Re: AussieMerv's Training Log Launch - 07
02-14-07 05:03 PM - Post#265937    

Thursday 15 February 07

CARDIO: (fasting)
Time 7.00am. Temp: 29C

Walk - 20 min
C2 rower - 1000metre/5min 30sec

Backed off a bit today... with symptoms of 'well worked' bodyparts after yesterdays 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's Training Log Launch - 07
02-15-07 07:45 PM - Post#266257    

Friday 16 February 07

CARDIO: (fasting)
Time 6.40am. Temp: 28C

Walk - 19 min @ intervals
C2 rower - 2000metre/10min 25sec @ intervals

WORKOUT 3: Random Neglected Body Bits
Time: 9.00am, Temp: 26C. Workout Duration (excluding warm up & cool down) 45min, Water: 1.5 litres during workout + protein shake after.

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

Warm-up:
C2 rower = 1000metre/4min 38sec approx @ intervals

Traps, Forearms/Grip, Neck & Flexibility, Etc:
* DB Shrug > 1x5x15kg, 2x5x17.5kg, 1x5x20kg (pair)

* DB Forearm Curl >5x10x8kg, superset w/-
* DB Forearm Extension > 5x10x8kg
* Wrist Roller > 5x10x10kg

* Self Resisted Neck Rotation > 5x10x arm strength
* Self Resisted Neck Pull-down/Push-back > 5x10x arm strength

* Core - Abs Crunch & Pelvic Floor contraction = 5 sec static hold > 2x10xbw, 3x10x10kg
* Flexibility & Stretching > Hip rotation, Back/glute stretch,

Cool-down:
C2 rower = 1000metre/4min 33sec approx @ 100metre intervals between 2min 35sec - 2min / 500metres + 250metres paddling to end.

Comments:
Raised energy levels after breakfast make improved rower times more comfortable. Wrist roller is done outside & I got a bit wet when it started raining partway through.

Edit, Friday arvo' cardio -

CARDIO:
Time 6.45pm
Walk - 19 min @ intervals

- Leg day 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

Re: AussieMerv's Training Log Launch - 07
02-15-07 10:17 PM - Post#266286    

You're bloody doin alright for an old bugger!

Nice legs-shame about the face

Re: AussieMerv's Training Log Launch - 07
02-17-07 12:25 AM - Post#266551    

... thanks mate, I'll be glad if I can make the distance to see the first bounce for the footy season... or better still, maybe the grand final.

Saturday 17 February 07

CARDIO:
C2 rower - 1000metre/5min 40sec, general warm-up before leaving for the gym

WORKOUT 4: LOWER BODY + TORSO
Time: 9.15am, Duration: Warm-up 10 min, Workout: 55 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 - Legs & Bi's -
* Squat > 5x5x25kg, Superset w/-
* Chins > 5x4xbw
- 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 > 5x5x60kg (132lb),
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Legs, Lower Back -
* Standing Calf Raise > 5x10x80kg, Superset w/-
* Hyperextension > 5x10xbw
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Workout notes:
I noticed today that I have recently been doing the Oblique Pull-down with more arm involvement than side-ways torso action. These are done standing about two metres or so from the cable tower (set high) with knees bent & leaning back on the cable - the tri's & shoulders get a punishing as I pull the rope back past the hips on each side… with the obliques still providing strong twisting resistance. I'll revert to more torso engagement next week.

These were originally done from the standard kneeling position until I had problems with a nerve in the side of the knee… I prefer them standing now because it demands more full body torsion stability & balance.

This completes the first week of 25kg squats using the Hepburn progression; from here an extra set is added each week. For workouts 1 & 2 at home, these involve added work to lift the bar from 4" blocks on the floor, then overhead onto my shoulders…

Strength squats done with a 5x5 weight progression have been added. Starting with 60kg (below max), I'm looking forward to gradually building on that. Theoretically, increasing at a rate of 5kg every 6 weeks, it would take 54 weeks (about Feb/March 08) to equal my 100kg smith squat with free bar squats.

"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
02-17-07 06:44 AM - Post#266560    

Merv

be careful with applying pure mathematics to your body...I tried this way back with the Russian squat program and it ended my lifting career (both knees gone). Your body does'nt get strong in a linear fashion. The detail and precision of your log tell me you must be from a technical background (engineer?).

Trouble is strength training is part art and not just science. Remember that the Bulgarian and Russian coaches would decide on a % training weigh based on the estimated % max FOR THAT DAY based on the strength of the athletes warm-ups. If I had known that I would'nt have ended my competitive career at 19 and wasted many good years.

Re: AussieMerv's Training Log Launch - 07
02-17-07 05:47 PM - Post#266652    

Liam,

Thanks for the helpful advice, this is the dialogue that I'm looking for. BTW - Being a bit aware of what you're saying, "theroretical" was the qualifier to my mathmatical projection... ambition tempered by reality.

Would you say it's a matter of acheiving progress by cycling and variety? i.e. - get to a stage then drop back & go again, or regular light days, or weeks?

This has been partly the basis for starting this year with light weight/high intensity workouts for a complete change of pace, which seem to be OK so far. My revised routine attempts to cover the 'variety' aspect by doing both conditioning/strength segments in each full body workout.

Another idea I'm trying is to throw in some heavier sets of strength movements ocassionally on a good day as a spike, as I did with BB row & DB presses on Wednesday this week. I'm interested on your take on it.

Probably the governing factor for me is energy levels which comes back to re-building general health (CNS & hormonal balance), which I'm hoping that this routine + food intake addresses.

I would agree that unfortunately, experience is a tough teacher. Up to 40 we're bullet-proof, but now it's a matter of using our head a bit more... and thankfully being able to learn from others.

Any comments on the above or any part of my training are welcome.

Technical?? ... never heard of the word, or sometimes wish...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

Re: AussieMerv's Training Log Launch - 07
02-18-07 04:11 AM - Post#266708    

Merv

One of my weightlifting coaches told me to stop analysing so much (I to am an analytical) and just squat, push and pull. I was angry at the time but now realise he was right.

As soon as you start dreading having to try for a weight that is a requirement in your pgm. Its then getting heavy and you are running on nervous energy. At that point cycle back and work back into 80% output...muscle and not nerve strength. The "wave" approach is the right way to go.

Dont throw your w/out away...all workouts work...just dont ever get to the "head bashing" stage.

Also...I'm no strength training expert, so take my views in context.

I'll check in regularly.

Re: AussieMerv's Training Log Launch - 07
02-18-07 06:09 PM - Post#266785    

Thanks Liam,

There's a poster on my Iron Room wall saying 'Shut Up & SQUAT', with which I fully agree.

My training has stepped up to a new level as from January 06, and my workouts are based on the basics that I've gleaned, i.e. push + pull, compound movements etc, and adapted to my current needs & goals for both conditioning and strength.

I've also designed workout sheets to make it simple.

No worries about head bashing going on here mate, just out for some feed-back & learn more, which is the reason for starting this log.

"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 02-18-07 08:35 PM. Reason for edit: No reason given.

Re: AussieMerv's Training Log Launch - 07
02-18-07 06:59 PM - Post#266793    

• AussieMerv Said:

Hey Merve

I have had some trouble with this approach. My muscles and my skills develope faster than my tendons and ligaments. This is a lot of fun, but, for me, risky. A text on weight training past age 50 [title escapes me right now] suggests increasing weight only after you have nailed a workout twice in a row. Tedious, but safe. I know you have to do this sometimes. When I do, my sense if it is that a single is less risky than a set, as the setup and breathing will be perfect.

jej

Re: AussieMerv's Training Log Launch - 07
02-19-07 11:10 PM - Post#267076    

Tuesday 20 February 07 - Week 8

WORKOUT 1: LOWER BODY + SHOULDERS:
Time: 11.15am, Temp: 30C, Workout 60min (excluding warm-up/cool-down),
Water: 1.5 litres during w.o + protein shake before & after w/- hemp/flax, Music: FM B105
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up: C2 rower: 1000m/5min: 20sec.

Lower Body Compound -
1. Squat > 6x5x25kg @ 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.

2. Dead lift > 2x5x40kg, 1x5x45kg, 2x5x40kg @ 60 sec rests, superset w/- No.3 >
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Shoulders -
3. Standing One-arm DB Press > 2x5x15kg, 1x5x17.5kg, 2x5x15kg @ 60 sec rests
4. Incline DB Press > 2x5x10kg, 1x5x12.5kg, 2x5x10kg, tri-set w/-
5. Lateral DB Raise > 2x5x10kg, 1x5x12.5kg, 2x5x10kg
6. Alt DB Clean & Press > 2x5x10kg, 1x5x12.5kg, 2x5x10kg rests @ 0-15 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: C2 rower 1000m/5min: 30sec @ 2:45/500metres

Comments: Have given cardio and workouts a break for a couple of days, so this is Monday's workout. The jump from the 10kg to 12.5kg dumbells is a much steeper increment, handled it OK, but not so easy with lateral raises.

Workout felt good, answered a phone-call I was expecting, which meant an extra long rest & extended workout time.

Sounds like JohnnyMac is on for an internet rowing challenge now that he's got his C2 rower... my original suggestion was that we could 'train' together, but now he's talking 'race'...
...maybe I'd better give consideration to starting some serious C2 training.

"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
02-21-07 07:15 PM - Post#267726    

Thursday 22 February 07 - Week 8

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 8.00am, Temp: 28C. Workout Duration: 50min (excluding warm up & cool down), 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 = 1000metre/5min: 25sec. Back & glute stretch, hip rotation. DB (1kg) rotor cuff stretch & strength = 5 minutes.

Lower Body Compound -
1. Squat > 1x5x20kg warmup, 6x5x25kg
- 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 -
2. Bent Over BB Row > 2x5x40kg, 1x5x45kg, 2x5x40kg superset w/-
3. DB Bench Press > 2x5x15kg, 1x5x17.5kg, 2x5x15kg

4. DB Pullover > 2x5x10kg, 1x5x12.5kg, 2x5x10kg (pair), Triset w/-
5. DB Press > 2x5x10kg, 1x5x12.5kg, 2x5x10kg
6. Bent-over DB Row > 2x5x15kg, 1x5x17.5kg, 2x5x15kg

Rests: Squat, Bent-over BB Row, DB Press & Bent DB Row @ 60 sec, Pullover, Press & Fly @ 0 - 30 sec.

Workout notes - Workout felt good today, didn't add additional heavier sets like last week. Upper back is feeling strong from rows.

Workout days are out of sync this week, so will be doing three main workouts & dropping the random body bits day. Gave Monday a miss because of low energy levels, and timing of other commitments.

This is the last post from my old computer… new on will be connected today.

"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

02-21-07 07:57 PM - Post#267741    

You and your race

Workouts are looking good there Mr. Merv, its a good feeling when you start feeling strong.

Sweet, new machine going in tonight, let me know what you think of Vista, did you bump the memory up to 2G?

Actually a race with the two of us on the C2 would be quite fun since we turn almost the exact same numbers right now. I'm very glad that I picked that machine up, I love it for warmup and cooldown.

-- JMac's Web Design

02-22-07 07:35 PM - Post#268184    

Friday 23 February 07 - Week 8

CARDIO: (fasting)
Time 7.15am. Temp: 27C

Walk - 19 min
C2 rower - 1000metre/5min: 16sec

John ~
Strength feels great overall so long as the ‘power supply’ holds up, but the heavier bent rows I’ve started lately seem to be already resulting in some noticeable changes with the feel of my upper back. Gladly, lower back doesn’t complain – as my main focus is on form (as I interpret it).

I’ll keep on with the gradual weight progression & see what happens. btw - Power supply = energy levels, which I suspect are related to hormonal balance stuff we’ve discussed previously.

vvvvrrrrrrRRRROOOOOOoooom mmm… that’s my new nitro V12 that was installed and up & running by mid arvo’ yesterday. Memory stayed at 1G, but Steve’s happy to plug another one in any time. At least now ther'e an instant response to every click.

Vista – very different, and everything - including keyboard & monitor was a bit strange to start, but now back on it this morning feels great. Graphic layout of the screen is excellent, which, while we’re all settled with XP, won’t take long to learn. Still have to re-install a lot of programs. Like a lot of folks, I like stability & don’t like change, but in the end with computers, we all have to go with it at some stage… give me a week or so I’ll give you and update.

When you update the C2 monitor, take a look at the upgraded handle form the later models.

"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

02-22-07 07:44 PM - Post#268190    

Glad to hear you like the new box. Regarding the handle, the guy I bought it from had already upgraded to the new version of the handle and it is sweet. I honestly couldn't imagine using the wooden one.

Ah, the old reinstall all the apps been there and done that too many times, I wish you the best with this.

Are you using he 3D windowing with stacking and all of that?

-- JMac's Web Design

02-22-07 09:06 PM - Post#268208    

Gee mate, you're talkin' a differnt lingo now... lol

Oh yeh, that scrolling 3D gadget is a buzz, click an icon, and scroll thru all the docs you have open in 3D image, then click the one you want.

Also, some things are transparent so you see what's behind.

My Antec box has a clear side so you can see the pretty blue fan light inside, all the cogs whirring over, and the pistons going up & down.

"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

02-23-07 11:05 PM - Post#268509    

Saturday 24 February 07 - Week 8

CARDIO:
C2 rower - 1000metre/5min: 25sec, warm-up before going to the gym

WORKOUT 4: LOWER BODY + TORSO
Time: 10.00am, Duration: Warm-up 10 min, Workout: 45 min.
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up -
* Standing Abs Cable Pull-down > 1x10x25kg, 1x10x30kg, superset w/-
* Standing Oblique Cable Pull-down > 1x10x25kg, 1x10x30kg, (each side)

Torso -
1. Standing Abs Cable Pull-down > 2x10x40kg, 2x10x42.5kg, 2x10x40kg, superset w/-
2. Standing Obliques Cable Pull-down > 2x10x40kg, 2x10x42.5kg, 2x10x40kg (each side)
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Lower Body Compound - Legs & Bi's -
3. Squat > 1x5x20kg, 1x5x20kg warm-up, 6x5x25kg, Superset w/-
4. Chins > 6x5xbw
- 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

5. Squat > 2x5x60kg, 1x5x65kg (143lb), 2x5x60kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Legs, Lower Back -
6. Standing Calf Raise > 2x10x80kg, 1x10x90kg, 2x10x80kg, Superset w/-
7. Hyperextension > 5x10xbw
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Workout notes:
Did two additional sets of lighter cable work to warm-up, which was better than going straight into regular torso pull-downs… now that the weight is increasing. Squats feel comfortable. Chins were easier, doing 5 reps instead of four/set today.

Got to the gym a bit later today, & there was only a few folks there. Had a good workout, finishing with some still left in the tank for 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

AussieMerv's Training Log Launch - 07
02-24-07 04:16 AM - Post#268531    

Nice way to start the weekend Merv. Good to see the free squats thrown in there for strength.

Are the squat supersets done on a smith machine?

What are the gyms like in Oz?. Here in SA we have 2 main gym chains...Planet Fitness (24/7) and Virgin (as in Bransons brand). They are pretty fancy but get a little too crowded for my taste.



Edited by quadsquat on 02-24-07 04:17 AM. Reason for edit: No reason given.

Re: AussieMerv's Training Log Launch - 07
02-24-07 07:02 AM - Post#268539    

Thanks Liam - All squats on my log are just me + Oly bar. The only reason I've been anywhwere near to a s'machine since August 06, is the hyperextension is located next to one.

Machine squats were OK to start off, but now realized it became a crutch which held me back... should have gone to Oly bar 12-18 months earlier.

I had designed my own smith machine to build later on, but that idea is now redundant... all that's needed now (at home) is a power cage to fly free...

Gyms philosophy = machines are safer... but daylight dawns with IOL.

The gym I go to is at a sports stadium, & one of about five in the area, operated by the same guy. Very well equipped with Nautilus circuit one end, then free weights & other machines taking about 2/3 of the floor space. Two s'machines vs one power rack which is mostly free, which reflects the trend. Heaps of cardio upstairs.

Mid to late Saturday morning there's only a handful of serious trainers, who like me, are avoiding peak hour.

"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
02-24-07 04:36 PM - Post#268619    

Sunday 25 February 07 - Week 9

CARDIO: (fasting)
Time: 6.15am. Temp: 28C
Walk (longer route) = 36 min @ steady pace, picked up to fast pace in last quarter. Took things easier after leg day yesterday.

The days are starting to get shorter & cooling down a bit, but it's going to be a warm one today.

"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
02-25-07 06:04 AM - Post#268701    

hey Merv

where do you walk, on a flat track? Hope its not near the beach, that would really annoy me! (I always dreamed of living near the coast).

BTW how is the new computer? I have used the specs you sent me to help with my own PC shopping list. Turns out that is quite a system you have...do you use it for work?

02-25-07 03:19 PM - Post#268798    

Giddy up speedy Merv.

Good job on the walking, by chance have you seen a real kangaroo? I have always wanted to see one up close LOL love that movie Kangaroo Jack ROFL.

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
02-25-07 05:31 PM - Post#268831    

Thanks guys for chiming in...

Liam -
My 20 & 35 minute walking routes could best be described as fairly level with slight undulations, plus a couple of short steeper sections. There’s also a couple of nearby hills, which take around 45 or 60+ minutes. I like walking early before the traffic starts.

No, we’re not close to the beach. I'm really pleased with the new computer, but am still learning to drive it. I have a home office, so it's also for business.

Nelson,
Precision timing, mate...you've made the top of the page again, LOL ...

Kangaroos… Yep, will post a pic of one in my garden, but he’s made of concrete. The ‘roos just around here are the generally a smaller variety called Wallabies, which I frequently see when riding or walking in the state forest not far from here...

Monday 26 February 07 - Week 9

CARDIO – Warm-up for workout: (fasting)
Time: 5.00am. Temp: 23C
Walk = 9 min
C2 rower = 1000metre/5min: 30sec @ gradually ramp up to 2:15/500 mid-way, then taper off.

WORKOUT 1: LOWER BODY + SHOULDERS: (fasting)
Time: 5.30am, Temp: 23C, Workout 50min (excluding warm-up/cool-down), Water: 2.5 litres during w.o + ½ a banana & protein shake before + protein shake w/- hemp oil after, Music: FM Country
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Lower Body Compound -
1. Squat > 2x5x20kg warm-up, 7x5x25kg @ 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.

2. Dead lift > 2x5x40kg, 2x5x45kg, 1x5x40kg @ 60 sec rests, superset w/- No.3 >
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Shoulders -
3. DB Standing One-arm Press > 2x5x15kg, 2x5x17.5kg, 1x5x15kg @ 60 sec rests
4. DB Incline Press > 2x5x10kg, 2x5x12.5kg, 1x5x10kg, tri-set w/-
5. DB Lateral Raise > 2x5x10kg, 2x5x12.5kg, 1x5x10kg
6. DB Alt Clean & Press > 2x5x10kg, 2x5x12.5kg, 1x5x10kg rests @ 0-30 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:
C2 rower = 1000m/4min: 38sec @ intervals up to 2:10/500metres w/- taper off to end, then slow paddle to 1200 metres.

Comments:
Happy with that one… Workout over-and-done-with before breakfast this morning, with eating ½ a banana with my p’shake before the workout for energy… will give it a run for this week & see how it goes for variety. The timing is preferable if the energy level holds up OK, looking good for today.

Days are getting shorter now… In mid-summer it’s generally starting to get light after 4am, but lately it’s still fairly dark at 5am when walking.

"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
02-27-07 06:56 PM - Post#269569    

Tuesday 27 February 07 - Week 9

CARDIO: (fasting)
Time: 7.00am. Temp: 22C
Walk = 19 min @ intervals
C2 rower = 2000metre/10min 24sec @ intervals


Wednesday 28 February 07 - Week 9

CARDIO – workout warm-up: (fasting)
Time: 5.35am. Temp: 27C
Walk = 7 minutes (short route)
C2 rower = 1000metre/5min:10sec, gradual ramp up to 2:10/500metres @ midway, then back down to 2:45/500.

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 6.00am. Temp: 28C. Workout Duration: 40min (excl. warm up & cool down), Water: 1.5 litres during w.o, + ½ banana & protein shake w/- hemp oil before. Music: FM Country
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Flexibility: Back & glute stretch, hip rotation. DB (1kg) rotor cuff stretch = 5 minutes.

Lower Body Compound -
1. Squat > 2x5x20kg warm-up, 7x5x25kg @ 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

Chest & Upper Back -
2. BB Bent-over Row > 2x5x40kg, 2x5x45kg, 1x5x40kg superset w/-
3. DB Bench Press > 2x5x15kg, 2x5x17.5kg, 1x5x15kg, rests @ 60 sec

4. DB Pullover > 2x5x10kg, 2x5x12.5kg, 1x5x10kg (pair), Triset w/-
5. DB Bench Press > 1x5x10kg, 1x10x10kg, 2x10x12.5kg, 1x10x10kg
6. DB Bent-over Row > 2x10x15kg, 2x10x17.5kg, 1x10x15kg, rests @ 0-30 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:
C2 rower = 1000metres/4min: 57sec @ intervals up to 2:15/500metres.

Comments: Am feeling benefit from lifting the 25kg oly bar from floor onto shoulders for each set of conditioning squats… it will be interested seeing how far the weight progression can go with this…???

Attention to flexibility over recent years has resulted in generally being able to bend & lift objects fairly easily. I make this comment for the benefit of any other ‘oldies’ who may be having problems in this area. As I said in my log intro, it’s been well worth the time spent during the five or so years prior to starting back at weight training, as most of my prior back problems came from tight hams & back (& weak torso)… in addition to carrying the big bag of wheat out front…LOL

DB press & row were on the light side, so increased reps from 5 to 10. Had oats/berries & boiled eggs for breakfast straight after workout.

Death of an Aussie Rock Legend:
As a mark of respect and with sadness I include in my log the news that Billy Thorpe has died from a heart attack at age 60. I saw him perform live just after he returned from USA to live back in Australia.

'Somewhere Over the Rainbow' - his music will live on forever.

http://www.smh.com.au/articles/2007/02/28/11 72338656660.html

"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
02-28-07 04:48 AM - Post#269687    

Hi Merv

looks like a very productive w/out. How long have you been on this particular training protocol and how have you experienced results against your original objectives (I assume weight loss)?


Any intention to switch to pure strength or pure bodybuilding training? Do you have unlimited time for training or are you very limited by time constraints?


and the last of my 150 questions; how is your overall health...would you be able to increase your time and volume of training without any undue stress on your health?

Just feel like engaging in a training methodolgy discussion






Edited by quadsquat on 02-28-07 04:57 AM. Reason for edit: No reason given.

Re: AussieMerv's Training Log Launch - 07
03-01-07 06:26 AM - Post#270221    

Hi Liam,
This routine has been running since early January, and it’s my intention is to go with it (with variations), for as long as it continues to give me a good workout…

Towards the end of last year while gaining competence with oly bar squats, I recognised the benefit in going back to basics to take care of general body conditioning, i.e.: connective tissue, tendons, flexibility etc., rather than continue with just strength… To put it another way, try to cover all bases rather than run the risk of injury through over-load… building into my training some insurance against ‘crash & burn’.

After initially loosing about 10kg, my goal has been to increase lean body mass, rather than just weight loss, but have been too busy lately to arrange a BF%+ check back at the gym. I’d initially lost around 13.5kg of fat while adding 7-8kg of muscle in the first couple of years… dropping from around 35% down to 20% BF.

However, general health and waterworks stuff has been my main focus recently, and workouts are intended to boost metabolism to aid with this… and at the moment, strength gain is only part of the equation.

While happy with overall fitness, there's plenty room for improvement... & the fact remains that older bodies can be a bit stubborn in giving up the gut flab, which is part of the hormonal complexity.

Re training volume – My aim is for shorter high intensity workouts of 45 - 60 minutes max, and cardio in shorter bursts of 20 - 30 minutes. Without getting too deep into detail, longer workouts (for me), can be counter-productive… and yes, I also do real work, in addition to workouts...

Thursday 1 March 07 - Week 9

CARDIO: (fasting)
Time: 6.00am. Temp:
Walk = 20 min

WORKOUT 3: Random Neglected Body Bits - Light Day
Workout Duration: 40 min, (excluding warm up & cool down), Water: 1.5 litres during workout + protein shake after.
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Traps, Forearms/Grip, Neck & Flexibility, Etc:
1. DB Shrug > 1x5x15kg, 2x5x17.5kg, 1x5x20kg (pair)

2. DB Forearm Curl >2x5x7kg, 2x10x8kg 1x5x7kg, superset w/-
3. DB Forearm Extension > 2x5x7kg, 2x10x8kg 1x5x7kg

4. Self Resisted Neck Rotation > 5x10x arm strength
5. Self Resisted Neck Pull-down/Push-back > 5x10x arm strength

6. Wrist Roller > 5x10x10kg

7. Flexibility & Stretching > Hip rotation, Back/glute stretch.

8. Gripper

"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
03-01-07 07:40 AM - Post#270231    

Good results Merv , always stick to what works.

Just a side note, finding a good MD and having regular checks (at least 6 monthly) of all the health markers including HGH and testosterone helps with the evaluation of the effectiveness of any program. One needs to find a sporty Dr with a positive attitude toward supplements.

Re: AussieMerv's Training Log Launch - 07
03-02-07 07:25 PM - Post#270918    

Friday 2 March 07 - Week 9

CARDIO: (fasting)
Time: 5.40am. Temp:
Walk = 35 min (longer route) @ intervals


Saturday 3 February 07 - Week 9

CARDIO: (fasting)
Time: 5.30am. Temp:
Walk = 19 min @ intervals

WORKOUT 4: LOWER BODY + TORSO
Time: 7.45am, Duration: Warm-up 10 min, Workout: 50 min, Water: 1.2 litres during workout + protein shake before & after.
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up -
* Standing Abs Cable Pull-down > 2x10x35kg, superset w/-
* Standing Oblique Cable Pull-down > 2x10x35kg, (each side)

Lower Body Compound – Legs, Bi's & Torso -
1. Squat > 2x10x20kg warm-up, 7x5x25kg, Superset w/-
2. Chins > 7x4xbw
- 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

3. Standing Abs Cable Pull-down > 2x10x40kg, 2x10x42.5kg, 1x10x40kg, superset w/-
4. Standing Obliques Cable Pull-down > 2x10x40kg, 2x10x42.5kg, 1x10x40kg (each side)

5. Squat > 2x5x60kg, 2x5x65kg (143lb), 1x5x60kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Legs & Lower Back -
6. Standing Calf Raise > 2x10x80kg, 2x10x90kg, 1x10x90kg, Superset w/-
7. Hyperextension > 5x10xbw
- 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 Pull-down > 2x5x30kg, superset w/-
* Standing Oblique Cable Pull-down > 2x5x30kg, (each side)

Rests = Squat/Chins, Squats, calf raises/Hyper @ 60-120 sec, Pull-downs @ 30 sec

Comments: Doing cable pull-downs after the first superset allowed more time between squat sessions - squats are my main movement for today... Weighed in at the gym today and I've dropped 1.9 kg in the last 3 weeks... Happy with that 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

03-02-07 07:46 PM - Post#270925    

Hey Merv, congrats on the loss, thats 4 lbs on this side of the planet which is a great accomplishment. How is the walking going, have your legs been bothering you?

-- JMac's Web Design

03-04-07 04:45 AM - Post#271201    

Good weeks training Merv. Must say I am tempted to try out the C2 rower we have at work. Not sure how to start: time trial over 500m? What would be an achievable basic goal for 500 and 1000 m's?

03-04-07 08:28 AM - Post#271214    

Merv top of page is good, i am looking forward to seeing the photos of Aussie kangaroos YIPPEE!

"the fact remains that older bodies can be a bit stubborn in giving up the gut flab, which is part of the hormonal complexity." - i did not know this but thanks for giving me a heads up now i do not look forward to being 62 ROFL.

I personally like HIT cardio on my bike for 20 minutes.

Workouts looking solid Merv, keep up the great work buddy.

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
03-07-07 06:55 AM - Post#272274    

This post is a catch-up with logging workouts, since my new computer crashed with a virus in Sunday, and am still waiting for the tech to come to round up the bugs. Today I was suffering from 'IOL deficiency', so connected the old computer up again to remedy the situation. ...

Sunday 4 March 07 - Week 10

CARDIO: (fasting)
Time: 5.15am. Temp:
Walk - 33 min @ intervals (normal time = 35min). Powered along with this one, legs felt good.

Monday 5 March 07 - Week 10

WORKOUT 1: LOWER BODY + SHOULDERS:
Time: 6.00am, Temp: 26C, Workout 60min (excluding warm-up/cool-down), Water: 1.5 litres during w.o + protein shake after w/- flax, Music: FM Country
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up: Back & glute stretch, hip rotation. DB (1kg) rotor cuff stretch = 10 minutes

Lower Body Compound -
1. Squat > 2x5x20kg warm-up, 8x5x25kg @ 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.

2. Dead lift > 1x5x40kg, 3x5x45kg, 1x5x40kg @ 60 sec rests, superset w/- No.3 >
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Shoulders -
3. Standing One-arm DB Clean & Press > 1x5x12kg, 4x5x10kg @ 60 sec rests
4. Incline DB Press > 1x5x10kg, 3x5x12.5kg, 1x5x10kg, tri-set w/-
5. Lateral DB Raise > 5x5x10kg,
6. Alt DB Clean & Press > 1x5x10kg, 3x5x12.5kg, 1x5x10kg 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

Comments: Backed off weight with One Arm Clean & Press, and Lateral Raise because of twinge in left shoulder.

Tuesday 6 March 07 - Week 10

CARDIO: (fasting)
Time 6.45am. Temp:
Walk - 20 min

Tuesday 6 March 07 - Week 10

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK (fasting)
Time: 6.30pm, Temp: 30C. Workout Duration: 60min (excluding warm up & cool down), Water: 2 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:
Back/glute stretch & hip rotation. DB (1kg) rotor cuff stretch = 10 minutes.

Lower Body Compound -
1. Squat > 3x5x20kg warm-up, 8x5x25kg
- 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 -
2. Bent Over BB Row > 2x5x20kg warm-up, 1x5x40kg, 4x5x40kg, 3x5x45kg superset w/-
3. DB Bench Press > 1x5x15kg, 3x5x17.5kg, 1x5x15kg

4. DB Pullover > 1x5x10kg, 3x5x12.5kg, 1x5x10kg (pair), Triset w/-
5. DB Press > 1x5x10kg, 3x5x12.5kg, 1x5x10kg
6. Bent-over DB Row > 1x5x15kg, 3x5x17.5kg, 1x5x15kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Rests: Squat, Bent-over BB Row, DB Press & Bent DB Row @ 60 sec, Pullover, Press & Fly @ between 0 - 30 sec.

Cool-down: 1000metres/5min: 14sec @ intervals

Workout notes -
Ommitted to increase weight on sets 2-4 of BB Rows, so increased set 5 & added 2 extras sets @ 45kg.

Did workout Tuesday PM instead of Wednesday AM. Workout went great despite my energy levels being higher early mornings, but paid for it this morning… then again, maybe it was the broken sleep... huh!!… not the best of ideas downing 2 litres of water during early evening workout, so close to bedtime.

Wednesday 7 March 07 - Week 10

CARDIO: (fasting)
Time 6.40am. 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

Edited by AussieMerv on 03-07-07 05:40 PM. Reason for edit: added info

Re: AussieMerv's Training Log Launch - 07
03-07-07 06:51 PM - Post#272634    

Thursday 8 March 07 - Week 10

CARDIO: (fasting)
Time 6.45am. Temp:
Walk - 19 min @ intervals

Thanks guys for your comments:

Hey John -

Your new avitar just popped up... wondered who the new bloke was...

I find that my body weight cycles, but it seems to be on a decline. BF% & LBM are my main concern, but haven't had time to get back to the gym to get it check since working out at home through the week - the trainer that does mine isn't there weekends. Going by feel (less to grab on the hips) and the mirror, I suspect there's been an improvement.

After dropping to around 85kg some time ago, I added kg's back - but mostly muscle, and looking leaner... except for the (in)famous mid-section.

Since starting this program - squats, OHP's, BB rows etc - I can see/feel more muscle & definition in legs & upper body, which at present is making this old bloke happy with his efforts.

Liam -

I'd start with the C2 rower at a comfortable pace, and gradually build up. In fact that's how I start each row. 1000metres at between 5min to 5:30 is OK, anything under 5min is cranking it up.

As with lifting, concentration on good form is a greater priority than times. Distance can be extended out to 2000metres or more, but at present I'm using it mainly as a warm-up or in tandem with walking, so limit it to 1000m.

The world rankings on the Concept2 website may be of interest to you, especially for older age categories.

Nelson,

Thanks buddy - will post kangaroo when I get back on my new computer.

"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

03-10-07 10:20 AM - Post#273670    

AWW i need o wait for my kangaroo photo? SHUCKS Merv LOL.

How do you like the fasting cardio? When i did it i did not do too well on it.

Good job on the workouts!

"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
03-25-07 09:43 AM - Post#278852    

We're back... Apologies for the delay, but the technician who built my new computer is thankfully now back from his trip overseas and got me up & running again on Thursday. It turned out to be only minor re-setting glitch of the 2nd hard drive/Raid back-up system... cause unknown of course!!!?? Not knowing what the problem was I reckoned it was best for him to deal with it, just in case it was a warranty problem with hardware.

Also what made life even more frustrating… my old computer crashed after re-connecting it to continue posting.

Anyway, during my time without IOL, I got through reading almost three very valuable books which had been on high priority on my to-do list for some time… book reviews later.

Training has continued... Cardio as usual each day with morning walks at between 5-6am, timed at between 20 minutes (@ intervals most days), down a fast as 17 ½ minutes for my regular route.

Here’s a catch-up of my workout log from Saturday 10th - Saturday 24th March (Workout 3 – Bit & Pieces Day, has been omitted lately), and completes the 12th week of taining on this program :

Saturday 10 February 07 - Week 10

WORKOUT 4: LOWER BODY + TORSO
Time: 8.00am
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up -
* Standing Abs Cable Pull-down > 2x10x35kg, superset w/-
* Standing Oblique Cable Pull-down > 2x10x35kg, (each side)

Lower Body Compound – Legs, Bi's & Torso -
1. Squat > 2x5x20kg warm-up, 8x5x25kg, Superset w/-
2. Chins > 8x4xbw
- 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

3. Standing Abs Cable Pull-down > 1x5x40kg, 3x5x42.5kg, 1x5x40kg, superset w/-
4. Standing Obliques Cable Pull-down > 1x5x40kg, 3x5x42.5kg, 1x5x40kg (each side)

5. Squat > 1x5x60kg, 3x5x65kg (143lb), 1x5x60kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Legs & Lower Back -
6. Standing Calf Raise > 1x10x80kg, 3x10x90kg, 1x10x80kg, Superset w/-
7. Hyperextension > 5x10xbw
- 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 Pull-down > 2x5x35kg, superset w/-
* Standing Oblique Cable Pull-down > 2x5x35kg, (each side)

Rests = Squat/Chins, Squats, calf raises/Hyper @ 60-120 sec, Pull-downs @ 30 sec


Tuesday 13 March 07 - Week 11

WORKOUT 1: LOWER BODY + SHOULDERS:
Time: 9.00am, Temp: 27C
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Lower Body Compound -
1. Squat > 2x5x20kg warm-up, 7x5x25kg @ 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.

2. Dead lift > 2x5x40kg, 2x5x45kg, 1x5x40kg @ 60 sec rests, superset w/- No.3 >
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Shoulders -
3. DB Standing One-arm Press > 2x5x15kg, 2x5x17.5kg, 1x5x15kg @ 60 sec rests
4. DB Incline Press > 2x5x10kg, 2x5x12.5kg, 1x5x10kg, tri-set w/-
5. DB Lateral Raise > 2x5x10kg, 2x5x12.5kg, 1x5x10kg
6. DB Alt Clean & Press > 2x5x10kg, 2x5x12.5kg, 1x5x10kg rests @ 0-30 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

Comments: Actually started this workout on Monday morning doing the 9 sets of 25kg squats, but found there was not enough gas in the tank to make it worthwhile, so pulled the pin on it… Next day was good.

Thursday 15 March 07 - Week 11

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 9.00am. Temp: 28C. Workout Duration: 60min (excl. warm up & cool down)
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Lower Body Compound -
1. Squat > 3x5x20kg warm-up, 9x5x25kg @ 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

Chest & Upper Back -
2. BB Bent-over Row > 2x5x30kg warm-up, 1x5x40kg, 4x5x45kg superset w/-
3. DB Bench Press > 1x5x15kg, 4x5x17.5kg, rests @ 30 sec

4. DB Pullover > 1x5x10kg, 4x5x12.5kg (pair), triset w/-
5. DB Bench Press > 1x5x10kg, 4x10x12.5kg,
6. DB Bent-over Row > 1x10x15kg, 4x10x17.5kg, rests @ 0-30 sec, 60 sec between tri-sets.
- 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

Comments: Workout took a bit longer than usual but had focus & form.


Saturday 17 March 07 - Week 11

WORKOUT 4: LOWER BODY + TORSO
Time: 8.30am, Duration:
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up -
* Standing Abs Cable Pull-down > 3x10x30kg, superset w/-
* Standing Oblique Cable Pull-down > 3x10x30kg, (each side)

Lower Body Compound – Legs, Bi's & Torso -
1. Squat > 2x5x20kg warm-up, 9x5x25kg, Superset w/-
2. Chins > 9x4xbw
- 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

3. Squat > 2x5x40 warm-up, 1x5x60kg, 4x5x65kg (143lb)

4. Standing Abs Cable Pull-down > 1x5x40kg, 4x5x42.5kg, superset w/-
5. Standing Obliques Cable Pull-down > 1x5x40kg, 4x5x42.5kg (each side)
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Legs & Lower Back -
6. Standing Calf Raise > 1x10x80kg, 4x10x90kg, superset w/-
7. Hyperextension > 5x10xbw
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks


Monday 19 March 07 - Week 12

WORKOUT 1: LOWER BODY + SHOULDERS:
Time: 6.00am, Temp: 24C, Workout 65min (excluding warm-up/cool-down), Water: 1.5 litres during w.o,
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Lower Body Compound -1. Squat > 2x5x20kg warm-up, 10x5x25kg @ 60 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.

2. Dead lift > 1x5x25kg, 2x5x35kg warm-up, 5x5x45kg @ 30 sec rests, superset w/- No.3 >
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Shoulders -
3. DB Standing One-arm Press > 5x5x17.5kg @ 30 sec rests
4. DB Incline Press > 5x5x12.5kg tri-set w/-
5. DB Lateral Raise > 5x5x10kg,
6. DB Alt Clean & Press > 5x5x12.5kg @ 0-30 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

Comments: Dropped Lateral Raises back to 10kg because of slight pain in right shoulder muscle. This workout was done on only a protein shake & banana before breakfast.

Wednesday 21 March 07 - Week 12

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 9.00am (movements 1-3 + 5.45pm (movements 4-6). Temp: 30C @ 9am. Workout Duration: 40min + 20min (excl. warm up & cool down).
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up & Flexibility: Walk 5min, crunch 3x10, back & glute stretch, hip rotation, DB (1kg) rotor cuff stretch.

Lower Body Compound -
1. Squat > 3x5x20kg warm-up, 10x5x25kg @ 60 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

Chest & Upper Back -
2. BB Bent-over Row > 1x5x25kg, 1x5x35 warm-up, 5x5x45kg superset w/-
3. DB Bench Press > 5x5x17.5kg, rests @ 30 sec

4. DB Pullover > 5x5x12.5kg (pair), triset w/-
5. DB Bench Press > 5x10x12.5kg,
6. DB Bent-over Row > 5x10x17.5kg, rests @ 0-30 sec, 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

Comments: Ten sets of squats + warm-up squats make workouts a bit longer.

Saturday 17 March 07 - Week 12

WORKOUT 4: LOWER BODY + TORSO
Time: 8.00am, Duration:
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up -
* Standing Abs Cable Pull-down > 3x5x30kg, superset w/-
* Standing Oblique Cable Pull-down > 3x5x30kg, (each side)

Lower Body Compound – Legs, Bi's & Torso -
1. Squat > 3x5x20kg warm-up, 10x5x25kg, superset w/-
2. 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

3. Squat > 2x5x40 warm-up, 5x5x65kg (143lb)
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks

Comments: This workout finishes the second round of this 6 week program, where we’ve reached 10 sets of light squats @ 25kg, and 5 sets of 65kg squats, which were handled fairly easily... luv those squats.

Today left out calf raises, hypers & pull-downs, because I took longer with squats & chins etc... 10 sets. Also spent time with an experienced lifter I met in the in the gym who complimented me on my squat form, and he was then happy to watch me with a more critical eye… for which I am grateful, as I don’t find many who do squats when I’m there on Saturday morning.

A few others have made favourable comments recently about my squats and progress in general.

This log catch-up has been a marathon even tho I use a workout template, it's late & I need sleep... it's almost tommorow.

Kangaroo pics (as promised) 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

Re: AussieMerv's Training Log Launch - 07
03-25-07 11:49 AM - Post#278886    

Welcome back Merv, you were missed...

Re: AussieMerv's Training Log Launch - 07
03-27-07 12:44 AM - Post#279546    

CORRECTION: The date of my last workout shown as Saturday 17 March 07, should be Friday 23 March 07... uugghhh!!!...
...it was almost mid-night

"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
03-27-07 01:28 AM - Post#279548    

After twelve weeks at this progressive routine, I’ve decided to have a break and free-wheel for a week… with the intention of de-loading by reducing from 6-7 movements back to 4 or so. However, I’d still like to keep the intensity up with full body stuff like squats, deads, etc… we’ll see how it goes.

The three day complete break since Friday's workout has been refreshing, and have come back ready to take on the world this morning.

Tuesday 27 March 07 - Week 13
CARDIO: (fasting)
Time: 6.30am. Temp:
Walk = 18min

WORKOUT 1: LOWER BODY + SHOULDERS:
Time: 8.00am, Temp: 27C, Workout 45min (excluding warm-up/cool-down), Water: 1.5 litres during w.o, + protein shake before & after.
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Lower Body Compounds & Shoulders -
1. Squat > 3x5x20kg warm-up, 1x5x25kg, 4x5x30kg (66lb) superset w/-
2. Overhead BB Press > 3x5x20kg warm-up, 1x5x25kg, 4x5x30kg @ 30sec rests.

3. Dead lift > 3x5x30kg warm-up, 1x5x40kg, 4x5x50kg (110lb)kg superset w/-
4. Standing Alt DB Clean & Press > 3x5x8kg warm-up, 1x5x10kg, 4x5x12.5kg @ 60sec rests.

Comments: Two lower body compounds were coupled with two shoulder movements, which worked well. The shorter routine allowing time to focus on intensity & good form. Working out in my home gym, these squats are being done without a rack, lifting from the floor for each set… both squats an dead lifts were increased by 5kg for 4 out of the 5 sets on last weeks maximum… & felt good.

EDIT - Just some useless info - that I've posted this @ 3.35pm here in Oz, when I am the only viewable user on IOL, along with 1 hidden & 330 guests... I've sometimes seen up to around 500 guests during late arvo' here... while most IOL'ers are snoozing/snoring, LOL... but it's back to work for me now till dark... I generally do my IOL'ing/posting when having a meal or snack.

"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
03-28-07 09:37 PM - Post#280319    

Wednesday 28 March 07 - Week 13

CARDIO: (fasting)
Time: 6.30am. Temp: 20C
Walk = 19 min


Thursday 29 March 07 - Week 13

CARDIO: (fasting)
Time: 6.40am. Temp: 18C
Walk = 18.5 minutes @ intervals

Yesterday I woke up feel tired & in need of more sleep, which didn’t improve all day… rare for me… However, had a good sleep last night and we’re up & into it this morning. Just as I was starting my workout, a pair of kookaburras landed just out the back of my gym so I grabbed my camera… one of them had a bath in the pool, which they’ve done before when I was photographing them.

WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 9.00am Temp: 25C @ 9.45am. Workout Duration: 50min (excl. warm up & cool down), Water: 1.0 litre + protein shake before & after. Music: Bay FM 60’s&70’s + FM Country
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up & Flexibility: 10 min - Back & glute stretch, hip rotation, DB (1kg) rotor cuff stretch. Crunch 4x12xbw on fit-ball… bought it in December with my weights (heavy grade), but only got to blow it up last week & this is the first time I’ve used it in a workout… seem to be able to get greater ROM with back extension than on the floor… maybe not better, but just different action on an unstable surface for variety.

Lower Body Compound, Chest & Upper Back -
1. Squat > 3x10x20kg warm-up, 1x5x25kg, 3x5x30kg, 1x10x30kg (66lb) superset w/-
2. DB Pullover > 3x10x8kg warm-up, 1x5x10kg, 3x5x12.5kg, 1x10x12.5kg (pair) @ 30 sec rests

3. Bent-over BB Row > 3x10x20kg warm-up, 1x5x40kg, 3x5x45kg, 1x10x45kg (99lb) superset w/-
4. DB Bench Press > 3x10x12.5kg warm-up, 1x5x15kg, 3x5x17.5kg, 1x10x17.5kg @ 30 sec rests

Comments: Shorter routine again, but doubled the warm-up reps… I also doubled reps on the last set of each movement… which made for a solid workout with good focus.

"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
03-31-07 03:40 AM - Post#281225    

Nice w/out Merv. Those supersets and 30 second rests look painfull

Re: AussieMerv's Training Log Launch - 07
03-31-07 07:06 AM - Post#281229    

Friday 30 March 07 - Week 13

CARDIO: (fasting)
Time: 6.00am. Temp: 18C
Walk = 33.5 min (longer route), first & last quarter @ intervals, including 3 stretch stops.


Saturday 31 March 07 - Week 13

WORKOUT 4: LOWER BODY + TORSO
Time: 8.15am, Duration: 70 min (excl warm-up), Water: 1.8 litres during workout + protein shake & a good feed after.
Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up -
* Standing Abs Cable Pull-down > 3x5x35kg, superset w/-
* Standing Oblique Cable Pull-down > 3x5x35kg, (each side)

Lower Body Compound – Legs, Bi's, Lower Back & Torso -
1. Squat > 1x5x20kg, 1x5x30kg, 1x5x40kg warm-up, 1x5x65kg, 1x5x70kg, 3x5x75kg (165lb), @ 2-3 min rests, plus 3x5x30kg - 'lift from floor each set' to finish off.

2. Standing Calf Raise > 1x10x90kg, 1x10x95kg, 3x10x100kg + 1x10x110kg (242lb) tri-set w/-
3. Chins > 5x4xbw
4. Hyperextension > 5x10xbw, @ 30-60 sec rests.

5. Standing Abs Cable Pull-down > 2x5x40kg, 3x5x45kg, superset w/-
6. Standing Obliques Cable Pull-down > 2x5x40kg, 3x5x45kg (each side), @ 15-30 sec rests

Comments: Squats increased from 65 to 75kg, after taking time for some slow stretching between the 3 warm-up sets. This taking 35 minutes, I would have been happy with a squats-only workout, but continued on to complete six movements... which turned out to be one of my best workouts... real solid

I’m seriously considering using the workout variations/experiments from this week to form the basis a routine change for the next six weeks.

Actually, my workout continued this afternoon, as I was doing some building work lifting & carrying some sizable lengths of hardwood timber (Iron Bark), so no worries about sleeping well tonight… well, starting in about 15 minutes... or sooner... zzzz

"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
03-31-07 07:42 AM - Post#281233    

Merv

your squats are comming on nicely.

I also like to take a slow warm-up to squats (usually on a Saturday). I always do a joint mobility w/up then slow weight progression. Squats are such a mental thing, I have blown many w/outs by rushing and trying to fit too much else into the session. Hope my squats today also go well. enjoy Sunday.

03-31-07 09:05 PM - Post#281465    

Nice work on the squats there Merv...When you going to post some pics from down there? I want to see these kookaburras that visited you.

I think tomorrow is a ride day, Jordan came in a few minutes ago and asked if we could go. Told him it would be real muddy but what the heck lets go kick it out and have some fun.

-- JMac's Web Design

AussieMerv's Training Log Launch - 07
04-02-07 12:54 AM - Post#281698    

CARDIO: (fasting)
Time: 5.00am. Temp: 19C
Walk = 18 min @ intervals.

Still dark at 5am… where’s the sunshine gone? …it was raining very lightly when I started - walked anyway, but it soon came down big-time… refreshing tho, seeing we really need a lotta rain. Now after daybreak & I’ve had breakfast it’s cleared up to a sunny day. Back to the dentist (ouch!!) this morning to get the last of my new teeth fitted… better chewing… gotta keep my new muscles fed…

Thanx John & Liam – Agree on the total focus required for good squats whether heavy or light… there weren’t many others in the gym Saturday morning, but I even closed out to them & got the job done.

Had problems getting pics posted, but will get it sorted ASAP.

8.00pm EDIT -
CARDIO: (before evening meal)
Time: 6.15pm. Temp:
Walk = 18.5 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

04-02-07 08:26 PM - Post#282051    

jmac - Yet to find the disc with pics I'm looking for of a kookaburra swimming in the pool, but here's one on my side fence taken a while back...

"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
04-02-07 10:39 PM - Post#282140    

Yep, while the higher volume conditioning workouts have been great and produced results, it’s now time for a change and kick-down in volume to four & five movements per workout. This will allow time to focus on doing only one major compound lift per workout, along with a reducing the body-part split to three movements as follows -

Day 1 = Dead Lift + Shoulders tri-set

Day 2 = Bent BB Row + Chest & Upper Back tri-set

Day 3 = Squat + Legs, Torso & Lower Back tri-set

Light squats (20-25kg) will be included in warm-up for each workout to replace the 5x5 Hepburn progressive reps squats.

Squats are done with bar supported on shoulder shelf / head up while looking forward / arched lower back w/- ‘ducks bum’ / …slow decent down to A to G with deep breath on way down/ …pause & fully contract torso, then controlled exhale as I power up through heels up to knees slightly bent position… ‘Oh, what a feeling’…

To continue to build on total body strength & conditioning, I have boiled it down to doing mainly compound movements… and full body wherever possible. I’ve modified the Alternate DB Clean & Press to also include lifting the DB from the floor in continuous motion for each rep. Am also adding two Old-Time movements from a recently posted link – the DB Crucifix, and Side Bent DB Press which work chest, shoulders & lats etc... looks intersting & something new to learn.

The goal is to combine heavier Lower Body/Full Body movements for strength & metabolism crank-up, with a tri-set of body-part splits @ minimal rests to achieve some cardio & conditioning mileage (& lower BF%...huh!!! ) - and get it done within 45 minutes…

Any comments on fine-tuning of squat form or the routine would be appreciated… so here goes…

Tuesday 3 April 07 - Week 14

WORKOUT 1:
Time: 10.00am, Temp: 26C, Workout 55min (excluding warm-up/cool-down), Water: 1.5 litres during w.o, + protein shake w/- flax oil before & after.
- Weights Conversion: 1.0kg = 2.2lb. / Format: Sets x reps x kg

Warm-up:
Walk = 10 min walk, 5 min Back & glute stretch, hip rotation + Squat = 5x5x25kgs @ 30 sec rests

Lower Body Compounds & Shoulders –
1. Dead lift > 2x5x30kg warm-up, 2x5x40kg, 3x5x50kg (110lb) @ 60-90sec rests.

2. Standing BB Press > 2x5x20kg warm-up, 5x5x25kg, tri-set w/-
3. DB Lateral Raise > 2x5x5kg warm-up, 5x5x8kg,
4. Standing Alt DB Pick-up Clean & Press >2x5x8kg warm-up, 5x5x10kg @ 15-30sec rests.

Comments: I like the DB pick-up clean & press, using arched lower back in lower position, & backed off weight to start off... same for lateral raises because of a twinge in my left shoulder when doing it heavy. The Deads were good, & I’m happy with the overall workout… drank & sweat plenty… finished with energy still left in the tank... it's time to go grill 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

Edited by AussieMerv on 04-03-07 04:23 PM. Reason for edit: No reason given.

04-03-07 01:09 AM - Post#282207    

Mr Merv!

I'm just checking out your log (man, you are thorough!!!).

exceptional stuff!!!

Sister 6 Footer was saying she was using your 16-min cardio but i dont see any mention of it in your log.

I've asked her about it, but perhaps you would shed some light, too?

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

AussieMerv's Training Log Launch - 07
04-03-07 02:05 AM - Post#282215    

Karen... Gee, haven't been called 'Mr' very often

Thanks for calling in. Re cardio, you might be referring to my 20 minute high intesity walk which I do at intervals, timed over a set distance... really gets things going, also do rowing the same way... would that be it??

BTW - I bought some of 'those shorts' recently for workouts which are even shorter

I was going to reply on your log to say congrats to your fine young man in uniform, you're a real proud mom & rightly so.

"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
04-03-07 10:38 AM - Post#282312    

Merv

nice idea : heavy basic compound + a bodypart w/out.

I have observed that as one ages the speed/power factor diminises rapidly...always think a power clean or snatch movement would do a lot of good if the injury risk can be managed.

Re: AussieMerv's Training Log Launch - 07
04-03-07 10:52 AM - Post#282319    

• AussieMerv Said:

Hi Merv,
You have a very detailed log and it sounds like you know what you're doing, unlike me that tends to wing it

I also like the DB clean and press from the floor. It's like doing a hammer curl from the floor to your shoulders then pressing overhead. Using a bar bell bothers my elbow (slight tendinitus) .

John

Send lawyers, guns and Ibuprofen ...

AussieMerv's Training Log Launch - 07
04-03-07 04:35 PM - Post#282477    

Thanks, Mr Merv! (addressing men by Mr and women by Miss is something I learned from some Texan friends. i love it!!)

i got the link but i'm somehow missing the photo of you in those new shorts..... i'll keep looking, tho...

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