60th year

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

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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Sat Aug 27, 2011 12:28 am

New distance - 3.15 miles, 36:50, about 12 minutes a mile. This is probably the pace I've been running - I wasn't using map my run right. My goal is to run a 5K end of sept. in 33 minutes or under.

25 push-ups

10 minutes yoga.
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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Sun Sep 04, 2011 5:09 pm

Traveled most of week, no workouts, Friday ran 2.5 miles, 25 push-ups; Saturday, walk 7 miles; Sunday, run 3.1 miles in 36:15; AHR - 153, HHR 172.
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DikTracy6000
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Re: tshuva

Post by DikTracy6000 » Mon Sep 05, 2011 11:18 pm

Hammer, glad to see you're hitting it again. Travel and working out is always a challenge for me.

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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Thu Sep 08, 2011 2:33 am

Thanks for encouragement. At 56, everything's a bit harder, every excuse is a bit easier.

Last night, 40 minutes in hotel gym with machines -- climber, recumbent bike, new odd elliptical.

This morning, 20 minutes yoga.
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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Fri Sep 09, 2011 10:54 pm

3 m ile run, 32:40, Average heart rate 146, High heart rate 174

25 push-ups

5 minutes yoga.
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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Sun Sep 11, 2011 7:08 pm

Saturday walked 7 miles.

Sunday:

2.68 mile run, 28:05, Average heart rate 155, High heart rate 171

25 push-ups

10 minutes yoga.

First time legs haven't felt like tree stumps. Moved up pace by about a minute a mile to 10:46. Goal had been to run 5K race at end of month better than 11 minute mile. May have to increase goal.
Last edited by Hebrew Hammer on Wed Sep 14, 2011 3:27 am, edited 1 time in total.
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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Tue Sep 13, 2011 1:57 am

A-B with dumbells, start reps with 8,6,4, move up to 12,10,8, then up five pounds per dumbell

A-Bench 8x50, 6x60, 4x70
B-One-arm rows 8x30, 6x35, 4x40

A-Military press 8X40, 6x50, 4x60
B-Curls 8x30, 6x40, 4x50

5 roman chair

Air Dyne, 23:03, AHR 117, HHR 134
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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Wed Sep 14, 2011 3:30 am

Planned to run 4 miles tonight to help get ready for 5K race a week from Sunday. But did not feel good from the start. Realized this was my fifth night in a row working out, and that I just wasn't used to this and that I probably needed to give my body a break. So cut run short and headed home - about 30 minutes. Tomorrow definitely take a day off.
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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Sun Sep 18, 2011 11:12 pm

Saturday: walk 7 miles

Today: Jog 3.3 miles, 40:20 (about 12 minute pace), AHR 138, HHR 150.

25 push-ups

10 minutes yoga
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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Sun Sep 25, 2011 8:33 pm

Yesterday, walked 7 miles.

Today ran in a 5K race. Time 33:27, average heart rate - 164, high heart rate - 182. Placed 47 out of 62 in men 55-60.

In July I couldn't jog a half-mile and started half-walk, half-run. At some point, I developed a goal of getting below 33 minutes on this run. Missed it by 27 seconds, but from my heart rate I know I pushed hard. Didn't make goal, but pleased with myself and had a great time.
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Re: tshuva

Post by DrDonkeyLove » Wed Sep 28, 2011 3:45 am

Hebrew Hammer wrote:Yesterday, walked 7 miles.

Today ran in a 5K race. Time 33:27, average heart rate - 164, high heart rate - 182. Placed 47 out of 62 in men 55-60.

In July I couldn't jog a half-mile and started half-walk, half-run. At some point, I developed a goal of getting below 33 minutes on this run. Missed it by 27 seconds, but from my heart rate I know I pushed hard. Didn't make goal, but pleased with myself and had a great time.
Congrats on the progress and the fun.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

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Hebrew Hammer
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Re: tshuva

Post by Hebrew Hammer » Tue Oct 11, 2011 2:18 am

30 minutes air dyne easy, 25 push-ups.
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Re: tshuva

Post by Hebrew Hammer » Mon Dec 12, 2011 1:41 am

fri. 20 minutes elliptical

sat - walk seven miles

Sun.
A-B with dumbells, start reps with 8,6,4, move up to 12,10,8, then up five pounds per dumbell

A-Bench 8x50, 6x60, 4x70
B-One-arm rows 8x30, 6x35, 4x40

A-Military press 8X40, 6x50, 4x60
B-Curls 8x30, 6x40, 4x50
C-lying lying shoulder rotation, palm down 8x10, 6x12, 4x15
5 roman chair

Air Dyne, 30:41, AHR 122, HHR 136, cal. - 306
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Tue Dec 13, 2011 3:24 pm

Sunday night:

Rehab/Prehab calisthenics with 25 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 calf raises

total 13 sets of 25 jumprope

5 minutes rowing

this morning 30 minutes walk on treadmill
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Wed Dec 14, 2011 3:07 am

This morning, walk 32 minutes on treadmill at 2.6

This evening
A-B with dumbells, start reps with 8,6,4, move up to 12,10,8, then up five pounds per dumbell

A-Bench 8x50, 6x60, 4x70
B-One-arm rows 8x30, 6x35, 4x40

A-Military press 8X40, 6x50, 4x60
B-Curls 8x30, 6x40, 4x50
C-lying lying shoulder rotation, palm down 8x10, 6x12, 4x15


Air Dyne, 32:08, AHR 118, HHR 134, cal. - 296
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Fri Dec 23, 2011 2:06 am

Saturday, 12/18 - 7 mile walk

Sunday,Mon. - 30 minute walk

Tues morning - 30 minute walk

Evening
A-Bench 8x50, 6x60, 4x70
B-One-arm rows 8x30, 6x35, 4x40
A-Military press 8X40, 6x50, 4x60
B-Curls 8x30, 6x40, 4x50
C-lying lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.

Thursday
Rehab/Prehab calisthenics with 25 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 calf raises

total 13 sets of 25 jumprope

5 minutes rowing
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Fri Dec 23, 2011 2:18 am

Hebrew Hammer wrote:Saturday, 12/18 - 7 mile walk

Sunday,Mon. - 30 minute walk

Tues morning - 30 minute walk

Evening
A-Bench 8x50, 6x60, 4x70
B-One-arm rows 8x30, 6x35, 4x40
A-Military press 8X40, 6x50, 4x60
B-Curls 8x30, 6x40, 4x50
C-lying lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.

Thursday
Rehab/Prehab calisthenics with 25 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 calf raises

total 16 sets of 25 barefoot jumprope

5 minutes rowing
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Sun Dec 25, 2011 7:35 pm

Friday dumbells
A-Bench 8x50, 6x60, 4x70
B-One-arm rows 8x30, 6x35, 4x40
A-Military press 8X40, 6x50, 4x60
B-Curls 8x30, 6x40, 4x50
C-lying lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.

Saturday - seven mile walk

Today
Rehab/Prehab calisthenics with 30 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 no-touch calf raises

total 16 sets of 30 barefoot jumprope = 480 jumps

5 minutes rowing
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Tue Dec 27, 2011 4:43 am

Birthday 56 today. Painful to look back even over this training log to see how I've slowed, but I'm still going and can get back - slow and steady.

Dumbells
A-Bench 10x50, 8x60, 6x70
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 8x30, 6x40, 4x50
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Wed Dec 28, 2011 1:55 am

Rehab/Prehab calisthenics with 30 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 no-touch calf raises
10 thera-band twist R/L
total 18 sets of 30 barefoot jumprope = 540 jumps

5 minutes rowing
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Fri Dec 30, 2011 3:19 am

Wed. morning - 30 minutes treadmill

Tonight Dumbells
A-Bench 10x50, 8x60, 6x70
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 10x30, 8x40, 6x50
B-Military press 8X40, 6x50, 4x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Sat Dec 31, 2011 11:22 pm

Friday morning - 3 minute treadmill walk

Friday night
Rehab/Prehab calisthenics with 30 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 no-touch calf raises
10 thera-band twist R/L
total 18 sets of 30 barefoot jumprope = 540 jumps

5 minutes rowing

Saturday - 7 mile walk
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DikTracy6000
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Re: Fatty Wager 2012

Post by DikTracy6000 » Sun Jan 01, 2012 2:13 am

Hebrew Hammer wrote:Birthday 56 today. Painful to look back even over this training log to see how I've slowed, but I'm still going and can get back - slow and steady.

Dumbells
A-Bench 10x50, 8x60, 6x70
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 8x30, 6x40, 4x50
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.

Happy Belated Birthday. Log and commitment are looking good. At 56 this level of training will surpass 90% of your 56 y.o. comrades. DT6K

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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Mon Jan 02, 2012 4:30 am

Tonight Dumbells
A-Bench 10x50, 8x60, 6x70
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 10x30, 8x40, 6x50
B-Military press 8X40, 6x50, 4x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.
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Hebrew Hammer
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Re: Fatty Wager 2012

Post by Hebrew Hammer » Mon Jan 02, 2012 4:31 am

DikTracy6000 wrote:
Hebrew Hammer wrote:Birthday 56 today. Painful to look back even over this training log to see how I've slowed, but I'm still going and can get back - slow and steady.

Dumbells
A-Bench 10x50, 8x60, 6x70
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 8x30, 6x40, 4x50
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.

Happy Belated Birthday. Log and commitment are looking good. At 56 this level of training will surpass 90% of your 56 y.o. comrades. DT6K
Thanks. I had fallen off, and need to get back in the habit.
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