The Fitness Focus

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 Post subject: Re: Knights New Focus
PostPosted: Thu Aug 19, 2010 6:14 am 
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knight55387 wrote:
I know right! It is cool Joy!

This is the most worthless post ever :freak: Chantel and I did workout tonight but I'm too lazy to type it all out so I guess I'll do it tomorrow....



Slacker.................





LOL. Just teasin' ya luv!

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 Post subject: Re: Knights New Focus
PostPosted: Sun Aug 22, 2010 3:16 pm 
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08/22/2010

I am finally getting around to updating my log. I have been on the road with the band again this weekend and we just finished up playing a large tribute festival in Duluth, MN. My whole family traveled with me this time and we made a mini vacation out of it. The show was good and was followed up by photos sessions with fans and signing autographs for kids and tits for women. It was an evening to remember for sure. Our next show may be in Denver as the agency would like to send us out to dabble in the national circuit with an all female tribute to AC DC called Hells Belles. The agency would provide all accommodations, 5 separate hotel rooms @ the Holiday Inn, back line and amplifiers. All we have to carry is clothes, costumes and guitars. Cool gig!

I’ve been training when I can and here’s the details:

08/17/2010

Pull Ups
11, 8, 5

Wide Grip Pull Downs
200x14 230x10 250x8

SS
Bent Over Dumbbell Rows
50x10 50x10 50x10
Nautilus Hyper Extensions
125x12 125x10 125x10

SS
Smith Rows
135x13 135x14 135x13
Good Mornings
45x13 45x12 45x12

EZ Bar Curls
50x13 60x10 ran the rack: 60x7 40x5 20x6

Freedom Trainer Single Arm Curls
65x9 50x12


08/18/2010
Ran 3 miles of which 1.5 miles of it was maxed out sprint intervals – It was brutal

08/22/2010

Biked

SS
Hip Ad
110x15 115x15 120x13
Hip Ab
130x17 135x13 140x13

SS
Single Leg Nautilus Press – Laying flatter to hit the quads more
205x15 210x14 215x12
Nautilus Press
90x16 95x15 100x12

Giant Set
Squats
135x20 135x20 135x20
Seated Dumbbell Press
40x12 40x12 40x12
Dumbbell Dead Lift
50x12 50x12 50x12

SS
Walking Lunges
20x16 20x16 20x14
Leg Curls
100x13 105x10 110x8

Giant Set
Calve Raises on Leg Press
290x26 340x24 400x23
Nautilus Lateral Raise
80x14 85x9 90x10
Nautilus Rear Delts – Reverse Pec Deck
80x12 85x10 90x10

Finished it off with an intense bike ride through the hills of Waconia. My quads, heart and lungs received a constant 30 minute burn and I would like to just go to sleep now but I can't.


I feel pretty good but my tendonitis is getting bad again and every time I get really lean my joints start screaming. They are screaming loud and clear but I have managed to keep going.

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 Post subject: Re: Knights New Focus
PostPosted: Sun Aug 22, 2010 4:53 pm 
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And here this whole time I'd managed to think I had not slacked off too much. I am really glad to see you have managed to stay in the fight despite schedules which to me seem impossible. Color me inspired. :hi:

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 Post subject: Re: Knights New Focus
PostPosted: Mon Aug 23, 2010 7:12 pm 
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Bigdaddypain wrote:
And here this whole time I'd managed to think I had not slacked off too much. I am really glad to see you have managed to stay in the fight despite schedules which to me seem impossible. Color me inspired. :hi:


Honestly the rough schedule is just what I need to keep me OUT of the gym a little longer between sessions. The extra time off, even when it gets to be as long as 4 days is just what I need to heal and help slow the effects of all the abuse I've subjected myself to through the years. The key for me is to hit it hard when I can hit it and go with the flow. By "hitting it hard" I don't mean heavy, I get my intensisty with light weight, good form and little to no rest.

It seems to be working....

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 Post subject: Re: Knights New Focus
PostPosted: Wed Aug 25, 2010 7:26 pm 
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08/25/2010

Started off on my mountain bike for a nice little warm up and then got busy doing supersets of chest/core and triceps and core. The reps felt good tonight. It’s not like I really did anything all that drastically different as far as my routine but I was really dialed in on my reps and made each one count for something. It’s what I almost always do but tonight I just had a real good connection and my concentration was on.

SS
Incline Smith Bench Press FRM
135x15 155x15 175x10 185x7
Hanging Knee Raise
25, 25, 20, and then single legs for 20 – that was killer

SS
Flat Bench Smith Press FRM
187x7 175x8 155x11 135x13
Incline Weighted Crunch
45x12 45x11 25x12 25x10

SS
Cable Cross Over – Chest out (right Mikey)
60x11 70x10 80x9
Nautilus Crunch
80x13 100x9 120x8

SS
Cable Oblique Crunch
80x10 80x12 100x12
Overhead Cable Extension
120x16 140x12 160x8

SS
Single Arm Freedom Trainer Kick Backs
50x10 50x12 65x9 drop set 35x9
Nautilus Hyper Extensions
95x15 105x12 110x9

22 minutes sprint intervals

I didn’t run as hard as I can tonight because my legs are still sore from Sunday’s workout. My max beats per minute were peaking in the 140’s and when I really nail it I can go well into the 150’s. But it was good enough for a good sweat. Cool down with a casual bike ride home. I wrapped it up with 2 lean pork chops, a straight out of the garden fresh salad and some fresh pineapple and cantaloupe. Showered up and ready for bed.

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 Post subject: Re: Knights New Focus
PostPosted: Wed Aug 25, 2010 7:52 pm 
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Did I read some full range of motion in there?? This from the PROM guy? OUTSTANDING man! I LOL'd at "right Mikey" ... absolutely. Thats the single best piece of advice I can give when lifting. Chest out and up for everything - no exceptions. God I enjoyed liftin with ya Al.... if I win the lottery can I pay you to be my full time training partner??

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 Post subject: Re: Knights New Focus
PostPosted: Thu Aug 26, 2010 3:41 am 
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BigMikey wrote:
Did I read some full range of motion in there?? This from the PROM guy? OUTSTANDING man! I LOL'd at "right Mikey" ... absolutely. Thats the single best piece of advice I can give when lifting. Chest out and up for everything - no exceptions. God I enjoyed liftin with ya Al.... if I win the lottery can I pay you to be my full time training partner??



Yeah I doubled up my preworkout Advil and I was able to go all the way up and all the way down. :funny: Why would you want to workout with the little guy? Does it make you feel that much tougher? :pumpin: :funny: :funny: :funny:

Mike, I wish I could swing over every weekend just to hang out.

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 Post subject: Re: Knights New Focus
PostPosted: Thu Aug 26, 2010 6:56 am 
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knight55387 wrote:

Mike, I wish I could swing over every weekend just to hang out.



Ditto :arms:

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 Post subject: Re: Knights New Focus
PostPosted: Thu Aug 26, 2010 5:52 pm 
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Tonight was supposed to off but I felt good so after mowing the lawn I went out for a long bike ride and pushed myself all the way. It was a beautiful night to be out in the sun and air.

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 Post subject: Re: Knights New Focus
PostPosted: Thu Aug 26, 2010 6:10 pm 
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knight55387 wrote:
Tonight was supposed to off but I felt good so after mowing the lawn I went out for a long bike ride and pushed myself all the way. It was a beautiful night to be out in the sun and air.




Good for you! Wish I had half the energy you all have.

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