routine, rests kept to about 15 seconds… will be adding in some heavier movements as with the one arm DB OHP today, thanks Kris.
"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
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AussieMerv
Total Posts: 6668
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Tuesday 6 February 07
CARDIO: (fasting)
Time 6.30am. Temp: 29C
Walk - 20 min @ varied pace
C2 rower - 2000metre/10min 28sec @ varied pace
"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
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AussieMerv
Total Posts: 6668
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Wednesday 7 February 07
CARDIO: (fasting)
Time 5.00am.
Walk - 20 min @ varied pace
WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 8.30am, Temp: 30C, Duration: Warm-up 5 min, Workout 50min, Cool down 5min,
Water: 2.0+litres during w.o, & protein w/- flax shake after, Music: FM Triple-M Rock
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up:
C2 rower - 1000metre/5.00min, back & hip stretch & core work, DB (1kg) rotor cuff stretch & strength
Lower Body Compound -
* Squat > 10x5x20kg,
* Dead Lift > 10x5x20kg
- 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 > 5x5x9kg, Quadset w/-
* Bent-over BB Row > 5x5x30kg
* Lying DB Pullover > 5x5x9kg (pair)
* DB Fly > 5x5x9kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
* Bent-over BB row > 5x5x50kg
Cool-down:
C2rower - 1000/5.00min.
Workout notes -
Did an additional 5 sets of heavier BB rows to finish workout, which felt good... just luv those bent over rows.
Picked up the balance of my 5kg plates, which were on back order, and my flat bench on Monday. Looks good with a matching pair.
Next on the list is to build a DB rack, instead of having them laid out on the floor along the wall (have got a temprary rack for smaller hex DB)... but it might be a good idea to get other projects completed for the my wife first, LOL.
Well, I'm hungry & heading off to cook up a steak.
"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
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quadsquat
Total Posts: 537
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looks good Merv
How do you find the C2 rower...how did you get into rowing?
I am not much of a rower...only tried it once and almost had a heart attack!
Not for wimps thats for sure
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AussieMerv
Total Posts: 6668
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G'day Liam,
The Concept2 rower was my first purchase in December 04, about 5 months after starting at the gym. Originally intended to by a water rower, also tried others, but am now glad I bought the C2.
How did I start?... 1. I figured it used the whole body, 2. Altho not the popularised cardio machine, my research, including Dave on this site, confirmed that it was effective.
I find the rower, along with walking, a good complement to weights. It does take some conditioning, but I'm settling back into it after a recent break. Slow warm-ups necessary if starting cold, then the whole body gets into a rhythm with the music cranked up.
I read on Andy's log where you said you had a collection of Hepburn workouts. My squat sets/reps are based on a modified version of Andy's press. I've searched for Doug Hepburns training info, but can't find anything that describes adding sets befor increasing weight.
I'd be interested in reading anything you may have on his training techniques if you could maybe send them by Private Topic. I've got an article written by him in an old mag, but no mention of that.
Thanks, 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
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quadsquat
Total Posts: 537
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Merv
I have been a rabid collector of training books (all sports) since around 12 years old. That passion has extended into adulthood and includes BB and weightlifting mags from about 1932 to present. I am continue to aquire whenever I have an opportunity.
I would be happy to share some of the info on the Hepburn pgms. I'll contact you.
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AussieMerv
Total Posts: 6668
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Thursday 8 February 07
CARDIO: (fasting)
Time 4.35am. Temp: 21C
Walk - 19min @ varied pace
C2 rower - 2000metre/10min 20sec @ varied pace
It's overcast and cooler this morning, and I was on the go before the kookaburras.
Good walk, with times getting shorter for same 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
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gizmonel
Total Posts: 2451
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02-08-07 03:26 PM - Post#264267
Aussie my good friend workouts looking good buddy.
I tried rowing a few time my legs got crossed had to ask for help at gym was not a well coordinated person at the time although i am better now.
Keep up the great work Merv.
"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 |
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AussieMerv
Total Posts: 6668
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Thanks Nelson... you should try rowing again sometime now that you've been at training a while, see if you can find a Concept2. Some others I've tried don't have the same 'flow'. It's great for full body coordination, take it easy with plenty of warm-up to start.
Friday 9 February 07
CARDIO: (fasting)
Time 5.00am. Temp: 26C
Walk - 34min @ varied pace
C2 rower - 2000metre/10min 25sec @ varied pace
Did a longer walk today, which generally takes about 35 minutes. I'm now using the power poles as markers as interval markers for changing walking pace. I'll measure distances soon so times can be relevant. Back to workout at the gym tomorrow.
"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
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AussieMerv
Total Posts: 6668
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Saturday 10 February 07
CARDIO:
Time 5.30am. Temp:
Walk - 18 minutes
WORKOUT 4: LOWER BODY + TORSO
Time: 8.45am, Duration: Warm-up 10 min, Workout: 60 min.
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up / Torso -
* Standing Abs Cable Pulldown > 5x10x40kg, Superset w/-
* Standing Obliques Cable Pulldown > 5x10x40kg (each side)
Lower Body Compound & Bi's -
* Squat > 10x5x20kg, Superset w/-
* Chins > 10x4xbw
- 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
* Squat > 5x55kg, 5x60kg, 5x65kg, 5x70kg (154lb) - additional to regular routine
Legs, Lower Back -
* Standing Calf Raise > 4x10x80kg, 1x20x80kg, Superset w/-
* Hyperextension > 5x10xbody weight
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
Workout notes:
Being the end of the 6th week of this routine we've reached 10 sets of squats. While these are only light weight, doing them 3xweekly with sets progression and concentration on form, is achieving results.
Have'nt had BF% done for a while & but I suspect it's dropping. Legs (quads in particular) have much more definition since starting 'real' squats.
Today I substituted chins for DB shrugs superset with squats & to my surprise did 10 sets x 4 x bw, with rests between sets extended to about 60-90 seconds. Also dropped seated pull-downs & rows to focus on squats.
I'm pleased with heavier squats sets going to 70kg - with some left in the tank.
Revised routine starts next week.
"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
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AussieMerv
Total Posts: 6668
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Sunday 11 February 07
Week 7
CARDIO: (fasting)
Time 5.15am. Temp: 27C
Walk - 20 min @ intervals
C2 rower - 1000metre/5min 50sec @ steady pace
It was nice & cool out early after a thunder storm throught the night... it's supposed to be my day off, but had to take advantage of this best time of day. Got a problem - I can't sleep in. 
Come back from walking to find an Eastern Rosella parrot had flown inside our living area through an open sliding door, so I opened the other sliding doors & got him to fly out... it happens occasionally with a variety of birds.
"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
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AussieMerv
Total Posts: 6668
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Monday 12 February 07
CARDIO: (fasting)
Time 5.00am.
Walk - 18 min @ intervals
This is the first week of my revised routine, which has 3 main full body workouts as follows:
Day 1. Lower Body & Shoulders
Day 2. Lower Body, Chest & Upper Back
Day 3. Traps, Forearm/Grip & Flexibility etc (optional)
Day 4. Lower Body - Legs, Lower Back & Torso
Each 3x/week full body day includes:
1. Light squats starting with 5x5 with a set added each week before increasing weight.
2. Two other strength movements, plus
3. Three or four movements done 5x5 adding weight each week, in tri-set or superset with intensity, minimal rests & lighter weight for conditioning.
I'll get the complete weekly workout sheet posted later.
The first six weeks of relatively light weights using a combination two different reps/sets progression, with focus on form, has provided good conditioning for full body work as my first break away from the old 12, 10, 8, 6 format.
Trial sets of heavier squats added to leg day over recent weeks has also produced pleasing results considering my wobbly start at free squats after ditching the smith machine.
FWIW - Being able to lift 100kg (220lb) on machine squats didn't amount to very much at all when it came down to 'JUST ME & THE BAR'... should I have started free squats over two years earlier???#*!!... oh well, let's get on with it & get this show on the road.
It took over 18 months to break through the 30-40kg barrier on the smith machine... However, since starting this routine @ between bar weight/40kg max, I'm now comfortably doing 70kg (154lb) 'real squats' after only 6 weeks.
Late in 2006, I soon realised that this was a whole new ball game using of a truck load of new muscles... & even after 2 1/2 years training, and previously having done a lot of core work (abs, obliques, lower back)... that time spent doing conditioning work now would be a worthwhile investment for this 62+ year-old…
FOR ANYONE JUST STARTING OUT - even at 60'ish??... get straight into the real stuff, build & strengthen all the supporting framework of the body structure - and don't become reliant on crutches!!!!
I'm past doing weight training to be a hero, but am endeavouring to build a strong, flexible, leaner body for long-term health & fitness.
Yesterday, at my grandson's 1st birthday party, I spent time with a very inspiring (almost) 90 year-old who is grandfather of my son's wife. He'd driven a couple of hours to be there, he still runs daily along the beach (although he says, shuffles), as a medical doctor still travels the world on international research & has designed a medical diagnostic computer program ready to launch. He may not lift like Cajin, but looks one fit little cookie… what a way to live at that age.
So here we are primed up for my new routine & another week of workouts…
WORKOUT 1: LOWER BODY + SHOULDERS
Time: 11.15am, Temp: 32C
Warm-up 5min, Workout 40min, Cool down 10min, Water: 1.5 litres during w.o + protein shake before & after, Music: FM Country
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up: C2 rower: 1000m/5min 25sec @ intervals.
Lower Body Compound -
* Squat > 5x5x25kg @ 30 sec rests,
- 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.
* Dead lift > 5x5x40kg @ 60 sec rests,
* Standing One-arm DB Press > 5x5x15kg @ 60 sec rests
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
Shoulders -
* Incline DB Press > 5x5x10kg, tri-set w/-
* Lateral DB Raise > 5x5x10kg,
* Alt DB Clean & Press 5x5x10kg, rests @ 15 sec between sets & 60 sec between tri-sets
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
Cool-down: Hip stretch & core: 5min, + C2 rower 1000m/5min 15sec, increase pace to 2min 10 sec/500 metres at half way, then slowly reduce to 2min 50sec/500metres to end.
Comments: This workout felt great, with some still in the tank after the heavier weights. Shoulders feel well worked.
"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
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AussieMerv
Total Posts: 6668
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Tuesday 13 February 07
CARDIO: (fasting)
Time 7.00am. Temp: 22C
Walk - 19 min @ intervals
C2 rower - 2000metre/10min 24sec @ intervals
Walked in light rain this morning… had some very welcome & much needed heavy rain through the night. Backed off pace a bit because of slight ache in the left shin muscle.
This distance (yet to be measured) done at comfortable brisk pace takes 20 minutes including a brief 'stretch stop' at halfway. The fastest I've done to date is 18 minutes…
Edit:
CARDIO:
Time 5.15pm
Walk - 18 min @ intervals
"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
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Edited by AussieMerv on 02-13-07 06:28 AM. Reason for edit: No reason given.
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quadsquat
Total Posts: 537
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Glad you finally getting some rain, we have had more than our fair share this summer...but now seems like an early autumn (Feb is mid summer in SA)...worlds weather is going mad.
Nice w/out....what total time are you ultimately aiming for on the cardio?
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AussieMerv
Total Posts: 6668
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The governing factor with increasing walking pace at present is the left shin muscle, but could maybe cut another minute off.
The stretch stop is included in that time, so I guess when I get the distance measured, it should be timed & deducted to me more accurate. This afternoon I did a quick stretch & actually got back in just over 16 minutes, but made the time adjustment for fair comparison.
Rain is good and a lot of farmers are happy, but almost zero has fallen in the catchment dam areas, which are down to about 20% capacity... the government is proceeding with water recycling, but it's not a popular idea.
It's officially wet season & time for cyclonic weather, but nothing like that yet. A few days of really heavy rain would get the water storage dams filled.
"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
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AussieMerv
Total Posts: 6668
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Wednesday 14 February 07
WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 11.30am, Temp: 30C. Workout Duration: 50min, (excludes warm up & cool down), Water: 1.5 litres during w.o, & protein shake w/- hemp oil before & after. Music: FM Country
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg
Warm-up:
C2 rower = 1000metre/5.35min approx @ steady pace (2min 30sec - 2min 45sec), + Back & glute stretch, hip rotation/core contraction, DB (1kg) rotor cuff stretch & strength = 5 minutes.
Lower Body Compound -
* Squat > 5x5x25kg
- 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 -
* Bent-over BB Row >5x5x40kg + (extra 2x5x50kg ), superset w/-
* DB Bench Press > 5x5x15kg + (extra 2x10x17.5kg )
* Prone DB Pullover > 5x5x10kg (pair), triset w/-
* Prone DB Press > 5x5x10kg
* Prone DB Fly > 5x5x10kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
* Bent-over DB Row > + (extra 2x10x17.5kg)
Rests: Squat, Bent-over BB Row, DB Press & Bent DB Row @ 60 sec, Pullover, Press & Fly @ between 0 - 30 sec.
'Cool-down':
C2rower = 1000mitres/4.45min @ intervals between 2min 45sec/500 & 2min 05sec/500.
Workout notes -
The strength movements are generally at the front end after the lighter squats.
I threw in some additional heavier sets to spice it up, which I reckon might be an idea for variety to individual routines. At a guess, they're probably about 80% of max.
Rowing 'cool-downs' get cranked up with ease after pulling/pushing weights & really don't fit the description @ under 5 minutes/500 metres.
Fat reduction & ramping up metabolism is a continuing process. 
These revised workouts feel OK for both conditioning and adding strength movements, but would like some feed-back on what you think 
"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
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