Oldtimer1

[oldtimer1]

I was shot today. I ran a mile then did 5 x 110 yard sprints. Might take tomorrow off.

[oldtimer1]

Did nothing today.  Ate like a pig. Drank like a fish. Floated in my pool. I will be hung over tomorrow, kiss my ass. I will train as hard as fuck tomorrow though. Going to try to hit my max weights.

 Currently trying to eat an entire French baguette full of butter. I got half way through. Not tapping out. Will I finish it? Stay tuned.

[oldtimer1]

I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking.
Maybe just on Saturdays.

[IroNat]

I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking. I will not post after drinking.
Maybe just on Saturdays.

Good luck!

Only drink on days ending in "Y".

[oldtimer1]

Back to neglecting this training log. Ran 5.1 miles today. Doused myself in off bug spray and the trail by my house was full of attacking flies. If it wasn't for the off it would have been a lot worse.  Hit the heavy bag after for a couple of rounds.

Thinking of trying new things. On the internet I'm seeing a lot of guys doing goblet squats using a slant board using a dumbbell. They say it's a very lower leg dominate squat. I've tried goblet squats before but minus the slant board. I didn't like how hard it became to hold the dumbbell when it was heavy.  From what I speculate is that the slant board makes the exercise a lot harder so a lighter dumbbell can be used. Also seen on the internet guys doing stiff deads off it turning it around for a big stretch.

Another thing I'm thinking about getting box for single leg step up squats. I tried this with just a bench and dumbbells and it's a brutal exercise that made an immediate spring in my running. The bench I'm using for steps ups seem too low. With a higher platform I might not even need weight.

[oldtimer1]

I have always argued this was true. https://www.facebook.com/reel/1372494770125500

[oldtimer1]

Did this workout today. It's the day before vacation. I did nothing to failure but I wasn't slacking either. I did this workout almost like a giant set but not quite. Moved from one exercise to another with around 30 second rest in between.

Power cleans 1 x 6

leg press 1 x 15
One leg step up on a bench 1 x 13 reps each leg

Wide grip pulldown 1 x 12

Bench press 1x10

Dumbbell standing delt press 1 x 12
Dumbbell lateral raise 1 x 15

Two armed with two dumbbell decline tricep extensions 1 x 13
Two dumbbell bicep curl 1 x 14

lower back hyper extension 1 x 15

four way neck 1x 30

No calf work. I don't like to run after training calves. No stability equals a running injury. I will let the run take care of the calves today.

Now going for a three mile run.  During vacation I have a decent gym about three blocks from the condo I'm renting. It's fun to workout in a new gym. I'm sure after a week I will be itching to get back home to workout in my basement.  Last year at the gym on vacation I was just getting well from being sick for around 5 weeks. I was so happy to be feeling better I killed every session.  Now I'm healthy and I hope both the vacation and training week go well. If the waves are good I spend hours body surfing.  Always surprised I lose weight on vacation despite all the restaurants and booze.  I guess between running, lifting and body surfing along with no snacking I'm in a deficit for the week.

[oldtimer1]

Vacation workout:  Couldn’t sleep my first night so at 5AM I went to the gym. Only had three people in it with no staff. Zero wait for anything.

Power cleans 3 x 3 ( giant mirror in front of me.  My form is awful. I was also lifting in running shoes.  All that padding made for an unstable shoe. My lifting shoes have a wood heel.)

Weight assist pull up machine 3 x 10 (Yes I pussyed out using it but my form and cadence was great. I felt it. I used 20 pounds assistance. ).

Hammer strength pull-down 3x10 (Haven’t use this machine In maybe two plus years. Feels like half a pull-down and half a row.  Hurts my shoulder a little)

Seated row machine 2x 10

Pull down machine with two individual handles 2 x10. (Cool machine.  The pull-down with two handle comes down in an arch)

Dumbbell bench 2 x 8

Machine flies 2 x 10

Hammer incline 2x 8 (Hammer never feels just right to me like a Nautilus machine does most of the time.)

Machine dips 3x 8. (Fantastic machine where the back board is slanted forward to hold you in place.  Wish I had this excellent machine.  So smooth. )

Ab crunch machine 3x 20

Ab coaster 1 x 40

Lower back extensions 2 x 15

Going to eat then hit the beach.  Tomorrow is a run then I will return to the gym to hit their heavy bag.  The day after is leg day.

[Donny]

Vacation workout:  Couldn’t sleep my first night so at 5AM I went to the gym. Only had three people in it with no staff. Zero wait for anything.

Power cleans 3 x 3 ( giant mirror in front of me.  My form is awful. I was also lifting in running shoes.  All that padding made for an unstable shoe. My lifting shoes have a wood heel.)

Weight assist pull up machine 3 x 10 (Yes I pussyed out using it but my form and cadence was great. I felt it. I used 20 pounds assistance. ).

Hammer strength pull-down 3x10 (Haven’t use this machine In maybe two plus years. Feels like half a pull-down and half a row.  Hurts my shoulder a little)

Seated row machine 2x 10

Pull down machine with two individual handles 2 x10. (Cool machine.  The pull-down with two handle comes down in an arch)

Dumbbell bench 2 x 8

Machine flies 2 x 10

Hammer incline 2x 8 (Hammer never feels just right to me like a Nautilus machine dies most of the time.)

Machine dips 3x 8. (Fantastic machine where the back board is slanted forward to hold you in place.  Wish I had this excellent machine.  So smooth. )

Ab crunch machine 3x 20

Ab coaster 1 x 40

Lower back extensions 2 x 15

Going to eat then hit the beach.  Tomorrow is a run then I will return to the gym to hit their heavy bag.  The day after is leg day.

I know that in a Hotel they worry about the Hygiene thing but i would have trained barefoot if so early in the morning.
Infact you could have trained naked at that hour  Zulu warrior style

[IroNat]

How's the weather in Myrtle Beach?

Are you right in the tourist/resort area or outside it such as North Myrtle?

[oldtimer1]

It’s been hot as hell. I’m on the beach in a luxury high rise. Probably the best area to be  in here.  I don’t want to post the location. They are building houses here fast as northerners are retiring here. I don’t golf and I like the beach so I’m in a perfect location. I heard about the million dollar plus houses going up in gated communities here  but they are not on the beach.

As you know in NJ the beach towns change names every mile to two miles. In Mrytle the beach has the same name for 50 plus miles.

[oldtimer1]

Cardio day:  Ran 3.45 miles in the  mid day sun in Myrtle beach, South Carolina. It felt really brutal and ran with some inclines. It hurt and I was going slow.  Too much heat and sun. Hit the bag in Mega Fitness for a few rounds after.  I love sun and heat but I think it’s getting to me.  Had three beers today and it felt like I had 20.  Tomorrow is leg day.  Looking forward to trying machines I don’t have. They have a leg press machine that is so smooth it’s amazing. They also have a Hammer strength squat machine that I like.  I will also use their hip thrust machine.  No neck machines though.  Hope to be there at 6:30 AM.  Being a vacation destination it’s empty early in the day. 

[SweetDaddySiki]

That's not a bad gym if that's the one I'm thinking of. I'm thinking of the one in North Myrtle Beach. Enjoy your vacation.

[oldtimer1]

Yesterday Monday was legs.
Leg press 2x12
Hammer strength squat 2x8
Nautilus hip machine 2x10 (great machine. Set belt goes around your waist and you push up.)
Lying leg curl 2x10
Leg extension 2x12
Standing single leg knee up 1x10 ( They have a machine where a pad goes on your knee and you raise your knee against the resistance)
Standing abduction and adductor machine 1x10
Calf raise in a leg press machine 3x15
Ab crunch machine 2x20
Ab coaster 1x45

[oldtimer1]

This Tuesday was a cardio day. Ran 3.45 miles. Hit the heavy bag two rounds. Again the heat and hills made it hard.

[oldtimer1]

That's not a bad gym if that's the one I'm thinking of. I'm thinking of the one in North Myrtle Beach. Enjoy your vacation.

Not a great gym but has everything you need to get the job done. The sun, heat and drink is getting to me, lol.

[njflex]

NICE RICH,,,i was in aruba 2 weeks ago they had a good gym on beach overlooking ocean,i love it there 3 yrs in a row,,,good to here your doing well and enjoying ,,hope fathers day/gradfathers day was good too...

[oldtimer1]

NICE RICH,,,i was in aruba 2 weeks ago they had a good gym on beach overlooking ocean,i love it there 3 yrs in a row,,,good to here your doing well and enjoying ,,hope fathers day/gradfathers day was good too...

My sister in law vacations in Aruba year after year. From what I understand the are amazing areas but some people just don’t know where to go.  I guess it’s like going to Seaside Heights or Seaside Park. 

Rented a luxury high rise condo on the beach.  My granddaughter and her parents are here. Love this area of Myrtle.   

Feeling healthy lately. See the oncologist in July.  I bet I’m in remission but I won’t know for sure till he checks my levels.

[oldtimer1]

Delt and arms day:

Standing dumbbell press 2 x 10
Delt dumbbell laterals 2x 12
Machine rear delt laterals 2x10
Machine delt laterals 2x 10
Hammer strength shrugs. 2x 12

Tricep pulley push downs 2x12
Single arm, single dumbbell behind the head tricep extensions 1x12
Rope push downs 2x12
Machine dips 2 x 12

Alternate dumbbell curls 2x8
Machine curls 3 x 10 (never seen this machine before.  You’re seated with you hands hanging.)
Concentration curls 2x 12

Machine crunches 2x20
Ab coaster 1x50

My last weight workout here in vacation I think.  It was a lot of fun working out in a new environment.  Today the gym had too many people in it for my liking. I know some love the gym experience and the energy of working in a crowded gym.  I’m itching to get back to my private home gym.  I don’t feed off the stimulation of being in a gym.  I’m self motivated. The novelty of training in this place has worn off.  I’m looking pretty lean and I think i look really small but when I take off my shirt I think I look good.  Maybe I’m delusional, lol. 

[oldtimer1]

Thursday I ran two miles in the sand. This Friday today I’m doing nothing. 

Saw a monster by the pool bar.  His delts and arms alone were monstrous compared to mine.  He looked about 6’2” and maybe 240lbs.  I talked with him for a bit.  He must have thought I was a skinny runner, lol.

[IroNat]

Did you fly down or drive, Rich?

[oldtimer1]

We drive. Been going there for over 20 years. I live by the ocean but something special for me about Myrtle Beach. The water is super warm.  It’s never rough in my experience. In Jersey the water can be vicious. In Point Pleasant alone they have 500 rescues a season. In Myrtle beach the life guard disappears for lunch and runs on the beach. I also like the condo I stay at. Great vibe here. In Jersey every mile the beach’s name changes.  In Myrtle it goes on for 50 miles it seems. Heard there are bad beach sections and amazing ones like where I go. I rent a luxury condo on the beach. No I’m not rich. It’s just cheaper there. Similar accommodations in NJ would cost over 6 grand for week in Jersey. Takes about 12 hours of driving but I want to get their fresh so we get a hotel after about 8 hours of driving.

[IroNat]

We drive. Been going there for over 20 years. I live by the ocean but something special for me about Myrtle Beach. The water is super warm.  It’s never rough in my experience. In Jersey the water can be vicious. In Point Pleasant alone they have 500 rescues a season. In Myrtle beach the life guard disappears for lunch and runs on the beach. I also like the condo I stay at. Great vibe here. In Jersey every mile the beach’s name changes.  In Myrtle it goes on for 50 miles it seems. Heard there are bad beach sections and amazing ones like where I go. I rent a luxury condo on the beach. No I’m not rich. It’s just cheaper there. Similar accommodations in NJ would cost over 6 grand for week in Jersey. Takes about 12 hours of driving but I want to get their fresh so we get a hotel after about 8 hours of driving.

I drive when going south too.

Made two trips down earlier this year.  One to Daytona Beach and one to Hilton Head.

For Daytona we stop overnight in SC but go all the way to HH which is 14 hours.

Usually see at least one bad accident along the way on 95.

Drive safe.

[oldtimer1]

I drive when going south too.

Made two trips down earlier this year.  One to Daytona Beach and one to Hilton Head.

For Daytona we stop overnight in SC but go all the way to HH which is 14 hours.

Usually see at least one bad accident along the way on 95.

Drive safe.

Once saw about a 20 vehicle pile up on I-95 in North Carolina.  There was heavy fog and nobody slowed down. Typical southern drivers, they are so use to driving in good weather. Once a little snow hits the ground or fog they are lost.  Same for Southern California when it rains. Half of them have no clue how to turn on the wipers and defogger.

I use to drive straight through. I can't relax if my wife drives so I do all the driving. I like to get there well rested and the stop at a hotel for breaks works for us.   

[oldtimer1]

Coming to a conclusion that it's too tough to try to train heavy when combined with hard running. Even in my youth I had trouble.  I want to be a hybrid athlete but I'm going to have to use higher reps, shorter rests between sets; and to stop trying to take every set to failure. Yesterday I went for a hard run in the sun and today my deadlifts suffered that I did after lats and chest. Only had 275lbs on the bar and I quit at four reps.

I remember reading about guy that trained in a lot of gyms in California and he kept notes watching know bodybuilders train.  It was in the old Ironman magazines. His conclusion was that many of the top stars he watched trained fast with very moderate weights. He mentioned Christ Dickerson using 160lbs for seated lat pulley rows. Sounds moderate till you do it like he did. He did 6 sets of 10 with little rest between sets and that was after 6 sets of chins. Other examples seen was Tom Platz using 40lbs for flies and super setting them with 135lbs bench. I am not putting down these guys. No matter what the weight they were working brutally hard. One guy that use to post on Ironage and might be member here said Steve Davis trained with light weights till he trained with him.  The 115lbs T bar rows started off light but after set after set it felt like it was 400lbs. Danny Padilla said he trained with HIT for awhile. He said the weights were seriously heavy and after awhile the workouts became something he dread. His words were, scary. On top of it he saw better results with his 5 sets of 12 per exercise than the low sets with heavy weights to failure.

What's the point of this drivel I'm writing?  Weight used or poundage used is a tool. You are there to work the muscle and not your ego.  You could take the top ten Olympia contestants and turning them into a complete defeated whimpering mess with just bodyweight exercise.  Sometimes we care too much about the weight on the bar and not enough about the purpose of why we a lifting. If you are using heavy weight by cutting the range of motion; using a quick rep cadence and resting a long time between sets you could be stroking your ego instead of working your muscle. Don't be a gym stroker better known as a jerk off. Train the muscle and don't care what others might think about the pink dumbbells you are lifting.