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 123, Recovery, Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5921758 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1565592602.jpg"> <BR> <BR> After a heavy workout recovery days become a welcomed necessity. <em>334</em> <BR> <BR> That's what I'm going to do! If your looking for ideas on workout plans, one of my favorite sites is T-Nation.com. <BR> <BR> Have a great Spark Day. <em>104</em> <em>4</em> <em>91</em> <em>236</em> Sun, 3 May 2015 10:43:14 EST Relentless day 122, 2x4 Routine, Workout 10, Landmine Press & Block Pull http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5921439 <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1692900500.jpg"> <BR> <BR> Back to my workout. Resting yesterday was pleasant. <BR> <BR> Primary - Kneeling Landmine Press; 6 Sets, 56 Rep, 4,060 Lbs. On Week 1, Workout 2 my 1RM was 85 Lbs. Today Week 3 , Workout 10 my 1RM Is 113 Lbs. That's a 28 Lb. increase. <BR> <BR> On the 2x4 Routine new 1-Rep Maxes are attempted every 14-days on one of the 8-Compound exercises. It is the focus or primary exercise of the workout. <BR> <BR> S... Sat, 2 May 2015 18:35:18 EST Relentless day 121, Recovery, Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5920682 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1849629837.jpg"> <BR> <BR> Ahh. A day of rest. But not really. It's a great day for gardening. Tomato time! <BR> <BR> Have a great day Sparkers. Fri, 1 May 2015 09:14:53 EST Relentless day 120, 2x4 Routine, Workout 9, Back Squat & Floor Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5920297 <img src="http://photos-ak.sparkpeople.com/nw/3/2/l32873698.jpg"> <BR> <BR> Had a good workout; even had some gas in the tank for a body weight exercise. <BR> <BR> Back Squat; 6 Sets, 32 Sets, 4,152 Lbs: new 1RM 187 <BR> Floor Press; 5 Sets, 48 Reps, 4,200 Lbs <BR> Inverted Pull-ups; 2 Sets, 15 Reps, Body Weight. <BR> <BR> Total workout: 13 Sets, 95 Reps, 8,352 Lbs or 4.18 tons. <em>386</em> <BR> Thu, 30 Apr 2015 15:20:25 EST Relentless day 118, 2x4 Routine, Workout 8, Close Grip Bench Press, Deadlift http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5919243 <img src="http://photos-ak.sparkpeople.com/nw/8/9/l897500090.jpg"> <BR> <BR> Close Grip Bench Press; 5 Sets, 36 Reps, 3,190 Lbs. Going for 1RM. <BR> Deadlift; 3 Sets, 28 Reps, 4,680 Lbs. Worked 80% of 1RM. <BR> Total workout; 8 Sets, 64 Reps, 7,870 Lbs or 3.94 Tons. <BR> <BR> This completes week 2 of Bret Contraras’ “2x4 Routine”. To refresh: the 8-compound exercises on workout days are grouped in pairs. 1.) Back Squat & Floor Press; 2.) Landmine Press & Block Pull; 3.) Bench Press... Tue, 28 Apr 2015 17:39:43 EST Relentless day 117, Recovery, Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5918673 <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1706265620.jpg"> <BR> <BR> Recovery days are nice. All I did today was a 60-min walk; no isometrics & no accessory exercises. <em>224</em> . <BR> <BR> But I just could not get away from the "Honey Do" list. <em>198</em> <em>211</em> <BR> <BR> It was a nice sunny day to get those chores out of the way. <BR> <BR> Spark on Sparkers Mon, 27 Apr 2015 18:31:59 EST Relentless day 116, 2x4 Routine, Workout 7, Front Squat, Bench Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5918060 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1023614132.jpg"> <BR> <BR> Heavy Front Squats can will be difficult without a harness. Today my max weight was 115 Lbs for 5 reps. The Olympic bar really digs into your muscle tissue. I'll be going slow on this exercise for awhile. <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1121426607.jpg"> <BR> <BR> Front Squat; 5 Sets, 30 Reps, 2,175 Lbs <BR> Bench Press: 5 Sets, 35 Reps. 3, 045 Lbs <BR> <BR> Total workout: 10 Sets, 65 Reps,... Sun, 26 Apr 2015 17:24:52 EST Relentless day 115, Recovery, Walk, & Accessory Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5917597 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1535678236.jpg"> <BR> <BR> I'm getting accustomed to 2x4's Routine of compound lifts as my Central Nervous System is adapting, So on this recovery day I did some light arm work with weight 30% of 1RM. <BR> <BR> Warm-up walk 60-min. <BR> Brachialis Curl; 5 Sets, 100 Reps, 800 Lbs per arm <BR> Biceps Curl; 5 Sets, 100 Reps, 800 Lbs per Arm <BR> <BR> Total: 10 Sets, 200 Reps, 3,200 Lbs. <BR> <BR> Spark on. <BR> <BR> Sat, 25 Apr 2015 18:54:48 EST Relentless day 114, 2x4 Routine, Workout 6, Landmine Press, Block Pull http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5917122 <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1977362695.jpg"> <BR> <BR> 3-1/2 Inch Deadlift Block Pull; 6 Sets, 34 Reps, 6,150 Lbs. Max weight 245 Lbs for 3 Reps. <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1069499314.jpg"> <BR> <BR> Kneeling Landmine Shoulder Press; 4 Sets, 48 Reps, 3,360 Lbs. <img src="http://photos-ak.sparkpeople.com/nw/9/2/l923409593.jpg"> <BR> <BR> Total Workout: 10 Sets, 82 Reps, 9,510 Lbs or 4.76 Tons. <BR> <BR> Tomorrow is Recovery Day, <em>102<... Fri, 24 Apr 2015 18:43:05 EST Relentless day 113, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5916412 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1599446169.jpg"> <BR> <BR> Today's isometrics during the 60-min walk were: <BR> Pushup Pec Glute Squeeze, 5 Sets, 15 Sec hold. <BR> Crucifix; 5 Sets, 15 Sec hold with a 5 Lb. dumbbell <BR> Arm Extension to Front; 2-Sets for 15 Sec with 8 Lb. DB's. <BR> Arm Extension to the sides; 2-sets for 15 Sec with 5 Lb. DB's. <BR> <BR> Limited isometrics today as my shoulders were fried from yesterday's Floor Press & Squats. <BR> <BR> <em>3... Thu, 23 Apr 2015 12:44:45 EST Relentless day 112, 2x4 Routine, Workout 5, Floor Press, Back Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5915962 <img src="http://photos-ak.sparkpeople.com/nw/7/3/l734895297.jpg"> <BR> <BR> Floor Press; 6 Sets, 42 Reps, 3,915 Lbs <img src="http://photos-ak.sparkpeople.com/nw/1/7/l174492764.jpg"> <BR> <BR> Back Squat; 4 Sets, 31 Reps, 3,296 Lbs <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1031710771.jpg"> <BR> <BR> Total Workout: 10 Sets, 72 Reps, 7,211 Lbs or 3.61 Tons <BR> <BR> Keep on Pushing <em>104</em> Wed, 22 Apr 2015 19:02:03 EST Relentless day 111, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5915174 <img src="http://photos-ak.sparkpeople.com/nw/1/6/l167447644.jpg"> <BR> <BR> They call it a rest day or off day but its really a break from heavy Lifting. On off days you still exercise. I choose to walk 60-min & incorporate isometrics. It's a way to get your Central Nervous System (CNS) in tune with your workouts. What tires a person out is the CNS firing to keep heavy weights in check. While muscle tissue may recover from a workout the CNS may take a while longer and could be why we... Tue, 21 Apr 2015 12:49:35 EST Relentless day 110, 2x4 Routine, Workout 4, Deadlift & Close Grip Bench http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5914706 <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1482204446.jpg"> <BR> <BR> Did well on the deadlift; upped my 1RM to 235 Lbs. <em>104</em> <BR> Have a ways to go to match my 280Lb deadlift I set on Jan 17, 2014. Back then I was knocking on the door of 300 Lbs. They found the cancer two day's later taking the wind out of my sails. But that was the past. <em>521</em> <BR> <BR> Deadlift Totals; 6 Sets, 24 Sets, 4,560 Lbs <BR> Close Grip Bench Press; 4 Sets, 31 Reps, 2,645 Lbs. <... Mon, 20 Apr 2015 18:12:20 EST Relentless day 109, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5913896 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1294900391.jpg"> <BR> <BR> Today was 60-Min walk day & interspersed during the walk were Isometrics. <em>224</em> <BR> Single Arm Hang; 3 Sets 10-Sec hold per arm - with partial body weight. <BR> Single Leg Calf Raise; 5 Sets, 20 Sec hold per leg. <BR> Nordic Hamstring; 3 Sets, 15 Sec hold. <BR> Pushup Pec Glute Squeeze, 5 Sets, 20 Sec hold. <BR> Crucifix; 5 Sets, 20 Sec hold with a 5 Lb. dumbbell <BR> Arm Extension to Front; 2... Sun, 19 Apr 2015 11:07:46 EST Relentless day 108, 2x4 Routine, Workout 3, Bench Press & Front Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5913598 <img src="http://photos-ak.sparkpeople.com/nw/6/4/l64111585.jpg"> <BR> <BR> Did the two compound exercises as called for: <BR> Barbell Bench Press; 5 Sets, 40 Reps, 3,020 Lbs <BR> Barbell Front Press; 5 Sets, 30 Reps, 1,975 Lbs. This is a new exercise for me. I went light until I get used to the body mechanics - It's a tad different then the back squat. The heaviest weight on the bar was only 90 Lbs. <BR> <BR> Total workout: 10 Sets, 70 Reps, 4,995 Lbs or 2.5 Tons. <em>224</em> ... Sat, 18 Apr 2015 19:42:11 EST Relentless day 107, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5913054 <img src="http://photos-ak.sparkpeople.com/nw/3/4/l342465748.jpg"> <BR> <BR> Today I did a 60-Min walk followed by Isometrics. <em>91</em> <BR> Single Arm Hang; 3 Sets 10-Sec hold per arm - with partial body weight. <BR> Single Leg Calf Raise; 5 Sets, 20 Sec hold per leg. <BR> Nordic Hamstring; 3 Sets, 15 Sec hold. <BR> Pushup Pec Glute Squeeze, 5 Sets, 20 Sec hold. <BR> Crucifix; 5 Sets, 20 Sec hold with a 5 Lb. dumbbell <BR> Arm Extension to Front; 20 Sec with a 5 Lb. dumbb... Fri, 17 Apr 2015 18:04:55 EST Relentless day 106, 2x4 Routine, Workout 2, Landmine & Block Pull http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5912543 <img src="http://photos-ak.sparkpeople.com/nw/3/6/l36226018.jpg"> <BR> <BR> Just so no one thinks I'm playing with explosives my landmine equipment is for shoulder exercises. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1673858069.jpg"> <BR> <BR> It takes the place of a military press as you don't have to lift an weight directly above your head. So with that out of the way. <em>334</em> <BR> Landmine Shoulder Press; 3 Sets, 32 Reps, 2,480 Lbs. This one is a real en... Thu, 16 Apr 2015 19:48:45 EST Relentless day 105, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5911933 <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2026875141.jpg"> <BR> <BR> Today I did a 60-Min walk followed by Isometrics. <BR> Single Arm Hang; 3 Sets 10-Sec hold per arm - This was a challenge as with my right shoulder being replaced and the left pinned, external rotation is crap. So I could not suspend with my full body weight. Perhaps it will improve. <em>40</em> <BR> Single Leg Calf Raise; 5 Sets, Sec hold per leg. <BR> Nordic Hamstring; 3 Sets, 15 Sec hold. <B... Wed, 15 Apr 2015 18:51:48 EST Relentless day 104, 2x4 Routine, Workout 1, Back Squat & Gloor Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5911351 <img src="http://photos-ak.sparkpeople.com/nw/8/0/l804340670.jpg"> <BR> <BR> 2x4 Routine has 8-Compound exercises that are done in pairs 4-days a week. Today started with the Back Squat and Floor Press. <BR> Back Squat; 7 Sets, 27 Reps, 2,952 Lbs <BR> Floor Press; 4 Sets, 48 Reps, 3,707 Lbs. This one was new to me. <BR> <BR> Until I get familiar with the pattern I'll delay doing supporting isolation exercises as compound lifts have a way of emptying your energy tank rather quickl... Tue, 14 Apr 2015 19:39:05 EST Relentless day 102, MI40 Routine, Week 6, Day 6, Chest & Biceps; Routine Complete http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5910130 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1826072846.jpg"> <BR> <BR> Ok Sparkers; that completes the 40-Mi40 workouts. I've made some good gains so I now move on to Bret Contraras' 2x4 Routine; after reporting today's workout. <BR> <BR> Chest workout: morning session. <BR> Incline Dumbbell Press; 6 Sets, 63 Reps, 1,110 Lbs per arm <BR> Incline Dumbbell Flyes; 7 Sets, 81 Reps, 1,080 Lbs per arm <BR> Barbell Bench Press; 7 Sets, 72 Reps, 4,144 Lbs <BR> Cable Cro... Sun, 12 Apr 2015 20:46:44 EST Relentless day 101, MI40 Routine, Week 6, Day 5, Rest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5909526 <img src="http://photos-ak.sparkpeople.com/nw/2/7/l276928343.jpg"> <BR> <BR> Had a productive day. Built some blocks for the upcoming 2x4 Routine. Then the weather warmed up into the mid-60's from this mornings 28 degrees. So I got an opportunity to do some yard work. A good 4-hours of cardio (low grade). <em>374</em> <BR> <BR> Hope your day went well. <em>213</em> Sat, 11 Apr 2015 18:06:05 EST Relentless day 100, MI40 Routine, Week 6, Day 4, Back Squat & Hack Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5909091 <img src="http://photos-ak.sparkpeople.com/nw/2/1/l2143777407.jpg"> <BR> <BR> Back to compound workouts. I'll be doing more of these as workouts progress. <BR> <BR> Back Squat: 8 Sets, 37 Reps, 4,422 Lbs. Reached 176 for a 1-Rep Max <BR> Barbell Hack Squats: 4 Sets, 4,800 Lbs. <BR> <BR> Total Workout: 20 Sets, 109 Reps, 9,222 Lbs or 4.61 Lbs. <BR> <BR> Have a good night Sparkers. <em>213</em> Fri, 10 Apr 2015 21:30:33 EST Relentless day 99, MI40 Routine, Week 6, Unschedued Rest. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5908587 <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1173429421.jpg"> <BR> <BR> Had one of those days where changing plans has a prior obligation over weight lifting. DW's car needed a new timing chain installed. She drove it the mechanic & I followed; lo and behold she had some shopping to do. <em>198</em> <BR> <BR> I picked her up and being compliant drove her to various locations. We had a pleasant day together roaming Carson City until the car was ready. Such is life; lemons into... Thu, 9 Apr 2015 23:12:07 EST Relentless day 98, MI40 Routine, Week 6, Recovery Day 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5907767 <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2059701251.jpg"> <BR> <BR> Taking another recovery day after yesterdays intense workout. I have two sessions a day now that I'm into heavier weights. My longest session yesterday was in the morning; 1-hour-10-min for 25 Sets, 317 Reps, 22,800 Lbs or 11.4 tons. That was a calorie buster. <em>104</em> <BR> <BR> My afternoon session only took 45 minutes for 16 Sets, 235 Reps, 14,020 Lbs or 7.01 Tons. <BR> When you have your own Olympic... Wed, 8 Apr 2015 14:10:27 EST Relentless day 97, MI40 Routine, Week 6, Day 2, Back, Hams & Calves http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5907334 <img src="http://photos-ak.sparkpeople.com/nw/2/4/l248518488.jpg"> <BR> <BR> Had an awesome morning Back Workout. <BR> Underhand Seated T-Bar Row; 4 Sets, 48 Reps, 8,160 Lbs <BR> One Arm Dumbbell Row; 4 Sets, 48 Reps, 1,260 Lbs per arm <BR> Bent Over T-Bar Rows; 5 Sets, 75 Reps, 7,875 Lbs <BR> Lat Pull-down; 4 Sets, 47 Reps, 1,995 Lbs <BR> Face Pulls; 4 Sets, 51 Reps, 2,250 Lbs <BR> Morning Back Workout: 25 Sets, 317 Reps, 22,800 Lbs or 11.4 tons <em>198</em> ... Tue, 7 Apr 2015 21:29:18 EST Relentless day 96, MI40 Routine, Week 6, Recovery Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5906613 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l158272093.jpg"> <BR> <BR> With yesterday's workout my chest muscles netted 8,363 Lbs for the morning session while the afternoon arm session netted 7,233 Lbs. Both sessions were completed in under an hour. So today is a much needed recovery day. <img src="http://photos-ak.sparkpeople.com/nw/7/4/l743839553.jpg"> <BR> <BR> Enjoy your day Sparkers. No "Honey Do" projects today <em>244</em> <em>104</em> <BR> <BR> Mon, 6 Apr 2015 18:44:51 EST Relentless day 95, MI40 Routine, Week 6, Day 1, Chest & Biceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5906053 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1253153961.jpg"> <BR> <BR> Happy Easter! Eggs are fabulous for protein. <em>451</em> <em>453</em> <BR> Chest Workout: Morning Session. <BR> 45 degree Incline Barbell Bench Press; 7 Sets, 84 Reps, 3,708 Lbs <BR> 33 degree Incline Barbell Bench Press; 4 Sets, 33 Reps, 2,205 Lbs <BR> Flat Bench Dumbbell Flyes; 5 Sets, 70 Reps, 1,225 Lbs per arm <BR> Total Chest Workout: 21 Sets, 257 Reps, 8,363 Lbs or 4.18 tons <em>84</... Sun, 5 Apr 2015 21:28:19 EST Relentless day 94, MI40 Routine, Week 5, Day 7, Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5905310 <img src="http://photos-ak.sparkpeople.com/nw/7/8/l789908543.jpg"> <BR> <BR> <em>102</em> Ahhhh! another rest day. <BR> Ben Pakulski's MI40 six week routine allows for 5 workout days & 2 Rest days. It is a great routine as it introduces 40 different exercises; both isolation & compound. It is a demanding routine that I had to tweak & substitute exercises for lack of equipment or body restrictions. <BR> <BR> Example; I'm unable to do a Military Press but a Kneeling Landmine Shoulder P... Sat, 4 Apr 2015 11:50:04 EST Relentless day 93, MI40 Routine, Week 5, Day 6, Deltoids & Triceps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5905000 <img src="http://photos-ak.sparkpeople.com/nw/2/0/l206473818.jpg"> <BR> <BR> Deltoid workout: Morning Session. <BR> Seated Dumbbell Side Laterals; 7 Sets, 84 Reps, 420 Lbs per arm <BR> Bent Over Dumbbell Laterals; 8 Sets, 96 Reps, 792 Lbs per arm <BR> Cable Side Laterals; 5 Sets, 60 Reps, 810 Lbs per arm <BR> Kneeling Landmine Shoulder Press; 4 Sets, 36 Reps, 1800 Lbs per Arm <BR> Total Workout: 48 Sets, 552 Reps, 7,644 Lbs or 3.822 tons <BR> <BR> Triceps Workout: After... Fri, 3 Apr 2015 21:15:20 EST Relentless day 92, MI40 Routine, Week 5, Day 5, Deadlift http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5904466 <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1128678319.jpg"> <BR> <BR> Deadlifts are a great strength exercise as well as getting your ticker activated very quickly. They can be performed using Body weight, dumbbells, kettlebells & my choice the Olympic bar. My One Rep Max (1RM) before surgery in March was 285 Lbs. This was my first attempt at going heavy since recovery. I have a ways to go. <em>521</em> <BR> <BR> Today I did only deadlifts: <BR> 1 Set, 8 Reps, 95 Lb. Bar ... Thu, 2 Apr 2015 22:38:58 EST Relentless day 91, Unscheduled Dr.'s Visit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5903740 <img src="http://photos-ak.sparkpeople.com/nw/1/6/l168565980.jpg"> <BR> <BR> On March 1, 2015 I had a small tumor removed from my face. Weeks later the surgical pain persisted even after the visible stitches were removed. Went back today for an opinion; it turns out that one of the dissolvable stitches beneath the surface cheated. <BR> <BR> The pain was from a festering dissolvable stitch. The surgeon removed it & now the healing process continues. So today I'm to avoid strenuous exe... Wed, 1 Apr 2015 19:00:45 EST Relentless day 90, MI40 Routine, Week 5 Day 4, Rest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5902937 <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1969634695.jpg"> <BR> <BR> Hi Sparkers <em>213</em> Today is a scheduled rest day. But only from weights - gardening is on my chore list today. Expecting a freeze for the next 10-days so I need to gather up some of DW's potted plants & put them in our garage where It stays around 55 degrees year around. <BR> <BR> I started the relentless blog 90- days ago - I'm increasing strength slowly. Yesterday doing Squats I succeeded in doing ... Tue, 31 Mar 2015 12:22:25 EST Relentless day 89, MI40 Routine, Week 5 Day 3, Quads & Hams http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5902467 <img src="http://photos-ak.sparkpeople.com/nw/7/1/l716937026.jpg"> <BR> <BR> Quad & Ham Workout via Barbell Back Squat. <BR> MI40 calls for isolation exercises for the above subject. But there comes a time when you have to change things up. Barbell Back Squats is a compound exercise primarily hits both the Hams & Quads. <BR> <BR> But; your core, back, traps, delts, calves, and arms also take a hit. So I did the whole body with the one exercise. <BR> Total Squats 7 Sets, 33 Reps,... Mon, 30 Mar 2015 16:57:20 EST Relentless day 88, MI40 Routine, Week 5 Day 2, Chest & Biceps/Arm http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5901946 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1393330722.jpg"> <BR> <BR> Chest Workout; Morning Session. <BR> Barbell Bench Press; 5 Sets, 44 Reps, 2,908 Lbs <BR> Dumbbell 60 Degree Incline Bench Press; 5 Sets, 45 Reps, 035 Lbs per arm <BR> Flat Bench Dumbbell Flyes; 5 Sets, 66 Reps, 1,050 Lbs per Arm <BR> Cable Pec Flyes; 6 Sets, 119 Reps, 3,730 Lbs. <BR> Total Chest Workout; 32 Sets, 385 Reps, 10,608 Lbs or 5.30 Lbs <em>211</em> <BR> <BR> Biceps/Arm Workout; ... Sun, 29 Mar 2015 22:00:59 EST Relentless day 88, MI40 Routine, Week 5 Day 2, Chest & Biceps/Arm http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5901930 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1829215374.jpg"> <BR> <BR> Chest Routine: morning session. <BR> Barbell Bench Press; 5 Sets, 44 Reps, 2,908 Lbs <BR> Dumbbell Press 60 Degree Incline; 5 Reps, 45 Sets, 935 Lbs per arm <BR> Dumbbell Flyes Flat Bench; 5 Sets, 66 Reps, 1,050 Lbs per arm <BR> Cable Pec Flyes; 6 Sets, 119 Reps, 3,730 Lbs <BR> Total Chest Workout: 32 Sets, 385 Reps, 10,608 Lbs or 5.30 Tons <em>211</em> <BR> <BR> Biceps/Arm Routine: Aftern... Sun, 29 Mar 2015 21:32:09 EST Relentless day 88, MI40 Routine, Week 5 Day 2, Chest & Biceps/Arm http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5901929 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1829215374.jpg"> <BR> <BR> Chest Routine: morning session. <BR> Barbell Bench Press; 5 Sets, 44 Reps, 2,908 Lbs <BR> Dumbbell Press 60 Degree Incline; 5 Reps, 45 Sets, 935 Lbs per arm <BR> Dumbbell Flyes Flat Bench; 5 Sets, 66 Reps, 1,050 Lbs per arm <BR> Cable Pec Flyes; 6 Sets, 119 Reps, 3,730 Lbs <BR> Total Chest Workout: 32 Sets, 385 Reps, 10,608 Lbs or 5.30 Tons <em>211</em> <BR> <BR> Biceps/Arm Routine: Aftern... Sun, 29 Mar 2015 21:30:25 EST 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