NEPTUNE1939's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=NEPTUNE1939 NEPTUNE1939's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Relentless day 87, MI40 Routine, Week 5, Unscheduled Rest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5901233 <img src="http://photos-ak.sparkpeople.com/nw/6/9/l699112643.jpg"> <BR> <BR> Hi Sparkers. <em>213</em> <BR> <BR> My upper body (Back) compound exercises of yesterday had me pushing & pulling 19,220 Lbs. Todays routine calls for compound & isolation workouts of Chest & Arms. <BR> <BR> Since this group of muscles were involved in yesterdays heavy workout and I'm no longer in my 20's or 30's, my upper body is not yet ready for another heavy episode. <em>24</em> <BR> <BR> Print... Sat, 28 Mar 2015 14:51:21 EST Relentless day 86, Week 5 day 1, Back & Hams http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5900822 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1219799339.jpg"> <BR> <BR> Back Workout: <BR> Lat Pull-down; 6 Sets, 72 Reps, 3,120 Lbs <BR> Reverse Grip Seated Cable Rows; 4 Sets, 48 Reps, 7,680 Lbs <BR> Bent Over Cable Row; 5 Sets, 60 Reps, 5,700 Lbs <BR> Dumbbell Rows; 4 Sets, 48 Reps, 960 Lbs per arm <BR> Hyper Cable Extensions (Lower Back); 3 Sets, 28 Reps, 800 Lbs <BR> Total back workout: 26 Sets, 304 Reps, 19,220 Lbs or 9.61 Tons <em>213</em> <BR> <BR... Fri, 27 Mar 2015 19:45:12 EST Relentless day 85, MI40 Routine, Week 4 Day 7, Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5900077 <img src="http://photos-ak.sparkpeople.com/nw/3/8/l380714450.jpg"> <BR> This ends the 4th week of MI40 Routine. How quick little things add up when you relentlessly take small steps. Ben Pakulski's routine gives you 40 different exercises over six weeks; his method balances out the workouts so that your recovery between sessions is optimal for muscle growth. His program allows for 5-days of working out with 2-days of rest periods spaced out. It should not be hard for the young; But these... Thu, 26 Mar 2015 12:54:38 EST Relentless day 84, MI40 Routine, Week 4 Day 6, Chest & Biceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5899681 <img src="http://photos-ak.sparkpeople.com/nw/8/1/l813698110.jpg"> <BR> <BR> This was a heavy workout day. My weights have increased to the point that morning and afternoon sessions were conducted. <BR> <BR> Chest workout: Morning Session. Started 11:25 AM & Finished 12:46 PM. <BR> Bench Press; 7 Sets, 79 Reps, 4,013 Lbs <BR> Dumbbell Incline Press; 5 Sets, 26 Reps, 820 Lbs per arm <BR> Dumbbell Flat Bench Press; 5 Sets, 63 Reps, 1,005 Lbs per arm <BR> Dumbbell Incline ... Wed, 25 Mar 2015 21:27:27 EST Relentless day 83, MI40 Routine, Week 4, Delts & Triceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5899025 <img src="http://photos-ak.sparkpeople.com/nw/3/2/l323820757.jpg"> <BR> <BR> Deltoid Workout: <BR> Landmine Shoulder Press; 5 Sets, 48 Reps, 2,075 Lbs per Arm <BR> Bent Over Lateral Raises; 4 Sets, 44 Reps, 700 Lbs per Arm <BR> Dumbbell Front Raises; 5 Sets, 45 Reps, 284 Lbs per Arm <BR> Cable Side Laterals; 2 Sets, 24 Reps, 360 Lbs per Arm <BR> Total Deltoid Workout: 42 Sets, 398 Reps, 7,598 Lbs or 3.80 Tons <BR> <BR> Triceps Workout: <BR> Overhead Cable Extension;... Tue, 24 Mar 2015 20:03:53 EST Relentless day 81, MI40 Routine, Week 4, Unscheduled Rest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5898332 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1271338792.jpg"> <BR> <BR> Yesterday was an intense back workout; Well today was scheduled a Delt/Tricep workout. Since yesterdays secondary Muscle Groups consisted of Deltoids/Triceps; it makes no sense to jump into a high intensity workout without adequate rest. Its a great way to re-injure an old shoulder mishap. <BR> <BR> But the day was not wasted; had business with the Reno Vets Office this morning that was completed; afterwards DW... Mon, 23 Mar 2015 18:05:54 EST Relentless day 80, MI40 Routine, Week 4, Day 2; Back & Hams http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5897705 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1837274894.jpg"> <BR> <BR> Continued with the MI40 Routine where I left off on March 16th. The rest from weights went well as did the landscaping. After that workout I'm glad to get back to the weights; tree planting for me is a minimum of 6 hours work; my workouts take only 45 to 70 minutes. <BR> <BR> Back Workout: <BR> Straight Arm Pull-down; 6 Sets, 54 Reps, 1,820 Lbs <BR> Dumbbell Rows; 5 Sets, 56 Reps, 1,000 Lbs per arm <... Sun, 22 Mar 2015 19:24:10 EST Relentless day 79; 5th Day of Rest from MI40 Routine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5896961 <img src="http://photos-ak.sparkpeople.com/nw/6/6/l665458501.jpg"> <BR> <BR> My Central Nervous System (CNS) has recovered so tomorrow I'm back in the trenches of weight Lifting. <em>323</em> <BR> <BR> But in the meantime I've another tree to plant. <em>378</em> <BR> Take care Sparkers. <em>104</em> Sat, 21 Mar 2015 11:39:51 EST Relentless day 78; 4th Day of Rest from MI40 Routine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5896486 <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1133134767.jpg"> <BR> <BR> Resting after lifting heavy gives your Central Nervous System (CNS) a break. This is my 4th day & I'm not as tired. One more day should put me in good stead to hit the weights again, <BR> <BR> I'm making good use of my downtime though; have another Sequoia tree to plant. <em>378</em> <BR> It's a good day for gardening, <em>376</em> <BR> <BR> Spark on for health. <em>104</em> Fri, 20 Mar 2015 12:23:08 EST Relentless day 77; Rest from MI40 Routine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5896041 <img src="http://photos-ak.sparkpeople.com/nw/3/6/l365783507.jpg"> <BR> <BR> One more recuperating day. More landscaping & planted a Sequoia. Time to relax. <em>33</em> Thu, 19 Mar 2015 16:38:57 EST Relentless day 77; Rest from M40 Eoutine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5895559 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1379428.jpg"> <BR> <BR> Now just because I call it a rest; it's only from the weights. Today I got plenty of exercise with landscaping. Putting in about 5 new trees. <BR> <BR> Keep Sparking. <em>244</em> Wed, 18 Mar 2015 22:33:48 EST Relentless day 76; Age 76; Time to rest my body http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5894742 <img src="http://photos-ak.sparkpeople.com/nw/9/0/l905808441.jpg"> <BR> <BR> Today marks the 76th day of continuous Strength Training. Since I turned 76 today it's time for a brief respite to allow my Central Nervous System to recuperate from the intense weight sessions. <em>383</em> <BR> <BR> Normally after 10-weeks of pushing the weights its recommended to take a week off for recovery. I'll see how it goes; I may start up sooner. In the meantime with the improved weather it's time... Tue, 17 Mar 2015 16:16:17 EST Relentless day 75, MI40 Routine, Week 4, Day 1; Quads & Calves http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5894216 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1285725352.jpg"> <BR> Today I Squatted the Olympic bar; I was able to increase the bar weight by 30 Lbs. <BR> <BR> Quadriceps Workout: <BR> Squat; 4 Sets, 20 Reps, 2,020 Lbs. <BR> Barbell Hack Squats; 1 Set, 8 Reps, 760 Lbs. Went light today as these also work the Deltoids and they have not fully recovered from yesterdays heavy Delt workout. <BR> Leg Extensions; 3 Sets, 45 Reps, 4,275 Lbs <BR> Leg Press; 4 Sets, 80 Rep... Mon, 16 Mar 2015 21:09:22 EST Relentless day 74, MI40 Routine, Week 4, Day 1; Delts & Triceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5893551 <img src="http://photos-ak.sparkpeople.com/nw/5/4/l543656522.jpg"> <BR> Starting Week 4. <BR> <BR> Deltoid Workouts: I'm making slow progress in getting them stronger; I worked them hard today.. <BR> Dumbbell Bent Over Rear Deltoid Heads; 8 Sets, 96 Reps, 1,128 Lbs per Arm <BR> Dumbbell Seated Lateral Deltoid Heads; 7 Sets, 57 Sets, 366 Lbs Per Arm <BR> Cable Crossover lateral Deltoid Heads; 4 Sets, 48 Reps, 720 Lbs per Arm <BR> Dumbbell Incline Front Deltoid Heads; 5 S... Sun, 15 Mar 2015 20:55:47 EST Relentless day 73, MI40 Routine, Week 3, Day 7; Rest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5893050 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1007993781.jpg"> <BR> Enjoyed the respite. <BR> In review of MI40 Routine <BR> Week 1: 205 Sets, 2,165 Reps, 80,981 Lbs or 40.49 Tons <BR> Week 2: 159 Sets, 1,807 Reps, 74,112 Lbs or 37.06 Tons <BR> Week 3: 190 Sets, 2,373 Reps, 123,145 Lbs 61.57 Tons <BR> <BR> Now for a mind blower: Total Sets 554 Sets, 4,538 Reps, for 278,237 Lbs or 139.12 Tons. It's amazing what the body can do when your relentless in pursuit of a goal. <BR> <BR> My be... Sat, 14 Mar 2015 22:12:33 EST Relentless day 72, MI40 Routine, Week 3, Day 6; Chest & Biceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5892417 <img src="http://photos-ak.sparkpeople.com/nw/9/9/l995826869.jpg"> <BR> <BR> Chest Workout: <BR> Incline Dumbbell Press; 6 Sets, 72 Reps, 936 Lbs per arm <BR> Incline Barbell Press; 6 Sets, 60 Reps; 2,304 Lbs <BR> Flat Bench Dumbbell Flyes; 6 Sets, 48 Reps, 900 Lbs per Arm <BR> Cable Crossovers; 1 Set, 12 Reps, 180 Lbs Per arm <BR> Cable Flyes; 4 Sets, 28 Reps, 1,920 Lbs <BR> Total Pectoral Workout: 34 Sets, 372 Reps, 8,256 Lbs or 4.13 Tons <em>23</em> <BR> <BR... Fri, 13 Mar 2015 18:31:20 EST Relentless day 71, MI40 Routine, Week 3, Day 5; Quads & Calves http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5891867 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1319741734.jpg"> <BR> Under the bar again; not where I was a year ago but it's great to have the strength to squat & was able to put an additional 30 Lbs to the bar. <em>224</em> <BR> <BR> Quadriceps Workout: <BR> Olympic Barbell Back Squat; 6 Sets, 38 Reps, 3,656 Lbs <BR> Olympic Bar Hack Squats; 4 Sets, 32 Reps, 2,720 Lbs <BR> Lunges; 1 Set, 7 Reps, 210 Lbs per Leg - After squats these were a bear. <BR> Leg Extensions; 4 ... Thu, 12 Mar 2015 18:50:58 EST Relentless day 70, MI40 Routine, Week 3, Day 4; Rest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5891346 <img src="http://photos-ak.sparkpeople.com/nw/2/8/l28797411.jpg"> <BR> Last Wed they removed a small facial tumor via MOHS surgery. Today they took the stitches out. A welcome relief. Back to my regular workout tomorrow. <BR> Spark on & be relentless in achieving your goals. <em>104</em> <em>386</em> Wed, 11 Mar 2015 21:06:27 EST Relentless day 69, MI40 Routine, Week 3, Day 3; Back, Calves, Hams http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5890723 <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1954253832.jpg"> <BR> Awesome workout. <BR> <BR> Back Routine: Did it in the morning session under 40-minutes. <BR> Reverse Grip Seated T-Bar Rows; 5 Sets, 56 Reps, 7,960 Lbs. Super sets with: <BR> Reverse Grip Pull Down; 5 Sets, 60 Reps, 2,700 Lbs. <BR> Bent Over Rows; 4 Sets, 48 Reps, 2,256 Lbs. Super sets with: <BR> Seated V-Bar Rows; 4 Sets, 48 Reps, 7,200 Lbs. <BR> Total Back Workout: 18 Sets, 212 Reps, 20,116 Lb... Tue, 10 Mar 2015 20:55:45 EST Relentless day 68, MI40 Routine, Week 3, Day 2; Delts & Triceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5890090 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1247808553.jpg"> <BR> <BR> Had to do a morning and afternoon session; Deltoids are a small muscle group and to do them justice need to be worked heavy and isolated. <BR> <BR> Deltoid Workout: Morning 40 Minute Session <BR> Cable Side Laterals; 5 Sets, 40 Reps, 560 Lbs per arm <BR> Dumbbell Extended Front Raises; 5 Sets, 54 Reps, 288 Lbs per arm <BR> Dumbbell Seated Side Laterals; 5 Sets, 48 Reps, 304 Lbs per arm <BR> R... Mon, 9 Mar 2015 20:26:36 EST Relentless day 67, MI40 Routine, Week 3, Day 1; Quads and Calves http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5889411 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1033606963.jpg"> <BR> Blasted my quads today: <BR> Leg Extensions: 10 Sets, 100 Reps, 9,720 Lbs <BR> Leg Press: 10 Sets, 100 Reps, 17,000 Lbs <BR> Lunges: 3 Sets, 36 Reps, 720 Lbs per leg <BR> Total Quadriceps Workout: 16 Sets, 272 Reps, 28,160 Lbs or 14.08 Tons <em>198</em> <BR> <BR> Calve Workout had to be done at 2:00 PM - as I ran out of gas. <BR> Standing Calf Raise; 2 Sets, 100 Reps, 9,500 Lbs <BR> Seated... Sun, 8 Mar 2015 19:02:39 EST Relentless day 66, MI40 Routine, Week 2, Day 7; Deltoids http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5888778 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1830699918.jpg"> <BR> <BR> Today concludes the second week. The MI40 Routine is designed to expose your body to 40 different exercises that hit all angles of one's muscle structure. Today concentration was on the Deltoids which by their nature, when isolated, are not designed to handle heavy weights. But you can get them to grow using light weights for multiple sets and repetitions. <BR> <BR> Today's Workout: <BR> Reverse Pec Fly W... Sat, 7 Mar 2015 16:19:18 EST Relentless day 65, MI60 Routine, Week 2, Day 6; Chest and Biceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5888284 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1257051945.jpg"> <BR> I'm back into the swing of things, I only lost a day due to the MOHS surgery. Had an extra day of rest. Took the bandages off; the stitching looks as if the a seamstress did the work. Swelling still is apparent with two black eyes! But what the heck, the weights won't laugh at me. DW does though. <em>24</em> <BR> <BR> Chest Routine: <BR> Incline Dumbbell Press; 5 Sets, 56 Reps, 616 Lbs per Arm <BR> Incl... Fri, 6 Mar 2015 17:41:11 EST Relentless day 64, Rest and Tumor Surgery Recovery http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5887500 Got my walk in this morning but it wasn't a vigorous one; didn't want any stitches breaking free. <em>40</em> <BR> <BR> This morning my face looked like DW took a baseball bat to my nose; and I have two shiners so I threw my application to the "Handsome Man" contest into the trash can. <em>334</em> <BR> <BR> Taking it easy today applying ice packs to get the swelling down. <em>15</em> <BR> Spark on my friends. <em>104</em> Thu, 5 Mar 2015 11:38:16 EST Relentless day 63, Rest and Tumor removal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5887192 Did my morning walk before heading out to Reno's Cancer Institute & had Squamous tumor removed from the area of my nose. <BR> <BR> The MOHS procedure took 4 attempts to totally remove it. Doc said it was a flat tumor but broad. DW drove back and I was convinced that our van hit every bump in the road between Reno and our home in Minden. <em>234</em> <BR> The numbing medication wore off right after they stitched me up. <BR> <BR> Now I'm on a forced respite from ST for a few days. ... Wed, 4 Mar 2015 22:44:26 EST Relentless day 62, MI60 Routine - Week 2, Day 3; Back Under the Bar http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5886400 Today I celebrate going under the Squat Bar. <em>104</em> <BR> <BR> March 5, 2014 cancerous saliva glands were removed from the right side of my head. That was followed by radiation therapy. <em>234</em> <BR> <BR> You Sparkers are aware that after two weeks of inactivity muscle tissue begins to break down & you begin to lose strength. I went much longer. After two weeks of radiation my throat was fried; unable to eat, I was hospitalized after a 25 Lb. weight loss. To get the no... Tue, 3 Mar 2015 18:00:13 EST Relentless day 61, MI60 Routine - Week 2, Day 2; Back and Hams http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5885725 Warm-up walk 30-min. <BR> <BR> Back Routine: <BR> Seated Cable Row; 5 Sets, 60 Reps, 4,639 Lbs <BR> Superset with Dumbbell Rows; 3 Sets, 36 Reps, 660 Lbs per arm <BR> Bent over Rows; 3 Sets, 36 Reps, 2,580 Lbs <BR> Superset with Lat Pull Downs; 4 Sets, 44 Reps, 1,880Lbs <BR> Supinated Pull Downs; 4 Sets, 45 Reps, 2,638 Lbs <BR> Total Back Routine; 22 Sets, 257 Reps, 13,057 Lbs <em>198</em> <BR> <BR> Hamstring Routine: <BR> Stiff Leg Deadlift; 3 Sets, 36 Reps, 1,980 L... Mon, 2 Mar 2015 17:13:51 EST Relentless day 60, MI60 Routine - Week 2, Day 1; Chest and Biceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5885041 Warm up walk 30-min. <em>91</em> <BR> <BR> Chest Routine: <BR> Bench Press; 7 Sets, 88 Reps, 4,166 Lbs <BR> Incline Bench Press; 4 Sets, 48 Reps, 1,296 Lbs <BR> Dumbbell Flat Bench Flyes; 5 Sets, 60 Reps, 840 Lbs per Arm <BR> Machine Flyes; 5 Sets, 60 Reps, 3,090 Lbs <BR> Total Chest Workout: 26 Sets, 316 Reps, 10, 232 Lbs or 5.12 Tons. <em>104</em> <BR> <BR> Biceps Workout; Went light today. <BR> Cable Curls; 4 Sets, 27 Reps, 830 Lbs <BR> Incline Dumbb... Sun, 1 Mar 2015 19:49:17 EST Relentless day 59, MI60 Routine - Week 1, Day 7; Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5884436 Did some chores for DW today. It's snowing finally, we could sure use a lot more. Many lakes are too low to even bother with fishing. It looks like Al Gore is sending all the snow to the east coast. <em>334</em> Have a great Spark Day. Sat, 28 Feb 2015 19:50:27 EST Relentless day 58, MI60 Routine - Week 1, Day 6; Delts & Triceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5883960 Compared to the grueling of the past week this routine was a cake walk. <BR> <BR> Deltoid Workout: These are a small muscle group & best worked with light weights. <BR> Dumbbell Laterals; 4 Sets, 32 Reps, 208 Lbs per arm. <BR> Bent over Rear Delt Raise; 7 Sets, 76 Reps, 700 Lbs. per arm. <BR> Barbell Front Delt Raise; 4 Sets, 4 Sets, 32 Reps, 360 Lbs. <BR> Landmine Shoulder Press; 4 Sets, 48 Reps, 720 Lbs per arm <BR> Total Deltoid Workout; 34 Sets, 344 Reps, 3,616 Lbs... Fri, 27 Feb 2015 22:21:40 EST Relentless day 57, MI60 Routine - Week 1, Day 5; Back & Hams http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5883338 Warm up: 30-minute walk. <em>91</em> <BR> <BR> Back Workout: <BR> Lat Pull-down; 9 Sets, 83 Reps, 3,448 Lbs. <BR> Machine Row; 6 Sets, 60 Reps, 4,280 Lbs. <BR> Dumbbell Rows; 4 Sets, 57 Reps, 855 Lbs. per arm; Total: 8 Reps, 114 Reps, 1,710 Lbs <BR> Barbell Deadlift; 5 Sets, 40 Reps, 3,800 Lbs. <BR> Total Back Workout; 28 Sets, 297 Reps, 13,238 Lbs. <em>211</em> <BR> <BR> Hamstring Workout: <BR> Standing Leg Curl; 5 Sets, 44 Reps, 750 Lbs. per leg; Total:n18... Thu, 26 Feb 2015 19:54:30 EST Relentless day 56, New Routine - Week 1, Day 4; REST http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5882569 At last I get my first reprieve from Ben Pakulski's MI40 Routine. Back to the weights tomorrow. It's weight lifting 5-days a week. Thus far its seems its well thought out. The hardest thing thus far was building a spread sheet to keep track of my progress. You don't need heavy weights for his routine to be effective as Ben is a believer in "Time Under Tension". <BR> <BR> In the last 3 days this old body did 192 Sets, 1,335 Reps, and pushed, pulled, and lifted 55,327 Lbs. for 27.66 Ton... Wed, 25 Feb 2015 15:10:59 EST Relentless day 55, New Routine - Week 1, Day 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5882112 This workout was gruesome; had to break the session into 7-AM & 2-PM sessions. <em>24</em> <BR> <BR> Did my normal 30-min warm up walk then started the morning leg session. <em>91</em> All routines had 4-Sets each with 40 to 70 seconds between sets in circuit fashion. <BR> Barbell Hack Squats; 32 Reps 4,320 Lbs. <BR> Leg Extensions with 2-second pause at the top; 42 Reps, 5,510 Lbs. <BR> Dumbbell Lunges; 20 Reps, 450 Lbs. per leg; Total Reps 40, Volume 900 Lbs. <BR> ... Tue, 24 Feb 2015 22:03:01 EST Relentless day 54, New Routine - Week 1, Day 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5881371 Warm up: 30-minute walk. Circuit Training with 40 Second Rest Per Set; Tempo 4-0-1-0 <em>91</em> <BR> <BR> Chest Workout: 4 Sets on each routine in Circuit fashion ending with push-ups. <BR> Bench Press 44 Reps, Volume 1,548 Lbs. <BR> Dumbbell Incline Press 42 Reps, 420 Lbs per arm; Total, 84 Reps, Vol. 840 Lbs. <BR> Dumbbell Flat Bench Fly Press 51 Reps, 486 Lbs per arm; Total 102 Reps, Vol. 972 Lbs. <BR> Cable Pec Flyes 44 Reps, 2,300 Lbs. <BR> Push-ups, 1 Se... Mon, 23 Feb 2015 19:23:08 EST Relentless day 53, New Routine - Week 1, Day 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5880734 It's been 7-weeks of strictly doing isolation exercises. It's time for a change so I'll be mixing compound movements with isolation. <BR> <BR> It's a take-off from Ben Pakulski's MI40 routine. He has access to a full scale gym; I don't. <em>24</em> <BR> <BR> Back Exercises, 6 all with 4 Sets each <BR> Lat Pull-down 44 Reps, 1,590 Lbs. <BR> Reverse Grip Lat Pull-down 44 Reps, 1,300 Lbs. <BR> Bent Over Cable Rows 44 Reps, 2,620 Lbs. <BR> Dumbbell Rows 36 Reps, 600 L... Sun, 22 Feb 2015 20:00:38 EST Relentless day 52, Bicep Isolation Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5880030 Warm up: 30-minute walk. <em>548</em> <BR> <BR> Circuit Training with 40 Second Rest Per Set; Tempo 1-0-4-0 <BR> EZ-Bar Curl Wide Crip Curls 10 Sets, 100 Reps, Volume 1,700 Lbs. <BR> EZ-Bar Narrow Grip Curls 10 Sets, 100 Reps, Volume 1,700 Lbs. <BR> T-Bar Pronation Cable Curls 10 Sets, 100 Reps, Volume 3,250 Lbs. <BR> <BR> Completed after Circuit Training: <BR> Brachialis Curls 3 Set 30 Reps, Volume 700 Lbs. per Arm Total Vol. 1400 Lbs. <em>23</em> <BR> <BR> Total workout: 36... Sat, 21 Feb 2015 16:42:43 EST Relentless day 51, Forced Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5879580 Had a 9:00 A.M. appointment at Reno's Cancer Institute for a routine check-up. They froze off 7-pre-cancerous spots. That by itself made for a productive day. <em>104</em> <BR> <BR> But I did my usual 45-minute walk. <em>91</em> <BR> <BR> Spark on my friends. <em>306</em> Fri, 20 Feb 2015 19:40:34 EST Relentless day 50, Leg Isolation Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5878894 Warm Up walk 30 Min. <em>211</em> <BR> <BR> Standing Leg Curl 4 Sets, 54 Reps, Volume 405 per leg; TTL 8 Sets, 104 Reps, Vol. 405 Lbs. <BR> Leg Extensions 4 Sets, 54 Reps, Volume 5,640 Lbs. <BR> Leg Press 4 Sets, 67 Reps, Volume 8,565 Lbs. <BR> <BR> Total of 16 Sets, 229 Reps, Volume 15,015Lbs. 7.5 Tons. <em>24</em> <BR> <BR> Next week I begin a new routine that will include a few compound exercises. <em>58</em> <BR> Spark on my friends. Thu, 19 Feb 2015 17:03:03 EST Relentless day 49, Delts & Pecs Isolation Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5878344 Warm Up walk 30 Min. <em>244</em> <BR> <BR> Front Deltoid Heads 5 Sets, 52 Reps, Volume 356 Per Arm; Total 10 Sets. 102 Reps, Vol. 702 Lbs. <BR> Lateral Deltoid Heads 5 Sets, 48 Reps, Volume 368 Per Arm; TTL 10 Sets, 96 Reps, Vol. 732 Lbs. <BR> Face Pulls 5 Sets, 60 Reps, Volume 3,600 Lbs. <BR> Pectoral Flyes 7 Sets, 68 Reps. Volume 4,140 Lbs. <BR> <BR> Total Isolation Workout 32 Sets, 328 Reps, 9,308 Lbs. or 4.15 Tons. <em>33</em> Time for libations. That's after my 15-min coo... Wed, 18 Feb 2015 20:19:15 EST Relentless day 48, Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5877688 Walked for 34 Min. The rest of the day was spent helping DW with moving furniture. <BR> <BR> She never could figure out what a rest day as for. <em>334</em> <BR> <BR> Honey do lists never sleep. <em>101</em> <em>102</em> <BR> <BR> Spark on people! <em>244</em> Tue, 17 Feb 2015 20:59:05 EST Relentless day 47, Back Isolation Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5876982 Warm Up walk 30 Min. <em>91</em> <BR> <BR> Lat Pull-down 6 Sets, 63 Reps, Volume 3,330 Lbs. <BR> Bent Over Rows 6 Sets, 80 Reps, Volume 6,240 Lbs. <BR> Straight Arm Push-down 6 Reps, 92 Reps, Volume 2,920 Lbs. <BR> Reverse Grip Pull-down 6 Sets, 98 Reps, Volume 2,970 Lbs. <BR> <BR> Totals: 24 Sets, 333 Reps, Volume 15,420 Lbs. 7.73 Tons. <em>198</em> <BR> <BR> Last Back Isolation exercise I did 12 Sets, 144 Reps, Volume 6,300 Lbs; 3.15 Tons. <BR> <BR> Today was not too shabby for... Mon, 16 Feb 2015 19:46:26 EST Relentless day 46, Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5876286 Did my normal 45 minute walk. Rest was only from strength training. Still needed to take care of the chickens, dogs, & cats. Then me & dear wife did some gardening. It's a good day, I woke up! <em>104</em> Sun, 15 Feb 2015 17:09:02 EST Relentless Day 45, Triceps Isolation Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5875879 Warm up 30-minute walk. <em>91</em> <BR> <BR> Circuit training with 40 Second Rest Per Set. Tempo 1-0-4-0 <BR> <BR> Cable Push Downs 5 Sets, 59 Reps, Volume 1,369 Lbs. <BR> EZ Bar Close Grip Bench 5 Sets, 44 Reps, Volume 1,580 Lbs. <BR> Changed up the routine with: <BR> Overhead Extensions 5 Sets, 74 Reps, Volume 1,580 Lbs. <BR> <BR> Total Workout 10 Sets, 184 Reps, Volume 4,289 Lbs. 2.05 Tons Ouch! <BR> <BR> Cool down walk 15-Min <em>386</em> <BR> <BR> Have a good Spark w... Sat, 14 Feb 2015 22:12:30 EST Relentless day 44, Biceps Isolation Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5875196 Warm up: 30-minute walk. <em>244</em> <BR> <BR> Circuit Training with 40 Second Rest Per Set; Tempo 1-0-4-0 <em>244</em> <BR> <BR> EZ-Bar Curl Wide Crip Curls 6 Sets, 48 Reps, Volume 1,296 Lbs. <BR> EZ-Bar Narrow Grip Curls 6 Sets, 48 Reps, Volume 1,296 Lbs. <BR> T-Bar Pronation Cable Curls 6 Sets, 48 Reps, Volume 2.320 Lbs. <BR> <BR> Completed after Circuit Training: <BR> Concentration Curls 1 Set 8 Reps, Volume 120 Lbs. per Arm <BR> <BR> Total workout: 23 Sets, 146 Reps, ... Fri, 13 Feb 2015 15:19:57 EST Relentless day 43, Leg Isolation Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5874724 Warm up 30-min walk. <em>213</em> <BR> <BR> Standing Leg Curl 5 Sets, 45 Reps, Volume 1650per leg; TTL 10 Sets, 90 Reps, Vol. 3,300 Lbs. <BR> Leg Extensions 5 Sets, 56 Reps, Volume 8,340 Lbs. <BR> Leg Press 6 Sets, 56 Reps, Volume 11855 Lbs. <BR> Total of 21 Sets, 200 Reps, Volume 23,495 Lbs. 11.7 Tons. <em>198</em> <BR> <BR> Gave my calves a break today. <em>101</em> <BR> 15 min cool down walk. <BR> Have a great day. <em>104</em> <BR> <BR> Thu, 12 Feb 2015 20:47:20 EST Relentless day 42, Delts & Pecs Isolation Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5874128 The two day's rest served me well. Got back to my exercise routine in good form. Weights are gradually being increased requiring more time to recuperate. Not being 30 years old anymore takes a bit longer to get going. <em>334</em> <BR> <BR> Warm up was a 30-min walk with my morning protein drink. <em>91</em> <BR> <BR> Front Deltoid Heads 5 Sets, 56 Reps, Volume 304 Per Arm; Total 10 Sets. 112 Reps, Vol. 608 Lbs. <BR> Lateral Deltoid Heads 5 Sets, 53 Reps, Volume 280 Per Arm; TTL ... Wed, 11 Feb 2015 21:52:11 EST Relentless day 41, Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5873476 Took another break from weights today. I still felt sluggish from that darn virus. Can't miss tomorrow. <em>213</em> <BR> <BR> But I keep on walking - 45 minutes & Still worked again on a new Compound exercise spreadsheet. This one is a doozy. <em>252</em> <em>247</em> Tue, 10 Feb 2015 22:20:08 EST Relentless day 40, Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5872901 Took another break from weights today. <em>100</em> <BR> <BR> But I walked again for 45 minutes & worked again on a new Compound exercise spreadsheet. <em>58</em> <BR> <BR> Have a good day Sparkers. <em>386</em> Tue, 10 Feb 2015 01:03:48 EST Relentless day 39, Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5872119 Took a break from weights today. <em>102</em> <BR> <BR> But I walked for 45 minutes & worked on a new Compound exercise spreadsheet. <em>40</em> <BR> <BR> Have a good day Sparkers. <em>104</em> <BR> <BR> <BR> Sun, 8 Feb 2015 21:59:28 EST Relentless day 38, Back Isolation Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5871340 Warm-up 30-min walk <em>104</em> <BR> Circuit training; Tempo 1-0-4-0; 45 to 60 Seconds rest between sets <BR> <BR> Cable Pull-down 3 Sets, 36 Reps, Volume 1,920 Lbs. <BR> Bent over rows 3 Sets, 36 Reps. Volume 3,060 Lbs. <BR> Seated Cable Rows 3 Sets, 36 Reps, Volume 3,060Lbs. <BR> Straight Arm Push Down 3 Sets, 36 Reps, Volume 1,320 Lbs. <BR> <BR> Total workout; 12 Sets, 144 Reps, Volume 9,360 Lbs. <em>213</em> <BR> Concluded with 15 cool down walk. <em>91</em> <BR> <B... Sat, 7 Feb 2015 16:25:15 EST