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  1. #4961

    Mahler's Sixth Sense - I See Deadlifts

    That workout would kick anyone's butt - especially the metabolic stuff! Nice job

  2. #4962
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    Mahler's Sixth Sense - I See Deadlifts

    Quote Originally Posted by "NorthernWisco":1o58yrci
    looking good here, I would cry with out Squats benchs and deads........I dont know how you guys do it
    I hear ya. I miss the big lifts, but find that these workouts, without them, are no walk in the park.

  3. #4963
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    Mahler's Sixth Sense - I See Deadlifts

    Quote Originally Posted by "stingo":3jzrg71x
    Are you going to the Celtic Fling this year?
    If we go, it will probably be a last minute thing. We have two of four weekends in June out of town, so there will be a lot to do around the house and yard. But, we are going to try. I'll try to let you know if we do. If you go, maybe we can meet.

  4. #4964
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    Mahler's Sixth Sense - I See Deadlifts

    Quote Originally Posted by "Bytsi":1qletjir
    That workout would kick anyone's butt - especially the metabolic stuff! Nice job
    Thanks. By the time these are finished, I am drenched in sweat. But, they are a real source of satisfaction.

  5. #4965

    Mahler's Sixth Sense - I See Deadlifts

    Quote Originally Posted by "Mahler":2cb46u0o
    Ha, ha. I have become somewhat of a push-up fanatic. I don't record them here, but try to do a set of 50 each night, so the ladders are just a little easier for me. Adding a rep every once in a while will improve your numbers, but you can also try this. Do small sets, say 5 sets of 5, with a minute in between. Then each time you do them, cut the rest period by 5 seconds until you are doing all 25 in one set.
    Neat, I have homework now! But I'll put off doing the extra sets until tomorrow. Saturday pretty much wiped me out, and I'm still inching back from it.

  6. #4966
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    Mahler's Sixth Sense - I See Deadlifts

    NEW RULES OF LIFTING FOR ABS
    Book by Lou Schuler / Workouts by Alwyn Cosgrove

    Wednesday, June 8, 2011
    Time: 4:15 AM
    Weight: 180.4 (-1.6)
    Length (Including Warmup): 55 min.


    Decoding the log:
    All excercizes are recorded as S X R X W (sets x reps x weight used)
    B = Body weight
    (B + X) = Body weight plus extra weight,
    (e) after the reps means each side
    Letters after a numbered exercise (e.g. 1a, 1b) indicate that those with the same numbers are done as alternating exercises or a circuit if more than two.

    STRENGTH: PHASE III
    WORKOUT A

    I - DYNAMIC WARM-UP
    See Phase I for individual exercises.

    II - CORE: INTEGRATED STABILIZATION
    Rest: 60 sec.

    1 - TURKISH GET-UP
    2 X 5(e) X 10

    2 - SUITCASE DEADLIFT & LATERAL STEP-UP
    2 X 5(e) X (B+45)

    3 - CABLE ANTI-ROTATION REVERSE LUNGE WITH CHOP
    2 X 8(e) X 45

    III - POWER
    Rest: 60 sec.

    1 - JUMP SHRUG
    5 X 3 X 125 (added 5 lbs.)

    2 - MEDICINE BALL SLAM
    5 X 3 X 10

    IV - STRENGTH
    AMAP (As many sets as possible in 10 minutes alternating from one to the other)
    Rest: ALAP (As little as possible between sets)

    1a - SPLIT SQUAT (REAR FOOT ELEVATED)
    10 X 6(e) X (B+70)

    1b - DUMBBELL PLANK ROW
    10 X 6(e) X 45
    Total: 10 sets

    2a - DUMBBELL SINGLE-LEG DEADLIFT WITH FOOT ON WEIGHT PLATE
    10 X 6(e) X 60

    2b - DUMBBELL CHEST PRESS ON PARTIAL BENCH
    10 X 6(e) X 70 (2-35s)
    Total: 10 sets

    V - METABOLIC
    BURPEES & (KETTLEBELL) DUMBBELL SWINGS
    Note: This portion was skipped due to time constraints.

    Notes: Man, I didn't get much sleep at all last night. I kept waking up and looking at the clock. I expected this workout to be for shit, but it seemed okay. I kept the weights, sets and reps the same. Since I am traveling on Friday, I may do the Friday workout tomorrow, but will decide that in the morning. Hot as hell here. Going to be 95 for the next few days. It's actually painful to have to use the air conditioner. The real pain will be going home tonight and cutting the lawn in the heat. Ouch.

  7. #4967

    Mahler's Sixth Sense - I See Deadlifts

    So considering it's in the 90s, did you skip the lawn mower HIIT tonight, John?

    :-)

  8. #4968

    Mahler's Sixth Sense - I See Deadlifts

    Not just lawnmower HIIT... This video kind of gives you an idea, except the Mahler's out with golf balls or bigger.

  9. #4969

    Mahler's Sixth Sense - I See Deadlifts

    Quote Originally Posted by "Mahler":2cld30g1
    If we go, it will probably be a last minute thing. We have two of four weekends in June out of town, so there will be a lot to do around the house and yard. But, we are going to try. I'll try to let you know if we do. If you go, maybe we can meet.
    Definitely thinking about it, but not liking the idea of going myself.

  10. #4970
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    Mahler's Sixth Sense - I See Deadlifts

    NEW RULES OF LIFTING FOR ABS
    Book by Lou Schuler / Workouts by Alwyn Cosgrove

    Thursday, June 9, 2011
    Time: 4:15 AM
    Weight: 179.6 (-0.8)
    Length (Including Warmup): 45 min.



    Decoding the log:
    All excercizes are recorded as S X R X W (sets x reps x weight used)
    B = Body weight
    (B + X) = Body weight plus extra weight,
    (e) after the reps means each side
    Letters after a numbered exercise (e.g. 1a, 1b) indicate that those with the same numbers are done as alternating exercises or a circuit if more than two.


    STRENGTH: PHASE III
    WORKOUT B

    I - DYNAMIC WARM-UP
    See Phase I for individual exercises.

    II - CORE: INTEGRATED STABILIZATION
    (Optional Alligator Drag not done)

    1 - DUMBBELL OFFSET FARMER'S WALK
    Rest: 60
    2 X 20 yards(e) X 70

    2 - TWO DUMBBELL OFFLOADED FARMER'S WALK
    Rest: 60
    2 X 20 yards(e) X (40+70)

    III - POWER

    1 - JUMP SQUAT
    Rest: 60
    5 X 3 X 125 (added 5 lbs.)

    2 - MEDICINE BALL PASS
    (not done)

    IV - STRENGTH
    AMAP (As many sets as possible in 10 minutes alternating from one to the other)
    Rest: ALAP (As little as possible between sets)

    1a - DUMBBELL REVERSE LUNGE WITH OFFSET LOADING
    9 X 6(e) X (B+45) (added 5 lbs.)

    1b - DUMBBELL INCLINE BENCH PRESS
    9 X 6 X 100 (2-50s) (added 1 set)

    Total time: 9:55

    2a - DUMBBELL 1 1/4 SQUAT WITH HEELS ON WEIGHT PLATE
    10 X 6 X 90 (2-45s) (added 10 lbs.)

    2b - CLOSE GRIP CHIN-UP
    10 X 6 X B

    Total time: 9:37

    V - METABOLIC
    LADDER OF BODY WEIGHT SQUATS AND PUSH-UPS
    Rest: none
    Skipped today.

    Notes: I was surprised I did as much as I could this morning. I have to do two of these back to back and came home from work yesterday to mow the lawn in 97 degree heat. So, needless to say, my energy levels aren't what they should be. This helped my decision to drop the Metabolic Portion of this workout. I was able, however, to bump up the weight in the Jump Squats, as well as the Reverse Lunges and the 1 1/4 Squats. So that made me feel like I pushed a little harder. I will be traveling to Pittsburh tomorrow, so wanted to get this workout in, just in case. If I get a chance, I can always get up and do the Metabolic ladder for a short morning workout, while I am away.

  11. #4971
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    Mahler's Sixth Sense - I See Deadlifts

    Quote Originally Posted by "fayman":2dvedcb4
    So considering it's in the 90s, did you skip the lawn mower HIIT tonight, John?

    :-)
    You are one sick individual. :tongue
    No Lawnmower HIIT. I enjoy life in the vertical position.

  12. #4972
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    Mahler's Sixth Sense - I See Deadlifts

    Quote Originally Posted by "stingo":n8m4xlap
    Not just lawnmower HIIT... This video kind of gives you an idea, except the Mahler's out with golf balls or bigger.
    HA HA. Reminds me of a motivator I wrote. One line was "the grass doesn't wait."

    Quote Originally Posted by "stingo":n8m4xlap
    Definitely thinking about it, but not liking the idea of going myself.
    I'll try to let you know. You can hang with the old guy in the kilt.
    That'd be me.

  13. #4973
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    Mahler's Sixth Sense - I See Deadlifts

    NEW RULES OF LIFTING FOR ABS
    Book by Lou Schuler / Workouts by Alwyn Cosgrove

    Monday, June 13, 2011
    Time: 4:15 AM
    Weight: 182.0 (+2.4)
    Length (Including Warmup): 55 min.



    Decoding the log:
    All excercizes are recorded as S X R X W (sets x reps x weight used)
    B = Body weight
    (B + X) = Body weight plus extra weight,
    (e) after the reps means each side
    Letters after a numbered exercise (e.g. 1a, 1b) indicate that those with the same numbers are done as alternating exercises or a circuit if more than two.


    STRENGTH: PHASE III
    WORKOUT A

    I - DYNAMIC WARM-UP
    See Phase I for individual exercises.

    II - CORE: INTEGRATED STABILIZATION
    Rest: 60 sec.

    1 - TURKISH GET-UP
    2 X 5(e) X 10

    2 - SUITCASE DEADLIFT & LATERAL STEP-UP
    2 X 5(e) X (B+50) (added 5 lbs.)

    3 - CABLE ANTI-ROTATION REVERSE LUNGE WITH CHOP
    2 X 10(e) X 45 (added 2 reps)

    III - POWER
    Rest: 60 sec.

    1 - JUMP SHRUG
    3 X 5 X 125 (added 5 lbs.)

    2 - MEDICINE BALL SLAM
    3 X 5 X 10

    IV - STRENGTH
    AMAP (As many sets as possible in 10 minutes alternating from one to the other)
    Rest: ALAP (As little as possible between sets)

    1a - SPLIT SQUAT (REAR FOOT ELEVATED)
    10 X 6(e) X (B+80) (added 10 lbs.)

    1b - DUMBBELL PLANK ROW
    10 X 6(e) X 45
    Total: 10 sets / Time: 9:48

    2a - DUMBBELL SINGLE-LEG DEADLIFT WITH FOOT ON WEIGHT PLATE
    10 X 6(e) X 70 (added 10 lbs.)

    2b - DUMBBELL CHEST PRESS ON PARTIAL BENCH
    10 X 6(e) X 80 (2-40s)
    Total: 10 sets / Time: 9:40

    V - METABOLIC
    BURPEES & (KETTLEBELL) DUMBBELL SWINGS
    Note: This portion was skipped due to time constraints.

    Notes: A good workout. I was able to add a little, either weight or reps, to most of the exercises. Looking at my spreadsheets, this is the last full week of NROL4A, with only a single workout next week. It went fast. I am already looking around to see what I can do next. As you can see, I completed my usual weekend bulk. LOL That comes off rather quickly, though.

  14. #4974

    Mahler's Sixth Sense - I See Deadlifts

    Congrats on finishing another program, where you headed next?

  15. #4975
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    Mahler's Sixth Sense - I See Deadlifts

    NEW RULES OF LIFTING FOR ABS
    Book by Lou Schuler / Workouts by Alwyn Cosgrove

    Wednesday, June 15, 2011
    Time: 4:10 AM
    Weight: 181.8 (-0.2)
    Length (Including Warmup): 65 min.



    Decoding the log:
    All excercizes are recorded as S X R X W (sets x reps x weight used)
    B = Body weight
    (B + X) = Body weight plus extra weight,
    (e) after the reps means each side
    Letters after a numbered exercise (e.g. 1a, 1b) indicate that those with the same numbers are done as alternating exercises or a circuit if more than two.


    STRENGTH: PHASE III
    WORKOUT B

    I - DYNAMIC WARM-UP
    See Phase I for individual exercises.

    II - CORE: INTEGRATED STABILIZATION
    (Optional Alligator Drag not done)

    1 - DUMBBELL OFFSET FARMER'S WALK
    Rest: 60
    2 X 20 yards(e) X 75 (added 5 lbs.)

    2 - TWO DUMBBELL OFFLOADED FARMER'S WALK
    Rest: 60
    2 X 20 yards(e) X (45+75) (added 10 lbs.)

    III - POWER

    1 - JUMP SQUAT
    Rest: 60
    3 X 5 X 125 (added 5 lbs.)

    2 - MEDICINE BALL PASS
    (not done)

    IV - STRENGTH
    AMAP (As many sets as possible in 10 minutes alternating from one to the other)
    Rest: ALAP (As little as possible between sets)

    1a - DUMBBELL REVERSE LUNGE WITH OFFSET LOADING
    9 X 6(e) X (B+45)

    1b - DUMBBELL INCLINE BENCH PRESS
    9 X 6 X 100 (2-50s)

    Total Sets: 9 / Total Time: 9:55

    2a - DUMBBELL 1 1/4 SQUAT WITH HEELS ON WEIGHT PLATE
    10 X 6 X 90 (2-45s)

    2b - CLOSE GRIP CHIN-UP
    10 X 6 X B

    Total Sets: 10 / Total time: 9:35

    V - METABOLIC
    LADDER OF BODY WEIGHT SQUATS AND PUSH-UPS
    Rest: none
    3 squats + 3 push-ups
    6 squats + 6 push-ups
    9 squats + 9 push-ups
    12 squats + 12 push-ups
    15 squats + 15 push-ups
    18 squats + 18 push-ups
    21 squats + 21 push-ups
    18 squats + 18 push-ups
    15 squats + 15 push-ups
    12 squats & 12 push-ups
    9 squats + 9 push-ups
    6 squats + 6 push-ups
    3 squats + 3 push-ups
    Total reps of each exercise = 147
    Time:11:55 (1:55 shorter than last time)

    Notes: My wife and I celebrated our 31st Wedding Anniversary yesterday. We went to a great place for dinner last night, but I ate way too much. We also got home late, so I thought for sure this was going to be a shitty workout. It turned out to be pretty good. I added a little here and there. When it came to the metabolic part, I decided to repeat the last one instead of trying to add a lot of reps to the ladder. That worked out great, since I was able to compare my times and improved by almost 2 minutes. Only two workouts to go.

  16. #4976

    Mahler's Sixth Sense - I See Deadlifts

    Nice way to use that extra food!

  17. #4977

    Mahler's Sixth Sense - I See Deadlifts

    Happy Anniversary! You've got us beat by 9 years

  18. #4978
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    Mahler's Sixth Sense - I See Deadlifts

    Quote Originally Posted by "stingo":2pjnw2h2
    Nice way to use that extra food!



    Quote Originally Posted by "Bytsi":2pjnw2h2
    Happy Anniversary! You've got us beat by 9 years
    Thanks. It really does not seem that long.

  19. #4979
    Senior Member no mouse no more's Avatar
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    Mahler's Sixth Sense - I See Deadlifts

    Time does fly when you're having a good time! Happy Anniversary to you and Mrs Mahler!

  20. #4980

    Mahler's Sixth Sense - I See Deadlifts

    My best to you and your wife. You really know how to live.

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