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Old 03-28-2009, 01:04 PM   #1021
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Richard Macaulay View Post
http://www.concept2.co.uk/training/rugby_llanelli.php

There you go, lots of nice sessions. Look at speed endurance training on that page....session 1....i gave that to scotty to, great workout. My dads always loved rowing, he tried that one once and got 9 times through it.

Ricky
Thanks, Ricky.
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Old 03-29-2009, 12:41 AM   #1022
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

090328 SATURDAY

Workout today ended up being maintenance session on C2 rower. Gotta chance to review my 6 month goals and actual accomplishments.

6 month goals (March 27, 2009). Changed 6 month date from March 7th for the 2+ weeks I lost being sick and/or off my workout schedule).

1). Weight down to 195# (just over 1/2 my total desired weight loss).
2). If tested, body fat at or below 20%.
3). Attain 50 consecutive push-ups
4). Attain 5 consecutive dead-hang pull-ups
5). Attain 21 consecutive kipping pull-ups (if I can learn to kip....)
6). 1.5 X BW dead lift
7). BW bench press
8). 275# squat, if knee OK
9). Run 1 mile in 8:00 minutes, if knee OK
10). Be able to complete a "Fran" W/O regardless of time

Actual accomplishments:
1. Weight = 199.
2. BF probably about 22 or 23 percent, per Dr. Barry Sears/Zone Diet Book calculations.
3. Unknown on the push-ups. Gotta check.
4. 6 dead hangs (Mar. 24, 2009)
5. Got 10 kipping pull-ups..........once! Form still very much hit and miss.
6. 1.5 X BW dead lift (Mar. 04, 2009).
7. Still 14# short of a BW bench press.
8. Well off this goal. Working on form.
9. Will try this when Achilles is better.
10. Fran as Rx'd, 11:33 (Feb. 18, 2009).

Workouts have been more sporadic than I'd like recently and I feel like I've been slacking off a bit. Time to put away excuses and get with it!

On another note, I'd like to apologize to everyone - - I think my forum etiquette has been lacking and I've been too wordy in others' logs or hijacked threads without thinking about it. New 6 month period......new manners..........new me!

Blessings to all!

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Last edited by Stephen R. Lampl : 03-29-2009 at 12:48 AM. Reason: added info.
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Old 03-29-2009, 06:38 AM   #1023
Samantha Aurelio
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Re: Steve's "I'm not aging quietly" log

Quote:
Originally Posted by Stephen R. Lampl View Post
090328 SATURDAY

Workout today ended up being maintenance session on C2 rower. Gotta chance to review my 6 month goals and actual accomplishments.

6 month goals (March 27, 2009). Changed 6 month date from March 7th for the 2+ weeks I lost being sick and/or off my workout schedule).

1). Weight down to 195# (just over 1/2 my total desired weight loss).
2). If tested, body fat at or below 20%.
3). Attain 50 consecutive push-ups
4). Attain 5 consecutive dead-hang pull-ups
5). Attain 21 consecutive kipping pull-ups (if I can learn to kip....)
6). 1.5 X BW dead lift
7). BW bench press
8). 275# squat, if knee OK
9). Run 1 mile in 8:00 minutes, if knee OK
10). Be able to complete a "Fran" W/O regardless of time

Actual accomplishments:
1. Weight = 199.
2. BF probably about 22 or 23 percent, per Dr. Barry Sears/Zone Diet Book calculations.
3. Unknown on the push-ups. Gotta check.
4. 6 dead hangs (Mar. 24, 2009)
5. Got 10 kipping pull-ups..........once! Form still very much hit and miss.
6. 1.5 X BW dead lift (Mar. 04, 2009).
7. Still 14# short of a BW bench press.
8. Well off this goal. Working on form.
9. Will try this when Achilles is better.
10. Fran as Rx'd, 11:33 (Feb. 18, 2009).

Workouts have been more sporadic than I'd like recently and I feel like I've been slacking off a bit. Time to put away excuses and get with it!

On another note, I'd like to apologize to everyone - - I think my forum etiquette has been lacking and I've been too wordy in others' logs or hijacked threads without thinking about it. New 6 month period......new manners..........new me!

Blessings to all!

!!!!! You got it!
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Old 03-29-2009, 02:46 PM   #1024
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Samantha Aurelio View Post
!!!!! You got it!
Thanks, Samantha. Hope you're having a great weekend!

Steve
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Old 03-29-2009, 02:53 PM   #1025
Richard Macaulay
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Stephen R. Lampl View Post
Thanks, Samantha. Hope you're having a great weekend!

Steve
Steve, i cant imagine you ever being anything less than amazing on other peoples loggs?!

Have you tried any of the workouts yet i sent you?

Ricky
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Old 03-29-2009, 02:57 PM   #1026
Greg Privitera
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Re: Steve's "I'm not aging quietly" log

Really like the clear-cut goal setting. Good job reaching those goals, and sounds like you are close to a few more.

I will say that 50 pushups to 5 deadhangs seems a bit imbalanced in favor of the pushups...
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Old 03-29-2009, 03:16 PM   #1027
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

Quote:
Originally Posted by Richard Macaulay View Post
Steve, i cant imagine you ever being anything less than amazing on other peoples loggs?!

Have you tried any of the workouts yet i sent you?

Ricky
Hi Ricky,

I am ashamed to admit it, but no. A bit sporadic to say the least with my workouts, plus with the job hunting, etc. All excuses aside, I'm changing my priorities. First is to straighten my eating back out.

Thanks for the support and kick in the butt!
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Old 03-29-2009, 03:17 PM   #1028
Stephen R. Lampl
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Greg Privitera View Post
Really like the clear-cut goal setting. Good job reaching those goals, and sounds like you are close to a few more.

I will say that 50 pushups to 5 deadhangs seems a bit imbalanced in favor of the pushups...
Thank you for the kind words, Greg. I've never been good at push ups, but don't know if I set the goals properly. Just kinda pulled them out of the air on what seemed reasonable to shoot for....
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Old 03-29-2009, 04:43 PM   #1029
Nancy Cohen
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Re: Steve's "I'm not aging quietly" log

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Originally Posted by Stephen R. Lampl View Post
All excuses aside, I'm changing my priorities. First is to straighten my eating back out.

Thanks for the support and kick in the butt!
Steve, can't remember but, have you read The Paleo Diet? It might give you a good base for learning a healthy and life-long way to eat. Just use it as a basis, you don't have to go all the way with it. Anyway, if you haven't already...read it!
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Old 03-29-2009, 06:26 PM   #1030
Elizabeth Terris
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Re: Steve's "I'm not aging quietly" log

Catching up on your log! You have been doing great work. Great Dead Hangs and Fran. Way to set clear goals.
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