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: Outrunning Doughnuts

Post by The Venerable Bogatir X » Tue Sep 23, 2014 8:42 pm

9.23 (42)

Today's workout:
20 minutes XRider eliptical...pretty easy
Narrow grip bench presses
Delts: plate front raises, laterals, 2 KB clean and press, face pulls
Some KB high pulls and swings

Never ceases to amaze me how heavy those 32kg kettlebells are when you haven't touched them in awhile!

The Venerable Bogatir X
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Wed Sep 24, 2014 4:36 pm

9.24 (43)

Today's workout:

15 minutes of Eliptical: 10 moderate; 5 sprints for 30 on 30 off
Some DB curls....did more BS'ing than lifting today.

Redemption: on the mile long list of why our rec center is so great is that it's just a mile from the house. So I went back this evening and did 20 more minutes of cardio, about 7 sets of leg presses supersetted with calves and Roman Chair sit-ups.

The Venerable Bogatir X
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Thu Sep 25, 2014 11:24 pm

9.25 (44)

Mid-day: Xrider eliptical for 20 minutes....moderate. Had to head back home to handle something work related.

Evening: Bike 17.9 miles

That's it.

The Venerable Bogatir X
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Fri Sep 26, 2014 11:08 pm

9.26 (45)

This morning (zero dark thirty): 10k on XRide eliptical in 43 min--moderate effort; standing bands.

This evening: plan was to go back to the gym; lied down to close my eyes for 10 minutes and napped for just over an hour....I must have needed it as I don't feel an iota of guilt over it.
Last edited by The Venerable Bogatir X on Sat Sep 27, 2014 11:34 pm, edited 1 time in total.

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

Post by The Venerable Bogatir X » Sat Sep 27, 2014 11:32 pm

9.27 (46)
Saturday afternoon workout:
Narrow Grip Benches SS Pulldowns 3 sets
3 Trisets:
Plate Raise
Laterals
Arnold Press
High Pulls 3 sets
DB Curls 3 sets

Bike ride tomorrow morning.

The Venerable Bogatir X
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Sun Sep 28, 2014 3:01 pm

9.28 (47)
Sunday morning: 21.4 mile bike ride.

The Venerable Bogatir X
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Tue Sep 30, 2014 12:07 am

9,29 (48)

Monday:
Morning: XRider Eliptical....30 minutes--moderate

Evening: Narrow grip benches, pull-ups w. band, DB Pullovers, DB Rows....worked fast for about 40 minutes, felt good

Edit: I also did drop sets of DB curls with 50's down to 30's, twice, 3-5 reps each weight.

The Venerable Bogatir X
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Thu Oct 02, 2014 12:26 am

10.1 (49)

Tonight's workout:

10k on XRide eliptical in 32:40--moderate
Leg Press SS Toe Press, 3*10-20 each
Standing bands for 15 minutes

Got a mean 'crick' in my neck yesterday, so I hit the chiro earlier and got adjusted.

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 Oct 02, 2014 11:19 pm

10.2 (50)

Tonight's workout:
Narrow Grip Bench Press SS EZ Curls
DB Pullovers SS DB Curls

20 sets in total; done in about 40 min.

The Venerable Bogatir X
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Re: Outrunning Doughnuts

Post by The Venerable Bogatir X » Sat Oct 04, 2014 1:49 am

10.3 (51)

Friday night workout:

30 minutes on ex-bike--moderate effort
30 minutes of delts: rotating sets of plate raises, cable laterals, face pulls, upright rows--worked fast and got good volume done; overall moderate effort

That's it!

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 » Sat Oct 04, 2014 4:22 pm

10.4 (52)

Saturday morning workout:

Narrow Grip Bench Press
Pullovers SS Narrow Grip Pulldowns

Roman Chairs SS Captain's Chairs

Bar Hangs

Worked fairly hard--done in 40 minutes. Might sneak in a quick bike ride this afternoon to see how brutal the winds are while on a bike. I haven't seen a single bike nazi on the road this morning, so that does not bode well as they're typically everywhere.

EDIT: Biked 14 miles this afternoon.

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 » Sun Oct 05, 2014 10:58 pm

10.5 (53)

Sunday morning workout: 40 minutes on XRider eliptical. Fairly easy, but enough to get a good sweat going for most of it.

50 mile bike ride did not happen today. At 0320HRS, our doorbell rang, twice. Our doorbell is rarely rung and is loud enough to be heard at a death metal concert. Two Sheriff's Deputies and a State Trooper are there and a nice Suburban. Not sure if it was a fare theft of service or robbery, but it's the second time in a year cops went looking for bad guys on our property and we live in an extremely low crime area. Anyway, I was up until 0530, fell back asleep and woke-up too late to dedicate 6 or so hours to a ride, so it will go next week.

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 Oct 06, 2014 11:51 pm

10.6 (54)

Monday workouts:

Morning: swings with the 32kg, doing sets of 10-25 (more on the 10 side than 25) for about 20 minutes. Then, went to the stair/climber machine thing and did 8 minutes relatively hard with 2 minute cool down.

Evening:
33 minutes, XRider Eliptical--easy
Narrow Grip Bench Presses
DB Incline Presses
DB Pullovers (I forgot to note these)
BW Skull Crushers

Some pretty light stretching morning and evening.

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 » Wed Oct 08, 2014 2:46 pm

10.7 (55)

Workouts:

Tuesday evening:
15 minutes of cardio--moderate/hard; 3 minute cooldown
Narrow Grip Bench Presses for some sets

....that was it.

10.8 (56)

Wednesday morning:
Feeling crunchy, and not in a granola/occupy Wall st. kind of way.
3 Circuits--easy/moderate effort:
Plate Raises
Cable Laterals
Arnold Presses
Face Pulls

Roman Chair Sit-ups, about 25, in total; Back Raises/HyperX, about 25, in total.

Some bar hangs and stretching.

....that was it. Might sneak a quick bike ride in later.

Evening: didn't get what needed to get done, done until it was too late for the bike ride. So, back to the rec center for 30 minutes on the ex-bike--moderate effort.

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 Oct 09, 2014 11:25 pm

10.9 (57)

Thursday evening workout:

5 supersets:
Narrow Grip Benches w. Narrow Grip Pulldowns

8 pull-ups, in total....fooled around with some overhead presses between sets for giggles

5 sets DB Rows

Hit the GUNZ like a Jerseyboy 4 weeks out from a Cancun trip.

45 minutes, good workout overall.

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 » Sun Oct 12, 2014 12:15 am

10.11 (58)

64 mile bike ride. Set out to do 50, but made a couple of directional errors which boosted up the miles. Smashed my recent best by 23 miles.

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 » Sun Oct 12, 2014 9:14 pm

10.12 (59)

Sunday morning workout: full body bands, Amosov Squats & TKE's for about 20 minutes. Then, we walked a bit in the vicinity of Lake Minnetonka. Wore my new, Tommy Kono knee bands for about 3 hours or so, which felt good.

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: Outrunning Doughnuts

Post by The Venerable Bogatir X » Mon Oct 13, 2014 7:17 pm

10.13 (60)

Monday workout:

AM: 33 minutes on the XRider eliptical thing. Easy work....legs are sore from Saturday's long bike ride, but I did some stretching, massage and foam rolling which were definitely smart moves.

Early afternoon: needed to get away from work for a bit so I went back to the rec center for 30 minutes of narrow grip benches and GUNZ! (BB curls SS with pushdowns for 6 sets each).

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 » Wed Oct 15, 2014 12:55 am

10.14 (61)

Evening workout:

A few bench presses per the secret slow cook protocol

4 Trisets for Delts:
Front Raise
Side Raise
Upright Row

That was it. I'm fighting off a bug or something...definitely a little 'off' at this time.

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 » Thu Oct 16, 2014 11:53 pm

10.16 (62)

Thursday night workout:

20 minutes:easy
Narrow Grip Bench Press
Pull-ups
Goblet Squat
Romanian Deadlift

40/20 : easy
DB Clean & Press w. 40s
-I must not have hit the button on the timer, so I don't know how long it took, but it was way under 20 minutes. I'll go 5 higher until I don't make 40 in 20 and that'll be the starting point.

Put the TK bands on the knees 2 hours prior to the workout which will be my MO going forward whenever possible.

That was it for today.

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 Oct 18, 2014 12:36 am

10.17 (63)

Friday night workout:

20 minutes: easy
Narrow Grip Bench Press
Pull-ups
Goblet Squats
Romanian Deadlift

20 minutes: easy

Trap Bar with 190#: Pendlay Rows alternated with Farmer's Walks.

190 was too light, but I got a good little sweat nonetheless.

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 » Sun Oct 19, 2014 6:41 pm

10.18 & 10.19 (64 & 65)

Weekend workouts:

Saturday morning- 25 minutes on exercise bike: moderate effort

Sunday morning: just shy of 7 miles on the bike....the Tommy Kono knee sleeves must have boosted the power from my almighty ass to the pedals too much as I had a blowout of the front tire. Turning lemons into lemonade, I walked the bike bike for most of the way, with some slow riding on the flat mixed in, so we'll call today's ride 'knee rehab work'.

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: Outrunning Doughnuts

Post by The Venerable Bogatir X » Tue Oct 21, 2014 12:00 am

10.20 (66)

Lunch workout was 20 minutes of XRider elliptical. ..moderate.
Evening workout:
Narrow grip benches
10 minutes elliptical: moderate/hard
20 minutes Pullover and DB Rows: moderate
Green sludge for dinner on the march to BLOWTORCH the next 20.

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 » Tue Oct 21, 2014 11:55 pm

10.21 (67)

Tuesday workouts:

Lunch: 20 min bike...moderate but good sweat.

Evening: 30 minutes narrow grip bench and GUNZ!....moderate effort overall.

Back to rec center for knuckleheads to play after homework.

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 » Thu Oct 23, 2014 6:33 pm

10.22 (68)
One mile eliptical in 14 min--moderate

10.23 (69)
Lunchtime Workout:
1 mile Eliptical in 13 and change--moderate
Narrow Grip Bench & Pull-ups--easy
Pullovers & Cybex Rows--moderate/hard
Roman Chair Sit-ups--moderate

Done in under an hour...good workout.

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