RE: Re-engineering the body . . .
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RE: Re-engineering the body . . . - 12/31/2007 6:58:44 AM
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raidendavidb
Posts: 421
Joined: 5/26/2007
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Wow just saw this good luck, I'd die if I tried a triathlon especially in the time you're going to do it.
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 2:04:30 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/182007
Program BRE Week 12 Growth
Warm up Bike to gym
Body focus Chest cardio fat burn
Exercises Sets Reps Weights
Decl. dbl press 1 12 20
1 10 30
1 7 40
1 7 45
1 7 45
Cardio/conditioning
Alpine walk 40’ L=15 Rmax=40
Intervals 6 30”:30”
Nutrition notes
Absdiet 3100
Feeling J
Notes Just wanted to mess with declines to see what they’re like. Used a rest-pause technique. Very challenging.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to raidendavidb)
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RE: Re-engineering the body . . . - 1/5/2008 2:12:59 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/20/2007 Thursday
Program BRE Week 12 Growth
Warm up Walk to gym
Body focus Shoulders, arms and abs
Exercises Sets Reps Weights
Upright rows+60”R SS w/ 5 7x2/5x3 70/80/90x3
BO lat raise+60”R 5 7 15
Dbl curls+90”R SS w/ 5 3/5 (2 negs)x4 35
Overhead db tri ext+90”R 5 5 60
Dbl preach+90”R SS w/ 2 (5 presc) 7 20/25
CG bench+90”R 2 (5 presc) 7 45/95
These were interspersed during the 90”Rs:
Back ext 5 10 BW
Planks 1’ or best 5 60” BW
Hang leg raise 3 10 BW
crunch 2 10 BW
Cardio/conditioning
Intervals 1 6 20”:20”
I=1.5; rmax=9.5
Nutrition notes
Absdiet 3100 cal Doing well
Feeling J
< Message edited by gzinkl -- 1/5/2008 2:15:21 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 2:28:07 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/22/2007 Saturday
Program BRE Week 12 Growth
Warm up Bike to gym
Body focus Legs/abs
Exercises Sets Reps Weights
Squats+90”R SS w/ 5 7 175/21/235/250/250
Lying leg crls+90”R 5 7 45/65/90/135/135
Lunges+90”R (dbl) SS w/ 5 7/7/5/5/5 30/40/50/50/50
SL Deads+90”R 5 8/7/7/7/7 150
Calf raises 7 (8 presc) 7 135/195/255/315x4
Extras:
Pass ball 3 10 Just the ball!
Decl. crunch 1 10 BW
Ball crunch 2 10 BW
Cardio/conditioning
Intervals 4 30”:20”
Nutrition notes
No notation. Hmmm.
Feeling :)
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 2:34:59 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/24/2007 Monday Christmas Eve!
Program BRE Week 13 Growth
Warm up Walk to gym
Body focus Chest/back
Exercises Sets Reps Weights
Incl bench dbl+90”R SS w/ 5 7/5/5/5/5 50/55/55/55/55/55
Wg pull up+90”R 5 5 30A
4+1 neg 30A
3+3 neg 30A
2+3 neg 30A
2+3 neg 30A
Bench+90”R SS w/ 5 5 125
Icarin BO rows 5 5/5/5/5/6 90
Cardio/conditioning
5K run Galloway 5’:1’
Nutrition notes
Happy holidays! Keeping to six meals, high protein
Feeling :)
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 2:37:43 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/26/2007 Wednesday 2nd day o’ Xmas
Program BRE Week 13 Growth
Warm up Walk to running path
Body focus cardio
Cardio/conditioning
5K run Galloway 5’:1’
Nutrition notes
No notation Keeping to 6 meals, high protein
Feeling :|
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 2:46:06 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/27/2007 Thursday 3rd day o’ Xmas
Program BRE Week 13 Growth
Warm up Bike to gym
Body focus Shoulders/arms
Exercises Sets Reps Weights
Upright rows+90”R SS w/ 5 7 92
BO lat raise+90”R 5 5 15 (last set: 20)
Dbl curls+90”R SS w/ 5 5A/6Ax4 35
Overhd dbl tri ext+90”R 5 5/6x4 60
Dbl preach+90”R SS w/ 5 7 25
CG bench+90”R 5 7 105
Added, interspersed with 90”R:
Back ext 5 9 BW
Planks 1’ or best 5 1 25/45/45/35/35
Hang leg raise 3 10 BW
Ball crunch 3 12 BW
Cardio/conditioning
none
Nutrition notes
Happy holidays! Keeping to six meals, high protein
Feeling :)
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 2:48:09 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/28/2007 Friday 4th day o’ Xmas
Program BRE Week 13 Growth
Warm up Walk to running path
Body focus Cardio
Cardio/conditioning
5K run Galloway 5’:1’
Nutrition notes
No notation
Feeling :|
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 2:52:02 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/29/2007 Saturday 5th day o’ Xmas
Program BRE WEEK 13 Growth
Warm up Walk
Body focus Cardio
Cardio/conditioning
10K run Galloway 5’:1’
Nutrition notes
Happy holidays! Keeping to six meals, high protein
Feeling: :)
Notes: Visiting parents et al. in St. Louis. My dad and I did the run together—although he was on a bike and rode along side me. I was so psyched. I didn’t think I’d ever see the day where he’d be doing exercise, and even more so, exercising with me. I haven’t done a 10K ever, so I was psyched to go that far. And it wasn’t hard (nor was it fast! Probably just about an hour).
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 3:01:46 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/30/2007 Sunday 6th day o’ Xmas
Program BRE Week 13 Growth
Warm up Elliptical, 5’
Body focus Legs
Exercises Sets Reps Weights
Squats+90”R SS w/ 5 7/5x4 225/260x4
Lying leg curls+90”R 4 (5 presc) 7/5.5/5/5.5 140/150x3
Lunges dbl+90”R SS w/ 5 7 50
SL deads+90”R 5 7/5/10/10/10 95/160/45x3***
Donkey calf raises 6 (8 presc) 15/15/12/
10/12/12 140/300/340/
400/400/400
Cardio/conditioning
None
Nutrition notes
Happy holidays! Keeping to six meals, high protein
Feeling :|
Notes Getting a little behind in the program…decided better to complete the days than to stay on the weekly schedule during the holiday period.
***dammit, felt a little “twinge” when putting the weight down (no, not while doing the exercise). I’m such a moron. Lower back injury. Turned out that it bothered me for three days, so I lucked out. I stretched it by completing the sets with the lightest weight (the bar), and did lots of stretching. I also took two hot baths this day (apparently I forgot to ice it in there), and ibuprofen. By day 4 it was a memory. Thankfully.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 3:06:03 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 12/31/2007 Monday New Year’s Eve!
Program BRE Week 14 Growth
Warm up Walk
Body focus Cardio
Cardio/conditioning
5K run (about) Galloway 5’:1’
Nutrition notes
Happy holidays! Keeping to six meals, high protein
Feeling :(
Notes I love my job, but when I’m working when I had completed everything I needed to do and I’m visiting with my family who I see infrequently, well, I’m grouchy. This run was pure therapy. It was accompanied by Dvorak’s 8th, which turns out to also be very therapeutic, even more so when it’s your orchestra knocking home runs!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 1/5/2008 3:14:32 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 01/04/2008 Friday 11th day o’ Xmas
Program BRE Growth Week 14
Warm up Long bike to gym (4.5-5miles)
Body focus Chest/back
Exercises Sets Reps Weights
Incl bench+90”R SS w/ 2 (5 presc) 5 115
WG pull up+90”R 5 4+2 30A
3+3 30A
3+3 30A
4+2 30A
3+3 30A
Bench+90”R 5 5/5/4/4/5 135 <-a record
BO rows (Icarin)+90” 2 (5 presc) 7/5 90/115
Cardio/conditioning
See warm up!
Nutrition notes
Keeping to six meals, high protein
Feeling :(
Notes Don’t get it. I had a perfectly fine day at work, but at the gym, I felt weak—really weak and unmotivated. It might be attributable to being off my schedule, or lifting at night instead of during the day, or whatever. I quit early not only for the motivation, but I felt fatigued and didn’t trust myself lifting anything heavy at that point.
On the other hand, that 135 x 5 reps for bench is a record for me. I know it’s not much for a lot of guys here, but that’s HUGE for me. So I was happy about that, although I almost killed myself on set 5, getting the 5th rep out.
I need to find a way to make sure I don’t have such an off (and confused) day again in the near future.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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