I didnt know you did that....."I want your job!"




What type of problem are you having on form?



Have you had this shoulder hurting before? I had that problem in my left shoulder once, and I forced a two week lay off at the time on MP's and BP's, and just did some stretching, high rep push ups, and shoulder exercises with no weight, and this did absolute wonders. I havent had pain since. But this was me.

Yes, sqauts can do that....they absolutely SUCK....LOL.....But by far one of the best exercises going. It can sure drain energy fast.

How do you perform your shouder shrugs with dumbells if I may ask?

Great! good luck with the run!!!!!!!!!!!!!!!


ROCK IT!

chillen

Chillen,

Thanks for taking the time to review my posting.

Not all that glamorous of a gig, but I do have 23 yo babes laughing at my corny jokes, so that is a plus. I do wetland training classes on how to identify the boundaries of wetlands.

I can toss up 225# 8X on the Smith Machine (I think that is what they call it - it is essentially a 45# weight bar on a rack with cables and safety catch), so I know my triceps and pecs can lift that weight, but when I attempt to use a real bench press, the bar doesn't go up smoothly - the bar doesn't stay level, it wobbles front to rear and side to side, even with less weight. It was explained to me that there are stabilizer muscles (deltoids among others?) that keep the bar from going forward and aft and side to side that are not well developed in me.

No, this was the first time I ever had this. I am thinking it was because the stabilizer muscles in my shoulder are being worked for the first time. I will take into consideration your recommendations.

I use 50# weights and while holding the dumbbells by my side, shrub my shoulders up to near my ears and hold it for 2 seconds. I do 4x 10 reps. But, it hurt just to pick up the dumbbells tonight, so that was why I backed off. Maybe next time. I am going to ice my elbow before I work out next time. Ice is a temporary remedy, but may get me through the exercise without further damage.

Richard

Good morning Richard. Getting ready to train in about 45 minutes and then off to work.

Hope your day goes well today.

I was completely exhausted today at work - talking and lecturing for 9+ hours is incredibly tiring to me, although it doesn't seem like it would be.

But.... I managed to get to the gym and do:

5X10 hack squats. Not quite as tiring as they were on Sunday, but still very fatiguing. I limited my rest to 1 minutes between sets.

4, 4, 5 reps of 225# on bench press machine
3x5 reps of 135# on bench press
3 x 10 reps of dips
3 x 5 pullups (parallel bars)

For diet, I kept track of it today:

1 bowl Special K with milk (150 cal)
2 peanut butter sandwiches (620 cal)
1 Protein shake (650 cal)
6" sweet onion teriyaki Subway sub (370 cal)
2 Macadamia cookie (440 cal) - my cheat item
Total: 2230

This should keep me well below 500 calories below my metabolic needs today

Another hard day at work, but not as tough as yesterday. So...

I ran outside today. Two laps at 1.4 miles each. First lap was 13 minutes (9.3 minute miles); second was 12:40 (9:00 even).

Diet: Bowl of Special K with milk: 150 cal
OJ: 200 cal
Lunch: Pork sandwich: about 300 cal
Root beer: 200 cal
Dinner: Beef stroganoff: 400 cal
Snack: Smoothie: 300 cal
Total: 1550 cal

I didn't get anything done yesterday - daughter needed help with spanish and algebra right as I was about to head to gym.

Today, I focused on compound movements of triceps and biceps to exhaustion:
5, 5, 10 reps bench press 155#
5 reps 185#, 5 reps 205#, 5 reps 225# smith machine bench press
3 x 10 reps dips
5, 5, 5 pullups - parallel bars
5 x 10 reps hack squats
30 minutes on stationary bike level 12 out of 25, maintaining 130 bpm hr

Diet today:
No breakfast
Chicken sween onion Subway 6": 370 cal
Drink: 220 cal
Livesaver gummies 520 cal (guilty pleasure)
2 Peanut butter sandwiches: 600 cal
1 honey sandwich: 300 cal
Mashed potatoes & gravy: 250 cal
Total: 2300 calories

Had to work yesterday and then slept to catch up on my sleep from this long work week. Rode 12 miles as a tune-up before relaxing for the evening and watching the Gators get spanked by the Auburn Tigers.

I was planning on going on a 58 mile group ride, but the organization's web page was not correct because there was no one at the meeting place! So, I rode 28 miles by myself, averaging 18.2 mph. Then, I went ot the gym and worked upper body:

Alternated bench press 155# 5x with 205# smith machine 6x. Did 3 times. I am pleased with my smith machine progress, but my bench press technique continues to suck - wobbling fore and aft and side to side, right arm goes up before left arm. Ugh. Hopefully, as I continue to work the bench press those stabilizer muscles will eventually catch up with the pecs and triceps.

Alternated lat pull downs with hands supine and pronated. 10 reps each, 3 sets each.

Cable rows 3 x 10 reps

3 x 5 reps of pullups, parallel bars

Rode son's mountain bike around neighborhood with wifey for 5 miles.

Diet:

bowl of shredded wheat with milk: 300 cals
2 soft boiled eggs with yolks: 160 cal
2 peanut butter sandwiches: 600 cal
1 honey sandwich: 300 cal.
10 hot tamales (hard to lay off those suckers): 100 cal
2 pears: 50 cal
1 kiwi fruit: ?
Total: 1500 cal.

Was a good day for diet and exercise. Burned a lot of exercise cals, probably 1200+ over bmr, and wasn't hungry. Why can't I do
this everyday?

I'm going to the gym tomorrow AM and work lower body, hack squats and calf raises, and ride afterwards. On Wednesday, I'm going to ride 52 miles. Then, I'll lay off the lower body stuff on Thursday and Friday so that Flyinfree can kill me on Saturday on our 56 mile ride.

while other members can keep you going fitness wise, I can be your shoulder to lean on when your sports teams are deteriorating your mental fitness

I can do that too................

Hey............Richard KEEP IT ROCKEN.........and the MUSCLES will come KNOCKEN!







Best wishes



Chillen

Motivation can be by inspiration or desperation.

My Inspiration: Hanging with a world-class athlete like Flyinfree for 56 miles! My Desperation: Knowing that if I don't prepare, the flyin' fanatic will drop me like third period french in the first mile! So......

After a day of working on one of the rental houses (removing a hot water heater, hauling off an old washer and dryer, and loading up about 1500# of rocks and debris from the yard) I headed to the gym. I laid off the upper body stuff because I was soooooooooooooooo sore this morning - partly from working out the day before and partly because this body was born when Ike was pres ident and there were 49 states!

I did 1 hour on the stationary cycle (level 12 out of 25 for 30 minutes and 13 out of 25 for the other 30). Heart rate stayed over 120 and was generally 125 - 132.

Afterwards, I did 10 sets of 10 reps on the hack squat weight machine. I had never done more than 5 sets previously at that weight and certainly not after cycling for an hour. That will be my new personal benchmark that I will have to equal - or surpass - from here on regardless of how dog tired I am in the future. Last year at this time and earlier this year, both before and after my angioplasty, I would have needed at least 3 minutes of rest between sets. I have cut that down to 1 - 1.5 minutes. I am still winded after 10 reps - otherwise I would increase the weights or resistance so that 10 reps kicks my butt - but am pleased with my progress in regaining my breath after getting winded.

I called Glenn "the Animal" and have set up a Wednesday ride of 52 miles. That will be my last lower body workout before my date with destiny on Saturday with Flyinfree!

For diet today, I ate fairly clean except for about 10 hot tamales. Probably about 2000 calories. Nothing particularly notable.

I rested my 48yo body yesterday, which was overdue for a rest. Dietarily, I had a bit of a relapse - stopped at Arby's and had a Super Roast beef and an apple turnover - but at least no jamocha shake, which is reserved for special occasions (like dropping below 200). Otherwise, diet was not bad yesterday.

Today, I rode 52 miles averaging 18.9 on the outbound, against a mild headwind, and 19.2 on the return with a mild tailwind. Only one other rider so not a big draft benefit. I am overdue for upper body work, so I will try to do that tonight or, if I am too tired or busy, tomorrow. Also, I am going to do a short recovery ride (12 - 16 miles at 16- 17 mph on mountain bike) tomorrow and Friday before my big ride with flyinfree on Saturday.

WOOOOW!!!

you are putting alot into saturday! that is totally cool GR8!! ha! i will be running a half marathon tomorrow after work. But you can count on me having a lil something in the tank for ya!!

This si gunna be great.

3rd period french! hahha Something tells me you got the goods. You were soo cool on the phone. "no need to call me again, I said I'm going and that's set it in stone, that's just the way i am" no giggle no nothing! HAHA

I am completeing my final build week, so the output this week has been huge, but we'll work these old bodies into a sweat GUARANTEED.

One hint for ya!! Hill intensive mid-course. SO- mentality is to finish strong! We will climb the ladder! mid stride about 1.5 - 2:00 hours or so into the ride (top of Sugarloaf) then we will take the backside of the course in 1:00- 1:20-
Breath man breath!

Triathletes day--- morning dip, cool ride on a bike, and then run home for lunch (or dinner).

It is very humbling to see how much emphasis you have put into Saturday Rich. namaste

YOU ACTUALLY USED 440 cals for two cookies!! wow! make them home made wit whole wheat flower and they will be better and you can get it done for about 75 cals each. you could have had 5 (a little stack) ;-)


OK- great ride today GR8??? - whatever that stands for, I want everybody to know it stand for GREAT- as of now!

here's the ride intensity chart.


Here you are pre-meltdown!! hahha you never melted BRO!



here we are abotu 20 miles in.



and here is SUGARLOAF. full size photo out of R.E.S.P.E.C.T. this bad boy has a 14 degree incline. So Sparrow, that 15 degree training helps.



AND FINALLY- to you Great 8 I say this- you got the juice man. You are a solid, genuine, free speaking, QUALITY guy. You are in great shape. That was a fairly tough ride this morning, and you took it in stride.

NOW!!! About that Triathlon weekend after next. YOU CAN DO IT!!! Don't be a puke man. The only reason you wouldn't do it is "mentals."

It was very cool to have soem time with you.

Thank you.

Next time we skydive and then mountain bike off road. I know just the place.

FF
(copy pasted in your journal too)

My time with Flyinfree was very motivating. Flyin has the ability to convince you that you can do anything! And, I fell for it!

I flew to San Francisco on Sunday so didn't get any training in. On Monday AM before class, I did 30 minutes on stationary bike at level 12 out of 15. In the evening, I did 8 full laps in the 25m pool for a total of 400m alternating 1/2 laps of free strokes with wimpy side strokes - pathetic, for now - but I will improve! Even this low effort took its toll on me. I was dizzy afterwards for 20 minutes.

Yesterday, I raised my level on the stationary bike to 45 minutes at max level. Today, I did another 45 minutes at level 15 and this evening did another 60 minutes at level 15 and swam another 8 full laps for another 400 m. I recovered much quicker this time. I really need to learn to swim and breath better.

Weight is now 202#, the lowest I have been since 2002, but I am in the best physical condition I have been in in years. This month is my one-year anniversary of my fitness regime (minus all of last December as I recovered from my angioplasty) so I am very pleased with the progress I have made over the last year. I can only hope that I improve as much over the next year.

I worked out on the hotel's stationary bike my last day in San Francisco. Did 60 minutes (the max on bike) at level 15 (the max). This was tough - Flyinfree would have liked this one! I sat in the saddle for 45 seconds and got out of the saddle for 30 seconds for a whole hour. Twice. Legs were definitely tired at the end of the day.

Now that I am back home, I am going to re-focus on upper body stuff.