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Post by fit on Feb 18, 2009 22:11:08 GMT -5
Didn't realize you were training for a marathon. How are you finding time for the long runs and the gym?
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Post by nwtrnr on Feb 19, 2009 20:56:09 GMT -5
Fit, It's tough but I love to work out and run. I guess it's my entertainment. I didn't run today and skipped the gym last night ! Doing legs and shoulders tonight though. I got to keep up with the machines on here (in my dreams).
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Post by nwtrnr on Feb 21, 2009 19:43:16 GMT -5
Been very busy;
No Run today
Bike 20 minutes medium pace kept heart rate under 120
Thursday Legs, Shoulders and Traps
Seated Shoulder Press Hammer Strength (left shoulder acting up a little so I took it easy on it)
Single 35 each side for 30 reps 45 x 30 55 x 30
Dumbell press
40lb x 3 x 10 50lb x 3 x 10
lateral raises 20lb x 3 x 10 35 x 3 x 10
Dumbell Shrugs
45lb x 20 55lb x 20 65 x 20 85 x 20
Dips Bdwt 60
Deltoid machine 60lb x 3 x10 80 x 3 x 10
Seated Leg press (wanted to do some squats but when my shoulder acts up I avoid trying to put too much force on it) I place the seat close to produce more stress in the lower poundages move it back a knotch in the upper. Trying to replicated a deep squat. This burned bad that day! I don't have big legs to begin with so the last set was a killer. 180lbs x 3 x 10 250 x 3 x10 300 x 3 x 10 315 x 3 x10 350 x10
Leg extensions
110 x 3 x 20
120 x 3 x 20
140 x 2 x 10
Drop set 110 x 20
Sit ups at 20 deg.
60 alternating from side to side.
Keeping diet clean eating 5 times a day protein with every meal.
Bdwt 179. Bdyft 10.5% I still can't see my abs usually can only see them when I get down to 9% . Liking that even though I am increasing my run distances my weight is not dropping like before. Race is less than a month away so if I can keep my weight at or above 175 that's 12 pounds more than I weighed at my last race. I am going to eat as much as I can next week to try to get to 190 to have a little extra before I lean down.
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Post by mrky03 on Feb 22, 2009 15:40:28 GMT -5
Wow! I don't see how you do all that! I would be dead! lol Keep up the good work!
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Post by nwtrnr on Feb 24, 2009 13:32:01 GMT -5
Thanks Joel, from you that is a true compliment.
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Post by nwtrnr on Feb 24, 2009 13:56:42 GMT -5
Monday
5 mile run 1:30 PM moderate pace
8:30 gym
20 minutes on bike 10 setting for 5 then 12 then 7, 5
Chest and Biceps
Seated cable machine press I like to alternate with machines and freeweights. No training partner so playing it safe.
90lbs x 3 x 15 135 x 3 x 10 165 x 3 x 10 185 x 3 x 10 210 x 10 (first time pressing over 200 in a long time! shoulder finally strong enough, once I can bench a decent amount my body reacts well and I start to gain mass quickly) Drop set 165 x 20
Incline Press dumbells
45lb x 3 x 10 50lb x 3 x10 65 x 20
Pec Dec Set pin back as far as it can go for full stretch. I use a combo deltoid machine that uses a flat grip gives me much better recruitment.
120lbs x 30 140lbs x30 165lbs x 30 Drop set 110 x 30
Butterflies with dumbells in incline
35lbs x 3 x 15
Decline press with dumbells 45 x 3 x10 50 x 3 x 10 55 x 3 x 10
Dips bdywt (next week will use seated dip machine with weights
30 dips non stop at rapid pace.
Biceps
65 pound easy curl bar. 3 x 10
Hammer curls with 30lb dumbell alternating 3 sets of 5 each arm.
70lb easy curl 3 x 10
Hammer curl 45 pound dumbell 3 x 10
easy curl bar 80lbs 3 x 10
90lbs 15 arms are blown up!
Crunches on machine 80lbs x 20
165 x 60 185 x 60
finally can almost see my abs!
Bdwt 177lbs (need to up calories again don't want to lose another pound would like to gain 3 more before race day).
cold measurements Arms 15.5 inches Waist 31.5 inches Chest 42.75 inches finally growing. Bdyft 9%
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Post by nwtrnr on Feb 25, 2009 19:57:51 GMT -5
Tuesday
Light day feeling a bit rundown. Ran on Treadmill 7.9 mph for 20 minutes 3 incline Back and Tri's
Lat Machine (cable) 90 x 30
135 x 15 145 x 15 165 x 30 180 x30
Chin ups rapid pace 25
Low Row cable
135 x 30 165 x 30
dumbell rows
35 x 3x 15 45 x3 15
Barbell rows
50lbs x 30 100lbs x 30 150lbs x 30
Tris
Seated overhead extension 15lbs x 3 x 15 25 x 3 x 15
Overhead with easy curl extension 40lb x 3 x 20
Pressdowns
110x 3 x 15 140 x3 x15 165 x 3 x15 180x 3 x15
Bdwt down to 175 a little stressed from work and a lot less sleep, I tend to drop weight fast. I have upped my caloric intake and expect to put on at least 3-4 pounds by next week.
Can almost see my abs a few more tough ab sessions and they should start to show!
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Post by nwtrnr on Mar 4, 2009 16:00:37 GMT -5
Still working out just have not had time to post here lately. Bdwt is up ! 182lb. Personal best on Hammer Strength press 3, 45 plates each side. Been using seated dip machine still preparing for half marathon at the end of this month, then the full in Summer. Trying to still add more mass it's coming on. Will again post on journal in a few days.
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Post by Roger on Mar 7, 2009 6:35:24 GMT -5
Been a while since I have been able to check in. You are for sure getting stronger
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Post by nwtrnr on Mar 7, 2009 14:20:10 GMT -5
Yes finally feel like I can lift again. Weight is coming on upto 185 today! Starting to add much more protein to my diet got a case of egg whites starting to eat at least 5-7 3 times a day along with a weight gainer shake at night and after work-out . Now that my shoulder is healed up and stronger I can do more power work.
My last workouts Wednesdy and Thursday so I am posting those today.
Wednesday
5 mile run Lunch hour
gym evening
20 minute warm up bike and stretching
Legs and shoulders
V-Squat Hammer Strength (my favorite machine)
4 45's x 3 x 10 6 45's x 3 x 10 8 45 x 2 x 5
Hack Squat
2x 45x 3 x 10 4 45 x 3 x 20
Seated Leg Press (cable) Close as I can get it so knees hit chest. 200lb x 15 250 x 15 300 x 15 350 x 15
Leg extension 80 x 3 x 20 120 x 3 x 10
Leg curl
80 x 3 x 10 110 x 3 x 10
Shoulder Press Hammerstrength
45 x 3 x 10 55 x 3 x 10
Dumbell Presses 50 x 3 x 10 55 x 3 x 10 65 x 3 x 10
Lateral raises
15 x 25 25 x 10
Deltoid Machine
80 x 30 drop set 60 x 30
100 hanging knee raises
Stats 183 Arms 16 Chest 43 Waist 30
Going to start really working my legs to put some mass on them in the upcoming weeks adding some calf work too.
T
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Post by Roger on Mar 8, 2009 5:33:43 GMT -5
Looking good Matt
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Post by nwtrnr on Mar 12, 2009 12:08:55 GMT -5
Made the decision to drop the half marathon to focus on gaining more weight for the next month and a half before preparing for the full race. I'm definitely ready to run the half,, just want to put on more mass especially since I am going to be in an exercise video in a few weeks. Got my weight up to 185 then dropped 5lbs quickly doing fast paced runs with team running partner who is very competitive. Both of us decided to build up more core strength in the gym and then in the last two months train for the big race, he has only dropped a pound! I'm still going to run 3 times a week to keep my speed up with a long run on the weekend.
I have modified my diet to add much more protein bought a full case of eggwhites to make it more convenient and actually get something that is a whole food.
Diet 1. 8 eggwhites 1 scoop of protien powder
carb either a whole wheat /grain bread or brown rice. Fruit
2. 8 eggwhites or a gainer shake. lunch 3. Sub with lean cuts of meat or chicken on whole wheat . no mayo, just oil and vinegar.
4. 8 eggwhites. (on heavy training days) 5 on lighter days.
5. Dinner A protein, either fish, chicken or lean meat. 8oz minimum. vegetable, brown rice.
5. 8 eggwhites or a high calorie True Mass Shake.
I also take a liquid Source of Life vitamin, Apple cider vinergar and creatine during this diet period. I drink two-three cups of coffee but am cutting back to 1.5 every other day to get off of it.
Weight back up to 181 want to get upto 190 by May, will add much more carbs in the next few weeks to bulk. Will post full training journal on Saturday. Using a V squat , trying to build up my legs they are very resistant using deep slow movements with heavy weight so they are starting to fill out slowly. Yesterday did a long leg workout but still not sore as I should be, need to work a little harder.
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Post by nwtrnr on Mar 17, 2009 20:24:49 GMT -5
New pic making progress I hope.
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Post by fit on Mar 17, 2009 21:21:27 GMT -5
Looking good (and much better than me!)
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Post by Roger on Mar 20, 2009 4:47:50 GMT -5
I would say great progress. Stay at it Matt
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Post by masterschamp on Mar 20, 2009 12:29:25 GMT -5
Great job....keep it going!
Keith
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Post by nwtrnr on Mar 21, 2009 14:08:30 GMT -5
Been training hard only ran once this week. Have a little pain in my elbow bicep area on my left arm so taking it easy on it this weekend. Bdywt is staying stable(still the same as when I running more). My upping the protein and changing it up to at least 2 dozen eggwhites has really helped. Took on another job in the health and wellness industry in sales (crazy). Added one more day of training from 4-5. Posting another pic for motivation thanks everyone for the props! If I can continue to progress I think I might try to do a show next year, better late than never.
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Post by nwtrnr on Mar 23, 2009 12:14:05 GMT -5
Sunday
Warm up ran for 7 minutes 7:30 mile.
Legs and shoulders
Hammer Strength Squat
90 x 2 x 10 180's x 4 x 10 270 x 5 drop set 135 x 3 x 10
Leg exstension
90 x 20 135 x2 x 10 165 x 2 x10
Seated leg curl
90 x 3 x10
Seated Calf
70 x 5 x 10
Hack Squat
90 x 3 x 10
180 x 3 x 10
Drop set
90 x 3 x 10
Shoulders
Seated Dumbell 55 x 3 x 10 60x 15
Raises Lateral Raises 25 x 3 x 10
20 x 5 x 10
Deltoid Machine
50 x 30
Seated Dips
90 x 3 x 20
180 x 3 x 10
Chins
3x 15 bdywt
Bdwt 188 getting closer to target ! I would like to get up to 205 the heaviest I've been with a less bodyfat. Working my legs is putting on the weight that's where I am lacking. Getting more confident that I can do a show next year.
Upping my carbs this week been keeping them low since I have not been running as much.
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Post by intenceman on Mar 23, 2009 14:42:10 GMT -5
Good strength endurance! Keep it up!
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Post by nwtrnr on Mar 23, 2009 20:06:11 GMT -5
Going to make my goal!
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