HEY MARATHON MAN, GOOD WORKOUT!!!

You would think I would take a lazy walk - nope with water to deliver I did the suicide walk.

Accomplished a 2.0 mile walk in the heat of the day on 7 to 10% grades on both ends - felt good and yep you could feel the burn on that one.

Now for football practice with DS

Completed extended cardio - cool running week 5 # 1. Course is now 3.1 miles. Did ok on run but could feel the lack of sleep 37.35. Includwing a 5 min pre-warmup and 5 min cool down and one extra 5 minute segment.

Back from my lazy 7 days off - did run and hike but did not do abs in the forest

Abs for Tuesday ----

Ab Crunch - unresisted feet elevated - 154 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 77 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 140 lb x 30 each x 2 sets, 140 lb x 25 each

All totaled up today - 316

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 100 lbs could not resist.

Tonight football practice with DS.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12x2 and 210#-9 increased amount

Squat
Tim 210#-12x2 and 210#-9 increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 168 for 12sec increased amount raised elevation

Crunch – Elbow/knee
Tim 84 for 12sec increased amount raised elevation

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 140#-30ea x 3sets, increased amount

Chest Fly inclined
Tim 100#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 160#-12

Reversed Wide Pulldown
Tim 160#-12

Standing rev grip wide Pulldown
Tim 160#-12

Row 5 min
Tim 100# Yes

Will Toss in a walk today

Will throw in football practice with DS tonight

You are the bionic man it looks like. When do you have time to do anything else? TEE HEE Great Job...no wonder you are "feeling the burn". Take Care!

Completed extended cardio - cool running week 5 # 2. Course is 3.1 miles. Did ok on run but could feel the back pain 38.57. Includwing a 5 min pre-warmup and 5 min cool down and one extra 7 minute segment to what they listed to do today .

Abs for Thursday ----

Ab Crunch - unresisted feet elevated - 84 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 24 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 140 lb x 30 each x 2 sets,

All totaled up today - 168

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 100 lbs could not resist.

Tonight football practice with DS.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12x2 and 210#-10 increased amount

Squat
Tim 210#-12x2 and 210#-10 increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 182 for 12sec increased amount

Crunch – Elbow/knee
Tim 91 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 140#-30ea x 3sets, 140# - 10 each increased amount

Chest Fly inclined
Tim 100#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 160#-12

Reversed Wide Pulldown
Tim 160#-12

Standing rev grip wide Pulldown
Tim 160#-12

Row 5 min
Tim 100# Yes

Will Toss in a walk today

Off today - buiilding things at the lake - back still tender -

Run on Sunday

Completed extended cardio - cool running week 5 # 3. Course is 3.1 miles. Did better than thursday 34:38 or 4 minutes 19 seconds better than Thursday.

Includes a 5 min pre-warmup walk. Today they wanted 20 minute non stop and I ran out of course at 29 minutes non stop so we will need to extend again

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12x2 and 210#-11 increased amount

Squat
Tim 210#-12x2 and 210#-11 increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 212 for 12sec increased amount

Crunch – Elbow/knee
Tim 105 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 140#-30ea x 3sets, 140# - 15 each increased amount

Chest Fly inclined
Tim 100#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 160#-12

Reversed Wide Pulldown
Tim 160#-12

Standing rev grip wide Pulldown
Tim 160#-12

Row 5 min
Tim 100# Yes

Finished a walk today and tonight DS football practice

Well so far things are going good I accelerated the cool Running program from Week 5 to the end week 9 cause I needed more. I believe it is a great program and if you were not walking like I was for 60 days prior you would probably need the whole program.

Went out today and ran the course in 33:55 which is 43 seconds faster than Saturday. Might take the first 5 minutes and eliminate fast walk next time for warm up and do that elsewhere before the course. Still need to improve time but feeling really good about progress.

Abs for Thursday ---- decided today to do half of weight workout days have to fool body sometimes

Ab Crunch - unresisted feet elevated - 106 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 56 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 140 lb x 30 each x 1 set, 140 lb x 26 each

All totaled up today - 218

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 100 lbs could not resist.

Tonight football practice with DS.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12x 3 rotations, increased amount

Squat
Tim 210#-12x 3 rotations, increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 280 for 12sec increased amount

Crunch – Elbow/knee
Tim 119 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 140#-30ea x 3sets, 140# - 20 each increased amount

Chest Fly inclined
Tim 110#-12- increased amount

French Press
Tim 60#-12

Wide Pulldowns
Tim 160#-12

Reversed Wide Pulldown
Tim 160#-12

Standing rev grip wide Pulldown
Tim 160#-12

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

Went out today and ran the course in 30:56 which is 3 minutes faster than Tuesday. Still need to improve time but feeling really good about progress.


Need to do ab work - back later

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12x 3 rotations, 210# x 5 , increased amount

Squat
Tim 210#-12x 3 rotations, 210# x 5 , increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 140 for 12sec increased incline

Crunch – Elbow/knee
Tim 70 for 12sec increased incline

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 150#-30ea x 2sets, increased weight

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 170#-12 increased weight

Reversed Wide Pulldown
Tim 170#-12 increased weight

Standing rev grip wide Pulldown
Tim 170#-12 increased weight

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

Went out today and ran the course in 30:56 which is the same time as Thursday. Still need to improve time but feeling really good about progress.