的射

20

Two laps around Komazawa Park for 5K plus the jog there and back. Unfortunately the GPS still thought I was in Italy so no pace data.

18+19

Yesterday

Squats, deadlifts, calf raises.

Weight: 78.5

Today

Squats, chins, reverse flys, calf raises, barbell curls, decline leg lifts.

Weight: 78.8

They finally got a curl bar.

17 - Icebreaker pushes

Just a quick one to get things going again.

Bench, flys, push presses.

Weight: 77.9 kg

16

Pushups (3x20.20,16), chair dips (3 sets).

Here are some of the promised pics of the early am views from La Volpaia.

15

Pushups (3x20,20,15).

20 mins jogging. A beautiful sunrise run along rolling hills in Tuscany. Crazy beautiful. Pics later.

14

Situps (3x50,50,28), pushups (3 sets, 50 total), deep knee bends (2 sets).

13

Pushups 3 sets (50 total), chair dips (3 sets).

12

We're taking off for Italy on Saturday, so this was the last gym workout for at least two weeks. My plan is to run and do situps, pushups and the like 5 or 6 times for maintenance while we're gone.

Flat bench (4x2,1,2,1@70kg), dumbbell flys (3sets@15kg), push press (4 sets@55kg).

Weight: 76.9

11

Chins (4x4,4,2,2), reverse flys, one arm dumbbell rows, twisting incline situps (3 sets).

Weight: 76.9

5 minutes of jump roping.

10

Yoga set in the morning.

Squats, stiff-legged deadlifts, one-legged calf raises, decline leg raises.

Weight: 77.5

8+9

Yesterday

Lat pulldowns, chins, reverse flys, dumbbell curls, decline leg raises.

Weight: 76.15

Today

Smith machine bench, smith machine incline bench, push presses, dumbbell kickbacks, weighted russian twists.

Weight: 77.10 kg

Also been doing a few yoga sets designed to loosen up the hip flexors.

7

One-legged calf raises (4 sets ` 30kg), squats (4 sets @ 55kg), seated one-legged leg curl (3 sets), weighted decline situp (4sets@10kg), russian twist (3 sets @ 10kg).

Weight: 77.05 kg

6

Bench press (3 sets @65kg), dumbbell flys (3 sets at 15kg), push press (4 sets @45, 50, 50, 50 kg), dumbbel kickbacks (4 sets).

Weight: 77.20 kg

5

Chins/shrugs (superset), one arm dumbbell row, decline leg raises (4 sets).

Weight: 77.60 kg

Ouch

So frikkin sore...

4

Squats, stiff-legged deadlifts, calf raises.

Weight: 77.35

3

Bench press (1 set @ 65 kg, elbow felt a bit iffy so I backed off to 55), flys (1 set@9kg, 2 sets@12.5), overhead dumbbell press (4 sets), russian twists (3 sets w/5kg).

Weight: 76.15 kg

2

Seated rows (4 sets), lat pulldowns (3 sets), situps (2 sets), barbell curls (3 sets).

1

Seated leg press (10x62.7, 10x102.7, 6x142.7), lying leg curls 23/32/41kg, calf raises, decline leg raises (2 sets), incline situps (2 sets).

Feeling very, very weak.

Starting anew

Got in 145 workouts during my 42nd year. Well short of my goal of 200+.

I've been sidelined by an injury since mid-August, but am heading back to the gym tomorrow for workout one of year 43.

No explicit goals as yet. Easy does it for now.

145

Seated Rows 1x6@50 kg

2x6@56kg

Decline situps 3x15

Power cleans 3x5@30kg

Squats 3x6@55kg

Push press 3x5@55

Calf raises 3x15

Bench 3x6@55

Tally. 145

weight: 76.5

New workout

I'm going to start a new workout that will be based on the following workout:

I found it on this website.

I'm still uneasy about snatches and probably won't try them soon and also will likely add some chins.

144

Deep squats, stiff-legged deadlifts, calf raises, incline leg raises.

Tally. 144

weight: 77.65

143

Yesterday

A hard bike ride to Uehara and back. No GPS, but about 20 km, I think.

Today

Incline bench, decline dumbbell bench, push presses.

Tally. 143

weight: 76.25kg.

141 - Mountain work

Back from the mountains. I'm going to count the first and last two days as 1 each of cardio and resistance training, the middle two as double that for a total of 16 workouts.

Tally. 141

weight: 75kg.

125

One hour of hoops at Komazawa with some high school kids. I am very, very old.

Tally. 125

weight: Unknown

124

Lat pulldowns, chins, incline leg raises, decline situps, barbell curls.

Tally. 124

weight: 77.25

122/123

Tuesday

Orbited Komazawa's running route twice.

First:

2.14 km

15:28

7:13/km

Second:

Kaput GPS so no distance or pace. Assuming the same distance yields @6:30/km pace.

14:01

Today (Friday)

With Ish and Mark.

Squats (4x5@60kg), romanian deadlifts (4x8@80kg), calf raises (4 sets), decline russian twists (4sets@10kg).

Tally. 123

weight: forgot to weigh myself.

121

Bench (4x4@65), push press (3x5,1x6@55), triceps pressdowns, dumbbell kickbacks.

Tally. 121

weight: 78.2

119+120

Yesterday

Chins (5x3), lat pulldowns (3 sets), one-am bentover rows (4x10@20), reverse flys (4x10@7).

Today: Light cardio bike ride with Misa. 4 laps around Komazawa park cycling course:

10.02 km

29:28

2:56/km

Tally. 120

weight: 78.8 (yesterday)

118

With Kevin

Bench (4x3@65), push press (1x5@55,4x5@60), weughted bench dips (4@35).

Tally. 118

weight: 77.70