Did the Strength 1/B workout from New Rules of Lifting. Just for fun I stopped at the gym that Lifetime Fitness bought over on W. Lake Houston in Kingwood. This used to be QLS. It is most definitely not up to the standards of a LTF. The weight room was a mess and they don’t have towel service yet. I think their one interesting feature is their pool. They have a saltwater swimming pool. Next time I’m due for a swim workout and I’m in that area I’ll check it out.
Well this has been a very hectic 11 days, as you can probably surmise from my lack of daily updates. One of the biggest shows for our company to attend is TCEA (Texas Computer Education Association). We needed to have the new version of our flagship product ready to show, so I spent most of my waking moments (extending far into the night) getting it ready for the show. And I actually went to Austin and worked in the booth during the show. That is something I’ve not had the opportunity to do for many years.
Anyway I missed a bunch of scheduled workouts and my diet was not as strict as it should of been, but all in all things held up pretty well and today (2/16) I’m back on track.
Strength Training
This morning I started a new routine, taken from Men’s Health Big Book of Exercises, by Adam Campbell:
I just picked up this book recently and it has the best exercise illustrations I’ve ever seen. It’s packed full of information and includes easy to follow dietary advice on top of all of the great workouts. The routine I started this morning (which really kicked my ass by the way) is the Spartacus routine, designed by the personal trainer for the gladiators on the Startz program by the same name.
This is a circuit routine with 10 stations, or exercises. You do as many reps of each exercise as you can in 1 minute. Then you take 15 seconds to transition to the next station and so on until you finish all 10 stations. Then you rest for 2 minutes and start over. Do a total of 3 sets per exercise.
Details
Note that the sets reported are only for 1 side (or arm or leg). So if I record 10 reps for a T push up, that means 10 per side. Any weights recorded for dumbbells are for 1 of the dumbbells only.
Warm Up x 00:11 Work Out x 00:51 Sets: 1. goblet squat: 15/30, 18/30, 16/30 2. mountain climber: 16, 19, 18 3. single arm DB swing: 15/30, 12/30, 14/30 4. T push up: 15/15, 6/10, 5/5 5. split jump: 8/15, 11/10, 20/10 6. DB row: 20/30, 29/20, 20/20 7. DB side lunge & touch: 8/20, 7/20, 6/15 8. pushup position row: 8/20, 9/20, 9/15 9. DB lunge & rotation: 11/20, 8/20, 8/20 10. DB push press: 16/25, 14/25, 18/20
NROL Strength 1/A (#6) Did this workout very early over at Lifetime Fitness. Details
WU x 00:10 Elliptical WT x 00:48 ST x 00:13 Sets: 1. squat: 8/255, 2/275, 8/255, 3/275, 12/225, 20/225 2. SS1-Bulgarian split squat: 15/40, 15/40, 15/25 3. SS1-step up: 15/70, 15/70, 15/70 4. AS1-back extension: 10/10, 10/15 5. AS1-Swiss ball crunch: 10/10, 10/15
Masters Swim Class Did this in the evening at LTF. Details
Duration: 01:32 Distance: 3700 m
NROL Strength 1/D (#5) Did this workout fairly early over at Lifetime Fitness. Details
Duration: 01:02 WU x 00:10 elliptical WT x 00:48 ST x 00:05 Sets: 1. AS1-chin up: 6, 3, 6, 1, 7 2. AS1-BB shoulder press: 6/75, 2/95, 7/75, 1/95, 1/65 3. AS2-DB bench press: 8/50, 10/50 4. AS2-wide grip cable seated row: 8/90, 9/90 5. SS1-lower body Russian twist: 10, 10 6. SS1-DB curl (left arm): 10/25, 10/25 7. SS1-DB tri extension (left arm): 10/25, 10/25 BRICK Bike Details
Duration: 01:48 Distance: 30.56 mi
Run Details
Duration: 00:29 Distance: 3.02 mi
I was so cold when I got off the bike I fell over in the front yard. I couldn’t get my fingers to close and so had a hell of a time getting the bike shoes off and the running shoes on and then tying shoe laces!
| time | distance | YTD time | YTD distance | |
|---|---|---|---|---|
| swimming | 02:35 | 4.26 mi | 13:05 | 21.04 mi |
| cycling | 02:48 | 50.56 mi | 04:20 | 76.01 mi |
| running | 03:13 | 18.38 mi | 23:25 | 138.44 mi |
| strength | 02:02 | n/a | 07:50 | n/a |
| total | 10:38 | 73:20 mi | 48:40 | 235.49 mi |
Strength Training – NROL Strength 1/C (#5) Did this workout early in the morning at Lifetime Fitness in Atascocita. Details
Warm Up: Elliptical x 00:10 Work Out: 01:02 1. deadlift: 6/200, 1/225, 6/205, 1/235, 10/185, 15/155 2. SS1-Romanian deadlift: 10/120, 10/120, 10/120 3. SS1-static lunge: 10/120, 10/120, 10/120 4. AS1-good morning: 10/115, 10/115 5. AS1-incline reverse crunch: 10/BW, 10/BW Stretch: 00:05
Comments I really need to get some lifting gloves to use with certain exercises. Deadlifts, in particular, tear up my hands. It really hurts on my left hand. The bar presses my wedding ring very hard into my finger.
Masters Swim Class Did this in the evening at LTF. Details
Duration: 01:15 Distance: 3400 m
Strength Training – NROL Strength 1/B (#5)
WU x 00:10 Elliptical WT x 01:08, Sets: 1. bench press: 6/115, 1/135, 6/125, 2/145, 14/115 2. BB bent-over rows: 6/125, 2/140, 6/125, 2/140, 13/95 3. AS1-close grip lat pulldown (Cybex): 6/130, 9/130 4. AS1-DB shoulder press: 8/35, 8/35 5. SS1-lower body Russian twist: 10/BW, 10/BW 6. SS1- DB curl (left arm only): 10/25, 10/25 7. SS1- DB tricep extension (left arm only): 10/25, 10/25 ST x 00:05
BRICK Cycling Was very windy!
Duration: 01:32 Distance: 25.45 mi
Running
Duration: 00:51 Distance: 5.02 mi
| time | distance | YTD time | YTD distance | |
|---|---|---|---|---|
| swimming | 03:10 | 4.63 mi | 10:30 | 16.78 mi |
| cycling | 01:32 | 25.45 mi | 01:32 | 25.45 mi |
| running | 03:42 | 21.07 mi | 20:12 | 120.06 mi |
| strength | 01:53 | n/a | 05:48 | n/a |
| total | 10:17 | 51.15 mi | 38.02 | 162.29 mi |
NROL – Strength 1/A (#5) Details
WU x 00:10 (Elliptical) WT x 00:45 Sets: 1. squat: 6/255, 1/295, 6/255, 2/295, 12/235, 20/225 2. SS1-Bulgarian split squat: 15ES/35, 15/35, 15/35 3. SS1-step up: 15/70, 15/70, 15/70 4. AS1-back extension: 10/BW, 10/BW 5. AS1-Swiss ball crunch: 10/BW, 10/BW
Masters Swim Class There were a bunch of folks at class tonight. Pool was crowded! Details
Duration: 01:30 Distance: 3450 m
2 Mile Tempo Run Did this workout on a treadmill at Lifetime Fitness. Details The time and distance recorded below includes warm-up.
Duration: 00:22 Distance: 2.49 mi
NROL Strength 1/D (#4) Did this at LTF after my 2 mi run. I had to rush it a bit because I was short on time. Details
Duration: 00:39 Sets: 1. AS1-chin-up (assisted): 4/60, 2/40, 6/70, 7/40, 6/60 2. AS1-BB shoulder press: 6/65, 1/95, 7/75, 1/95, 10/70 3. AS2-DB bench press: 8/50, 8/50 4. AS2-wide grip cable seated row: 8/90, 8/90 5. lower body Russian twist: 10/BW, 10/BW
NROL Strength 1/C (#4) Details
Warm-Up x 00:10 Elliptical Strength Training x 00:49, Sets: 1. deadlift: 6/195, 1/225, 6/195, 1/225, 12/185, 15/175 2. SS1-Romanian deadlift: 10/110, 10/110, 10/110 3. SS1-static lunge: 10/110, 10/110, 10/110 4. AS1-good morning: 10/115, 10/115 5. AS2-incline reverse crunch: 10/BW, 10/BW Stretching x 00:05
Masters Swim Class Details
Duration: 01:20 Distance: 3600 m
I highly recommend this video presentation:
NROL Strength 1/B (#4) Did this workout over at Lifetime Fitness in Atascocita. Details
Warm-Up x 00:10 Elliptical machine Work Out x 00:51, sets: 1. Freemotion chest: 6/90, 1/110, 6/90, 1/110, 11/80 2. BB bent-over row: 6/125, 1/140, 6/125, 1/145, 10/115 3. AS1-close grip lat pulldown (cybex): 7/120, 8/120 4. AS1-DB shoulder press: 8/35, 8/35 5. lower-body Russian twist: 10/BW, 10/BW Stretch x 00:05