Originally Posted by Big Guns

Last night was Back
I thought that I would try the 5X5 deal.
I started w/ IsoRow machine w/ 135 on each side and did single arm.

Next was V-bar pull downs. 220 for 4 sets of 5-6

I did "rack pulls" (half deads) W/ bar just at top of knee cap. 1 set 315 X 5, 1 set 365 X 5, 1 set 405 x 5, 1 set 455 X 5, 2 sets 495 X 5 Haven't done these in years. I want to pull 675 for 6 by X-mas.

Wide grip pull downs to the front. 160 for 3X14

Shrugs on the low row. 4 sets 240 X 8

I have been training in the range of 8-15 reps for a long time. I may give this 5X5 a run. It will take time to figure the weights. I also found out Wed that I have an impingement in my right shoulder where my AC has a hook/beak at the end that will have to be cut off. 1 more surgery to my file.

Today went on a quick 1.25 hour bike ride.

Originally Posted by sbgerber

Nice workout.

Are you a cyclist?

Originally Posted by Big Guns

I got into Mt Biking heavy on my 40th B-day. Last year I bought a road bike for some mix up training. This year I forked my ankle up good so Mt Biking was out of the question. I have been trying to ride 3 days/week. 30-50 miles/ride. I've logged over 850 miles since July 20th. It gets me outside and out of the damn gym. I need to keep training my legs, but w/ Arthur Ritus creeping into my right knee, it is painfull to train legs all the time. I have really enjoyed cycling. I-pod and a good long climb and I'm happy. Plus my girlfriend likes how hard my ass has gotten
TMI I know!!
So I am not a racer, but can stomp a few 200+ lb boys into the ground.
Winter is coming so I will spin hard for 30 minutes and do 10x10 , 5X20 in my squat training. I will post vids.

Originally Posted by Big Guns

I got into Mt Biking heavy on my 40th B-day. Last year I bought a road bike for some mix up training. This year I forked my ankle up good so Mt Biking was out of the question. I have been trying to ride 3 days/week. 30-50 miles/ride. I've logged over 850 miles since July 20th. It gets me outside and out of the damn gym. I need to keep training my legs, but w/ Arthur Ritus creeping into my right knee, it is painfull to train legs all the time. I have really enjoyed cycling. I-pod and a good long climb and I'm happy. Plus my girlfriend likes how hard my ass has gotten
TMI I know!!
So I am not a racer, but can stomp a few 200+ lb boys into the ground.
Winter is coming so I will spin hard for 30 minutes and do 10x10 , 5X20 in my squat training. I will post vids.

Originally Posted by Big Guns

Tues. I'm at the 'puter and see that it is 70* out!!! Get on the bike.
What started out as a short ride turned into a long short ride. 15-25 mph head wind on the flats and climb Took me 18 extra minutes to go 14.2 miles w/ my avg. climb speed @ 6 mph instead of 9. BUT the down hill had the wind at my back and I passed 2 cars..hitting 54mph at top speed WOO HOO So the 28.4 miles took 1:55:26 instead of 1:30. It felt better than a great day in the gym though......I think

Post meal
2.5 servings of oats
1 serving of ORYX Goat Whey
1 Serving of Muscle Milk
Blended into a super yummy shake. 851.5 cals
74.5g Protein
81g carbs
25.5g fat
now I feel like a Slug on salt on a hot day!! LOL