202 lbs.
i ran to the gym today. i am one obese, outta shape guy. Felt good though, and was a good warmup for leg work.
Warmed up with various leg motions.
Squats:
8 x 135
8 x 205
8 x 215
8 x 225 (These were better than last week)
8 x 235 (Went a li'l heavier than last time, but i don't think i hit full depth on the last 2 reps)
These felt a million times better than last week. i think i'd have the confidence to push some weight if i had a belt. i look forward to getting that in.
Straight Leg Deads:
15 x bar
14 x 95
10 x 135
10 x 135
8 x 155
8 x 155
Went heavier than i'd gone before on these, and they felt good. Felt a ton stronger than the last time i'd done 'em.
Rope Tricep Presses:
20 x "100" (very hard)
12 x "110" (bleh)
6 x "120" (ugh)
Amazing how much harder the rope was than a straight bar. i hadn't done these with a rope in years. That movement at the end really brings in the lateral head of triceps, and mine are really weak.
Skull Crushers:
10 x 70
8 x 87ish (pretty easy)
4 x 107ish (failed 2 short of the 6)
It occured somewhere in the vicinity of that last set that i did chest two days ago.
Comments:
i didn't do dips or delt work cuz my shoulder's still tweakin' like a meth-head. Oddly, the run home exactly replicated the feeling of trying to do a half-marathon right after a 56 mi. ride. Felt like i was running on some fat chick's legs with ankle weights on. They just wouldn't work. All in all, i felt a little sexier running home, even though i probably looked like i was hoofing it drunk in oversized wooden clogs. i wanted to do a li'l more on triceps, but i needed to take the chiddlers to the park. It was a good workout.
Saturday, March 31, 2007
Thursday, March 29, 2007
29/3/7
203 lbs.
Today my shoulder is killing me, but i wanted to do some chest anyhow. Now i'm having quite a lot of trouble picking up this beer with my left arm.
DE Bench:
8 x 135 (slow as warmup)
6 x 105 (50%)
6 x 105
6 x 125 (60%)
6 x 125
6 x 150 (70%... somewhere along in here my shoulder started protesting loudly)
6 x 150
Incline DB Bench:
8 x 60
8 x 70 (shoulder tweakin' a tad)
7 x 65 (Weight wasn't bad, but i failed cuz my shoulder was trying to dislocate itself to a place where i would stop doing that to it.)
BB Curls:
10 x 60
8 x 70
8 x 70
Reverse Grip Preachers:
10 x 36ish
10 x 46ish
8 x 56ish (hard)
8 x 56ish (even harder)
i started out doing DB curls, and the ol' left delt wasn't having any of that, so i switched to preachers. That pretty effectively took the delt support out. Felt pretty good.
Machine Flys:
Sat me down at the pec deck and just the thought of actually getting that weight to move on that delt made me start laughing.
Comments:
My left shoulder (trap, ant. delt, and most of the rotator cuff) hurts. It is, in fact, now armored like a tank. So in lieu of mixing vanilla protein with this otherwise tasty IPA, i figured what i really need is some carb replenishment. At least they were cranking a steady stream of unintelligible growler bands tonight. That helped me push through the screwdriver-in-the-joint kind of pain to the status-post-nervectomy sort. i'm gonna have another pint and feel sorry for myself now.
Today my shoulder is killing me, but i wanted to do some chest anyhow. Now i'm having quite a lot of trouble picking up this beer with my left arm.
DE Bench:
8 x 135 (slow as warmup)
6 x 105 (50%)
6 x 105
6 x 125 (60%)
6 x 125
6 x 150 (70%... somewhere along in here my shoulder started protesting loudly)
6 x 150
Incline DB Bench:
8 x 60
8 x 70 (shoulder tweakin' a tad)
7 x 65 (Weight wasn't bad, but i failed cuz my shoulder was trying to dislocate itself to a place where i would stop doing that to it.)
BB Curls:
10 x 60
8 x 70
8 x 70
Reverse Grip Preachers:
10 x 36ish
10 x 46ish
8 x 56ish (hard)
8 x 56ish (even harder)
i started out doing DB curls, and the ol' left delt wasn't having any of that, so i switched to preachers. That pretty effectively took the delt support out. Felt pretty good.
Machine Flys:
Sat me down at the pec deck and just the thought of actually getting that weight to move on that delt made me start laughing.
Comments:
My left shoulder (trap, ant. delt, and most of the rotator cuff) hurts. It is, in fact, now armored like a tank. So in lieu of mixing vanilla protein with this otherwise tasty IPA, i figured what i really need is some carb replenishment. At least they were cranking a steady stream of unintelligible growler bands tonight. That helped me push through the screwdriver-in-the-joint kind of pain to the status-post-nervectomy sort. i'm gonna have another pint and feel sorry for myself now.
Wednesday, March 28, 2007
28/3/7
203 lbs. Took a 4 lb. dump last night. Inspiring.
ME Wide-Grip High Rows:
5 x 130
3 x 150
1 x 170
1 x 190 (very hard)
1 x 200 (didn't get this all the way down)
1 x 170
1 x 170
1 x 180
Pullups:
15 x BW
15 x BW
8 x BW +20
6 x BW +30
6 x BW +30 (very hard on last few reps, but clean)
DB Rows:
10 x 80
Here i quit caring and left.
Comments:
Was supposed to do chest today, but my shoulder told me otherwise after the delt/ tri work a coupl'a days ago. So i switched with tomorrow's workout.
i could probably count on one hand the number of times i've actually been so fed up with a workout that i just left without finishing. This was one of those. we (the geriatrics and i) beat the demons back today with some Richard Marx and Foreigner. After my first (and only) set of rows, i sat down on the bench and fell asleep to "Beds Are Burning". Madonna woke me up and i got up and walked out wanting to hit someone--- i'd be damned if was gonna do another set to that crap. Maybe i'll go back later today to finish. Who knows? Maybe the afternoon crowd tears it down to some thumpin' hair bands.
ME Wide-Grip High Rows:
5 x 130
3 x 150
1 x 170
1 x 190 (very hard)
1 x 200 (didn't get this all the way down)
1 x 170
1 x 170
1 x 180
Pullups:
15 x BW
15 x BW
8 x BW +20
6 x BW +30
6 x BW +30 (very hard on last few reps, but clean)
DB Rows:
10 x 80
Here i quit caring and left.
Comments:
Was supposed to do chest today, but my shoulder told me otherwise after the delt/ tri work a coupl'a days ago. So i switched with tomorrow's workout.
i could probably count on one hand the number of times i've actually been so fed up with a workout that i just left without finishing. This was one of those. we (the geriatrics and i) beat the demons back today with some Richard Marx and Foreigner. After my first (and only) set of rows, i sat down on the bench and fell asleep to "Beds Are Burning". Madonna woke me up and i got up and walked out wanting to hit someone--- i'd be damned if was gonna do another set to that crap. Maybe i'll go back later today to finish. Who knows? Maybe the afternoon crowd tears it down to some thumpin' hair bands.
Monday, March 26, 2007
mon. 26/3/7
207 lbs. Apparently i've gained 6 lbs. since yesterday. The trick is eating at Furr's. Saw some broads in there that must'a been packin' on 5 lbs./day. That's hardcore bodybuilding, that is.
Decline Crunches:
30
30
30 with a 5 lbs ball
30 with 5
i like these. Hadn't done 'em in a while.
Hanging Straight-Leg Raises:
3 sets of 15 c. no weight added
These were hard after the crunches.
Russian Twists:
12 x 25
10 x 35
10 x 35
10 x 35
Cable Axe Chops:
15 x "90"
15 x "100"
15 x "100"
i really like these. Form is the hard part, but you can really dig deep and make these hurt in full contraction and right where you want it to.
Comments:
Decent ab workout after a few weeks of laying off. Today the Boomers were workin' it to (seriously) like sitcom theme songs and motown hits. Took me a while to find my angry place. They exited and i made the woofers hurt to some Tiesto. Things got better then. Weird how music can screw with yer workout. i wanna get to where i can do some artistic, very long ab workouts. They're so complex, it's hard to work through all the planes of motion in one session with any contiguous muscle strands left intact. i felt pretty good about the whole thing being nearly debilitated by the squats on sat. i really could'a' used a walker yesterday.
Decline Crunches:
30
30
30 with a 5 lbs ball
30 with 5
i like these. Hadn't done 'em in a while.
Hanging Straight-Leg Raises:
3 sets of 15 c. no weight added
These were hard after the crunches.
Russian Twists:
12 x 25
10 x 35
10 x 35
10 x 35
Cable Axe Chops:
15 x "90"
15 x "100"
15 x "100"
i really like these. Form is the hard part, but you can really dig deep and make these hurt in full contraction and right where you want it to.
Comments:
Decent ab workout after a few weeks of laying off. Today the Boomers were workin' it to (seriously) like sitcom theme songs and motown hits. Took me a while to find my angry place. They exited and i made the woofers hurt to some Tiesto. Things got better then. Weird how music can screw with yer workout. i wanna get to where i can do some artistic, very long ab workouts. They're so complex, it's hard to work through all the planes of motion in one session with any contiguous muscle strands left intact. i felt pretty good about the whole thing being nearly debilitated by the squats on sat. i really could'a' used a walker yesterday.
Saturday, March 24, 2007
24/3/7
202 lbs.
Warmed up with some hacks and extensions.
Squats:
10 x 135
8 x 225
8 x 225
8 x 205
8 x 205
Wasn't sure where to start on these. Long about rep 6 on each set i started getting penitent seeing black spots. (May have actually busted a blood vessel in my eyeball.) i think i managed to not blow any spinal springs, but i sho' nuff's gunna get me a belt. This reminded me of why i've faithfully avoided squats for a decade or so. On the last set i actually glanced in the mirror to see if anyone was watching so i could just rack the damn thing without losing cool points, but then i knew i'd hafta write it on here and i couldn't live with that. i mean, what's ambulatory capacity worth if you've got no self-respect?
Front Delt Raises:
12 x 25
10 x 30
6 x 35
6 x 35 (These were easier than last time, and i went up a li'l bit.)
Lateral Delt Raises:
12 x 15
12 x 15
10 x 20
6 x 25
6 x 25
These were better than last time. Could probably bump the weight up a tad.
Tricep Presses:
25 x "90" (Did these like a DE workout and it made for a nice warmup.)
12 x "130" (Still pretty light.)
6 x "180" (Ok for a warmup.)
Skull Crushers:
10 x 70
7 x 87ish (Went up on weight a bit and could'a kept going.)
8 x 97ish (This was gonna be a set of 6, but it wasn't heavy enough for that. Can go up next time. i'm stronger on these than last time.)
Dips:
8 x BW
10 x BW
10 x BW
8 x BW
Can start adding weight on these. These felt good.
Comments:
i forwent Deads or SL Deads as i suspected i might be needing a wheelchair tomorrow after the squats. If i'm still able to walk tomorrow, i might give 'em a go. i was also gonna do abs, but not being able to see outta my left eye was very distracting. i might start a modicum lighter on the squats next week. The rest of the workout felt super. i may have lucked onto the right period for chest vs. tris/delts here. it's been ca. 2 weeks since i last worked tris/delts. The last time i did, it screwed with my bench. But now i've gone up on both pretty significantly. So i might try staggering hard workouts on 'em back and forth every other week for a while and see how that goes.
Warmed up with some hacks and extensions.
Squats:
10 x 135
8 x 225
8 x 225
8 x 205
8 x 205
Wasn't sure where to start on these. Long about rep 6 on each set i started getting penitent seeing black spots. (May have actually busted a blood vessel in my eyeball.) i think i managed to not blow any spinal springs, but i sho' nuff's gunna get me a belt. This reminded me of why i've faithfully avoided squats for a decade or so. On the last set i actually glanced in the mirror to see if anyone was watching so i could just rack the damn thing without losing cool points, but then i knew i'd hafta write it on here and i couldn't live with that. i mean, what's ambulatory capacity worth if you've got no self-respect?
Front Delt Raises:
12 x 25
10 x 30
6 x 35
6 x 35 (These were easier than last time, and i went up a li'l bit.)
Lateral Delt Raises:
12 x 15
12 x 15
10 x 20
6 x 25
6 x 25
These were better than last time. Could probably bump the weight up a tad.
Tricep Presses:
25 x "90" (Did these like a DE workout and it made for a nice warmup.)
12 x "130" (Still pretty light.)
6 x "180" (Ok for a warmup.)
Skull Crushers:
10 x 70
7 x 87ish (Went up on weight a bit and could'a kept going.)
8 x 97ish (This was gonna be a set of 6, but it wasn't heavy enough for that. Can go up next time. i'm stronger on these than last time.)
Dips:
8 x BW
10 x BW
10 x BW
8 x BW
Can start adding weight on these. These felt good.
Comments:
i forwent Deads or SL Deads as i suspected i might be needing a wheelchair tomorrow after the squats. If i'm still able to walk tomorrow, i might give 'em a go. i was also gonna do abs, but not being able to see outta my left eye was very distracting. i might start a modicum lighter on the squats next week. The rest of the workout felt super. i may have lucked onto the right period for chest vs. tris/delts here. it's been ca. 2 weeks since i last worked tris/delts. The last time i did, it screwed with my bench. But now i've gone up on both pretty significantly. So i might try staggering hard workouts on 'em back and forth every other week for a while and see how that goes.
Thursday, March 22, 2007
22/3/7
201 lbs.
ME High Rows:
5 x 130
3 x 150 or so
3 x 170
1 x 180
1 x 190 (very hard)
1 x 200 (didn't get this all the way down)
1 x 190
1 x 180
Did these on the "lat pull-down" cable machine. i like the feel of these, but at ME it's hard to maintain body position-- hard to get enough leverage. And i don't think the weights are on. i weighed in at 201 today and i could swing from the bar and do pullups on "180 lbs." without pulling it down. Oh well.
DB Rows:
10 x 80
8 x 90
8 x 90
6 x 100
6 x 100
These got really hard toward the end, and i noticed i started twisting into the weight, but i was pleased that i could pull 100's clean for a li'l while at all.
DB Shrugs:
12 x 80
10 x 110
10 x 110
Hands were opening up. Had to use those gay li'l hook thingies on the last set. i felt defeated.
TM/SS Scissors:
10 x 50
8 x 60
8 x 50
i like these things. i felt weaker on 'em this time, but then we took the week off last week from back, and i think i deteriorated in the meantime.
Comments:
For deeply desiring to fall over unconscious in a puddle of drool, i felt like this went over pretty well. Got off schedule last week (for a good cause i guess) and now i don't know where to stick leg work. Might go back in later today for some abs if i can talk the woman into it. Switched the ME work to High Rows from Pullups this time, and i'm twitching now cuz i feel like i missed out on pullups. i wanna do some RE work on 'em in a few days and see how that works out.
ME High Rows:
5 x 130
3 x 150 or so
3 x 170
1 x 180
1 x 190 (very hard)
1 x 200 (didn't get this all the way down)
1 x 190
1 x 180
Did these on the "lat pull-down" cable machine. i like the feel of these, but at ME it's hard to maintain body position-- hard to get enough leverage. And i don't think the weights are on. i weighed in at 201 today and i could swing from the bar and do pullups on "180 lbs." without pulling it down. Oh well.
DB Rows:
10 x 80
8 x 90
8 x 90
6 x 100
6 x 100
These got really hard toward the end, and i noticed i started twisting into the weight, but i was pleased that i could pull 100's clean for a li'l while at all.
DB Shrugs:
12 x 80
10 x 110
10 x 110
Hands were opening up. Had to use those gay li'l hook thingies on the last set. i felt defeated.
TM/SS Scissors:
10 x 50
8 x 60
8 x 50
i like these things. i felt weaker on 'em this time, but then we took the week off last week from back, and i think i deteriorated in the meantime.
Comments:
For deeply desiring to fall over unconscious in a puddle of drool, i felt like this went over pretty well. Got off schedule last week (for a good cause i guess) and now i don't know where to stick leg work. Might go back in later today for some abs if i can talk the woman into it. Switched the ME work to High Rows from Pullups this time, and i'm twitching now cuz i feel like i missed out on pullups. i wanna do some RE work on 'em in a few days and see how that works out.
Wednesday, March 21, 2007
20/3/7
201 lbs.
ME Bench:
5 x 135
3 x 165
3 x 175
1 x 185
1 x 195
1 x 205
1 x 210 (Hard but got it clean)
Rack Lock-Outs (+/-50%):
1 x 205
1 x 215
Couldn't repeat
Incline DB:
8 x 60
8 x 65
8 x 65
8 x 65
10 lb. Med Ball Crunches:
3 sets 10 with 10 sec. holds
Fell asleep doing these. Curls didn't go so well after these. No juice.
BB Curls:
10 x 60
2 x 8 x 70
DB Curls:
Bleh.
Machine Flys:
10 x 170
8 x 200 (Light)
8 x 210
8 x 220 (Hard on 7; neg. on 8)
These felt good.
Comments:
This felt good. i was glad i could break 200 on bench. Very encouraging. Also i felt reall good for the rest of the chest workout, cuz i didn't break it all down on bench. i don't know if mixing the RE with the ME on one day is the best, but it made for a good workout. i might could'a pushed 215 on bench, but i started tweakin' without a spotter. Sooon though...
ME Bench:
5 x 135
3 x 165
3 x 175
1 x 185
1 x 195
1 x 205
1 x 210 (Hard but got it clean)
Rack Lock-Outs (+/-50%):
1 x 205
1 x 215
Couldn't repeat
Incline DB:
8 x 60
8 x 65
8 x 65
8 x 65
10 lb. Med Ball Crunches:
3 sets 10 with 10 sec. holds
Fell asleep doing these. Curls didn't go so well after these. No juice.
BB Curls:
10 x 60
2 x 8 x 70
DB Curls:
Bleh.
Machine Flys:
10 x 170
8 x 200 (Light)
8 x 210
8 x 220 (Hard on 7; neg. on 8)
These felt good.
Comments:
This felt good. i was glad i could break 200 on bench. Very encouraging. Also i felt reall good for the rest of the chest workout, cuz i didn't break it all down on bench. i don't know if mixing the RE with the ME on one day is the best, but it made for a good workout. i might could'a pushed 215 on bench, but i started tweakin' without a spotter. Sooon though...
Sunday, March 18, 2007
15/3/7
202 lbs.
ME Pullups:
BW x 15
3 x +20
3 x +35
1 x +45
1 x +75
1 x +85
1 x +90 (with spot on lock-out)
1 x +90 (with spot again)
ME Squats:
Can't remember the weights anymore.
1 x 305 (PR)
ME Deadlift:
Can't remember lead up weights.
1 x 335 (PR)
ME Pullups:
BW x 15
3 x +20
3 x +35
1 x +45
1 x +75
1 x +85
1 x +90 (with spot on lock-out)
1 x +90 (with spot again)
ME Squats:
Can't remember the weights anymore.
1 x 305 (PR)
ME Deadlift:
Can't remember lead up weights.
1 x 335 (PR)
Tuesday, March 13, 2007
13/3/7
202 lbs.
i wasn't gonna work out this morning, and i think i was supposed to do legs, but i picked up some road-rage on the way home from work and decided to go take it out on myself. Experimentally, i decided to work chest again. Maybe i'll get back in later today for legs.
DB Bench:
8 x 65
8 x 70
7.5 x 75 (squeezed some blood outta my eye sockets on that last one, but to no avail.)
Incline BB Bench:
4 sets of 8 x 135
These got hard toward the end, but i got 'em all. That was a dang nice feeling.
EZ Bar Curls:
12 x 50
10 x 60
8 x 70
i only did these to get pumped and watch my manly biceps ripple in the mirror.
Machine Flys:
10 x 180
8 x 200 (Neg. on the last 'un)
9 x 200 (Neg. on last three: penance)
Hammer Curls:
8 x 30
6 x 40
6 x 40
All clean with good form if you don't count my facial expression or internal dialogue.
Cable X:
10 x "60" (very easy)
8 x "80" (a creaky metallic voice in my sternum told me this would be the last set.)
Comments:
If i weren't so sleepy that i could hardly remember my own name, i probably wouldn't have done this workout, but i'm glad i did. It was psychologically cool to see how little damage the ME workout did yesterday. That'll help me schedule better henceforth. The bicep work might'a' been a bad idear, but i like 'em.
i wasn't gonna work out this morning, and i think i was supposed to do legs, but i picked up some road-rage on the way home from work and decided to go take it out on myself. Experimentally, i decided to work chest again. Maybe i'll get back in later today for legs.
DB Bench:
8 x 65
8 x 70
7.5 x 75 (squeezed some blood outta my eye sockets on that last one, but to no avail.)
Incline BB Bench:
4 sets of 8 x 135
These got hard toward the end, but i got 'em all. That was a dang nice feeling.
EZ Bar Curls:
12 x 50
10 x 60
8 x 70
i only did these to get pumped and watch my manly biceps ripple in the mirror.
Machine Flys:
10 x 180
8 x 200 (Neg. on the last 'un)
9 x 200 (Neg. on last three: penance)
Hammer Curls:
8 x 30
6 x 40
6 x 40
All clean with good form if you don't count my facial expression or internal dialogue.
Cable X:
10 x "60" (very easy)
8 x "80" (a creaky metallic voice in my sternum told me this would be the last set.)
Comments:
If i weren't so sleepy that i could hardly remember my own name, i probably wouldn't have done this workout, but i'm glad i did. It was psychologically cool to see how little damage the ME workout did yesterday. That'll help me schedule better henceforth. The bicep work might'a' been a bad idear, but i like 'em.
Monday, March 12, 2007
12/3/7
i haven't posted in a few days, but i have worked out a few times, so i'll just put the last three workouts on today.
Fri. 9/3/7 201 lbs.
Front Delt Raises:
12 x 25
10 x 30
6 x 35 (very hard)
6 x 30
Lateral Delt Raises:
12 x 15
12 x 15
10 x 20
6 x 25
6 x 25
i'm not strong enough on these yet to have a comfortable intermediate weight.
Tricep Pressdowns:
25 x "80"
12 x "110" (too light)
6 x "160"
Did these on a double pulley machine, and i couldn't figure out how much weight to use. Very light.
Skull Crushers:
10 x 60
6 x 80ish
6 x 90ish
Did the last 2 sets on a build-yer-own EZ curl bar ('cuz the gym's pre-builts only go up to 70lbs.) and-- seriously-- the bar weighs ca. 16.5 lbs. Very sensible. Good workout at any rate.
Dips:
4 sets of 8 @ BW.
These felt good. This is the first time i'd separated 'em from my chest workout in a long time, and i did all 4 sets clean.
Comments:
This was my first delt and tricep iso workout in a long time. i'd like a gym where they don't feel obliged to play 50's Bebop all the time, but the workout was good.
Sun. 11/3/7 202 lbs.
Medicine Ball Crunches:
4 sets of 10 held to a ten sec. count with a 10 lb. med. ball on my noggin. Have a li'l ten theme goin' on here.
Hanging Leg raises:
4 sets of 15, straight leg, no weight added
Russian Twists:
12 x 25
12 x 25
10 x 35
10 x 35
Comments:
i wanna add in some more ab workouts to this as i go, but they all hurt and i don't like pain, so i've decided to just drink heavily instead.
Mon. 12/3/7
ME Bench:
8 x 135
5 x 165
3 x 175
1 x 185
1 x 195
Here i went to the rack for Lock-outs, but didn't get 205 anyhow. My delts and tris are still about a day away from being back to 90%, so i left off the rest of the workout. i'm gonna hafta figure out how to mesh these workouts better. i did like the ME thang, and i know i could get 200 pretty easy, but my shoulders're barking. i think once i get used to the tri and delt iso i'll start healing faster and this'll fall into place.
Fri. 9/3/7 201 lbs.
Front Delt Raises:
12 x 25
10 x 30
6 x 35 (very hard)
6 x 30
Lateral Delt Raises:
12 x 15
12 x 15
10 x 20
6 x 25
6 x 25
i'm not strong enough on these yet to have a comfortable intermediate weight.
Tricep Pressdowns:
25 x "80"
12 x "110" (too light)
6 x "160"
Did these on a double pulley machine, and i couldn't figure out how much weight to use. Very light.
Skull Crushers:
10 x 60
6 x 80ish
6 x 90ish
Did the last 2 sets on a build-yer-own EZ curl bar ('cuz the gym's pre-builts only go up to 70lbs.) and-- seriously-- the bar weighs ca. 16.5 lbs. Very sensible. Good workout at any rate.
Dips:
4 sets of 8 @ BW.
These felt good. This is the first time i'd separated 'em from my chest workout in a long time, and i did all 4 sets clean.
Comments:
This was my first delt and tricep iso workout in a long time. i'd like a gym where they don't feel obliged to play 50's Bebop all the time, but the workout was good.
Sun. 11/3/7 202 lbs.
Medicine Ball Crunches:
4 sets of 10 held to a ten sec. count with a 10 lb. med. ball on my noggin. Have a li'l ten theme goin' on here.
Hanging Leg raises:
4 sets of 15, straight leg, no weight added
Russian Twists:
12 x 25
12 x 25
10 x 35
10 x 35
Comments:
i wanna add in some more ab workouts to this as i go, but they all hurt and i don't like pain, so i've decided to just drink heavily instead.
Mon. 12/3/7
ME Bench:
8 x 135
5 x 165
3 x 175
1 x 185
1 x 195
Here i went to the rack for Lock-outs, but didn't get 205 anyhow. My delts and tris are still about a day away from being back to 90%, so i left off the rest of the workout. i'm gonna hafta figure out how to mesh these workouts better. i did like the ME thang, and i know i could get 200 pretty easy, but my shoulders're barking. i think once i get used to the tri and delt iso i'll start healing faster and this'll fall into place.
Thursday, March 8, 2007
8/3/7
201 lbs.
ME Pullups:
20 x BW
3 x BW +20
3 x +35
1 x +45
1 x +75
1 x +85 (Didn't lock this out all the way. i sent my corpse ahead of me to the gym tonight.)
1 x +75 <-(
DB Rows:
10 x 80
8 x 90
8 x 90
8 x 90
Form was better this week. The flesh was basically willing, but the spirit was still putzing about in outer space.
Wide Grip High Rows:
10 x 100
10 x 110
10 x 110
Same weight as last week, but i got it all clean this time. My mood improved at this point as the masochist couple sweatin' to the moody blues hit the road. Need to go up next week.
Reverse Flys:
Did these on machine starting from mid-frontal plane posteriorward.
4 sets 10 x "80"
DB Shrugs:
12 x 80
10 x 100
10 x 100
This's been a good work-up on traps, but i wanna start pushing more weight here.
TM/SS Scissors:
12 x 50
10 x 60 (neg. @ 8)
10 x 50 (neg. @ 10)
Comments:
i was too sleepy for this workout, but i went anyway. There's two other people in the gym when i get there, and they're playing some kinda blues/ oldies station. It was kinda like trying to get a pump while someone's tapping on yer teeth with little hammers. i worked out slowly and they finally left, but this old hispanic feller'd come in before they did. So i asked him if he'd mind me changing the station. He says sure... let's put it on some "latin pop." i'm thinking that anything would be better than the drinking music we had goin' on, so he changes it. Same damn thing, but in Spanish and with accordians. i just laughed. Can't win for losing. i beat my chest and clawed at my eyes for a bit, but then the workout improved. i don't have anything against geriatrics in particular, but i sure wouldn't mind a gym where "not dying of a heart-attack" isn't the popular long-term goal.
ME Pullups:
20 x BW
3 x BW +20
3 x +35
1 x +45
1 x +75
1 x +85 (Didn't lock this out all the way. i sent my corpse ahead of me to the gym tonight.)
1 x +75 <-(
DB Rows:
10 x 80
8 x 90
8 x 90
8 x 90
Form was better this week. The flesh was basically willing, but the spirit was still putzing about in outer space.
Wide Grip High Rows:
10 x 100
10 x 110
10 x 110
Same weight as last week, but i got it all clean this time. My mood improved at this point as the masochist couple sweatin' to the moody blues hit the road. Need to go up next week.
Reverse Flys:
Did these on machine starting from mid-frontal plane posteriorward.
4 sets 10 x "80"
DB Shrugs:
12 x 80
10 x 100
10 x 100
This's been a good work-up on traps, but i wanna start pushing more weight here.
TM/SS Scissors:
12 x 50
10 x 60 (neg. @ 8)
10 x 50 (neg. @ 10)
Comments:
i was too sleepy for this workout, but i went anyway. There's two other people in the gym when i get there, and they're playing some kinda blues/ oldies station. It was kinda like trying to get a pump while someone's tapping on yer teeth with little hammers. i worked out slowly and they finally left, but this old hispanic feller'd come in before they did. So i asked him if he'd mind me changing the station. He says sure... let's put it on some "latin pop." i'm thinking that anything would be better than the drinking music we had goin' on, so he changes it. Same damn thing, but in Spanish and with accordians. i just laughed. Can't win for losing. i beat my chest and clawed at my eyes for a bit, but then the workout improved. i don't have anything against geriatrics in particular, but i sure wouldn't mind a gym where "not dying of a heart-attack" isn't the popular long-term goal.
Tuesday, March 6, 2007
6/3/7
200 lbs.
Warmed up with some light Leg X, Ham Curls, and Hacks
Squats:
20 x 95
15 x 105 (mistake--should'a' been 115. very easy)
10 x 135
6 x 155 (easy)
6 x 175
6 x 175
1 x 1,050
1 x 1,150 (easy but the bar broke in half)
Straight Leg Deads:
14 x 95
12 x 115
10 x 135
10 x 135
Haven't gone up in weight on these in a while. These are getting lightish.
Comments:
Still have a fairly skeletal leg workout. i wanna start cycling and running again. Squats were way easier here in my second week, proving that neuromuscular reeducation works even for fat people. i liked them today. Still don't have much of a use for big honking legs, so that's kind'a demotivation. Maybe i should take up power lifting. Was super tired after work this morning, and i think i could'a' breathed better if i hadn't disarticulated several of my upper ribs from my sternum yesterday, but it was still a good workout.
Warmed up with some light Leg X, Ham Curls, and Hacks
Squats:
20 x 95
15 x 105 (mistake--should'a' been 115. very easy)
10 x 135
6 x 155 (easy)
6 x 175
6 x 175
1 x 1,050
1 x 1,150 (easy but the bar broke in half)
Straight Leg Deads:
14 x 95
12 x 115
10 x 135
10 x 135
Haven't gone up in weight on these in a while. These are getting lightish.
Comments:
Still have a fairly skeletal leg workout. i wanna start cycling and running again. Squats were way easier here in my second week, proving that neuromuscular reeducation works even for fat people. i liked them today. Still don't have much of a use for big honking legs, so that's kind'a demotivation. Maybe i should take up power lifting. Was super tired after work this morning, and i think i could'a' breathed better if i hadn't disarticulated several of my upper ribs from my sternum yesterday, but it was still a good workout.
5/3/7
200 lbs.
Bench:
10 x 135
8 x 165
This was a warm up
DB Bench:
8 x 70
8 x 75
7 x 70 (failed @ 8)
8 x 60
Incline Bench:
8 x 135
5 x 135 (failed)
8 x 125
8 x 125
Felt like doo-doo. i think the new "warm up" was a li'l excessive.
Machine Flys:
10 x 150
8 x 190 (ecc. on last 2)
6 x 200 (ecc. on last 1)
6 x 200 (ecc. on last 1)
Standing BB Curls:
12 x 50
10 x 60
8 x 70
Hammer Curls:
8 x 30
2 x 45 (meltdown)
i think i did this a li'l too close to m' back workout. Definitely not healed.
Comments:
Still haven't started the ME thang on my anterior surface. i ill never take having a regular spotter for granted again. The bench for a warm up killed off my chest as i went down significantly on what i could do from the week before. It was a nice warm up though. Still haven't done any tricep iso. Gotta figure out how i'm gonna fit it all in one week and heal fast enough if i don't do it on the same day.
Bench:
10 x 135
8 x 165
This was a warm up
DB Bench:
8 x 70
8 x 75
7 x 70 (failed @ 8)
8 x 60
Incline Bench:
8 x 135
5 x 135 (failed)
8 x 125
8 x 125
Felt like doo-doo. i think the new "warm up" was a li'l excessive.
Machine Flys:
10 x 150
8 x 190 (ecc. on last 2)
6 x 200 (ecc. on last 1)
6 x 200 (ecc. on last 1)
Standing BB Curls:
12 x 50
10 x 60
8 x 70
Hammer Curls:
8 x 30
2 x 45 (meltdown)
i think i did this a li'l too close to m' back workout. Definitely not healed.
Comments:
Still haven't started the ME thang on my anterior surface. i ill never take having a regular spotter for granted again. The bench for a warm up killed off my chest as i went down significantly on what i could do from the week before. It was a nice warm up though. Still haven't done any tricep iso. Gotta figure out how i'm gonna fit it all in one week and heal fast enough if i don't do it on the same day.
Monday, March 5, 2007
Nutrition
It turns out that "Cookies 'n' Cream" protein mixed in apple juice has about the same medicinal effect as syrup of ipacac.
Sunday, March 4, 2007
4/3/7
Today we tore it down to Hank, Willie, Waylon, and a medley with Dolly. At least it was just abs, and i didn't have a weighted bar o'er my throat. i might'a' used it.
Crunches:
These i did today with a ten lb. medicine ball. A rep is full contraction to a ten sec. count.
10 reps/ set x 4 sets.
Hanging Leg Raises:
3 sets x 15
Russian Twists:
10 x 25
10 x 25
10 x 35
10 x 35
These definitely hit the obliques, but it's a weird movement. It only works the muscle from full stretch to neutral; hafta find another movement to work from neutral to full contraction. And i think most of the ab isolation (and the obliques are almost never isolated) happens in the top 10-20 degrees up to neutral. In other words, you shift prime movers pretty dramatically through the full movement. --i guess that's not necessarily bad. Seems like it'd work better if you were hanging upside down. Also, it'd be hard to think of how it would correlate to any sort of natural movement because of where the weight is (in front). i'll have to play with this one some more. In the meantime, my abs'll hurt from it.
Also experimented with lateral leg raises from a hang. Them's hard.
Crunches:
These i did today with a ten lb. medicine ball. A rep is full contraction to a ten sec. count.
10 reps/ set x 4 sets.
Hanging Leg Raises:
3 sets x 15
Russian Twists:
10 x 25
10 x 25
10 x 35
10 x 35
These definitely hit the obliques, but it's a weird movement. It only works the muscle from full stretch to neutral; hafta find another movement to work from neutral to full contraction. And i think most of the ab isolation (and the obliques are almost never isolated) happens in the top 10-20 degrees up to neutral. In other words, you shift prime movers pretty dramatically through the full movement. --i guess that's not necessarily bad. Seems like it'd work better if you were hanging upside down. Also, it'd be hard to think of how it would correlate to any sort of natural movement because of where the weight is (in front). i'll have to play with this one some more. In the meantime, my abs'll hurt from it.
Also experimented with lateral leg raises from a hang. Them's hard.
Saturday, March 3, 2007
2/3/7
198 lbs. i'm down four pounds from dehydration.
ME Pull-ups:
20 x BW (warm up)
3 x 20
3 x 35
1 x 45
1 x 75
1 x 75
1 x 75 (This one i didn't lock all the way out)
Prone DB Rows:
10 x 80
8 x 90
8 x 90
8 x 90 (Broke the horizontal plane with shoulders on the last two reps here.)
These were way easier than last week, but i had a longer rest cuz i didn't get to do 'em on schedule.
Wide Grip High Rows:
10 x 100
10 x 110
9 x 110 (Meltdown there)
DB Shrugs:
12 x 80
10 x 100
10 x 100
Teres Major/ Subscap Cable Scissors:
i'm doing these on a high cable machine one arm at a time. Also it's a double pulley machine, so it cuts the weight in half.
12 x "40" (very easy)
12 "50"
10 x "60" (failure)
i'd like to find a way to do these on a bar with body weight. The pulley on this machine's too high, but it's the closest i can get to the right angle.
Comments:
The PUs were way easier, but again i had more rest and i'm four lbs. lighter than at the beginning of the week. we ran outta water, so i've just been drinking coffee for four days now. Good workout, but i gotta get my schedule hammered down. Also i need to pick my workout and commit to it, 'stead of trying to cram everything in. Approaching failure on BW PUs is definitely bringing my ME weight down. i just can't let go of reps on PUs.
ME Pull-ups:
20 x BW (warm up)
3 x 20
3 x 35
1 x 45
1 x 75
1 x 75
1 x 75 (This one i didn't lock all the way out)
Prone DB Rows:
10 x 80
8 x 90
8 x 90
8 x 90 (Broke the horizontal plane with shoulders on the last two reps here.)
These were way easier than last week, but i had a longer rest cuz i didn't get to do 'em on schedule.
Wide Grip High Rows:
10 x 100
10 x 110
9 x 110 (Meltdown there)
DB Shrugs:
12 x 80
10 x 100
10 x 100
Teres Major/ Subscap Cable Scissors:
i'm doing these on a high cable machine one arm at a time. Also it's a double pulley machine, so it cuts the weight in half.
12 x "40" (very easy)
12 "50"
10 x "60" (failure)
i'd like to find a way to do these on a bar with body weight. The pulley on this machine's too high, but it's the closest i can get to the right angle.
Comments:
The PUs were way easier, but again i had more rest and i'm four lbs. lighter than at the beginning of the week. we ran outta water, so i've just been drinking coffee for four days now. Good workout, but i gotta get my schedule hammered down. Also i need to pick my workout and commit to it, 'stead of trying to cram everything in. Approaching failure on BW PUs is definitely bringing my ME weight down. i just can't let go of reps on PUs.
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