Half fat and half skinny...

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Aug 26, 2014 12:52 am

8.25 (16)

Tonight's workout:
10 min seated bike nice and easy
Narrow Grip Bench 135, 6*6
DeFranco Delt Complex: 4 sets
Pullovers 60, 5*6
Abs
Step-ups

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Wed Aug 27, 2014 2:05 am

8.26 (17)

This evening's workout:

33 minutes eliptical--moderate and easy work
Bunch O sets of Leg X, Leg Curls, Leg Press, Calves
GUNZ!
Bands, Amosovs, TKE's, Roman Chairs

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sat Aug 30, 2014 12:22 am

8.29 (18)

13.6 miles in 60 min on ex bike...pretty easy, but sweaty
Abs, bands, bar hangs, Cybex low back

Had a deep tissue massage with emphasis on legs yesterday/Thursday....wiped me out but it did help for now....will make this a weekly thing if need be.

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sat Aug 30, 2014 10:07 pm

8.30 (19)

Saturday Activity:

Guesstimated walk/light hike of 2+ miles with the family at Lake Minnehaha Falls.

Big-ass burger for lunch

Took the family home, got the bike out...

Went about 10 miles over the course of an hour and a few...had to back track to get some air in the tires. My app for tracking is gyping me out of miles at the start for some reason, so 10 miles is conservative, but pretty easy. "Air Force One" was on when I left the house and still on when I walked back into the living room.

A solid, sweat day.

*GET OFF MY PLANE!*

The Venerable Bogatir X
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Joined: Wed Jan 05, 2005 5:05 pm
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sun Aug 31, 2014 10:38 pm

8.31 (20)

This morning's workout:
15 minutes on the ex bike going hard; 5 min easy cool down....huffin, puffin, sweatin'
10 min or so of Vertical Lifts aka 1 Curl + 1 Press= 1 rep, alternate sides
Tricep Pushdowns for some sets
....and that was it.

I intentionally did not bring my phone as I haven't been a 'workout to music guy' for all that long (just this year)....I definitely prefer to have buds in my ears listening to my Spotify lists.

Took the family to Mall of America after that; it was a zoo.

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Mon Sep 01, 2014 9:34 pm

9.1 (21)

Bike ride for about 15 miles. Two, 5+ minute stops....not tough, but knees are feeling dandy today.

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Sep 02, 2014 11:16 pm

9.2 (22)

Tonight's workout:

XRider Eliptical Thing 10k in 35 minutes
Narrow Grip benches and BB Curls for 12 total sets

That was it.

The Venerable Bogatir X
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Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Sep 04, 2014 12:19 am

9.3 (23)

Tonight's workout:
20 minute eliptical--Utah Canyon Trail--worked moderately hard
5 Trisets:
Narrow Grip Bench Press
Leg Press
Toe Press
5 'Quadsets' (I guess that's what I'll call 'em)
2 Pull-ups
45# Plate Raises
DB Laterals
Arnold Presses
That was it....a good little workout. I moved fast (which is my new MO for training anyway, i.e. not much rest between sets).
Slow cooking the narrow grip bench isn't that exciting, but I've been sticking with it so we'll see where I end up at the end of fall with that.

The Venerable Bogatir X
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Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Sep 04, 2014 11:11 pm

9.4 (24)

Tonight's workout:
30 minutes of eliptical--pretty easy
Narrow grip benches to slow cook and GUNZ!

Had more 'deep tissue' work done this morning with focus on my legs.....definitely helps.

The Venerable Bogatir X
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Joined: Wed Jan 05, 2005 5:05 pm
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Fri Sep 05, 2014 11:23 pm

9.5 (25)

13.9 mile bike ride on the Minnetonka Regional Trail in about 90 minutes with a couple of stops. Now that I want a new bike, I dislike my old bike more and more with each pump of the pedals.

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Mon Sep 08, 2014 12:03 am

9.6 (26)

AM: some narrow grip benches and DB incline presses, about 10 sets, in total
PM: bike just over 14 miles in about 90 minutes

9.7 (27)
AM: same 14 mile jaunt (which is a mostly flat, mostly crushed limestone, trail), but with my wife and kids

The Venerable Bogatir X
Supreme Martian Overlord
Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Sep 09, 2014 1:43 am

9.8 (28)

Tonight's workout:
Narrow Grip Benches 6 sets
Pull-ups/Roman Chair Sit-ups 6 sets
Back Raises 3 sets
15 minutes of eliptical--moderate effort
That was it.....felt good.

The Venerable Bogatir X
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Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Sep 09, 2014 9:34 pm

9.9 (29)

This afternoon's workout:
Eliptical for 15 minutes...working hard for most of that; 3 minute cool down
Plate Raise/Laterals/Arnold Press for 3 trisets
Cable Laterals/Face Pulls for 4 supersets
EZ CURLZ & TRICEP PRESSDOWNS FOR GUNZZZZZZZZZZ! (5 sets, each)

Worked fast, no dinking around. Good little workout.

The Venerable Bogatir X
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Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Sep 11, 2014 12:57 am

9.10 (30)

Tonight's Workout:
Eliptical: 16 minutes working moderate-hard; 4 minutes cooldown/easy

Triples/fast rest:
3 sets snatch grip high pulls w. 135
6 sets Pendlay Rows w. 225
3 sets clean grip DL w. 315
3 sets of pull-ups w. band

Standing abs and standing bands

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Thu Sep 11, 2014 11:35 pm

9.11 (31)

14.6 mile bike ride in 1'15".

The Venerable Bogatir X
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Fri Sep 12, 2014 11:10 pm

9.12 (32)

Today's workout:
20 minutes of fairly easy eliptical
Narrow Grip Benches
Pull-ups for some triples (with a band)
Cable Laterals
Face Pulls
Upright Rows (with cable)
KB See Saw Presses with one poods

The Venerable Bogatir X
Supreme Martian Overlord
Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sat Sep 13, 2014 4:26 pm

9.13 (33)

This morning's workout:
15 minutes on the ex-bike--moderate (slow'ish pace with heavy'ish resistance)
Narrow grip bench press--3 sets
DB Pullover--3 sets
Roman Chair SS Romanian deadlift--4 sets
Standing bands--15 minutes
Just to a light sweat and feel good session for just over an hour. I have Brenda and Nicole working RDL's right now and have decided to work them into the mix as well. Also, IME, there's nothing quite like DB Pullovers to right the upper body stiffness a desk jockey's hours of sitting in front of a laptop gives oneself.
My intention is to go on a l'ong' bike ride tomorrow/Sunday., I don't know how long it's going to be, but we'll find out when it's done.

The Venerable Bogatir X
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Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Sun Sep 14, 2014 6:20 pm

9.14 (34)

Biked 35.5 miles.

The Venerable Bogatir X
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Joined: Wed Jan 05, 2005 5:05 pm
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Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Sep 16, 2014 12:11 am

9.15 (35)

Tonight's workout:

10k on XRide eliptical thing in about 31 min--moderate effort
Narrow Grip Benches and stuff for delts for about 30 min

That was it.

The Venerable Bogatir X
Supreme Martian Overlord
Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Tue Sep 16, 2014 11:56 pm

9.16 (36)

Tonight: 10k on XRide eliptical thing in a bit over 33 min--moderate effort

That was it.

The Venerable Bogatir X
Supreme Martian Overlord
Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: Gotta Launder, My Karma, Karma, Karma, Karma, Karma.....

Post by The Venerable Bogatir X » Wed Sep 17, 2014 11:42 pm

9.17 (37)

Tonight's Workout:

15 minutes of eliptical--pretty easy
Narrow Grip Benches

20 minutes of triples:
Snatch grip high pull
Pull-ups w. band
Goblet Squat

A few sets of Cybex Abs & Low Back machines

The Venerable Bogatir X
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Joined: Wed Jan 05, 2005 5:05 pm
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Thu Sep 18, 2014 6:53 pm

9.18 (38)

Today's workout:

30 minutes of 30:30 intervals on XRider--moderate effort

45 minutes--moderate effort
Snatch grip high pulls
Power Cleans from hang
Pendlay Rows
Romanian DL
KB Swings SS med ball slams

The Venerable Bogatir X
Supreme Martian Overlord
Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Sat Sep 20, 2014 4:35 pm

9.20 (39)

Saturday morning workout:

23 minutes XRide eliptial thing--mostly moderate effort (high resistance/slow speek)

20 minutes of narrow grip benches and Cybex Rows (back and forth)

Good little workout!

Longish bike ride tomorrow morning, weather permitting.

The Venerable Bogatir X
Supreme Martian Overlord
Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Sun Sep 21, 2014 11:23 pm

9.21 (40)

Sunday morning:

40 mile bike ride.

The Venerable Bogatir X
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Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Mon Sep 22, 2014 3:06 pm

9.22 (41)

Monday morning workout:

20 minutes on XRider eliptical thing; narrow grip benches; Cybex Rows. Light sweat day. Knees not feeling too bad today....swollen and a little achy but they've been somewhat better overall since I started the biking.

Also, brought up my pairs of 24's and 32's KB's up to the rec center for all to use. I'm going to start working with KB's again to some degree...

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